weds
diet, training
back/biceps
wide grip pull ups 4 sets to failure
deadlifts 4 sets 10,10,6,3 only got 3 reps from 180kg but still pleased
barbell rows 4 sets 12,12,6,6
close grip pull ups 3 sets to failure
ez bar on preacher pad 12,6,6
hammer curls 12,6,6


diet
meal 1 --3 Weetabix with whole milk honey and shake
meal 2 --4 whole eggs scrambled /porridge with honey with porridge
after workout had shake and banana
meal 3 --chicken and rice
meal 4 --- high cal smoothie
meal 5--salmon and sweet potatoes
meal 6 - omelette and bowl porridge
and peanut butter and toast