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neilnacarter · 05-09-2009, 11:44 PM

So almost halfway through first week of TNT eating plan, hunger is subsided, training is still going strong!

Food for Friday,

Breakfast 3 egg omlette w/ mushroom, garlic, chilli, feta cheese and 2 rashers of bacon.
Snack: hadnful of nuts
Lunch: Tom yam soup (had loads of fish inthis one and felt full after so no extras!
Pre workout protein shake Optimum nutrition pro complex
Post workout shake
Dinner: 2 homemade hamburger w/ salad no rolls!
1.5 glasses of red wine

My first lass of wine on the programme and proud of myself that i restricted it to just one and a half glasess, previously the whole bottle would have gone.

My PT session targeted legs and shoulders

1A Front Squat - 20reps x 70kg, 15x90, 12x100, 10 x 110
1B Incline shoulder press (hammer machine) - 15x50, 12x70, 10x80
2A Sumo Squat - 20 x50, 15 x70, 12x 90, 12 x90
2B Seated military press DB - 20x20lb, 15x25lb, 12x30, 10x40
3A Straight leg deadlift - 4 sets of 15x50kg
3B Front shoulder raise - 3 sets of 10kg plate, 1 set of 15kg plate
4A Hamstring curls - 15 x50, 15 x 60, 15 x70, then small leg curls keeping hamstring tight at bottom of motion range (hurt)
4B Lateral side raise DB - 15 x 7kg, 12 x8kg, 10 x 10kg, 10 x 12kg
5A Upper abs workout 4 x25
5B Lower ab work out 4 x 20

Felt good after this one not during, hate doing my legs but doesn't ever body!

Nice to have one glass of wine and that is it! strange feeling on a friday night!

05-09-2009, 11:44 PM	#12 (permalink)
neilnacarter Junior Member Join Date: May 2009 Location: Singapore / Sydney, Australia Posts: 26	Friday and back to personal training So almost halfway through first week of TNT eating plan, hunger is subsided, training is still going strong! Food for Friday, Breakfast 3 egg omlette w/ mushroom, garlic, chilli, feta cheese and 2 rashers of bacon. Snack: hadnful of nuts Lunch: Tom yam soup (had loads of fish inthis one and felt full after so no extras! Pre workout protein shake Optimum nutrition pro complex Post workout shake Dinner: 2 homemade hamburger w/ salad no rolls! 1.5 glasses of red wine My first lass of wine on the programme and proud of myself that i restricted it to just one and a half glasess, previously the whole bottle would have gone. My PT session targeted legs and shoulders 1A Front Squat - 20reps x 70kg, 15x90, 12x100, 10 x 110 1B Incline shoulder press (hammer machine) - 15x50, 12x70, 10x80 2A Sumo Squat - 20 x50, 15 x70, 12x 90, 12 x90 2B Seated military press DB - 20x20lb, 15x25lb, 12x30, 10x40 3A Straight leg deadlift - 4 sets of 15x50kg 3B Front shoulder raise - 3 sets of 10kg plate, 1 set of 15kg plate 4A Hamstring curls - 15 x50, 15 x 60, 15 x70, then small leg curls keeping hamstring tight at bottom of motion range (hurt) 4B Lateral side raise DB - 15 x 7kg, 12 x8kg, 10 x 10kg, 10 x 12kg 5A Upper abs workout 4 x25 5B Lower ab work out 4 x 20 Felt good after this one not during, hate doing my legs but doesn't ever body! Nice to have one glass of wine and that is it! strange feeling on a friday night!