18/11/08

Workout
- Cable Straight Back Seated Row
50lb x 15 x 1
40lb x 10 x 3

- Cable front pulldown
50lb x 10 x 1
40lb x 10 x 3

- Dumbell side bend
20lb x 30 x 3,

- Leg extensions
60lb x 15 x 1,
50lb x 10 x 3,

-Leg curls/ hamstrings
60lb x 15 x 1,
50lb x 10 x 3,

- Dumbell Split Squat
10lb x 20 x 3,

- Threadmill (15 minutes)

Meals
0730: 1 banana
0845: 2 yam puff & jam and coffee
1200: chicken breast (steamed) + pasta with veggies
1600: 1 green apple + handful of cherry tomatoes
1945: 1 banana after w/o
2045: 2 hardboiled eggs + ham + veggies = salad