right tricep, you can see my ab's coming through nicely and my obliques are coming through both sides aswell

left tricep, abs poking through

i'll stick up some shoulders and legs photos tomorrow night as its legs and shoulders night at the gym

3km walk home

tea
red thai chicken curry with rice and veg


evening snack
4weatabix with milk

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

3.5km fast walk on treadmill


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

forgot Equipoise jab this morning aswell

mid morning
400gm of chicken


lunch
4slices of wholemeal seeded bread with peanut butter


mid afternoon
pro50 protein bar

shoulders
shoulder press machine
8reps@40kg eachside
5reps@70kg eachside
5reps@70kg eachside
8reps@40kg eachside

front raises db
8reps@15kg
supersetted with smith machine overhead press
8reps@30kg
then 40kg on smith and repeated another twice

side raises db
2sets, 8reps@15kg

hang/clean and press
8reps@25kg, 8reps@30kg

lever shrugs
8reps@60kg eachside, 2sets of 8reps@80kg eachside, 8reps@40kg eachside

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

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

sled 45* leg press
8reps@80kg
8reps@160kg
8reps@280kg
6reps@320kg
8reps@160kg

lever leg extension
8reps@30kg
8reps@60kg

lever lying leg curl
8reps@30kg
8reps@70kg

felt shitty all day but once i got back in the gym felt alot better, pleased i managed 2sets of 70kg each side on the shoulder press machine.

evening snack
5weatabix with milk

liv52, glucosomine, omega3 fish oil and taurine.

just having a protein shake with 500ml of milk then bed

3km fast walk on the treadmill


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

can see my abs slowly coming through