EQ jab this morning, decided to go with 800mg instead of 900mg thought 900 might be abit OTT.

3km treadmill, then usual ab's work.
seated crunch.
warm up - 25@fullstack
2nd set -25@fullstack +20kg
3rd set - 20@fullsatck +30kg

dumbell side bends.
warm up - 12@30kg each side
main set - 12 @40kg each side
2 scoop protein shake with 500ml of milk.

breakfast
just finished my 3 cups of oats, 5 eggs and 1 yolk with half cup of raisins mixed in, washed down with a cup of tea.

midmorning snack
200gm chicken and 3 slices of wholemeal bread

gym tonight for shoulders and legs.
i know its not for everyone but in the last couple of weeks i've thrown in a 'hang clean and press' i said earlier in my routine i dont do a deads, but have found this an excellent compound exercise and starting with a light weight am hoping i can get back into doing deads soon.