Day 11

Nutrition:

Meal 1- x2 Brown Bread and x2 Eggs
Outdoor Bike Ride
Meal 2- Salmon, Cabbage and a Baked Potato
Meal 3- Protein Shake
Meal 5- Chicken, Cabbage and x1 Brown Bread
Training
Meal 6- Pear
Meal 7- Meal Replacement with Milk

Training:

Had to do a morning bike ride with a few members, well was better than being in the gym and was done at a moderate pace nothing to hard.

Evening Training was supposed to be a heavy legs day but my back seemed to be aching a bit so I gave it ago but couldn't go heavy on squats or deadlifts as it was quite painful. I don't thin its something serious, just need a bit of rest. Well the session went as follows,

Squats- 6reps/60kg 6rep/100kg 6reps 110kg 6 reps 110kg (No spotter or Squat Rack)
Deadlifts- 6reps/60kg 6reps/100kg (Back really hurting so stopped)
Shoulder Press Machine-6reps/20kg 6reps/67.5kg 6reps/67.5kg 6reps/67.5kg
Smith Shoulders- 6reps/60kg 6reps/70kg 6reps/72.5kg 6reps/60kg
Reverse Flys-10reps/7kg 10reps/7kg

Well I think I'm heading in the right direction so I hope I stay injury free and concentrate with pushing myself a bit more. I think I need to print off a post of my last sessions so I have something to beat. Well day off tomorrow apart from my first indoor cycling class so wish me luck......