Weight: 80.3kg/177lbs/12st 9
7 miles bike
0900 ABW
Chest 13-16 sets
A Flat DB twist press (w/squeeze at top) 17.5sx15,15 20sx10,10
B Inc Smith press 20x25, 30x20, 40x12, 50x7, 30xF, 20xF (constant tension - to chest, no lockout) (last set triple drop +5 partials)
C LF Machine press vs bands 14x10,9+5+3=17RP (Strip bands 49x12+5 partials)
Shoulders 9-12 sets
D1 Heavy lateral partials 17.5sx35,35 15sx35,35
D2 Rev cable flye (1-arm, high pulley) 10x12,12,12,12
E Bradford press 20x2x10 (CT)
F Side lateral triple drop set 10s/5s/2.5s xF
Menu
0830: PWO 2 scoops whey, 30g dates
1330: Tandoori chicken sandwich w/mayo
1730: 200g 0% Greek yoghurt, 10g flaked almonds, 5g maple syrup, 1/2tbsp cream
2000: Meatballs & gnocchi w/pesto sauce
175g protein
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