3km walk home from work

tea
wholemeal pasta with olives and tomato sauce, 2 chicken breasts

evening snack
protein shake with 500ml milk

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

equipoise jab this morn


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


mid mornin
200gm ham 3slices of wholemeal seeded bread

shoulders
shoulder press machine
8reps@40kg eachside
8reps@65kg eachside (personal best)
6reps@65kg eachside (personal best)
8reps@40kg eachside

front raises db
8reps@15kg
supersetted with smith machine overhead press
8reps@30kg
then 40kg on smith and repeated another twice

side raises db
2sets, 8reps@15kg

seated dumbell press
8reps@25kg, 6reps@30kg

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@90kg

sled 45* leg press
8reps@80kg
8reps@160kg
8reps@280kg
6reps@320kg (personal best)
8reps@160kg

lever leg extension
8reps@30kg
8reps@60kg

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

excellent night was pleased i went up on shoulder press and leg press but i
dropped a 20kg weight on my ankle at the end of the night, so its black and swollen

home for a protein shake

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



afternoon snack
pro50 protein bar



tea
pasta with sweet chilli sauce and 2 chicken breasts



evening snack
4wheatabix with milk


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

weird no bruising or pain in my ankle!! wont complain though


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



mid mornin snack
pro50 protein bar

lunch
3slices of wholemeal seeded bread and 200gm of ham


mid afternoon snack
protein shake


tea
boiled potatos, quiche, 200gm ham, coleslaw, pasta salad


evening snack
4slices of seeded wholemeal bread toasted


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

3km at the gym this morning



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



mid morning
3slices of wholemeal seeded bread toasted

lunch
tin tuna with sweetcorn, washed down with a pint of milk


mid afternoon snack
200gm ham with 3 slices of wholemeal seeded bread


tea
boiled potatos, 200gm ham, coleslaw, 3boiled eggs, 1 chicken breast


evening snack
protein shake


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

finished Test and Deca now so just taking the Equip once a week

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 raisins (sick of sultanas...lol) washed down with a cup of tea, then a protein shake

start on left, today on right..........more size and shape in my chest and shoulders