Holy shit, another great day and even managed to get my diet up to scratch!
Managed to get in the gym, felt real good...
10 minutes cross-trainer, HR 160-170.
10 minutes bike, HR 160-185.
ATG squat: 1x12@45, 1x10@56, 1x8@67, 1x6@78
DB deads: 2x12@22.
Bench: 1x12@12, 1x10@14, 1x8@22, 1x6@28.
Lat raises: 2x12@12.
Chin-ups: 1x12@60, 1x10@55, 1x8@50, 1x6@45.
Dips: 2x12@50.
Followed by some core exercises and yoga poses. Surprisingly tough workout and ran short on time so didn't go for cardio at the end (should have, but didn't).
I'm also going to be including what I'm actually eating - just because the stats are there doesn't mean I'm actually EATING what I should be...
Feel free to critique away with the diet, I'm trying to add a little variety here.
Meal 1: 1/2 pink grapefruit, 45g Alpen High Fruit (nothing but oats and dried fruit, and I love the stuff), whey protein.
Meal 2: 3 rings pineapple, 150g ff natural yogurt (pre-workout).
*
Meal 3: Whey protein, orange (post-workout).
*
Meal 4: Natty PB and cucmber sandwich (1 tbsp natural PB, 2 thick slices cucumber, 1 slice wholemeal seeded bread, no butter).
Meal 5: 2 chicken breasts (about 2-3oz each), cup romaine lettuce, 1 tomato, 1/2 red pepper and shitloads of freshly grounded black pepper.
Meal 6: 20g Alpen HF, whey protein.
*Will add something else in here, maybe handful almonds pre-workout and apple or other piece of fruit post-workout.
Total cals: 1556.
165g carbs (38%), 195g protein (51%), 18g fat (11%).
Good job!
