tea
piri piri chicken, with rice and sweetcorn, carrots, spinach

evening snack
4wheatabix with milk

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

Equipoise jab this mornin

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

mid mornin
3slices of wholemeal seeded bread with peanut butter

lunch
200gm ham and cheese toastys

afternoon snack
tin tuna with tomatos and sweetcorn



gym tonight shoulders and legs

shoulders
shoulder press machine
8reps@40kg eachside
8reps@60kg eachside
8reps@60kg eachside
8reps@40kg eachside
till failure, couldn't move my arms after this as they were pumped so much

front raises db
8reps@15kg
supersetted with smith machine overhead press
8reps@30kg rested then repeated twice

side raises db
2sets, 8reps@15kg

seated dumbell press
2sets, 8reps@25kg

lever shrugs:
8reps@60kg eachside, 2sets of 8reps@80kg eachside, 8reps@60kg eachside,
8reps@40kg eachside


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

seated calf raise
8reps@45kg
8reps@80kg no rest and dropped to 70kg
repeated twice

sled 45* leg press
8reps@80kg
8reps@160kg
8reps@280kg
had a panic as my foot slipped and i ended up with the sled coming to far down for me to push it back up!! i was sat crumpled with my knees round my ears....ha ha
had to unload it lift and start again.

lever leg extension
10reps@30kg
10reps@60kg

lever lying leg curl
8reps@30kg
8reps@70kg(personal best)

then home and a protein shake

tea
pasta, tomato sauce with 2chicken breasts

evening snack
4wheatbix with milk

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

forgot i got weighed lastnight 210lbs

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

mid mornin
3slices of wholemeal seeded bread with peanut butter

lunch
tin tuna, tomatos, sweetcorn

afternoon snack
protein bar

its bank holiday weekend so the gym is shut on monday, going tomorrow to do chest and triceps

tea
liver, onions, gravy, brocolli, cauliflower.

evening snack
protein shake

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

chest and triceps and tomorrow

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


mid mornin
200gm ham with 3slices of wholemeal seeded bread


gym in afew mins

chest
decline barbell press
8reps@ 45kg, 8reps@ 65kg, 8reps@80kg (personal best)

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 8@35kg eachside
rest and repeated twice, did better than last week as i added 10kg on my supersets.

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

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


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

protein shake wehn i got home