Wednesday 28th November 2018

250g 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 
Today I trained back and biceps. My main concern were my 2 injuries going into this, hoping not to aggregate them or even make them worse. 
I started off on light lat Pulldown and it felt fine. I kept it light and good form for 4 sets of 10 reps. I then did 3 sets of reverse grip lat pulldown which can aggravate my elbow but this felt OK. Then onto bent over Barbell Rows. I usually use a supinated grip for these, but changed to pronated and this took a lot of pressure off the injured elbow! Great feeling and did 4 sets of 10. I then did the row machine, using the top outer handles to hit more upper back, traps and rear delts. Again it felt good and another 4 sets of 12 reps. I then moved onto a Superset of rope Pullovers for 15 reps, right into face pulls for 15 reps. I finished with rear Delt flys, lying chest down on the incline bench and using dumbbells for 4 sets of 10 reps. 
And that was back done, light, good form and it felt good, very happy
Now onto biceps, again this could be a real test. I knew what would aggregate my elbow, so changed my exercises around this. 1st was Hammer curls using the cable station. 4 sets and all good. Next I did seated bicep curls using the dumbbells. Now I could feel this on the injury, not to bad and I reduced the reps to 6. I did 6 sets of 6 reps and it felt OK. Hammer curl using dumbbells felt good, and finished up on concentration Curls which again felt good. So one exercise out of the 4 was a bit iffy, but overall it went very well 
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 
Next up cooked up 150g wholegrain rice, 8 quorn Lincolnshire sausages, 4 boiled eggs and lots of broccoli 
Meal 3 I had 2 quorn Lincolnshire sausages, broccoli and some of the rice
Meals 4 and 5 3 quorn Lincolnshire sausages, 2 boiled eggs and the rest of the rice and broccoli 
Meal 6 pre bed 
250g quark 
40g vanilla protein blend 
10g L-glutamine
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