Quick arm workout

Today I decided to have a quick arm workout since I didn't have the energy to do them with shoulders this week.

Arm Workout

EZ-bar curls: 26 kg for 11/7/5 supersetted with..

EZ-bar lying triceps extensions: 26 kg for 10/8/5

Alternating twisting dumbbell curls: 11kg for 10//8/8 supersetted with..

Triceps kickbacks: 6kg for 12/10/8

Food Journal

Meal 1 - 1 1/2 cups of oats, 1 1/2 cups of low fat milk, raspberries and honey, plus 4 eggs whites, and 2 yolks with salsa, and a multi-vitamin.

Meal 2 - Can of tuna, 1 cup of brown rice, and a large mixed garden salad

Meal 3 - Protein powder, 1 1/2 cups of low fat milk, 1 1/2 cups of oats, and a banana

Meal 4 - 3 small lamb chops, 2 boiled potatoes and about a cup of peas

Snack: Medium cappuccino from McDonald's (with skim milk and one sugar)

Meal 5: Protein shake with 1 1/2 cups of low fat milk