That's good news I hadn't forgotten.

think forgot to put tues workout in

tues
diet, training
legs quad focused
squats 4 sets 12,12,6,6
leg curl 4 sets 12,12,6,6
seated calf raise 3 sets failure heavy though
ham curl 4 sets 12,12,6,6
lunges 4 sets 12,12,8,8
standing calf raise 3 sets failure
diet
meal 1 --3 Weetabix with whole milk honey and shake
meal 2 --4 whole eggs scrambled /porridge with honey with porridge
after workout had shake and banana
meal 3 --tuna pasta
meal 4 --- high cal smoothie
meal 5--seasoned chicken rice and corn on cob
meal 6 - omelette and bowl shreddies
and peanut butter and toast
had nice hot chocolate with marshmallows and whipped cream on top misses bad influence

Monday
diet, training
chest
flat barbell press 4 sets 12,10,6,6
cable fly’s 4 sets 8-10
smith machine incline 4 sets 12,12,6,6
dumbbell pullover 3 sets 6-8
machine fly 3 sets 6-10


diet
meal 1 --3 Weetabix with whole milk honey and shake
meal 2 --4 whole eggs scrambled /porridge with honey with porridge
after workout had shake and banana
meal 3 --pork chops mash and veg mint gravy
meal 4 --- high cal smoothie
meal 5--chicken wraps and rice
meal 6 - checking wraps over done loads so thought eat it do get tired of eggs now and then
bowl of shredded wheat well they keep ya shredded lol
peanut butter ice cream lol got to treat yourself now and then

Back day few pics me about to deadlift

And width looking ok fat sure putting on hear though


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Sir, thank you very much for keeping this log, it got almost 1000 views.

Keep up the good work.

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Still quite leanish have put some fat on


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weds
diet, training
back/biceps
wide grip pull ups 4 sets to failure
deadlifts 4 sets 10,10,6,3 only got 3 reps from 180kg but still pleased
machine row rows 4 sets 12,12,6,6
inverted rows 4 sets to failure
ez bar on preacher pad 12,6,6
hammer curls 12,6,6


diet
meal 1 --3 Weetabix with whole milk honey and shake
meal 2 --4 whole eggs scrambled /porridge with honey with porridge
after workout had shake and banana
meal 3 --sausage chips and beans
meal 4 --- high cal smoothie
meal 5--shepherd’s pie
meal 6 - soft boiled egg and toast
bowl shreddies
snack bars granola things

thrs
delts/tri
dumbell press 3 sets 8-10
front side and rear raises all 3 sets of 10-12
dips 3 sets failure
rope pull downs 3 sets 10-12
cable kickbacks 3 sets 10-12

Friday last week
diet, training
legs
squats 3 sets 20 reps deep and slow more ham focused
standing ham curl 4 sets 8-10 reps
seated calf raise 3 sets 10-12
seated ham curl 4 sets 8-10
decline bench ham curl 4 sets 8-10
good girl bad girl machine 3 sets 8-10


missed these from last week

Monday
diet, training
chest
flat barbell press 4 sets 12,10,6,6
smith machine incline 4 sets 12,12,6,6
dumbbell pullover 3 sets 6-8
dumbell fly 3 sets 6-10


diet
meal 1 --3 Weetabix with whole milk honey and shake
meal 2 --4 whole eggs scrambled /porridge with honey with porridge
after workout had shake and banana
meal 3 --chicken mash and veg gravy
meal 4 --- high cal smoothie
meal 5--spag boll
meal 6 - scamblled eggs and porridge

also im 84kg at moment
tren was all finished last week so couple more weeks on test then cycle has come to end
so feel i have gained good wieght and stayed very lean in the process

Chest day
These ones from today legs





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