Food diary:
08.00: Whey protein, banana
13.00: chicken, salad, fine milled oat cakes
15.30: soya milk mocha
WORKOUT
17.00: 1 egg
20.00: chicken, salad, fine milled oat cakes
21.00: protein brownie
Workout - back (I had way too much coffee today leaving myself feeling slightly nauseous during my workout and therefore couldn't push too hard - LESSON: go easy on the coffee!)
Warm up
Wide grip pull ups -12kg
12reps x 6
Lateral pull downs hammer strength 45kg
12 reps x 8
Bent over barbell row 25kg
12 reps x 8
Single arm bent over dumbell row 14kg
12 reps x 4 each side
10 minutes rowing
50 x decline crunch
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