Friday 11th December 2013

Food diary:

08.00: 2 eggs, 2 egg whites, pepper, leeks
11.30: 25g almonds
13.30: 120g chicken, green beans
15.40: protein cake, whey protein
WORKOUT
19.30: starbucks mocha
21.00: 120g chicken, spinach, 30g cheese, 25g almonds
22.00: 125g quark, 30g fat free yogurt, 25g whey protein, 100g berries

Workout - shoulders

Warm up 5 mins x trainer
Shoulder press warm up

Shoulder press @12kg db --> seated lateral raise @6kg db
12 --> 12 x 6

Overhead press @20kg --> Upright row close grip @20kg
8-12 --> 12 x 6

Prone shoulder raise @6kg dumbell --> bent over frontal raise @4kg db
12 --> 12 x 6

Lateral raise  @ 8kg dumbells
12 x 5

5 mins stepper
Stretch