Wednesday 2nd January 2013

Blogs are going to extremely brief for the next month due to exam and work pressures - but hopefully will still somehow keep me on track!

Food diary:
07.00: 3 x eggs spinach
11.00: white fish, green beans, chilli sauce
14.30: chicken salad, beetroot, mustard
15.30: banana, protein shake
WORKOUT
17.30: reflex flapjack
19.30: 40g almonds, turkey, salad, chicken breast
21.30: 125g quark, 30g almonds, 30g whey protein, 10g 100% coco powder, 50g berries
24,00: casein shake

Workout - shoulders

10 minutes cardio

Shoulder press 12kgs--> seated lat raise 6kgs
5 sets 12 --> 12

Decline raise 6kg --> frontal raise 6kgs -->
5 sets 12 --> 12

Overhead press 20kg bb --> Diagonal raise 8kg --> standing lat raise 6kg
5 sets 8/12 --> 12 --> 12

Cable pulley upright row drop set to exhaustion

10 minutes cardio