mid mornin snack
3slices wholemeal seeded bread with peanut butter

lunch
tin tuna, tomato's, sweetcorn washed down with a glass of milk

afternoon snack
protein shake with 500ml milk

tea
3chicken breast with spuds and salad

gym tonight, back and biceps

i would but i train on my own, i always max my last couple of reps by doing them real slow to get the max out of them

Back
Seated high row
8reps @40kg each side, 8reps @80kg each side (personal best)
dropped back to 40kg and did 10slow reps

overhead pulldown cable row
8reps @50kg, 8 reps @80kg , 6reps @90kg (personal best)
dropped back to 50kg did 10slow reps

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

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

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


Biceps
seated dumbell preacher curls
8reps @17.5kg, 8reps @20kg, 8reps @25kg (personal best)

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

barbell curl
did a superset of 8reps @30kg
dropped back to 20kg @reps, then 8reps@25kg

goodnight at the gym very very pleased as i went up weights on alot of things

looking good bro , how you feeling overall with training and goals ?

its going well thanks, the only trouble i have is not having a training partner to give me that extra push now and again.
although 'ogy' who is on here has said he will try and get to the gym at the same time as me to give me abit of a push, as we go to the same gym.

i've got alot of bloat from the test which i'm abit pissed about, but i can live with it....lol but cant wait till later in the cycle when the equip gets to work:D

evening snack
5wheatabix drowned in milk

protein shake, liv52, glucosomine, cod liver oil, taurine

breakfast
3 cups of oats, 5 eggs and 1 yolk with a handful of raisins, cup of tea.
then a protein shake with 500ml of milk just before i set off to the office.

3km walk to the office.

midmorning snack
4slices wholemeal bread, 200gm ham

lunch
jacket potato, beef chilli, salad

afternoon snack
protein shake with 500ml of milk

3km walk home

tea
brown rice & white rice, half roast chicken

evening snack
3slices of wholemeal seeded bread with peanut butter

had my liv52, glucosomine, cod liver oil, taurine and just about to have a protein shake then bed.

equip jab in the morn, cant go to the gym in the mornin for cardio i've got a wedding to do, so gotta get the car ready and tidy, then myself.....lol

then shoulders and legs tomorrow night hopefully get somemore personal bests knocked out, cant wait:eek:

600mg equip jab this morn
right i'm all messed up with my meals today as i had a wedding (i run my own wedding car business).

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

mid afternoon
chicken and salad wrap on the run

got home and had a mid mid afternoon snack
protein shake, 4slices of wholemeal seeded bread with peanut butter

gym tonight, shoulders and legs

tea
wholemeal pasta, olives and tomato sauce with 2breast of chicken

shoulders
hang clean and press
8reps@ 20kg
8reps@ 40kg
dropped to 3okg@8reps

shoulder press machine
8reps@40kg eachside
8reps@50kg eachside
8reps@55kg eachside (personal best)


front raises db
2sets, 8reps@15kg

side raises db
2sets, 8reps@15kg

legs
sled 45* leg press
8reps@80kg
8reps@120kg
8reps@280kg (personal best) very pleased!!!!

standing calf raise
8reps@90kg
8reps@170kg total

seated calf raise
8reps@45kg
8reps@80kg
8reps@90kg (personal best) very pleased again!!!

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 a protein shake with 500ml

felt soooooo sooo sick to start with at the gym, think it was with messing my food around today.
photos to follow soon aswell, weight tonight 205lb