lunch
tin of tuna, sweetcorn, tomato's and 3slices of wholemeal bread

mid afternoon snack
200gm ham 2slices of wholemeal bread

tea
wholemeal pasta, 3 chicken breast, cheese, tomato and olive sauce

post gym shake

evening snack
4slices wholemeal bread with peanut butter



ooooo yeah back at the gym tonight, as i missed back and biceps on wednesday i decided to do them and my shoulders.

Back
close grip lat pulldown-
1 warm up set 8reps @ 50kg, main set 70kg till failure/6reps

Seated high row-
1st set 8reps@ 40kg each side, 2nd set 8reps@70kg each side, main set 6reps@75kg (personal best)

overhead pulldown cable row-
10reps @ 50kg, main set 8 reps @ 80kg , dropped back to 50kg till failure 8reps

reverse pec dec:
1 warm up set 8reps @ 40kg, main set 70kg till failure/8reps

lever shrugs:
1 warm up set 8reps @ 60kg each side, main set 80kg each side @8reps

Biceps
seated dumbell preacher curls
1st set 8reps@ 17.5kg, 2nd set 8reps@ 20kg, main set 6reps@ 22.5kg
(personal best)

seated preacher curl machine
warm up set 10reps @ 35kg main set 10reps @ 45kg

hang clean and press (still doing light at moment)
warm up set 12 reps@ 20kg
main set 12reps@ 40kg (very slow on press to max out of it)

front raises db
2sets, 12reps@15kg

side raises db
2sets, 12reps@15kg

so overall a good workout so say i'd been away from the gym.
another protein shake before bed and liv52, glucosomine, omega3 fish oil