thrs
diet, training and supps
shoulders/triceps
barbell press 4 sets 12,10,5,5
side raises 3 sets 10-12
shrugs 3 sets 10-12
dips 3 sets to failure
rope pushdown 3 sets 8-12
cable kickbacks 2 sets 10reps


diet
meal 1 --3 Weetabix with whole milk honey and misses smoothie which is quite high cals has
meal 2 --4 whole eggs scrambled /porridge with honey with porridge
after workout with shake and banana and 5g creatine got tubs of it so may as well use it up
meal 3 --burger and potatoes
meal 4 --- tuna pasta
meal 5--steak and garlic potatoes
meal 6 - omelette bacon mushrooms chees / porridge
due size mars bar lol
oat bar
peanut butter and toast glass milk was midnight snack

also I’m off work for two weeks
so will be doing a 4 day split or maybe push pull legs as my gym is at work so have to pay £5 a time to go gym where I live and I’m tight as shit I have home stuff but it’s never the same
and ill prob update little less as unlike normal people I don’t own a computer everything I do is via work comp or phone but will be taking work laptop home
so hopefully keep updated as much as poss will do weekly pics and measurements Sunday/Monday