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

lunch
tin tuna, tomato's

mid afternoon snack
3slices of wholemeal seeded bread with peanut butter

gym tonight shoulders and legs

shoulders
i gave hang, clean and press a miss this week as my hip is still giving me slight pain and doing that seems to be making it worse, so hopefully not doing it this week means it'll be ok by next week.
shoulder press machine
8reps@40kg eachside
8reps@50kg eachside
6reps@60kg eachside (personal best)

front raises db
2sets, 8reps@15kg

side raises db
2sets, 8reps@15kg

seated dumbell shoulder press
8reps@20kg
8reps@25kg

legs
sled 45* leg press
8reps@80kg
8reps@120kg
8reps@280kg

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

seated calf raise
8reps@45kg
8reps@80kg
8reps@90kg

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

not a bad night at the gym, still feeling very tired hopefully can shake it off over the weekend.

tea
left overs from yesterday lentals, split peas, kidney beans, tin tomatos, barley, rice, oats, butter beans, onions, peppers, quorn.

shake when i got back fromt the gym

evening snack
5wheatabix with milk

had my liv52, glucosomine, cod liver oil, taurine and just about to have my protein shake before bed

doh forgot to put that i did my ab's aswell
seated crunch.
25@fullstack
25@fullstack +35kg
20@fullstack +25kg

also forgot i did shrugs aswell
lever shrugs:
8reps@40kg each side, 8reps@80kg each side, dropped back to 60kg did 8reps

my usual for breakfast
breakfast
protein shake made with 500ml of milk.
3 cups of oats, 5 eggs and 1 yolk with a handful of raisins sloshed down with a cup of tea

mid morning
3slices of wholemeal seeded bread with peanut butter

lunch
200gm ham

missed afternoon snack as we were out

tea
meat feast pizza, washed down with a pint of milk

evenin snack
protein shake

liv52, glucosomine, cod liver oil, taurine, had my protein shake and i'm off to bed

aint got deca dick yet and its coming up 5weeks so thinking it'll be here soon......dum dum dum......ha ha
the mrs will be happy, seen as she doesnt even know i'm taking anything..oops

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

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

lunch
4slices of wholemeal seeded bread with peanut butter

tea
wholemeal pasta with tomato sauce

evening snack
protein shake with 500ml of milk

liv52, glucosomine, cod liver oil, taurine

backs leaning up nice




you can see the shoulders are widening up nicely