Day 12

Date Friday 17th July 2009

Food

Breakfast

• Whey protein milk drink.

Mid Morning Snack

• None

Lunch

• Mushroom 2 egg Omelette + salad + glass of milk

Afternoon snack

• 
  

Dinner

• 
  

Evening snack (10 o'clock)

• 
  

Exercise

5 mins skip rope

Kettlebell routine

- 10 swings

- 10 catch pull press

- 10 swings

- 10 squats

- 10 swings

- 20 single arm snatch and press (Alternative left and right hand)

- 10 swings

- 10 single arm bent over rows (left hand)

- 10 single arm bent over rows (right hand)

- 10 swings <- put in extra swing here.

- 10 single arm bent over rows (left hand)

- 10 single arm bent over rows (right hand)

- 10 swings

- 10 squat-pulls

- 10 swings

25 Mins. Which is a personal best not withstanding that I added another swing between the bent over row session.

Finished with another 2 mins of jump rope. Pretty good going really and I've started to notice improvement.

100 press up challenge progress:-

Completed Week 3 day 3.

20 pull up challenge progress:-

Starting to prep for the 20 pull up challenge. I've got the bar sorted out and give it the odd go from time to time. I'll give it another week or so and then start the challenge proper.