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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 |
http://images.tapatalk-cdn.com/15/08...5513cd5987.jpg
Feeling better looking better Sent from my iPhone using Tapatalk |
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. |
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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 |
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Friday catch up from last week
diet, training and supps legs squats 3 sets 20 reps normally go heavy on Friday but stuck with high reps standing ham curl 3 sets 8-10 reps seated calf raise 3 sets 10-12 leg press 4 sets 8-10reps stiff leg dead’s 3 sets 8-10 leg curl plus seated ham curl plus standing calf raise done all 3 like superset as there all together and time started running out 3 sets 8 reps each machine to be honest this was killer 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 --chicken and rice meal 4 --- smoothie meal 5---- steak boiled spuds and veg meal 6 --- soft boiled egg and toast shreddies peanut butter on toast supps -- I’m still only on protein shakes after workouts weekend was clean also don stick so strict on weekend as family time so miss meal here and there |
Hears Sundays measurements
BF-11.7 Biceps--15.5 increase hear very pleased there Chest -- 42.5 increase again but back always does when on juice Waist --32 small reduction hear can't complain Quads 23 Calf 15.5 Forearm 12 Weight 78kg non mover Last week wasn't greatest week with illness start of week witch effected appetite all week so just didn't eat enough hence bf and waist reduction this week will be trying to ram as much food in as possible Hears few pics taken Sunday evening at home legs looking so much better and as they was the main focus of cycle Im happy http://images.tapatalk-cdn.com/15/08...35f9da6e65.jpghttp://images.tapatalk-cdn.com/15/08...cf977d47c1.jpg Back ain't looking to bad either so can't complain Sent from my iPhone using Tapatalk |
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