December 6th, 2009 → 1:00 pm @ Claus // View Comments
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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
