right from yesterday
meal 5- salmon and rice plus bit of salad
meal 6 scrabbled egg and beans plus touch of cheese
bowl shreddies later on as well

Tuesday
diet, training and supps and gear update
shoulder/triceps
barbell press 4 sets8-10
Arnold press 4 sets 6-8reps
side raises 4 sets 10
rear delt machine 3 sets 10
shrugs 3 sets 8
dips 3 sets 12
rope pushdown 3 sets 8-10
rope overhead 3 sets 8-10

diet
meal 1 --3 Weetabix with whole milk honey and shake
meal 2 --4 whole eggs scrambled /porridge with honey with porridge
after workout with shake and banana
meal 3 --salmon and rice
meal 4 --- granola and yogurt this is Icelandic stuff not sure why misses has changed from Greek but it’s nice
meal 5-check tomorrow