forgot my 3km walk home yesterday!! ha ha
i didnt sleep the night at work

deca jab

gym and 3km incline fast walk

then abs
seated crunch.
25@fullstack
25@fullstack +20kg
20@fullsatck +30kg

dumbell side bends.
12@30kg each side
12 @40kg each side



breakfast
3 cups of oats, 5 eggs and 1 yolk with a handful of sultanas washed down with a cup of tea, then protein shake

struggling with my biceps seem to have hit a wall with them, working them hard like everything else but they dont seem to want to grow at the moment

http://i216.photobucket.com/albums/c...7092011445.jpg

http://i216.photobucket.com/albums/c...7092011444.jpg

back
close grip lat pulldown
8reps@50kg, 8reps@75kg

seated high row
8reps@40kg eachside, 8reps@80kg eachside, 8reps@60kg eachside
superset on overhead pulldown cable row 8reps@70kg
then seated high row 8reps@60kg eachside
then repeated another twice at 60kg

overhead pulldown cable row
8reps @50kg, 8 reps @80kg , 8reps @95kg
8reps@95kg

reverse pec dec:
8reps@40kg, 8reps@75kg

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


Biceps
seated dumbell preacher curls
[email protected], 8reps@20kg, 8reps@25kg
superset barbell curl 8reps@20kg
rested then repeated twice

seated dumbell curls
8reps@20kg
superset barbell curl 8reps@20kg
rested then repeated

dumbell curls
3sets of [email protected]
dropped to 12kg inbetween each set without rest

seated preacher curl machine
8reps@35kg, 8reps@50kg

protein shake when got home

mid mornin
pro50 protein bar


lunch
4slices of wholemeal seeded bread with peanut butter


afternoon snack
protein shake


tea
jacket potato with 3boiled eggs and 200gm ham


evening snack
4slices of seeded wholemeal bread toasted


protein shake and liv52, glucosomine, omega3 fish oil and taurine

breakfast
3 cups of oats, 5 eggs and 1 yolk with a handful of sultanas washed down with a cup of tea, protein shake



3km walk to work

mid mornin
pro50 protein bar


lunch
4slices of seeded wholemeal bread with peanut butter



mid afternoon snack
200gm ham with 3 slices of wholemeal seeded bread

some motivation
http://www.youtube.com/watch?v=yjs_K...ayer_embedded#!