Monday 8th Janiary 2018

New week, More opportunities to get to where you want to be :) 

I started this week off strong as always with a back workout before starting work. My days are quite long and I'm always busy at the moment. I'm working 40 hours shift work a week this month, training takes me at least two and a half hours, five times a week on top of that, plus my own training clients who I keep a close eye on, so my time is limited. I do love it when I get some free time to myself. 

This isn't a pity party. Girl wants to progress so she's going to bloody well fit it all in.

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

Training day nutrition stays exactly the same at the moment, having routine means its easy to prep my intake in advance or daily, whenever i get the chance to do it. But knowing in advance exactly whats needed makes it a lot quicker.

7.30am Oats, chia, egg whites & ketchup

9.30am Pre-workout oats, whey, banana & Jam
Intra workout blend, made by moi ;)

1pm Post workout beef mince, new baby potato, asparagus, red pepper and tomato

Then started work for another 8hrs :)

4.30pm Chicken, rice, broccoli, tomato, coconut oil

7pm Chicken, sweet potato, carrot, spinach, coconut oil

10pm Greek yoghurt 0%, whey, dark chocolate

Make sure you seize the day x x x