afternoon snack
protein shake

tea
left overs from yeseterday without the steak (kidney beans, tin tomatos, barley, rice, oats, butter beans, onions, peppers, quorn, lentils, split peas)

decided to get weighed tonight as at start i got weighed at night and i weighed 200lbs

chest
cable crossover:
1st set @ 25kg 10reps, 2nd set @ 30kg 10reps, main set 35kg 8reps

incline dumbell bence press:
1st set @ 25kg 10reps, main set @ 30 kg 10reps

decline barbell press
1st set @ 45kg 10reps, 2nd set @ 65kg 10reps, main set @ 75kg 8reps

Pec dec:
warm up set @ 56 kg 10reps, main set @ 88kg 8reps


Triceps
seated machine tricep press
1st set @ 45kg 12 reps, main set @ 70kg 10 reps till failure

V bar cable pulldown
1st set @ 60kg 12 reps, main set @ 80kg 10 reps till failure

rope cable pulldown
1st set @ 20kg 12reps, main set @ 40kg 8reps till failure

had a protein shake then for evening snack gonna cook 2 peppered steaks and stick them on 2 slices of wholemeal toast (just finished it, was so so nice.)
as i dont normally have a cheat day i treated myself to a small bowl of raspberry pavalova icecream.
think the test is starting to get to work, feeling very pumped tonight after gym and my chest and arms look bigger than normal

will be having protein shake before bed and liv52, glucosomine, omega3 fish oil