Sunday 4th November 2018

Breakfast was 200g of oats in water, microwaved for 2 minutes, and vanilla protein blend added in. 10g L-glutamine, 1 multivitamin, 1 b-complex tablet and a coffee 
Meal 2 4 poached eggs in 2 pitta bread, cut in half, and some ketchup to flavour 
Then off to the gym to train chest and core 
I started off on incline bench press, as I wanted to keep my workout similar to my last chest session, and got warmed up on a lighter weight, then went into my 3 working sets to failure. They all felt great, and I'm really happy with how everything is progressing so far. After I removed some weight and did a lighter set. I then went onto the decline bench press, with a lighter set to start off, then 3 big working sets of 8 reps. Next was cable crossover. They only have a narrow cable machine here, so do what I can, and did 4 sets of 15, nice and slow with a squeeze on each rep. I then went onto dips, 4 sets to failure with just my body weight. And then onto the chest Press Machine, and using the narrow handles I did 3 big heavy sets, and a drop set to finish off chest! Brutal. I had a little bit left in me, so did triceps pull down on the cable station. Using a supinated grip to hit the medial head. I did 3 very slow sets. 
And then core. I started off on the fit ball for crunches, getting a big stretch and then a full contraction of the abdominals. I did 4 sets to failure, between 15 to 20 reps. Then onto laying leg raises, and pushing the feet to the ceiling at the top. And finally ab well outs, 4 sets and these felt hard as my upper body was sore already! 
Well 4 workouts in 4 days, and I was so sore. I had 4 awesome sessions, and can see my body changing each week. I've been trying to eat more to recover and grow also. 
Post workout was 45g whey Isolate in water, 10g L-glutamine and an apple 
My next 2 meals were the same, 75g wholegrain rice, 3 quorn southern fried pieces, broccoli and 2 boiled eggs 
I also snacked on a pear 
And pre bed I had 250g quark with a bit of water mixed in, and 40g vanilla protein blend 
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