some of goodies i have

weds 7/01
ill cut the food bit out as pretty much same and will inform of any change

gym
delts and traps
dubell press 12,10,8,6
side raise dumbell 12,10,10,10
bent over raise 12,10,10,10
front raise with plate 10,10,10
shrugs 10,10,10,8

that was it as chatting more than training so time run out

thrs 9/07

diet basically same as first days oh the joy of eating the same shoit day in

gym
arms
close grip bench press 12,10,8,8
seated dumbell curl 12,10,8,8
overhead ez bar extension 12,10,10,10 kept low wieght as have slight hinder in elbow/forarm and any higher lose form not from strengh just wobble hoep clears up
ez bar standing curl 10,10,10,10 on last 2 sets couple of cheat reps at end
rope pushdown 10,10,8,8
reverse preacher curl 10,10,10,10 this was mainly for forarms

legs today have bad knee so this will be pussy workout

latest pic not much of change maybe some vascularity due to cleaned up deit

friday
sorry for deley allways busy weekend

anyway leg day wasnt to bad
first calf raises seated 12,12,10,10,6
then leg press 15,15,15,15,15 obv high rep due to low wieght as ban kneee witch really felt like it freed up
standing leg curl hams 12,10,8,8
then leg curls 10,10,8,6

Bad Knees suck

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yeah tell me about it really sucked over last few months seems to be really clearing up so onwards and upwards with leg training

also my misses got a dog so gone from no cardio from knee to now at least 2 hours a day as misses got huskie and they do keep on going

monday
international chest day

flat dumbell press 12,10,8,6
incline barbell press 12,10,8 ,last set was 10 reps and 3 negatives only this is reall killing it ou get to piont where ou cant even lower it
cable flys again ,10,10,10,10 quite light really concertrating on form and squuezing chest hold and release
thats it in and out in 35 mins now days

Looks good bro.

How much cardio you do?

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He's gone and bought a Husky so he does way too much cardio lol

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yep agree there dogs draining me having to drink gainers to keep up cals so dont lose

anways legs went really well again

leg curl 15,15,15,15,
leg press 15,15,12,12,
standing leg curls 12,10,8,8
seated calf raise 12,12,10,10
smith machine squats 12,12 only 2 sets dont want to push mself to much just nice training legs again
and high reps for same reason
today is chest
also fishing sat night to sunday and theres no clear deit when fishing had cold tuna and pasta and mince and pasta but rest is eat when hungry and sarnies and crap really but had really nice fish so was worth it even though was freezing cold