morning cardio, 3km on treadmill fast walk at a 9 incline.
then seated crunch.
warm up - 25@fullstack
2nd set -25@fullstack +35kg (personal best)
3rd set - 20@fullsatck +25kg

then dumbell side bends.
warm up - 12@35kg each side
main set - 12 @45kg each side (personal best)

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 yawning snack
200gm ham, 2labs wholemeal bread

lunch
4slices wholemeal bread with peanut butter, 150gm chicken on the side, then protein shake

mid afternoon snack
tin tuna, tomato's

tea
wholemeal pasta, 3 chicken breasts, sweetcorn, onion, peppers, tin chopped tomato's, garlic.

evening snack
protein shake, been packing the car for hol's so was easier to have a shake.


protein shake before bed and liv52, glucosomine, omega3 fish oil

i will be away till thusday and am not sure what internet access i will have, so i will update as and when i can get online, i will keep an offline log of my food and any weights/cardio that i do. much to my other halfs delight i will be nipping to the gym in the morning and instead of my usual cardio i will do my chest and tri's instead, then update before i go away.