7 miles bike
0920 ABW
16-20 sets
A One-arm BB row 15x8,8,8 (last set 1s squeeze all reps)
B Smith DY bent row 40x10, 45x10, 50x8+4+2=14RP
C1 Chin neutral x8,8,6
C2 Pulldown 26.25x15, 36.25x10, 43.75x8 (no rest superset)
D Low row facepull 13.75x12,12 (last set +Harris row 21.25x15)
E Band shrug x15,15 (3s squeeze every rep)
F 45 degree raise BWx25,20
Meals
0900: PWO 2 scoops whey, 30g dates
1330: Tandoori chicken breast sandwich w/ salad & creme fraïche (homemade bread)
1730: Toast w/2 scrambled eggs & 1 slice Jarlsberg, 100g 0% Greek yoghurt, 10g flaked almonds, 5g maple syrup
2100: Plaice fillet, sautéed potatoes, creamed leeks
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