Weight: No change
3 miles bike
1600 Platinum
16-20 sets
A Cable D-row 15+x15,15,12,20 (strong squeeze each rep)
B Hammer MTS row 1-arm 35x10,10, 40/30/20x8/8/8 (drop)
C Lat stretcher 35x15, 42x12, 49/42/35xF (drop)
D Hammer MTS pulldown 1-arm 40x(single set to failure plus forced reps)
E1 Facepull 6x12,12
E2 Pull-through 10x15,12
Meals
1200: Bread & butter, 2 scoops whey
1700: Ham & cheese toastie
2000: Sausages, salad, gnocchi
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