Weight: 79.8kg/176lbs/12'8"
7 miles bike
0930 ABW
Triceps 12-16 sets / Biceps 9-12 sets
A1 Bar pushdown 45x15,15,15,15,15
A2 DB hammer curl 10sx15,15,15,15,
B1 CG Smith pin press vs mini bands 20x12,10,10, 20/10/bar xF (pause-explosion) (last set drop)
B2 Spider curl 6sx15,12,12+10 pulses (1s squeeze)
C1 Lying KB extn 12sx12,10,8
C2 DB curl 10sx8,8, 10s/5s/2.5sxF (1s squeeze, 3s descent) (last set drop, CT)
D1 Rev grip cable extn 13.75x12, 11.25x
D V-sit 2x12
Meals
0900: PWO 2 scoops whey, 30g dates
1300: Chicken breast
1700: Chicken breast & cheese pitta, Côté d'Or chocolate
2200: Pilaf, chicken thigh skewers, mango chutney
160g protein
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