Friday
training
quad/calf
squats 4 sets 10.10,6,6 went heavy on last two sets
leg press 3 sets 8-10
leg curl 4 sets 8-10
seated calf raise 4 sets 8-10
standing calf raise 4 sets 8-10
lunges 3 sets 10

Monday
push day
flat barbell press 3 sets 8-10
incline hammer machine 3 sets 8-10
flat fly 3 sets 8-10
barbell press 3 sets 8-10
side raises dumbbell 3 sets 8-10
rear delt raise 3 sets 8-10
dips 3 sets failure
rope pushdown 3 sets 8-10
kick back cable 3 sets 8-10

diet has been pretty much the same but had few nandoes and subways while on days out with kids but mostly keeping it clean and normal