BigAndyJ

Right, got back to the gym tonight. Got a good pump in my back, shoulders and biceps. This is what I did - all 8x4:

front squat 40 kg
reverse ab crunch

front dumbbell rotations 2x8kg
bicep curls 2x12kg

split squats with rear leg on bench (bodyweight only)
single leg deads 2x8kg

dumbbell shoulder press (palms forward) 2x10kg
one armed dumbbell rows 1x10kg

And this is what I ate today:

Porridge, 50g protein shake, coffee (breakfast)
Orange juice, half a carton of lentil soup, packet of ham, small cube of cheese, coffee (lunch)
30g protein shake (afternoon snack)
Chicken curry (1.5 chicken breasts, low-fat recpie), brocolli, coffee, er 1 chocolate bar (at least I'm being honest) (dinner)
50g protein shake (post-workout)
50g protein shake (pre-bed)

Wasn't at all strict with my diet today, as you can see... Will need to sort it out this week.