7 miles bike
0930 ABW
Chest 13-16
A DB twist press 20sx12,12, 22.5sx10,10
B Smith inc press 20x25, 30x20, 40x18, 50/40/30/20xF (+ ultra-wide) (CT)
C Inc machine press 56x7+4+3=14RP (+5 partials) (CT)
Shoulders 9-12
D Run-the-rack side raise xF (5 sets + iso)
E Cable rear delt 1-arm 10x20,15,15,15/side
F Cable Up-row 13.75x20,15
Meals
0730: Avocado smoothie
1030: PWO 2 scoops whey, 30g dates
1300: Chicken breast wrap w/mayo
2200: Pork osso buco w/tortillas
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