Today’s Special (er…Workout and Food Journal)

Sorry, if you were expecting Jeff the Mannequin or Muffy the Mouse, you’ll be very disappointed by this post.

THE WORKOUT

A1 Sprints (4 sets x 3 minutes x 30 seconds of rest)
A2 Barbell Squats (4 sets x 10 – 12 reps x 30 seconds of rest, 80lbs)
A3 Seated Rows (4 sets x 6 reps x 6 reps x 6 reps x 30 seconds of rest, 115lbs/105lbs/95lbs)
A4 Plank (4 sets x 1 minute x 30 seconds of rest)

B1 Straight Arm Chin Up (2 sets x 12 – 15 reps x 30 seconds of rest)
B2 Leg lifts (2 sets x 12 – 15 reps x 30 seconds of rest)

THE FOOD

Meal 1: Omelette (1 egg, 1/2 cup of egg whites, 1 oz cheese, 2 slices bacon)
Meal 2: Protein shake and a wheatgrass shot (from Booster Juice, I was on-the-go)
Meal 3: 10 almonds and 1/2 grapfruit
Meal 4: 1 serving 1% mf cottage cheese
Meal 5: 3 oz boneless, skinless chicken breast with garden salad ( 2 cups Iceberg lettuce, 1 oz diced tomatoes, 3 slices cucumber), 1 tbsp light Italian dressing

THE DRINKS
3 litres of water
1 cup coffee, 2 tbsp heavy cream

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