No chance of that mate! Mcd's is shit lol if im guna cheat i will make me own fakeaway at home at least i know what im actually eating then

Not like there 100% arse holes and eye lids beef burgers lol

No mate we are right over your shoulder pal!

Just keep plugging away mate its all about consistency !!

So true so true!

I have sinned in the way of diet tonight! Lads i had rump steak green beans and roast sweet pot,butternut squash! !!
Tasted dam good.....

Might drop my carb intake down from around 150g per day to 100g so basicly no carbs with evening meal. Do u think this would make a big change? Advisable?

Shoulders and a bit of legs lol

Db should press
15kgx15
20x12
22.5x10
22.5x 9
22.5x6

Up right rows
40x12
45x10
45x10
45x9 dropset 40x6

Db arnold press
12.5x 10
12.5x10
12.5x8
10kgx 6

Front plate raise
15kgx12
15kgx12
15x12

Leg press
110kgx15
150x12
170x12
180x11

Diet been consistant and started lowering evening carb intake. Will work it out properly when i get a chance.

Quick question, ddo u guys get doms the day after shoulders? thinking back i cant remember everhaving doms after a shoulder session! wierd lol
Leg press



Arnod db press

I rarely get doms in shoulders and bis mate. chest and legs every time, tris calfs and back some times

Yeah i always get doms from chest and tri's, back if i do deads and sometimes bi's and legs odd init!

Christ! You do more for shoulders than I do in a whole workout! I just do 9 sets for shoulders. If I were a proper trainer I might suggest you have your shoulder and leg volume the wrong way round but I'm a pussy on legs so I shan't

I dont usually do the arnold press but have the last few times

Also keeping legs simple at the moment due to doing more cardio and my legs always feeling knackered.

I know what you're saying, starting doing (a small amount of) cardio 4 times a week from zero is a new experience for my legs!

Had a busy day today and only just got back from gym Was cardio only today

20mins treadmill
20mins crosstrainer

And felt really hard today and had no energy? Not sure if its cause i have stopped evening carbs as of today and will take a few days to adjust or weather it cause i went to gym later than norm? But on a up side burnt around 500cals(according to the machines)

Diet all good again had a bit more fruit today tho all before 4pm tho and no carbs with my evening meal at 6pm.
Will try amd work out new carb protein fats and cals amounts when i get time.

Roll on friday when i get bodyfat and weight done!

Quick update pic! Shit pic tbh i look all soft lol....

Wow that pics bigger than i thought lol

Guesstimate my bodyfat people before friday??? Had it done a rew weeks ago now and it was apparently 14.9%

Gotta say mate that is one of the least useful photo's I have seen Gigantic AND sideways - If you scoll side ways it looks a bit like a donut

flattering sent lol..reborn youve got a nice lat spread as for bf i have no idwa as you say you look a bit soft at the mo and when i hit 14% i could just make out my top abs just keep taking measurements and let the mirror judge yoj.

Haha yeah it is a bit big lol but a donut?

Yeah lats and tri's always pop out first when i stsrt training again and chest and bi's always lack behind....but my obliques are coming threw and upper abs nearly but that is a terible pic will try and get a better one up soon

Nah, not calling you chubby chap, look pretty solid - the picture literally looked like a donut, look !

Oh yeah like a glazed krispy krem lol

Pull day today!

Deads
60kgx10 wu
100kgx6
120x5
120x4
120x3

Wide grip pull
Bwx5
Bwx5
Bwx4 plus a few half reps

Db bent over rows
35kg x10
35x10
35x10
On phone again and cant scroll down but after low cable rows i did

Ez curls 27.5x10
27.5x10
27.5x10

Hammer db curls
12.5x12
15x10 but form not so good so dropped back down to 12.5
12.5x10

10mins on the crosstrainer job done!

Low cable rows
85kgx15
102.5x12
107.5x10
107.5x9 drop set 60kgx10