jemjem’s BodyBlog

scambled egg, multigrain toast

scrambled egg
cheese on toast
30 min bike ride
LEGS
thigh abduct 30lbsx100, 35lbsx50, 35lbsx50
hip abduct 30lbsx20, 30lbsx20, 30lbsx20, 30lbsx20, 30lbsx20
leg press 140lbsx15, 140lbsx15, 140lbsx15
ham string curl 25lbsx12, 25lbsx12
leg extansion 37.5lbsx10, 25lbsx12, 25lbsx12
glute machine 65lbsx12, 65lbsx12, 65lbsx12
incline curl 20
triceps
bowl crunchy nut clusters
50min walk
protein shake
chicken breast wholemeal rice
half low carb muffin

2 eggs
30min walk some abs
protein shake
30min walk

scrambled eggs
house work/gardeneing all day
protein shake
scrambled egg

scrambled egg
5min walk
full body workout
35min walk

scrambled egg - 2 whole, 4 whites (im getting sick of this now and ate half a slice of multigrain toast with it)
protein shake 220ml skimmed milk
15 min bike ride (my ass is soo sore, my legs hurt, im tired and after being attacked by mosquitos i dont like bike riding but its quicker than walking)
BACK
Pullups 8, 6, 6, 6
One arm row 22.5kgx8 each arm, 20kgx8, 14kgx10, 10kgx12
Lat pulldown 87.5lbsx8, 75lbsx6, 62.5lbsx10, 67.5lbsx8
Row/rear dealt 62.5lbsx12, 62.5lbsx10, 62.5×10
Shrug 20kgx10, 20kgx8, 15kgx10, 15kgx8
15min bike ride
Chicken,prawn and veg stir fry with sprinkle brown rice

10min walk

prawn, half brown roll, lettuce

Tris

Scrambled egg-2 whole eggs, 3white

200ml protein shake skimmed milk

30 min walk

omlette- 2 whole eggs, 3 whites, 2 slice ham, mushroom

15min bike ride

chicken, prawn stir fry with mixed veg and 1 cup brown rice

 I was meant to back tonight but on my bike ride to the gym i went through 220yards of mosquito swarms and was a bit freaked out, they were in my hair, my mouth, nose bra and even pants so i went home for a shower instead

15 min bike ride

some mozzarella and ham

omlette-2 whole eggs, 3 whites, mushrooms, 2 slice ham
protein shake-200ml skimmed milk 1 scoop whey protein
15min bike ride
LEGS
Squats-warmed up with 17.5kgx15, 46.5kgx10,40kgx10,37.5kgx10
Deadlift-31.5kgx10, 31.5kgx10, 31.5kgx10,36.5kgx8
Hip Abduct-40lbsx15, 35lbsx15, 30lbsx15
Thigh Abduct-35lbsx50, 35lbsx50, 35lbsx100
Hamstring curl 37.5lbsx10, 12.5lbsx20, 25lbsx5 + 12.5lbsx15
Leg press-140lbsx10, 140lbsx10,140lbsx10
Calves-20lbsx20, 40lbsx12,40lbsx12
Incline crunch-7kg x 50
15min bike ride
Small bowl crunchy nut clusters with skimmed milk
scrambled egg-2 whole eggs, 3 whites
INDIAN TAKEAWAY YUMMY-Sheek kebab, tikka chicken and salad
2 weetabix with skimmed milk
watched the hills have eyes2 and munched on some popcorn, low sugar lolipop and oats cereal
too scared to go for my planned walk so i’ll have to punish myself tomorow.

4 poached egg white on multigrain toast
200ml whey protein in skimmed milk
20min walk
ABS
2X30 Oblique crunch with 7kg, 1×30 with no weight
3×15 leg raise
2×30 situp on incline bench with 7kg weight, 1×30 with 5kg weight
3×15 raised leg crunch
5min stepper machine on highest setting
200ml whey protein in skimmed milk
10min walk
handful crunchy nut clusters to get me home as i felt faint
25min walk
green tea
scrambled egg = 2 whole eggs, 3 whites
chicken with cup brown rice and reduced sugar/fat sauce (for a treat)slice multigrain bread
40min walk
omlette =2 whole eggs, 3 white, 2 slice ham, mushrooms, 3 slice peperoni

4 poached egg white on toast
Did diy around the house
1 chicken breast, 1 slice ham, 3 slice pepperioni with cup wholewheat pasta & veg
Gardening
Scrambled = egg 2 whole eggs, 3 whites
2 weetabix with skimmed milk, bcaas
20 min walk
SHOULDERS
Barbell overhead press 21.5kgx5,19kgx7,16.5kgx9,16.5×10,16.5×10
Lat raise 7.5kgx10,7.5kgx10,6.5kgx12
Bent over lat raise thingy 6kgx10,6×10,6×10
Dumbell overhead press 10kgx10,ran the rackx10,6kgx10
Front raise 6kgx10,6×10,6×10
Shrug 8kgx10,8×10,8×10
Scambled egg=2 whole egg, 3 whites
handful nuts