Fridays update missed it was busy
diet, training and supps and gear update
quads
squats -4 sets 8-10 went quite heavy hear
leg press 4 sets 8-10
leg curl 4 sets 8-10
lunges 3 sets 8-10
seated calf raise 3 sets 15-20 slow as hell full stretch
standing calf raise 3 sets 10-12


diet
meal 1 --3 Weetabix with whole milk honey and shake
meal 2 --4 whole eggs scrambled /porridge with honey with porridge
after workout with shake and banana
meal 3 --chicken and rice
meal 4 --- smoothies
meal 5-chicken and rice again was mushroom sauce on it so was ok
meal 6 - 3 soft boiled eggs and soldiers had some shreddies later on
and peanut butter and toast

need to up food a bit will be adding food after little bug has gone