Lunch Time: Weights in Crunch
Preacher Curl: 8KG x 15, 10KG x 12, 12KG x 10
Cable Row in Squat: 90 x15, 100 x 12, 110 x 10
Triceps (hold db like lower phase of db press + lower db to shoulder and back up.)
9KG x 15 and 10KG x 12
After work: Run 5KM with work
Nutrition:
Morning - 2 shredded wheat with low fat milk and handful of blackberries
Morning snack - orange and a few almonds.
Pre-exercise - handful of red grapes (for suger - nutritiondata.com)
Lunch: Chicken, peppers, celery, sweetcorn, beetroot with olive oil.
Afternoon snack - chicken wrap from Mortons
Dinner: Cheddar cheese ommlette and chicken fillet
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