[sniper300c]

evening snack
6wheatabix with milk


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

[sniper300c]

3km fast walk on incline on treadmill


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

[sniper300c]

lunch
4slices of wholemeal seeded bread with peanut butter


mid afternoon
pro50 protein bar


tea
2jacket potatos, coleslaw, lean scottish beef meatballs, brocolli, cauliflower, 2bolied eggs, cheese.

[sniper300c]

evening snack
4 wheatbix with milk


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

[sniper300c]

4.5km incline fast walk on treadmill


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

[sniper300c]

mid mornin
pro50 protein bar


lunch
4slices of wholemeal seeded bread with peanut butter

[sniper300c]

chest
decline barbell press
8reps@ 45kg, 8reps@ 65kg, 8reps@80kg, 8reps@40kg

incline dumbell bence press
8reps@30kg, 8reps@35kg

2sets of 8reps bodyweight dips

Pec dec
8reps@ 56 kg, 8reps@ 88kg

chest press machine
8reps@20kg, 8reps@40kg, 8reps@20kg very slow till failure

Triceps
seated machine tricep press
8reps@ 45kg, 8reps@ 70kg, 8reps@ 81kg,

V bar cable pulldown
8reps@ 60kg, 8reps@ 80kg

rope cable pulldown
8reps@ 20kg, 8reps@ 45kg


struggled tonight very tired, but speaking to my mate he felt like it aswell.
protein shake when returned home

[sniper300c]

evenin snack
4wheatabix with milk


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

[sniper300c]

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


3km walk to work


mid mornin
pro50 protein bar

[sniper300c]

lunch
4slices of wholemeal seeded bread with 200gm of chicken



mid afternoon snack
3slices of wholemeal seeded bread with peanut butter