Monday
diet, training and supps

training was good today added new lift in as biggest dude in gym says good for hams so there in lol
standing ham curl 4 sets 12,10,8,8
seated ham curl 4 sets 12,10,8,8
good girl bad girl 3 sets on each 12,10,10 really liking these and dam hard
seated calf raise 3 sets 12 long stretch slow and tight
new lift time this is simple on decline bench lay flat down try grip dumbbell in feet and ham curl it really liked this was good just holding the dumbbell does good let alone curl it well done 3 sets of these 12,12,10 only went light as first try at it
stiff leg deadlifts from platform 3 x10
squats and these was really light 2 sets of 20 just as finisher
also on ham day I’m wearing belt all time feel makes me more solid and helps lower back pumps

diet
meal 1 --3 Weetabix with whole milk honey and shake and peach
meal 2 --4 whole eggs scrambled /porridge with honey with porridge I have old scoop from shakes and gets two scoops
workout with shake and banana
meal 3 -- chili con carnie and brown rice
meal 4 --- smoothies this has all sorts in from ground oats to peanut butter Greek yogurt banana and protein shake of course my misses makes them I isn’t going to lie they not the best tasting and have to chew it down not drink it but fills macros so fuck it
meal 4 --haven’t done this far will update when know what eating

supps --
I’m still only on protein shakes after workouts
I have tubs of creatine and bcaas but haven’t even thought of using them


that’s about updated for today