tea
wholemeal pasta, quorn pieces, onions, peppers, tomatos.

chest
decline barbell press
8reps@ 45kg, 8reps@ 65kg, 8reps@ 75kg

cable crossover
8reps@ 30kg, 8reps@ 35kg, 6reps@ 40kg (personal best)

incline dumbell bence press
8reps@ 25kg, 8reps@ 30kg

Pec dec
8reps@ 56 kg, 8reps@ 88kg


Triceps
seated machine tricep press
8reps@ 45kg, 8reps@ 70kg, 8reps@ 77kg (personal best)

V bar cable pulldown
8reps@ 60kg, 8reps@ 80kg

rope cable pulldown
8reps@ 20kg, 8reps@ 40kg

very good night at the gym, was careful though because of my back i probably could have pushed myself to go up on weights on most things but didnt wanna risk it.
protein shake when i returned from the gym, then had 5 wheatabix drowned in milk.

will be having protein shake, liv52, glucosomine, cod liver oil, taurine very very soon as its bedtime