oh i'd forgot about 2 sets@8reps press-ups with my lad on my back lastnight, i'll get him weighed at the gym so i can mark down the weight

my back is feeling alot better this morning, i could get out of bed straight away without having to do leg swinging maneuver's, so pleased its nearly back to normal.

breakfast
3 cups of oats, 5 eggs and 1 yolk with a handful of raisins washed down with a cup of tea.
then a protein shake with 500ml of milk just before i set off to the office.

3km walk to the office, took it steady as i didnt want to strain my back as its been sending pain down into my leg over the weekend, but felt ok no pain at all.

midmorning snack
4slices wholemeal bread, 200gm ham

lunch
tin tuna, tomato's, sweetcorn