MONDAY+barbell squats 220lbs 3x8
bent over dumbell rows52lbs 4x10
pushups (body weight using pushup bars) 4x8 (killers)
barbell shrugs 220lbs 4x10
wide grip pullups using body weighr 187lbs 3x8
bench press 245lbs 4x10
pec dec flys 130lbs 3x6
dumbell lunges 65lbs (each hand)3x8
WEDNESDAY variation of above as with friday
i work small muscle groups on the off days or when i can be arsed(tri bi calfs etc)
sorry forgot to add shoulder press with barbell 65lbs 4x8
DIET breakfast4_6 egg whites &2 yokes with sweetcorn and 1 tin of tuna
110 0clock marmite on toast
lunch_super noodles withh green beans and chicken
snack celery and peanut butter
dinner chicken(again) or fish with veg
late snack (this is where i make a mistake )toast and best butter
bent over dumbell rows52lbs 4x10
pushups (body weight using pushup bars) 4x8 (killers)
barbell shrugs 220lbs 4x10
wide grip pullups using body weighr 187lbs 3x8
bench press 245lbs 4x10
pec dec flys 130lbs 3x6
dumbell lunges 65lbs (each hand)3x8
WEDNESDAY variation of above as with friday
i work small muscle groups on the off days or when i can be arsed(tri bi calfs etc)
sorry forgot to add shoulder press with barbell 65lbs 4x8
DIET breakfast4_6 egg whites &2 yokes with sweetcorn and 1 tin of tuna
110 0clock marmite on toast
lunch_super noodles withh green beans and chicken
snack celery and peanut butter
dinner chicken(again) or fish with veg
late snack (this is where i make a mistake )toast and best butter