#6 Postby kunal » Wed Jan 03, 2007 5:07 pm
Ok a bit late in the week but better late then never.
Week 1
Day 1:
Meals:
07.15am: 50g oats, 200ml soya milk, 1/2 serving protein shake with flaxseed oil, small serving of dates.
10.00am: 100g almonds, 1 green apple
12.00: baked tofu, broccoli, green/red peppers, mushrooms, and medium sized baked potatoe.
14.30: Post workout, dextrose powder mixed with 1/2 serving protein shake and a Banana.
18.30: Wholewheat pasta again with green/red peppers, mushrooms
21.30: 1/2 serving protein shake with flaxseed oil
Training (Shoulders).
Superset 1: (30sec rest between exercises and 1min between sets)
Front lateral raises - 12x5kg, 10x6kg, 8x7kg
Arnold Press - 12x8kg, 10x9kg, 8x10kg
Superset 2: (30sec rest between exercises and 1min between sets)
Rear lateral raises - 12x2kg, 10x3kg, 8x3kg
Twisting dumbbell shoulder press - 12x8kg, 10x9kg, 8x10kg
Superset 3: (30sec rest between exercises and 1min between sets)
Dumbbell shrugs - 12x16kg, 10x18kg, 8x22kg
Side lateral raises: 12x5kg, 10x6kg, 8x6kg
As my meals will not vary that much to be honest other then the source of carbs i.e rice for potatoe etc the diet will be pretty much the same from now on, so I will only document this when I change it.
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