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

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

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

mid morning
5wheatabix with around 1/2pint milk

lunch
4slices of wholemeal bread with peanut butter

afternoon snack
protein shake

tea
wholemeal pasta, quorn, tomato passata, peppers, onions

evening snack
200gm ham, 3slices of wholemeal bread

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

back to the treadmill again, wish i could do my cardio on the beach still :-(
3km on treadmill fast walk at a 9 incline.

seated crunch.
warm up - 25@fullstack
2nd set -25@fullstack +20kg
3rd set - 20@fullstack +30kg

dumbell side bends.
warm up - 12@35kg each side
main set - 12@45kg each side

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

mid morning
200gm ham, 3 slices of wholemeal bread

lunch
tuna, tomato's, sweetcorn 2 slices wholemeal bread
protein shake

mid afternoon snack
4slices of wholemeal bread with peanut butter

tea
kidney beans, tin tomatos, barley, rice, oats, butter beans, onions, peppers, quorn, 2beef peppered steaks, forgot lentals and split peas aswell

evenin snack
6wheatabix 1/2pint milk

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

test e 500mg jab this mornin
forgot to say i got weighed this morning 196lb (3lb gain) but i can loose that in one sitting........ha ha
3km on treadmill fast walk at a 9 incline.

seated crunch.
warm up - 25@fullstack
2nd set -25@fullstack +35kg
3rd set - 20@fullstack +25kg
last set - 20@fullstack

dumbell side bends.
warm up - 12@35kg each side
main set - 12@45kg each side

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

mid mornin snack
cheese and 200gm ham toastys

lunch
6wheatabix with 1/2pint of milk