evenin snack
3slices of wholemeal seeded bread with peanut butter

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

my gut is so so bloated tonight, just had my 3rd sitting in the toilet though!!! ha ha
so hopefully it'll get abit better by tomorrow

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

mid morning snack
200gm ham 2slices wholemeal seeded bread

lunch
2slices of wholemeal seeded bread with peanut butter

afternoon snack
protein shake

tea
garlic potatoes, sundried tomatos, olives, chiabata bread, brocolli, greens, beetroot, salad, rice with lentals, ham, green beans

evening snack
4wheatabix with milk

photo of tea


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

test jab in the morning and chest and triceps tomorrow night.
gonna try get some cardio in in the morning

test e 500mg jab this mornin

managed to drag my arse to the gym this mornin and did some cardio
3km on treadmill fast walk at a 9 incline.

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

dumbell side bends.
warm up - 12@30kg each side
main set - 12 @40kg each side

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

not the best photo, but you can see there is alot more size in my chest and shoulders from just over a week ago.
the bloat on my gut will be gonna very soon aswell ;-)

chest
decline barbell press
8reps@ 45kg, 8reps@ 65kg, 8reps@ 75kg

incline dumbell bence press
8reps@ 25kg, 8reps@ 30kg

Pec dec
8reps@ 56 kg, 8reps@ 88kg

cable crossover
8reps@ 30kg, 8reps@ 40kg, 8reps@ 45kg
did a superset on sitting chest press machine 8@30kg eachside
then rest and back on cable crossover 8reps@45kg then superset on sitting chest press machine 10@25kg eachside
rest and repeated

Triceps
seated machine tricep press
8reps@ 45kg, 8reps@ 70kg, 8reps@ 81kg

V bar cable pulldown
8reps@ 60kg, 8reps@ 80kg

rope cable pulldown
8reps@ 20kg, 8reps@ 45kg

was busy when i got in so couldn't follow my usual routine, but got there eventually.
protein shake with 500ml of milk when i got in

then 2sets@8reps press-ups, tried it with little lad on my back and only managed 3!!! my arms were sooooooo wasted

mid mornin snack
2slices of wholemeal seeded bread and 200gm ham

lunch
3slices of wholemeal seeded bread and peanut butter

mid afternoon
protein shake with 500ml of milk

tea
mash potato and sauages and brocolli and peas

evening snack
4wheatabix with milk

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

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


3km walk into work

mid morning
3slices wholemeal seeded bread with peanut butter

lunch
tin tuna with tomatos and sweetcorn

afternoon snack
protein shake with 500ml of milk

3km walk home