TD 22102014

Morning

45mins back BB

3×12 assisted pull ups

3×12 T-bar row

3×12 barbell row (reverse grip)

3×12 dead lift

3×12 one arm row

3×12 lat pull

3×12 seated row

Evening

1h crossfit

45min treadmill power walk


TD 21102014

Morning

1h cycling

1h crossfit

Evening

1h treadmill power walk

Dinner:

red rice, broccoli, fresh spinach, leek, avocado, olive oil and sea salt.

IMG_20141021_110010


TD 20102014

Morning

45mins chest BB

Afternoon

1h treadmill power walk

Evening

1h ABT (abdominals, bottom, thighs)


TD 18102014

Morning

1h FitBall (teaching class; swiss ball; weights)

1h crossfit (teaching class; weights; 3 rounds; 1min)

30mins core training (abs & back)

Start a day with a bang :D


TD 17102014

Morning

1h spinning

Evening

1h shoulders&tricep BB

push ups

shoulder press (dumbbells)

front raise (dumbbells)

lateral raise (dumbbells)

shoulder press (machine)

rear delt (machine)

tricep (cross over machine)

photo (3)


TD 16102014

Morning

1h back BB

3×12 assisted pull ups

3×12 bent over barbell row

3×12 one arm row

3×12 incline row

3×12 seated row

3×12 lat pull

3×12 GHD

Evening

30mins treadmill power walk

Food: raw spinach, iceberg lettuce, tomato, baked pheasant, yellow capsicum, leek, almond flakes, dressing.

IMG_20141016_164801


TD 15102014

Morning

1h legs BB

120 air squats

15-12-10-8 back squats

3×12 split squats

3×12 dead lift

3×12 hamstring leg lift (cross over machine)

3×12 hamstrings on GHD

Afternoon

1h outdoor run

Evening

1h crossfit


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