Tuesday 16th January 2018

Oh my gosh, what a tiresome day. 3hrs max sleep last night, probably due to caffeine and not going to bed at a good time. NEED to get sleep in order. I'm sure I'll want to make bad decisions while tired and we really don't want that. 

Today I managed to get my session in early as soon as I had the time to, before letting tiredness set in too heavily. The session was amazing and better than last week even though I was extra tired. One consequence in the session from lack of sleep was that  I felt I had to hold back emotions a lot and just keep going. 

Squat session:

Narrow foot position Leg press 
BB Back squat
Leg extension
DB RDL's
Seated Leg curl
Glute Ham Raise
Weighted Dips - PB of 8 reps @ 48kg!!!!! 
Skull crushers
Hanging leg raises
Ab crunches
Plank
Cardio 20 mins

Training day Calories:

4.30am Oats, chia, egg whites & ketchup

7.30am Pre-workout oats, whey, banana & Jam
Intra workout blend, made by moi ;)

1.30pm Post workout Mint tea at starbucks with a friend, a punnet of Raspberries & a prawn salad - all which fitted into my macros. After no sleep and being exhuasted this was the only minor change I made.

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

7.30pm Chicken, sweet potato, carrot, spinach, coconut oil

10pm Greek yoghurt 0%, whey, dark chocolate

Now to sleep for a week x x x