Workout – Sunday, 6. December 2009

By Claus at 6 December, 2009, 1:00 pm

Sunday – great day in Cape Town with lots of sun and a temperature of 30C. So it will be important to drink enough water.

Here is todays schedule.

6:30h Oatmeal with branflakes, fat free milk

7:30h Coffee with milk

8:00h 8km walk at Milnerton Beach. (Yes we are blessed here in Cape Town. Have a look at the image.)

10:00h egg omelette with 5 eggs and crispy bacon, coffee, glas of water

12:00h whey protein shake

14:00 workout

4 sets x 10 reps Barbell Lateral Front Raise

3 sets x 8 reps Dumbbell Front Raise

2 set x 8 reps Dumbbell Lying One Arm Rear Lateral Raise

1 x 12, 1 x 10, 1 x 8, 1 x 6 Barbell Bench Press

4 x 10 Dumbbell Fly

4 x 10 Barbell Close Grip Bench Press

4 x 10 Cable One Arm Triceps Extension (pronated grip)

Done. For an overview of how to do the exercises visit this useful website. http://www.exrx.net/Lists/Directory.html

16.00h Tuna Sandwich, Water

19.00h Supper, no idea yet, but as always medium carbs, high protein, low fat food ;-)

Let me know how your day was ;-)

Stay tuned. Out.

Cape Town Summer day

Cape Town Summer day

Peep on Gatorpeeps 

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Categories : Classic Fitness Training
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