lunch
tin tuna, tomato's, handful roasted seeds/soya beans, sweetcorn

mid afternoon snack
4slices wholemeal seeded bread with peanut butter

tea
wholemeal pasta, 3chicken breasts, tomato and garlic sauce

Back
overhead pulldown cable row
8reps @25kg, 8reps @50kg, 8 reps @80kg , 6reps @85kg (personal best)

Seated high row
8reps @40kg each side, 8reps @75kg each side

close grip lat pulldown-
8reps @50kg, 8reps @70kg

reverse pec dec:
8reps @40kg, 8reps @70kg

T-bar row
8reps @40kg, 8reps @60kg

lever shrugs
8reps @40kg each side, 8reps @80kg each side

dumbell shrugs
8reps @30kg, 8reps @40kg


Biceps
seated dumbell preacher curls
8reps @15kg, 8reps @17.5kg, 8reps @22.5kg

seated preacher curl machine
8reps @35kg, 8reps @45kg

barbell curl
8reps @20kg
8reps @30kg


really good workout tonight
protein shake before bed and liv52, glucosomine, omega3 fish oil