tea
wholemeal pasta, olives and tomato sauce with 2breast of chicken

shoulders
hang clean and press
8reps@ 20kg
8reps@ 40kg
dropped to 3okg@8reps

shoulder press machine
8reps@40kg eachside
8reps@50kg eachside
8reps@55kg eachside (personal best)


front raises db
2sets, 8reps@15kg

side raises db
2sets, 8reps@15kg

legs
sled 45* leg press
8reps@80kg
8reps@120kg
8reps@280kg (personal best) very pleased!!!!

standing calf raise
8reps@90kg
8reps@170kg total

seated calf raise
8reps@45kg
8reps@80kg
8reps@90kg (personal best) very pleased again!!!

lever leg extension
1 warm up set 12reps@30kg
main set 10reps@60kg

lever lying leg curl
1 warm up set 12reps@30kg
main set 8reps@65kg

then a protein shake with 500ml

felt soooooo sooo sick to start with at the gym, think it was with messing my food around today.
photos to follow soon aswell, weight tonight 205lb