Weight: 81.6kg/179.5lbs/12st 11.5
0925 ABW
Chest 13-16 sets
A DB squeeze press 20sx10,10,10,10
B BB inc press 60x15, 65x12, 67.5x10, 70x10/F/F (CT) (last set triple drop)
C LF machine press vs bands 21x8+4+3=15RP (plus super-slow -nve)
D Pec minor dip 20x10,8,8
Shoulders 9-12 sets
E Ultra-wide BB press 20x15,15,15
F Rev cable flye 3.75sx15,15,15,15 (last set super-slow -nve + 5x partials)
G Six ways 3sx10,9,8 (last set side laterals to F)
Meals
0900: Pre/post WO 2 scoops whey, 1 banana
1300: Skirt steak, refried beans, new potatoes
1730: 3 oat cakes w/cheddar
2030: Lamb neck fillet, jacket potato w/Mex cheese, creme fraïche, chorizo
2130: 0% Greek yoghurt, splash cream, dates, flaked almonds
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