Mixed training

After taking a client training, including stair running, sprints and boxing, I did an hour's strength training.

Russian split squats x 12 @ 12.5k
Chest press x 12 @ 12.5K
Press ups x 12
Repeat twice

Pulls up x 12 @ 7
Reverse flye kinesis x 12 @ 8 plates
Bent legged dead lift x 12 @ 30k
Repeat twice

Kinesis lunges x 12 each leg @ 8 pulling up from bottom cable
Bent leg glute activation x 12 each leg @ 6k
Wood chop kinesis x 12 each side @ 6 plates
Repeat twice

Swiss ball pikes x 12
Oblique ball between knee crunches x 12
Dumbell leg raises ala Traci Anderson x 10 each side
Stretch.

Felt good although back exercises still a killer and feel tightness in left glute and need to focus more on maintaining core.

Finished today with 50minutes spin class - felt good, although would have preferred to be outside. And not listening to an annoying spin class teacher.

Diet wise it was a bit hit and miss today:
Breakfast: protein shake with soy milk directly after training to help my muscles recover
Poached egg on salad leaves with avocado, good source of protein and essential fatty acids.

Snack: Fresh papaya with lime and no fat Greek yoghurt
Good, but then ruined it with three slices of Pumpkin and Rye bread that was left over. With butter and jam.

Lunch: Scrambled egg on one slice of toast. Too many eggs but nothing in the fridge. it certainly wasn't the worse thing I could have had but shows the importance of always having the right foods in the fridge so you don't overdose on too many of the same thing. Which is bad no matter how healthy the food is.

Snack: Pear and oat cakes with low fat cottage cheese. This provides an excellent slow releasing energy source fuelling the spinning.

Dinner: Roasted trout with salad and cucumber and mint. All protein with no carbohydrates to fuel repair of muscles.