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breakfast
3 cups of oats, 5 eggs and 1 yolk with a handful of sultanas washed down with a cup of tea. protein shake made with 500ml of milk lunch 4slices of wholemeal seeded bread with peanut butter mid afternoon snack protein shake |
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overhead pulldown cable row 8reps @50kg, 8 reps @80kg , 8reps @95kg 8reps@95kg Seated high row 8reps@40kg eachside, 8reps@80kg eachside, 8reps@60kg eachside superset on overhead pulldown cable row 8reps@70kg (personal best) then seated high row 8reps@60kg eachside then repeated another twice at 60kg (10kg more than last week) close grip lat pulldown- 8reps@50kg, 8reps@70kg 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 seated preacher curl machine 8reps@35kg, 8reps@50kg (personal best) protein shake when got in |
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breakfast
protein shake made with 500ml of milk 3 cups of oats, 5 eggs and 1 yolk with a handful of sultanas washed down with a cup of tea. 3km walk to work mid mornin snack 3 slices of wholemeal seeded bread with 200gm ham |
Tags |
deca, diet, equipiose, muscles forum, test-e |
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