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
machine row rows 4 sets 12,12,6,6
inverted rows 4 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 --sausage chips and beans
meal 4 --- high cal smoothie
meal 5--shepherd’s pie
meal 6 - soft boiled egg and toast
bowl shreddies
snack bars granola things