Monday 15th January 2018

Today I was due to train back, and had a client at 6am, so I decided to have my pre-workout digest during her session and get it done straight after. This way I could not rush the session and shower at home. When I choose to train before a shift I always end up missing or rushing something and it's also nice not to have an extra bag to carry into work with all my shower things. 

Back Workout:

Training exercises consisted of:
Various Rep ranges used, all to as much failure as possible :) 
Standing plate loaded machine rows
T-Bar Row
Thick Grip Watson Bar row
Lat Pull down, wide neutral grip
Single arm machine row
wide grip cable Stiff arm pull down
Calf press on smith machine
Hanging leg raises
Ab crunches
Plank
Cardio

Weights throughout the whole process have been increasing each week, I haven't stalled or lost strength at all. Really pleased how I'm getting leaner and stronger at the same time. win/win situation all round :) 

Food intake (training day calories as usual)

5.45am Pre-workout oats, whey, banana & Jam
Intra workout blend, made by moi ;)

9pm Post workout beef mince, new baby potato, asparagus, red pepper and tomato

12pm Oats, chia, egg whites & ketchup

Then started work for another 8hrs :)

3.30pm Chicken, rice, broccoli, tomato, coconut oil

6pm Chicken, sweet potato, carrot, spinach, coconut oil

10pm Greek yoghurt 0%, whey, dark chocolate