so this morning cardio, 3km on treadmill fast walk at a 9 inline.
then seated crunch.
warm up - 25@fullstack
2nd set -25@fullstack +20kg
3rd set - 20@fullsatck +30kg

then dumbell side bends.
warm up - 12@30kg each side
main set - 12 @40kg each side

home for breakfast
protein shake mixed with 500ml milk, cup of tea, 3cups of porridge oats 5 egg whites and 1 yolk, with 1/2 cup raisins mixed in.

mid morning
200gm lean ham, with 3 slices wholemeal bread, apple to finish.

lunch
tin of tuna, mixed with handfull of seeds and soya beans, sweetcorn and cherry tomato's.

afternoon
4slices wholemeal bread with peanut butter, washed down with 1/2pint milk.
finish with protein shake

will update later, as its nearly teatime and chest and triceps night at the gym.