Saturday 5th January 2012

Another night of less than 5 hours sleep - had to rush to collect my little man from nannies house. A couple of people have mentioned "power naps" help them so I may have to try them out!

Food diary:

09.00; 3 egg omlette, spinach, cashew nuts
12,30: banana, protein shake
WORKOUT
14,00: protein shake, 2 tbsp peanut butter
15.00: chicken, sweet potato, salad
19.00: chicken, rapeseed oil, salad
21.00: quark, 3tbsp peanut butter, whey protein

Workout - legs

High bench step ups - weight on back
20kg x 20 each side
30kg x 20 each side
40kg x 12 each side x 2

Leg press 80kg --> squat jumps 15kgs
20 --> 20 x 6

Sumo squats (30kg) --> alternate leg lunges 30kg
20 --> 20 x 6

Calf raises (leg press machine) 35kg
20 x 6

Leg extension drop set 100reps

Stepper 10 minutes

Friday 4th January 2012

Today has been a very long day - I have been filming a new education learning resource for up and coming personal trainers and fitness instructors with premier training. I had to be in Cambridge for 9 so needed to squeeze in a gym session at 6. (Breakfast first obviously!!)

I also had the challenge of eating out at a restaurant for the first time during "cutting" - but by this point I was so tired that I could have happily eaten anything off the menu! Lesson - SLEEP MORE

Food diary:

05.00: Banana, protein shake
WORKOUT
07.15: protein shake
09.30: fish, green beans
13.30: chicken, green salad
16.30: chicken green salad
18.30: chicken, cottage cheese
20.45: eating out: calamari, 1/2 chicken salad
24.00: protein shake, cara milk

Workout - back

Warm up

Wide grip pull ups -12kg --> lat pull down 40kg
12 --> 12 x 6 sets

Bent over row 25kg --> Bent over raise 4kg db --> bent over row single arm row 18kg
12 --> 12 --> 12 each side x 2 (then without the final rows x 4)

Upright row hammer strength 40kg
12 x 8sets

Thursday 3rd January 2013

Food diary:

07.00: banana, protein shake
WORKOUT
11.30: skimmed milk mocha (starbucks)
13.00: turkey, salad, beetroot, 25g almonds
17.00: chicken breast, 25g almonds
20.00: tuna, 3 eggs, spinach, mushrooms 22.00: 125g quark, 30 g protein, berries
24.00: casein

Workout - chest (limited equipment AGAIN!)

10 minutes warm up

Incline chest press 14kgs DB -->Incline chest flye 8kg dbs
5 sets 12 --> 12

Chest press machine 35kg --> chest flye pulley machine
5 sets 12 --> 12

Abductor exercise on cables
12 x 3

15 minutes incline stepper

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

Tuesday 1st January 2012

First day of 2013 and I am shattered already. I had work today as my clients have mental health difficulties they struggle with changing appointment times so I needed to do what was best for them. I also have my university finals in January - so a little stressed!

Food diary:
11.00: sausages, 2 eggs, spinach
15.00: quark, berries, almonds, protein shake
18.00: chicken breast
20.00: turkey, vegetables, spinach
21.00: quark, protein shake, almonds, 100g mixed berries
22.00: casein protein

Monday 31st December 2012

New years eve - last night of boozing before contest!

Food diary:

08.00: Banana, protein shake
WORKOUT
11.00:  Banana, protein shake
13.30: Chicken salad
15.30: Quark, protein shake, 25g nuts, 100g frozen berries
19.30: salmon, green beans, beetroot, 2 x glasses champagne
4 vodka diet cokes
02.30: quark, 25g almonds, protein shake, 100g frozen berries

Workout - arms

Sunday 30th December 2012

I trained again at The Physique Warehouse with coach Clive again today - he re-iterated again that it is highly unlikely for me to be stage ready for April as I simply have not had enough time to gain enough muscle mass - but we shall see nearer the time. I am slowly cutting so will hopefully retain the muscle mass I have.

I appeared on the front of Premier magazine this month and the photo was taken about 8 months ago - I don't look muscly at all - so it was lovely to see the progress I have made.

Food diary:

07.00: 1/2 bowl oats, 1 egg, 2 egg whites, spinach

10.00: chicken

11.30: banana, whey protein shake

WORKOUT

15.00: banana, whey protein shake

WORKOUT - abs , 20 minutes cardio

17.00: chicken, tomatoes, vegetables

19.00: quark, 25g almonds, protein shake, berries

21.00: chicken breast, 30g cheese, 25g almonds

Workout - chest

Flat bench warm up

12 x 40kg x6

Incline bench

12 x 40kg x 3, 8 x 40kg x 3

Pec deck

12 x 6

Incline chest press machine

12 x 6

Chest press

Drop set - 50 reps x 3