Nov 4/08

PreWO meal:

2 tbsp of peanut butter, 1 cup of milk, 2 tbsp of cocoa, 30g of whey.


WORKOUT A

10 min w/u run.

SQUAT

nwx10x1
50x5x2
170x5x3 (last was 160)

PRESS

nwx8x2
70x5x3

SINGLE ARM ROW

70x5x2
100x5x3


FRONT and SIDE PLANKS

30s.


Post WO shake:

70g waxy maize, 30g whey, 5g creatine.

PostWO meal:

Tuna salad with apples