400mg Deca jab this morn
cardio this morning 3km fast walk on 9incline

seated crunch.
warm up - 25@fullstack
2nd set -25@fullstack +35kg
3rd set - 20@fullstack +25kg
last set - 20@fullstack

dumbell side bends.
warm up - 12@35kg each side
main set - 12@45kg each side

breakfast

protein shake soon as i got in then 3 cups of oats, 5 eggs and 1 yolk with half cup of raisins mixed in, throw in abit of choc protein powder now and again for an extra protein blast. cup of tea to wash it down.

mid morning snack
4slices wholemeal seeded bread with 200gm ham

lunch
tin tuna, tomato's, handful roasted seeds/soya beans, sweetcorn

mid afternoon snack
4slices wholemeal seeded bread with peanut butter

tea
wholemeal pasta, 3chicken breasts, tomato and garlic sauce

Back
overhead pulldown cable row
8reps @25kg, 8reps @50kg, 8 reps @80kg , 6reps @85kg (personal best)

Seated high row
8reps @40kg each side, 8reps @75kg each side

close grip lat pulldown-
8reps @50kg, 8reps @70kg

reverse pec dec:
8reps @40kg, 8reps @70kg

T-bar row
8reps @40kg, 8reps @60kg

lever shrugs
8reps @40kg each side, 8reps @80kg each side

dumbell shrugs
8reps @30kg, 8reps @40kg


Biceps
seated dumbell preacher curls
8reps @15kg, 8reps @17.5kg, 8reps @22.5kg

seated preacher curl machine
8reps @35kg, 8reps @45kg

barbell curl
8reps @20kg
8reps @30kg


really good workout tonight
protein shake before bed and liv52, glucosomine, omega3 fish oil

Finally i have been wondering what this miracle breakfast conction looks like

__________________
Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment. --buddah

yep it was specially for you skinny....lol

breakfast
protein shake with 500ml of milk. cup of tea.
3 cups of oats, 5 eggs and 1 yolk with a handful of raisins

3km fast walk to work

mid morn
4slices wholemeal bread with 200gm ham

lunch
tin of tuna, protein shake

afternoon snack
4slices wholemeal bread with peanut butter

3km fast walk home from work

tea
had a treat of a sweet chilli chicken pizza, washed down with pint of milk

evenin snack
6wheatabix drowned in milk

protein shake, liv52, glucosomine, cod liver oil, taurine

Keep us updated bro! Good luck! Some new pics?

__________________
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Equip jab 600mg

didnt do cardio this morning i've pulled something in my lower back, twisting to get my little lad out of the car, taking painkillers and gonna try and push through it.

breakfast
protein shake with 500ml of milk. cup of tea.
3 cups of oats, 5 eggs and 1 yolk with a handful of raisins

mid mornin snack
200gm of ham, 3slices of wholemeal bread

lunch
3slices wholemeal seeded bread toasted with peanut butter

afternoon snack
protein shake

tea
hmmmmm just finished liver and onions and bacon with mash spud and cabbage with gravy

gym shortly been spraying ralgex on my back all day and its not to bad, shoulders and legs tonight

shoulders and legs tonight

shoulders
hang clean and press
8reps@ 20kg
8reps@ 40kg

shoulder press machine
8reps@20kg eachside
8reps@40kg eachside
8reps@50kg eachside
after the hang and clean my lower back was hurting so didnt go any higher than 50kg tonight asi could feel it hurting

front raises db
2sets, 8reps@15kg

side raises db
2sets, 8reps@15kg

legs
standing calf raise
8reps@90kg
8reps@170kg total

seated calf raise
8reps@45kg
8reps@80kg(personal best)

sled 45* leg press
8reps@80kg
8reps@160kg
8reps@240kg only did 6 lastweek, managed 8 and felt like i could have squeezed a couple more out

lever leg extension
1 warm up set 12reps@30kg
main set 10reps@60kg

lever lying leg curl
1 warm up set 12reps@30kg
main set 8reps@65kg

then home for a protein shake
6wheatabix with milk

back is hurting a little, not gonna do any cardio this weekend and have a couple of rest days to try get it back to normal for next week.

breakfast
protein shake with 500ml of milk. cup of tea.
3 cups of oats, 5 eggs and 1 yolk with a handful of raisins

mid mornin snack
3slices of wholemeal bread with 200gm of ham