Weight: 80.5kg/177lbs/12st 9
0900 ABW
Chest 13-16 sets
A Seated cable flye 11.25sx10, 13.75x10,10, 11.25sx10 (CT)
B DB inc press 30sx10,10,10,10+4+3=17RP (CT)
C LF machine press vs bands 21/14/7xF (triple drop)
D Pec minor dip 20x10,10,8
Shoulders 9-12 sets
E Side lateral giant drop set 12.5s-10s-7.5s-5s-2.5s x8 (+ iso hold)
F Rev cable flye 3.75sx10,10,10,8 (last set 1s squeeze)
G Six ways 3sx12,12,8/5/5 (triple drop)
Meals
0900: PWO 2 scoops whey, 30g dates
1300: Chicken breast & mayo sandwich
1700: Bacon sandwich
2000: Rump steak, wedges, tomato
2100: Blueberries, Greek yoghurt & cream
190g protein, ate slightly too much
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