3km walk home from work



tea
wholewheat pasta with quorn and onions and peppers in a tomato and garlic pesto

evening sanck
5wheatabix with milk


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

gym in the morning then again tomorrow night for back and biceps

4km fast walk on treadmill



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

lunch
4slices of seeded wholemeal bread with peanut butter


afternoon snack
pro 50 protein bar


tea
wholewheat pasta, lean scottish beef meatballs with tomato and mascapone sauce.

gym shortly back and biceps

Biceps
standing barbell curl
8reps@20kg, 8reps@30kg

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

incline dumbell curls
3sets, [email protected]
all supersetted with 8reps@12kg

seated preacher curl machine
8reps@35kg, 8reps@ 55kg, 8reps@65kg (personal best) arms were blasted again this week but i managed to squeeze another set out and go up


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

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

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

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

seated cable row
8reps@60kg, 8reps@70kg

home for protein shake

evening snack
4 wheatabix with milk


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

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


3km fast wealk to work



mid morn
pro50 protein bar

lunch
tin of tuna washed down with a pint of milk




mid afternoon snack
4slices of wholemeal seeded bread with peanut butter

alittle back video.
CLICK THE PIC BELOW TO VIEW, (compared to the Vid on page11 of my log you can see the size difference and how much leaner my back is)
http://i216.photobucket.com/albums/c...2092011073.jpg