mid mornin
protein shake with 500ml milk

lunch
4slices of wholemeal seeded bread, 200gm of ham and cheese made into toastys

mid afternoon
3slices wholemeal seeded bread with peanut butter

tea
2 large helpings of quorn lasagne


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

cable crossover
8reps@ 30kg, 8reps@ 35kg, 6reps@ 40kg

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

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

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

protein shake with 500ml of milk when got home

not as good as i hoped i'd do but didnt go down any weights

evenin snack
5 wheatabix drowned in milk

then gonna have liv52, glucosomine, cod liver oil, taurine and protein shake
before bed