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

afternoon snack
protein shake

tea
left overs from yeseterday without the steak (kidney beans, tin tomatos, barley, rice, oats, butter beans, onions, peppers, quorn, lentils, split peas)

decided to get weighed tonight as at start i got weighed at night and i weighed 200lbs

chest
cable crossover:
1st set @ 25kg 10reps, 2nd set @ 30kg 10reps, main set 35kg 8reps

incline dumbell bence press:
1st set @ 25kg 10reps, main set @ 30 kg 10reps

decline barbell press
1st set @ 45kg 10reps, 2nd set @ 65kg 10reps, main set @ 75kg 8reps

Pec dec:
warm up set @ 56 kg 10reps, main set @ 88kg 8reps


Triceps
seated machine tricep press
1st set @ 45kg 12 reps, main set @ 70kg 10 reps till failure

V bar cable pulldown
1st set @ 60kg 12 reps, main set @ 80kg 10 reps till failure

rope cable pulldown
1st set @ 20kg 12reps, main set @ 40kg 8reps till failure

had a protein shake then for evening snack gonna cook 2 peppered steaks and stick them on 2 slices of wholemeal toast (just finished it, was so so nice.)
as i dont normally have a cheat day i treated myself to a small bowl of raspberry pavalova icecream.
think the test is starting to get to work, feeling very pumped tonight after gym and my chest and arms look bigger than normal

will be having protein shake before bed and liv52, glucosomine, omega3 fish oil

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.

afternoon snack
protein shake

3km walk back from the office

tea
just about to have half a homemade quiche (half for the mrs)
200gm ham, cheese, onion, 6eggs, milk.
gonna also hve 2 peppered steaks (supermarket has an offer on.....ha ha)

evenin snack
4wheatabix with milk

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

400mg Deca jab this morn
cardio this morning 3km fast walk on 9incline

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
http://i216.photobucket.com/albums/c...7072011280.jpg
protein shake soon as i got in then 3 cups of oats, 5 eggs and 1 yolk with half cup of raisins mixed in, throw in abit of choc protein powder now and again for an extra protein blast. cup of tea to wash it down.

mid morning snack
4slices wholemeal seeded bread with 200gm ham

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

Finally i have been wondering what this miracle breakfast conction looks like :D

yep it was specially for you skinny....lol

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

3km fast walk to work

mid morn
4slices wholemeal bread with 200gm ham