Glad to hear you're firing on all cylinder again. I don't think there's anything to be gained by training when Ill.

yeah i agree when your bodys trying to recover from illness no piont giving it something else to cover
and since only missed hams can be done on quad day so have full leg day then nothing lost

Tuesday
diet, training and supps
back/biceps
didn’t train normal place trained with misses at local spit and sawdust gym
pull over machine 4 sets 8-10
pull ups 3 sets to failure
dumbbell one are row 4 sets 8-10
deadlifts 4 sets 8,6,4 felt well-spaced out maybe since was little unwell should have left these out
one are preacher curls 3 sets 8-10
machine curl 3 sets 6-10

diet
meal 1 --3 Weetabix with whole milk honey and shake
meal 2 --4 whole eggs scrambled /porridge with honey with porridge
meal 3 --lamb chops spuds and veg
meal 4 --- Icelandic yogurt and granola
meal 5---- spag bol
meal 6 ---steak and egg French stick
snack --popcorn toffee as well lol got hungry in eve

supps --
I’m still only on protein shakes after workouts

Monday
diet, training and supps and gear update
ham/calf
squats 3 sets 20 reps
standing ham curl 4 sets 8-10reps
laying dumbbell curl on decline bench 4 sets 8-10 reps
seated calf raise 3 sets 20 reps just trying some high reps here
good girl bad girl machines 4 sets 8-10 reps on each machine
seated ham curl 4 sets 6-8reps


diet
meal 1 --3 Weetabix with whole milk honey and shake
meal 2 --4 whole eggs scrambled /porridge with honey with porridge
after workout with shake and banana
meal 3 --Sunday roast chicken dinner
meal 4 --- BLT sandwich
meal 5--spag bol
meal 6 - steak and cheese omelette French stick
and peanut butter and toast

Feeling better looking better


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weds
diet, training and supps
chest
flat dumbbell press 3 sets 8-10
incline barbell press 3 sets 8-10
decline barbell press 3 sets 8-10
decline fly 3 sets 8-10
incline fly 3 sets 8-10
was ok workout not over heavy

diet
meal 1 --3 Weetabix with whole milk honey and shake
meal 2 --4 whole eggs scrambled /porridge with honey with porridge
protein shake and banana
meal 3 --spag bol
meal 4 --- smoothie
meal 5---- tuna pasta
meal 6 --- grilled chicken and salad and pita bread (dam who am I kidding its chicken kebab from local kebab)
2 bowls of shreddies in evening too
misses worked evening so hence quick food from dinner she did prepare everything up to tuna pasta all I really had to do was one meal but walked passed kebab as walked dog

supps --
I’m still only on protein shakes after workouts

I'm definitely going to get myself some Weetabix!

Good to see you're back on track.

cheers mate
and not sure should recomend them but love them could eat loads so always good to get more food in

thrs
diet, training and supps
shoulders/triceps
barbell press 3 sets 8-10 reps
Arnold press 3 sets 8-10 reps
side raises 4 sets 8-10reps
rear delt machine 4 sets 8-12 reps pushed few extra on first one that’s why went 12
shrugs dumbbell 4 sets 6-8 reps
dumbbell overhead 3 sets 8-10
rope pushdown 3 sets 8-10reps
also obv before every workout there’s stretch and warm up routine thought I’d add that

diet
meal 1 --3 Weetabix with whole milk honey and shake
meal 2 --4 whole eggs scrambled /porridge with honey with porridge glass OJ juice
protein shake and banana
meal 3 --tuna past
meal 4 --- smoothie
meal 5---- chicken and rice
meal 6 --- 3 eggs scrambled and bowl porridge
hit the popcorn again that’s the bag gone now lol

supps --
I’m still only on protein shakes after workouts

Why not? They're not the worst food ever made and with full fat milk must be a good way to get extra calories. Obviously only when bulking