better size in my shoulders and chest again
http://i216.photobucket.com/albums/c...4092011479.jpg

mid morning
400gm chicken


lunch
4slices of wholemeal seeded bread with peanut butter


afternoon snack
pro50 protein bar

yesterday tea
cheese and olive quiche, boiled potatos, coleslaw, 3bolied eggs, 300gm chicken


evening snack
4wheatabix with milk


liv52, glucosomine, omega3 fish oil and taurine.

protein shake with 500ml of milk before bed

3.5km fast walk on treadmill

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



mid morning
300gm chicken washed down with a pint of milk


lunch
4slices of wholemeal seeded bread with peanut butter

yesterday tea
beef steak, onion gravy, carrots, brocolli, cauliflower, boiled potatos


evening snack
4wheatabix milk


liv52, glucosomine, omega3 fish oil and taurine, protein shake with 500ml of milk

3.5km fast incline walk on treadmill


breakfast
ran out of eggs, so 6wheatabix with milk


mid morning
pro50 protein bar


lunch
4slices of wholemeal seeded bread with peanut butter

chest
decline barbell press
8reps@ 45kg, 8reps@ 65kg, 8reps@80kg

incline dumbell bence press
8reps@30kg, 8reps@35kg

2sets of 8reps bodyweight dips

Pec dec
8reps@ 56 kg, 8reps@ 88kg

chest press machine
8reps@20kg, 8reps@40kg

Triceps
seated machine tricep press
8reps@ 45kg, 8reps@ 70kg, 8reps@ 81kg,

V bar cable pulldown
8reps@ 60kg, 8reps@ 80kg

rope cable pulldown
8reps@ 20kg, 8reps@ 50kg (pb)

then home for a shake

yesterday tea
veg cous cous, pasta with tomato and cheese, olive and feta quiche, 3boiled eggs, 200gm chicken


evening snack
4wheatabix with milk


liv52, glucosomine, omega3 fish oil and taurine, protein shake with 500ml of milk

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


3km fast walk to work


mid mornin
4slices of wholemeal bread with peanut butter


lunch
tin tuna with tomatos, washed down with a pint of milk

mid aft
pro50 protein bar


3km fast walk home


tea
wholewheat pasta, 2chicken breast with tomato and garlic sauce


evening snack
4wheatabix with milk



liv52, glucosomine, omega3 fish oil and taurine, protein shake with 500ml of milk