tea
12oz steak, mash potato, brocolli. peas


went to a party last night so my evening snack was
egg sandwiches, onion bajis spring rolls, sausage rolls


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

gym this morning
legs
standing calf raise
8reps@90kg
8reps@170kg total

seated calf raise
8reps@45kg
8reps@90kg

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 and breakfast
3 cups of oats, 5 eggs and 1 yolk with a handful of sultanas washed down with a cup of tea

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


lunch
tin tuna, tomatos, sweetcorn washed down with 1 pint of milk


mid afternoon
pro 50 protein bar



tea
wholemeal pasta, 3 chicken breasts, chorizo sausage and spicy tomato and garlic sauce


evening snack
3slices of seeded wholemeal bread with peanut butter


protein shake and liv52, glucosomine, omega3 fish oil and taurine

500mg test e jab

then gym, did 3km on the treadmill at fast walk on incline.

then abs aswell
seated crunch.
25@fullstack
25@fullstack +20kg
20@fullsatck +30kg

dumbell side bends.
12@30kg each side
12 @40kg each side



breakfast
3 cups of oats, 5 eggs and 1 yolk with a handful of sultanas washed down with a cup of tea, then a protein shake

chest
decline barbell press
8reps@ 45kg, 8reps@ 65kg, 8reps@80kg

incline dumbell bence press
8reps@30kg, 8reps@35kg (personal best)

cable crossover
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

2sets of 8reps bodyweight dips

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


went up 5kg on incline bench press and felt it wont be long till i can go up again, couple of weeks and i'll be pushing 40kg dumbells on the incline easy.

protein shake when i got home

mid morning
200gm ham with 3 slices wholemeal seeded bread


lunch
tin tuna with sweetcorn and tomatos, 1 pint of milk


afternoon snack
pro50 protein bar


tea
wholemeal pasta, olive and tomato sauce with meatballs


evening snack
4slices of wholemeal seeded bread toasted, reason i eat alot of this bread is its nearly 5gm of protein a slice


protein shake and liv52, glucosomine, omega3 fish oil and taurine

breakfast
3 cups of oats, 5 eggs and 1 yolk with a handful of sultanas washed down with a cup of tea, then a protein shake then out the door



3km walk to work

mid mornin
pro50 protein bar


lunch
4slices of wholemeal seeded bread with peanut butter


mid afternoon
protein shake with 500ml milk

left 3weeks ago, right was this morning.
abit more shape in the chest and shoulders

tea
spicy sweet chilli beef with noodles and peppers, onions


evenin snack
4slices of wholemeal seeded bread toasted


protein shake and liv52, glucosomine, omega3 fish oil and taurine