After the hamstring exercies and walking teh 9 holes of golf on a hilly course.... sunday morning was agony! so was constantly stretching all day and then went for a small walk later on that was tough, in the heat and cos of the pain i just started to sweat !
Anyway Sunday eating was as follows:
Breakfast: 2 egg omlette w/ hame and cheese
Snack: 3 eggs whites
Lunch: 180g Smoked salmon, salad, feta, salami stick, tablespoon of mayo
Snack: Chiken leg
Dinner: Chicken breasts, asparagus, courgettes (zucchini) prawns, balsamic glaze.
MONDAY 11 MAY - LAST DAY of first week
Food today
Breakfast: 1egg, 3 eggwhite omleter w/ chesses and turket breast
SN: Handful of nuts
Lunch: Tom Yam soup
Pre and post workout protein shake
Snack: Can of tuna
DN: Steak, salad w/ reduced fat feta, Brocolli w/ chilli and garlic
Workout, Power workout chest and back
1A Pull up assisted 25kg x15repsx 2 sets, 20x 12, 20 x10
1B Dip (free) 20 x 4
2A Standing row - 20 x40kg, 60 x15kg, 60 x15, 70 x 15
2B Bench press - 60kg x 15, 70x 12, 80 x10, 90 x8
3A Seated cable row - 47.5kg x 20, 60x15, 72.5x12; 72x10
3B DB bench press - 40lb DB x 20, 50lb x 15, 60lb x10, 60lb x 6
3C Seated knees to chest - 25 x4
4A Wide grip pull downs palm inwards 45 x20, 60 x 15, 75 x 10, 90 x 8
4B Cable flys - 3.75kg x 25, 5kg x 20, 7.25 x 20
4C Knees to chest lying with weight ball 4 x25
5A Underhand pull down 30kgx25x4
5B Chest press machine - 40kg x12, 40x10, 40x 8 40x 8
5C Sit up 30x4 w/ resistance rope
ADmittedly i did fatigue on some of the exercises so my PT spotted and made me complete the sets!
Also disappointed to find out he smoked only 3 or 4 a day apparently.......i gave him hassle and said i wouldn;t pay for anymore session until he gave up (jokingly)
Felt good after that session, it was hard noticed a little more vascularity in arms and across front of shoulders without weight dropping significantly.
Tomorrow is a weigh in, going to try and do after exercise session like last time !
