December 9th, 2009 → 7:49 pm @ Claus // View Comments
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Guys I know you follow me and you are planing to get in shape after the xmas break, because next summer you want to have the best body ever.
So follow for a while, read my ebook and you will achieve this goal.
Here my Monday so far.
6.00 glas of water, multivitamine
7.00 gym – back and bizep training
Cable Pulldown, 1 set x 12 rep , 1 x 10, 1 x8, 1 x 6, 1 x 8, 1 x10, 1 x 12 (increase and decrease the weight)
Lever T-bar Row 4 x 10
Alternating Bizeps Curl 4 x 12 , increase weight
Sit ups, as much as possible
Streching
Done
8.30 breakfast: oatmeal, fat free milk, coffee
10.30 protein bar, water
12.30 pasta and tuna omelette, water
16.30 protein shake
17.30 handful of peanuts
19.30 backed potato, lean steak
21.00 fat free joghurt, banana, honey
What happened this morning was, that the gym was so fully packed that I could not end my biceps training as planned. So I will add another bizeps exercise after my cardio training.
Stay tuned. Cheers
