Hit the gym in the morning after a coffee and some BCAAs. Shoulder workout:
after a wholebody warmup:
smith machine shoulder presses 25 - 30 kg 4 x 12, 10 , 10, 8
standing rows 25 kg 4 x 12, 12, 10, 10
military press, 13,5 kg db-s 3 x 8
side laterals 11 kg db-s 4 x 12, 10, 10, 8
frontals 15kg plate 3 x 10
bent over rises 10 kg db-s 3 x 15
facepulls (pulleymachine) 3 x 15
planks, weighted crunches, kneerises for abs
After that lunch was a pounds worth of beef patties, some cheese and cucumbers and ofcourse a huge coffee with heavy cream. also had a piece of dark chocolate. Just felt like it :)
In the evening have to make use of the zuccinis that just keep on coming this year - moussaka, here i come.
I recommend preroasting or frying of the zuccini slices. Plus use a cinnamonstik in your minced meat when frying it up - gives that original greek taste (dont forget to take it out though). And instead of a beschamel, make a cheesesauce (melted butter, lots of heavy cream and parmesa, stir and melt. Take off the heat and add an egg)
Some good red wine and thats it for this week.