smithy26

ok finished work at 8 this morning

had for breaky

7 x weetabix with nat honey
1x cup tea

had 4hr kip

4x boiled eggs
1x go ahead bar
1xcoffee
2 x scoops of muscle milk
5g creatine

trained shoulders and delts
Had a good trainning session today delts and trapz were cained at the end, shoulders are my favorite day ive taken note that some people have said my traps over power my upper body so i went a bit lighter today and did some higher reps.

dumbell press 1 x 8 30kg db
1 x 6 35 kg db
1 x 8 30kg db

shrugs 4 x 12 100kg

upright row 4 x 12 50kg

laterial raises 3 x 12 15 kg db

bent over delt raises 3 x 12 12.5 kg

pro recovery shake
5g creatine

lunch

lamb steak and brown pasta

dinner

mince balls with peppers and onion and brown pasta in tomato sauce.


2 x scoops of muscle milk

2 x fish caps , 2 x multi vits , 2 x liv 52,

3 x rice cakes with cottage cheese

off to work at midnight