Tuesday 27th November 2018


0g porridge oats in water, microwaved for 2 ½ minutes

40g vanilla protein blend mixed

10g L-glutamine

5g creatine monohydrate

1 multivitamin tablet

1 vitamin b-complex tablet

Pre Workout coffee with soya milk

Today was leg Day, and felt really good going into it. I decided to get knee supports, I've never used them before, and haven't got an knee problems, but thought if I start going heavier I want to protect my joints more. They felt great, kept my knees warm and extra support too. I started on barbell Squats, again a lighter weight than normal, 4 sets of 10. Next I did Front Squats, 3 sets of 4. Now I didn't go mad on reps here as I kept the weight higher. My last compound movement was a superset between leg press and calf press. 15 reps on each, and 4 sets. Next up was leg extensions 4 sets of 12 reps and the same on seated Leg curls. I finished on standing calf raises on the Smith Machine

Good workout, nothing to crazy and everything felt good

Post workout

45 grams whey Isolate


10g L-glutamine

5g creatine monohydrate


Meal 2

2 wholemeal pitta lightly toasted

4 poached eggs

Ketchup to flavour

Meal 3

3 quorn nuggets

125g baked beans

Meals 4 and 5

75g wholegrain rice

60g broccoli

3 quorn nuggets

2 boiled eggs

Meal 6 pre bed

250g quark


40g vanilla protein blend

10g L-glutamine

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