weds
diet, training and supps
chest
flat dumbbell press 3 sets 8-10
incline barbell press 3 sets 8-10
decline barbell press 3 sets 8-10
decline fly 3 sets 8-10
incline fly 3 sets 8-10
was ok workout not over heavy

diet
meal 1 --3 Weetabix with whole milk honey and shake
meal 2 --4 whole eggs scrambled /porridge with honey with porridge
protein shake and banana
meal 3 --spag bol
meal 4 --- smoothie
meal 5---- tuna pasta
meal 6 --- grilled chicken and salad and pita bread (dam who am I kidding its chicken kebab from local kebab)
2 bowls of shreddies in evening too
misses worked evening so hence quick food from dinner she did prepare everything up to tuna pasta all I really had to do was one meal but walked passed kebab as walked dog

supps --
I’m still only on protein shakes after workouts