0605 - CARDIO - T/M: 5min @5km; 2:30min @8km, 2min @5km x 4 intervals
EXERCISES:
Jackknife: 3 x 12
Chin Downs: 3 x 12
Walk Lunge/Curl: 3 x 16 4kg weights/2
Push-Ups: 3 x 12 on floor
DB Press on Ball: 3 x 12
Squat-curl-Press: 3 x 12 4kg weights/2
Rotation on Ball: 3 x 12 10lb on machine
Nutrition:
0545 - 1/4cpapaya, 1/4 banana, 1 scoop prt pwdr, H2O
0745 - 1/2 Smoothie (1/2 receipe); Green tea
1030 - other portion smoothie
1130 - Green tea
1330 - Tuna Salad on lettuce (1/2 portion), EVO/lime; green tea
1630 - Lao vegies, ginger, cauliflower, chicken breast
1830 - Salmon filet, lettuce, tomatoe, cuke, olives, EVO/lime
H2O = 3.3L
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