06/11/13
Deadlift
60kg x 10
70kg x 10
80kg x 10
90kg x 3
100kg x 1
Bench Press
35kg x 10
40kg x 6
40kg x 5
40kg x 5
45kg x 2
45 Leg Press
80kg x 10
100kg x 10
120kg x 10
140kg x 10
160kg x 5
Right hammy hurting so stopped, think it's related to my right knee bending in issue, not sure what to do.
Bicep Curl
15kg x 10
15kg x 10
15kg x 10
20kg x 7
20kg x 7
20kg x 6
Captains Chair
30
20
20
20
20
10
Knee Raises
20
10
Diet:
Breakfast: 1/2 cup oats with banana, chia seeds and a banana and apple smoothie
Hour after breakfast: coffee
Recess: punnet of blueberries
Lunch: pasta
Afternoon: dried coconut chips and whey protein shake with creatine, taurine and beta alanine
After training: whey protein shake with Alcar and 1/2 scoop of creatine
Dinner: 4 egg omelette with mushroom, tomato, spinach, cheese and chives with oven baked chips