02 Jun 14: Wk9 Chest & Shoulders

Weight: 79.9kg/176lbs/12st 8

7 miles bike

1000 ABW

Chest 13-16 sets

A DB twist press 20sx4x10

B Smith dec press 20x25, 30x25, 40x16, 40/30/20xF (drop)

C1 Inc cable press 13.75x12,12,

C2 Inc cable flye 6.25x8,12, (no rest superset

Shoulders 9-12 sets

E1 Heavy side lateral partials 17.5sx35,30,30,30

E2 Rev cable flye 1.25sx25,25,25,25

F Face down rear delt destroyer 10s, 5s, 2s x 60/30/10

Meals

0900: PWO 2 scoops whey, banana

1300: Brisket sandwich

1830: Korean-style brisket w/rice

2145: Venison sausage sandwich, blueberries w/cream