Friday catch up from last week
diet, training and supps
legs
squats 3 sets 20 reps normally go heavy on Friday but stuck with high reps
standing ham curl 3 sets 8-10 reps
seated calf raise 3 sets 10-12
leg press 4 sets 8-10reps
stiff leg dead’s 3 sets 8-10
leg curl plus seated ham curl plus standing calf raise done all 3 like superset as there all together and time started running out
3 sets 8 reps each machine to be honest this was killer

diet
meal 1 --3 Weetabix with whole milk honey and shake
meal 2 --4 whole eggs scrambled /porridge with honey with porridge glass OJ juice
protein shake and banana
meal 3 --chicken and rice
meal 4 --- smoothie
meal 5---- steak boiled spuds and veg
meal 6 --- soft boiled egg and toast
shreddies
peanut butter on toast

supps --
I’m still only on protein shakes after workouts


weekend was clean also don stick so strict on weekend as family time so miss meal here and there