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