tea
pasta with tomato and olive sauce

back
overhead pulldown cable row
8reps @50kg, 8 reps @80kg , 8reps @92 1/2kg (personal best)

Seated high row
8reps @40kg each side, 8reps @80kg each side, 8reps @60kg eachside
superset on overhead pulldown cable row 8reps@60kg
then seated high row 8reps@50kg eachside
then repeated another twice

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

reverse pec dec:
8reps @40kg, 8reps @75kg (personal best)

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


Biceps
seated dumbell preacher curls
8reps @17.5kg, 8reps @20kg, 8reps @25kg
superset barbell curl 8reps@20kg
rested then repeated

seated dumbell curls
8reps@20kg
superset barbell curl 8reps@20kg
rested then repeated

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

standing cable bicep curl
2sets of 8reps@45kg

my arms and lats we're soooo sooo pumped after the supersets, i tried to do some pull-ups when i got in and managed only 4..............ha ha
my arms had had it.

protein shake with 500ml of milk

took this when i got in from the gym, couldn't take it outside in usual place as its darker earlier on a night now.



evening snack
4wheatabix with milk

liv52, glucosomine, cod liver oil, taurine and just about to have a protein shake

taking kids to a theme park tomorrow so will update my log when i get back, food will be abit out so i'll have a cheat day, first proper cheat day in a while so will try not to over-do-it................ha ha

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

mid mornin
cheese and ham panini

lunch
cheese sandwich and fries

tea
breadcumbed mushrooms with garlic dip
large chicken breast, with bbq sauce and bacon, salad and chips

evening
protein shake

liv52, glucosomine, cod liver oil, taurine and a protein shake before bed.

today
600mg Equip jab this mornin

breakfast
ran out of my oats, so had 5wheatabix with milk and a protein shake with 500ml milk

mid mornin
200gm ham with 3 slices of seeded bread

lunch
4slices seeded bread with peanut butter

tea
pasta, mushroon sauce, cheese

i've struggled with food the last couple of days, haven't been as hungry as usual, searched online and some others have had this with Deca, but another couple of weeks when the Equipoise sets to work it should pick up again.

gym tonight shoulders and legs

shoulders
shoulder press machine
8reps@20kg eachside
8reps@40kg eachside
8reps@60kg eachside

hang clean and press
8reps@ 20kg
8reps@ 40kg
then supersetted with smith machine overhead shoulder press 8reps@30kg
rested then repeated superset

front raises db
2sets, 8reps@15kg

side raises db
2sets, 8reps@15kg

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

seated calf raise
8reps@45kg
8reps@80kg

sled 45* leg press
8reps@80kg
8reps@160kg
8reps@280kg

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

evening snack
3slices of wholemeal seeded bread, toasted.

liv52, glucosomine, cod liver oil, taurine, and just had a protein shake before bed.

also my gut has got bloated abit last couple of days think thats down to the deca aswell.

bit behind with my meals so far today, as i've just got back in from the supermarket so only just having breakfast.

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

lunch
3slices of wholemeal seeded bread toasted

afternoon snack
protein shake made with 500ml of milk

tea
2 baked potatos, 200gm ham, cheese and 4boiled eggs and afew tomatos
its got that much cheese on you cant really see anything else.......lol