Monday 12th November 2018

Breakfast today was 200g of oats in water, microwaved for 2 minutes, and a scoop of vanilla protein blend mixed in. 10g L-glutamine, a multivitamin and a vitamin b complex tablet 
Meal 2 was 4 poached eggs in 2 lightly toasted pitta, cut into halves, and an egg placed in each half, with some ketchup to flavour 
Pre gym I had a coffee with soya milk
And my workout was Shoulders and triceps. Changed it up a bit today as I'd been doing a similar routine for 3 weeks, and also because everything I wanted to use, was in use! It all worked out very well though, as I started on dumbbell shoulder press, doing 1 warm up set, then going right into my working sets. I went to my max weight and did 3 sets to failure. This felt great, as it's the heaviest I'd done in ages, and got good reps too! Next I supersetted dumbbell Lateral raise with Arnold Press. Very hard but what a great pump, felt awesome. I did 4 sets and moved onto dumbbell front raises. Again went in pretty heavy with these as everything felt good. Next up upright rows, which I had been starting on, but now my muscles were fatigued it felt a bit harder, but still used my usual weight, and got good reps out too. 4 working sets to failure, between 6 to 10 reps. After that I moved onto heavy shrugs, 4 really heavy sets, really pushing the weight up on these. I feel the traps can take a lot of weight and are used a lot in other exercises to. 
Next up was triceps, and changed it up a little bit as I started on V-Bar Pushdowns, again going crazy heavy on these with strict form, failing between 6 to 10 reps. 
I put in dips today for a big compound triceps exercise, using bodyweight, and 4 sets to failure. I finished off with Ez-Bar Skull Crushers, 4 heavy sets to failure. Its good to work the 3 headed triceps muscle from different angles to hit all 3 heads 
Post workout was 45g whey Isolate in water, 10g L-glutamine, and a banana 
Meal 3 was 2 pre made wraps (see Sunday 11th November) 
Meal 4 was 50g couscous (weighed dry) and 3 boiled eggs with ketchup 
Meal 5 was 75g pasta (weighed dry) 3 quorn Lincolnshire sausages, and 2 boiled eggs in pesto 
Meal 6 pre bed was 250g quark mixed with a bit of water and vanilla protein blend mixed in 
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