Thursday 21st December 2017

6am Rise and shine :) 

I woke up at 5am to have my preworkout oats so I could train at 6am and then visit my close friend Marcy before she heads to Poland for her Christmas break. And then head to work myself for en evening shift. Who needs sleep? I love this girl so so much, so an early workout is no problem at all. If you want it bad enough, you'll make time.

Diet today: 

5am Oats, whey, banana & jam <3 
6am Coffee

Trained Shoulders, chest and cardio :) 

9.30am Lean beef mince, baby potatoes, veg, greek yoghurt & fruit

12pm Soaked oats, chia seeds and strawberries, dark chocolate, egg whites

4pm Chicken, sweet potato, veg

8pm Chicken, bown rice, butternut squash & veg

When you have your first meal of the day so so early, you have to space things out a lot more than usual to make sure you're not stuck in the evening, hungry with no food left to have. Note to self & Be smart and make sure you don't have hungry moments in the evening that may lead to excess snacking. 

Today's shoulders and chest workout:
(Same principals as usual - various rep ranges are targeted, all sets are aimed to be taken to failure)

Seated BB Shoulder press (very excited that I'm over head pressing 50kg while being seated, I think that's an awesome weight to move considering i'm not much heavier than the bar myself)
Seated DB Lateral raise
Single arm lying (incl bench) Lateral raise
Cable rear delt fly
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Exagerated DB Chest fly 
BB Chest press (using 90kg for this ;) )
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Calfs on smith machine
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Hanging leg raises
Ab crunches
Plank
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Cardio