Day four, week one, phase one

Day four, week one, phase one

Meals and Food

Breakfast - bran flakes

Lunch - chilli con carne from a tin

Dinner - slow cooked beef (recipe i made yesterday)

After the recpie that I made yesterday there happened to four large meals in it, I had one yesterday as you know, one today, and tubed two for the freezer.

Exercise

15 mins stretch

100 sit ups

20 push ups

30 min jog

30 min cross trainer 

4 x 10 dead lifts 30kg

4 x 10 mts row 4 30kg

4 x 10 row / rear deltoid 30kg

4 x 10 behind the head triceps curls 10kg

4 x 10 triceps extensions 10kg each arm

4 x 10 tri pull down bar 13.75kg

4 x 10 tri pull down rope 13.75kg

Once again people this is the first week and being your back DONT GO CRAZY! you will feel it if not the next day, but the day after and it will feel like a burning feeling if you have nether done it before brace yourself. THIS IS THE FIRST WEEK, and with the eating alone you will be ok.