1500 Platinum
Triceps 12-16 sets / Biceps 9-12 sets
A1 Rope pushdown 8x12,12,12,12
A2 DB hammer curl 12.5sx12,12,12,12
B1 Dip machine 75x8,8, 68.2x8,8/F/F +5 heavy -nves
B2 LF preacher 25x10, 20x10,10,10+10 pulses
C1 Cable 1-arm pronated kickback 5sx15,15,10+5+4=19RP (1s squeeze)
C2 DB curl 7.5sx8,8,8+4+4=16RP (1s squeeze, 3s descent, CT)
D1 Pulldown ab vacuum 63x2x10
D2 Bar pushdown 21x2x25
Meals
0900: 2 poached eggs, sausage, bacon, black pudding, tomato, 1/2 hash brown (hotel)
1445: 2 scoops whey, 250ml semi-skimmed milk
1630: Gravlax bagel
2030: Burger, cheese, bacon, salad
2130: Strawberries & cream
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