Tuesday 29th January 2012

Food diary:

07.00: Whey protein
Cardio 30 minutes
11.30: 500g brocolli, 120g chicken, 60g cottage cheese
14.30: 120g white fish, spinach, beetroot, pepper
15.45: 50g pineapple
WORKOUT
20.00: 120g chicken, green beans, peppers, mushrooms, 30g fat free yogurt
21.30: 3 egg whites, 40ml cara milk, protein shake, 100g berries
22.30: 30g quark, protein shake

Workout:

BEASTLY BACK SESSION

Assisted wide grip pull ups - 12kg
12 x 4

Lateral pull down hammer strength @ 45kg --> Straight arm cable pull down @16.75
12 --> 12 x 6

Hammer strength row @40kg --> straight arm cable pull down @16.75
12 --> 12 x 6

Bent over row @ 25kg --> supine overhead pull down @15kg
12 --> 12 x 5

Lat pull down to exhaustion