Monday 7th February 2011. (Staying off running until at least thursday as I have a twinge in my right quad and knee's playing up a bit. Don't want to mess myself up as I have my RAF Fitness test soon)
Gym, circuit:
20 chest press (30kg)
20 lat pull down (40kg)
20 leg extensions (30kg)
30 decline elbow to knee
20 leg curls (30kg)
20 bicep curls, dumbbells (10kg)
20 tricep curls, dumbbells (8kg)
20 shoulder press (15kg)
20 squats with 30kg barbell
50 sit ups feet fixed
5 minutes on the bike (level 6, keeping speed above 80)
Repeat circuit 3 times
Followed by:
50 sit ups
20 pectoral, dumbbells (10kg)
20 dumbbell rows (10kg)
30 knees to chest holding 20kg dumbbells
20 pectoral, fixed (40kg) - 3 sets
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Food diary:
Breakfast - 3 bowls of sugar puffs, protein shake.
Lunch - 2 slices of toast + crisps.
After gym - protein shake
Dinner - Chicken mash peas + carrots.
Evening snacks - 2 bags of crisps, chocolate bar, chocolate brownie.
Fluid intake - 5x 500ml bottles of water, 2 protein shakes
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