evening snack
6wheatabix with milk


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


equip jab in the mornin and gym for a run
then shoulders and legs tomorrow night

600mg equipoise jab this mornin

3km incline fast walk on treadmill
then abs
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 washed down with a cup of tea, then a protein shake

lunch
4slices of wholemeal seeded bread with peanut butter



mid afternoon
pro50 protein bar



tea
wholemeal pasta with tomato and basil sauce, cheese and lean scottish meatballs


gym shortly shoulders and legs

shoulders
shoulder press machine
8reps@40kg eachside
8reps@65kg eachside
8reps@65kg eachside
8reps@40kg eachside
supersetted on the standing calf machine, that can be used a an overhead press. 8reps@45kg
repeated with the shoulder press machine twice.
this really blasted my shoulders and i struggled after this as they were pumped so much.

front raises db
2sets,8reps@15kg

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
8reps@160kg

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

lever lying leg curl
8reps@30kg
8reps@70kg

shake after gym


evening snack
6 wheatabix with milk


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

got weighed tonight still 210lbs

3km incline fast walk on treadmill

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

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

left is last week, right is this morning.
abit different lighting as left was at night and other is during the day, but you can see shoulders are looking fuller and traps are looking good.
also you can see im getting a little more vascular

after lastnight on the shoulder press machine i thought i could manage more on each side, so this morning after the treadmill i thought i'd have a go at it.
so managed 8reps@40kg, 5reps@70kg, 5reps@60kg.
so very very pleased that i managed to go up to 70kg each side!!!!



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

mid mornin
pro50 protein bar



lunch
4slices of white bread with peanut butter
ran out of wholemeal bread and they didnt have any at local shop so will be stocking up later...lol

mid afternoon
4slices of white bread with 200gm ham



tea
2 large helpings of the mother-in-laws quorn lasagne, with salad