Wednesdy 13th December 2017

Today was Legs & Chest day. Which is indeed a guaranteed calorie burning session. 

Session plan:
(Rep ranges use vary - you should aim to be strong in all ranges ;) ) 

Narow stance leg press -3 sets

BB Back squat -3 sets 

Leg extension -2 sets

Stretch Quads

DB Stif legged deadlifts -2 sets

Seated Hamstring curl -1 set

Glute Ham raise -1 set 


Stretch Hamstrings

Weighted dips -3 sets

Skull crusher -2 sets

Stretch chest & Triceps

Hanging leg raise -2 sets

Ab crunches -2 sets

1 x 90 second plank 

20 Minutes Cardio on the treadmill

Calories were the same for training days:

Upon waking - greens shake, multi vits & apple cider vinegar.

7.30am Soaked oats, chia seeds and strawberries, dark chocolate, egg whites.

10am Oats, whey, banana & jam <3 

10.45am Coffee

Trained Legs & Chest for approx 90minutes 

2pm Lean beef mince, baby potatoes, veg, greek yoghurt & fruit

5.00 Chicken, sweet potato, veg

8.00 Chicken, bown rice, butternut squash & veg

8.30- Missed my cardio earlier so did it later in the day (20 mins treadmill) 

I did feel today a little bloated on shift at work, and then really hungry when I finished work to go home. From now on I may try and space my meals out so when I get home after work on a late shift I still have something I can have to eat at home so I'm not tempted to have extra that's not on the plan. 

86 days to go till crunch time! 

x x x