thrs
diet, training
shoulders/triceps
side raises 4 sets 12,12,8,8
upper rows 4 sets 12,12,8,8
machine press 4 sets 12,12,6,6,
bent over raise 4 sets 12,12,8,8
close grip bench press 3 sets 12,6,6
cable rope pull 3 sets 12,8,8
kick back 2 sets 10,8


diet
meal 1 --3 Weetabix with whole milk honey and shake
meal 2 --footlong steak subway busy at work and since new one opened thought why not
after workout had shake and banana
meal 3 --salmon and sweet potatoes
meal 4 --- high cal smoothie
meal 5--spag bol
meal 6 - Icelandic yogurt strawberry
3 Weetabix ,sugar ring things this like kids cereal
peanut butter sandwich
tonight was all off and misses working lates dam new job