this week has been tough first week back but feeling better now and already feel getting some shape back

been going quite light with training

tues done back and bi
weds done delts and traps
nothing to really report training wise will give more detail if feel or when start really pushing things

done my next jab last night as planned quads it was and was smooth have had no pip today and was worried as haven't jabbed in quad in ages

also with nutrition wise I have tracked what I have eaten the last few days and will be adjusting if needed

protein is 225-250g
carbs is 450-500g
fats is 150-170g
cals 4250-4500

cals and macros vary
due to dinner and things are just average family meal and can vary