[sniper300c]

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

[sniper300c]

left tricep, abs poking through

[sniper300c]

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

[sniper300c]

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

[sniper300c]

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

[sniper300c]

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

[sniper300c]

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.

[sniper300c]

evening snack
5weatabix with milk

liv52, glucosomine, omega3 fish oil and taurine.

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

[sniper300c]

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

[sniper300c]

can see my abs slowly coming through