26 march – tough day

Due to late shifts I started my workout at 19:35-19:40. This is some kind of mistake (or so I count it), because I ate my pre-workout yoghurt at 16:45. And when I left work at 19:15 I already had major cravings for food. I was really hungry, because I’m used to having dinner at that time.  Warm up and weight workout were great, but at about 1/3 of the cardio workout (elliptical) I started to feel cramps in my left leg (sole). Slight, but enough to make me feel not comfortabl. Finished cardio at 13 mins. Never mind. Small discomfort which I believe will not show tommorow.

07:15 – Breakfast: bowl of oats with milk, added raisins + ground seeds

10:00 – Snack: approx. 10 gr. almonds (9 kernels)

13:00 – Lunch: 3 boiled eggs, 1/2 cucumber, 1 tomato, 1 carrot, 100 gr. milk curds, several olives, 200 gr. grapefruit

16:45 – Snack: 400 gr. yoghurt, 10-12 grams of almond nuts (10 kernels)

20:45 – Post-Workout: some honey (1/2 to 1 tablespoon), 3x Amino3800

21:15 – Dinner: 2 boiled eggs, 100 gr. curds with 1 teaspoon peanut butter, 300 gr. steamed vegetables (beets, broccoli, cauliflower, carrots)

Workout (19:40-20:40): 

4 series leg lifting, 3 series ab crunches, 3 series back extensions – warm up

4 series shoulder presses (machine), 3 series Arnold presses – deltoids

3 super-series standing and sitting calve machine – calves

3 series lifting dumbel – trapezoid muscle

13 mins elliptical (11-11.2 km/h avg. speed) – cardio