test e 500mg jab this mornin
forgot to say i got weighed this morning 196lb (3lb gain) but i can loose that in one sitting........ha ha
3km on treadmill fast walk at a 9 incline.

seated crunch.
warm up - 25@fullstack
2nd set -25@fullstack +35kg
3rd set - 20@fullstack +25kg
last set - 20@fullstack

dumbell side bends.
warm up - 12@35kg each side
main set - 12@45kg each side

breakfast
3 cups of oats, 5 eggs and 1 yolk with half cup of raisins mixed in with a cup of tea.
protein shake with 500ml

mid mornin snack
cheese and 200gm ham toastys

lunch
6wheatabix with 1/2pint of milk