1345 Shrivenham
Triceps 12-16 sets / Biceps 9-12 sets
A1 Bar pushdown 15x15, 17.5x4x15
A2 Rope hammer curl 12.5x4x12
B1 CG Smith BP 30x15, 50x12,12,12/F (last set drop)
B2 Doible cable curl 3.75sx12, 5sx12, 6.25sx12,12/F/F (1s squeeze) (last set drop)
C1 O/h rope extn 20x15,15,15/F/F
C2 BB curl 20x8,8/F/F (1s squeeze, 3s descent) (last set drop, CT)
D Pulldown vacuum 50x12, 60x10
Meals
1400: PWO 2 scoops whey, 1 biscuit
1500: Steak & cheese flatbread, Doritos
1830: Prok curry w/rice noodles, 20g 70% chocolate
Along the way: some peanuts, a little rice pudding
Not ideal day food-wise, but kept calories under control (sub-2000).
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