Wednesday 30th January 2013

I have found a new powerful pre workout in the form of tinned pineapple. Works amazing for an instant energy hit!

My bottom fat - which has caused me endless hassle seems to be going slowly! A combination of high rep glute training and very clean eating have been making a difference,

Food diary: 

07.00: Protein shake, 5g rasions

13.30: 60g cottage cheese, 120g chicken, 500g brocolli

15.30: 30g almond, pineapple

Workout

19.30: 120g chicken, 2 cups spinach, 1/2 pepper, green beans

20.00: 40g quark, 150g greek yogurt, casein

Workout: - glutes, hamstrings

Single leg deep leg press 

20 x 8 @ 35kg each leg

Double leg close leg press --> Hamstring curl

20 x 8 @55kg --> 20 x 8 @ 35kg

Good mornings --> straight leg deadlifts (tired!!)

20 x 4 @ 20kg --> 20 x 4 @20kg

Cable kick backs