found out the rest of plate weights so updated earlier weights.

ECA capsule before gym
Back and Biceps tonight, screwed my lower back afew years ago so have steered away from deads for a while as dont wanna screw up my training.

Back
overhead pulldown cable row-
10reps @ 25kg, 10reps @ 50kg, main set 8 reps @ 80kg , dropped back to 50kg till failure 7 1/2 reps

Seated high row-
1 warm up set 10reps @ 40kg each side, main set 8reps @ 70kg each side, dropped back to 40kg till failure/6reps

close grip lat pulldown-
1 warm up set 10reps @ 50kg, main set full stack 70kg till failure/6reps

reverse pec dec:
1 warm up set 10reps @ 40kg, main set 70kg till failure/8reps

T-bar row
1 warm up set 10reps @ 40kg, main set very slow 8reps @ 60kg

lever shrugs:
1 warm up set 12reps @ 40kg each side, main set 80kg each side, dropped back to 40kg till failure/6reps


Biceps
seated dumbell preacher curls
1st set 10reps @ 15kg, 2nd set 10reps @ 17.5kg, main set 8reps @ 20kg

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

barbell curl
main set @ 10reps: 30kg
dropped to 20kg 7 1/2 reps till i couldnt move my arms

protein shake as soon as i got in, just had 200gm chicken breast meat with 2slices of wholemeal bread.

then protein shake before bed and liv52, glucosomine, omega3 fish oil.

jab's going well so far, no pain, no bruising, not uncomfortable at all

ha ha, just corrected my cardio routine i'd put at the start of my log, i missed out sat and sun morn's where i do 3km on treadmill.

so another day another 3km fast walk to the office.
for breakfast i had 3 cups of oats mixed with 5 eggs, 1 yolk and a dash of milk.
nuked in the micro and half a cup of raisins added, washed down with a mug of tea.
then before i set off on my walk, 2 scoop protein shake mixed with 500ml of milk.

mid morning
3slices of wholemeal bread with peanut butter

lunch
cherry tomato's mixed with a tin of tuna and seeds and soya beans, washed down with 1/2pint milk.
then had a coughing fit with a mouth full of juice!! looks like i've seriously pissed myself, all up my shirt and down my trousers, the good news is though i saved the laptop!! as i slumped under my desk in an open plan office. (guess i wont be getting up for a while)


more or less stick to the same foods all week, but do abit of swappy and changey, just to add abit of variety to life.
keep watching folks, dont alter your sets, we'll be back in a while after this short ad break!! (ok work break really)

afternoon snack
200gm chicken breast, 2 slices of wholemeal bread

3km walk home from office

tea
fillet steak, veggies, mash potato, mixed beans in spicy sauce
washed down with 1/2pint milk

evening snack
200gm chicken, 2slices wholemeal bread

a protein shake before bed and liv52, glucosomine, omega3 fish oil.

i'm on holiday next week but plan on taking a 20kg kettlebell with me, were going in the car so luckly dont have a luggage allowance to worry about.
not gonna have a routine really, but will go to gym monday morning before we set off, then do stuff during week using kettlebell and also my little lad, he doesnt mind being used as a weight!! ha ha
then will be back on late thursday night so will be at the gym on friday, for business as usual.
night all

EQ jab this morning, decided to go with 800mg instead of 900mg thought 900 might be abit OTT.

3km treadmill, then usual ab's work.
seated crunch.
warm up - 25@fullstack
2nd set -25@fullstack +20kg
3rd set - 20@fullsatck +30kg

dumbell side bends.
warm up - 12@30kg each side
main set - 12 @40kg each side
2 scoop protein shake with 500ml of milk.

breakfast
just finished my 3 cups of oats, 5 eggs and 1 yolk with half cup of raisins mixed in, washed down with a cup of tea.

midmorning snack
200gm chicken and 3 slices of wholemeal bread

gym tonight for shoulders and legs.
i know its not for everyone but in the last couple of weeks i've thrown in a 'hang clean and press' i said earlier in my routine i dont do a deads, but have found this an excellent compound exercise and starting with a light weight am hoping i can get back into doing deads soon.

just been to supermarket to stock up on food for next week and got some bargain reduced chicken.

lunch
chicken breast salad, 2slices of wholemeal bread

afternoon snack
tin of tuna, with tomato's

for tea i'm having
2 chicken breasts with a tomato and fiery chilli sauce, brocolli, spuds, green beans, peas.

then gym

ECA capsule before gym

shoulders
shoulder press machine
warm up set 12reps@20kg eachside
2nd set 12reps@40kg eachside
main set 10reps(just)@60kg eachside
dropped to 40kg just managed 8reps

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

legs
standing calf raise
1 warm up 12reps@90kg(full stack)
main set 90kg(full stack) plus 80kg stacked on top. 170kg total

seated calf raise
1 warm up 12 reps@45kg
main set 10reps@70kg

sled 45* leg press
1st set 12reps@80kg
2nd set 12reps@160kg
3rd set 12reps@200kg
main set 6reps@240kg (personal best!!!)

lever leg extension
1 warm up set 12reps@30kg
main set 10reps@60kg

lever lying leg curl
1 warm up set 12reps@30kg
main set 8reps@65kg

then home for a protein shake
just had 200gm chicken

good night on the legs tonight, cant wait for the gear to get to work!!

keep forgetting to say, the gym i go to is a is a proper old style big lads gym....ha ha
its a family run one, father, son and daughter, the father is an ex pro bodybuilder and in his day trained with Lou Ferrigno and Arnold!! he also has a mention in Arnolds autobiography.

just about to go to bed so protein shake before bed and liv52, glucosomine, omega3 fish oil

night all

after my PB on the legs lastnight i'm gonna have a day off today from cardio,
plus my motors been in the garage to be sprayed so gotta go pick it up, i aint gonna have time to get to the gym.

also decided i'm gonna update my photos and weight fortnightly, more chance of noticing changes then.

so breakfast is the usual
cup of tea to wash down 3 cups of oats, 5 eggs and 1 yolk with half cup of raisins mixed in

midmorning snack
200gm chicken, was on the road so didnt manage any bread

lunch
chicken salad with ham and chorizo, dressed in chilli mayo, with a wholemeal foot long roll (looked like a massive shite)

afternoon snack
3slices of wholemeal bread with peanut butter

car comes a close second to the gym....ha ha
have a look
me :: IMG_0074.jpg picture by rus2101 - Photobucket
i've won 2 comps in the US with it and got it in a 2010 and 2011 calendar
anyway back to my log!! doh

tea
wholemeal pasta, chicken, tomato's, cheese and ham

EQ jab this morning 800mg

breakfast
protein shake, 3cups of oats 5 egg whites and 1 yolk, 1/2 cup raisins, mug of tea

mid morning
4slices of wholemeal bread, 300gm ham and cheese in toastys




cant be the EQ yet but im starting to feel really really hungry, must be the test and deca??!!!
will update throughout the day

as others have put up motivational videos, i came accross this and thought this was an ideal one to post........ooooooooo yeah

https://www.youtube.com/watch?v=A3gB...mbedded#at=191

breakfast
3 cups of oats, 5 eggs and 1 yolk with half cup of raisins mixed in.
protein shake with 500ml of milk. cup of tea.

3km fast walk to work

mid morn
4slices wholemeal bread with peanut butter

lunch
tin of tuna, cherry tomato's, handfull of seeds and soya beans, washed down with 1/2 pint of milk.