Cardio
5 mile cycle
HIIT spin bike
Bodyweight wide grip pull ups 4x10
Fat grips - 10, 10, 10, 10
Barbell rows
60kg (132lbs) - 8, 8, 8
Deadlifts
60kg (132lbs) - 12
90kg (198lbs) - 10, 10, 10
100kg (220lbs) - 8, 8
Dumbbell rows 4x12
Right -
40kg (88lbs) - 10, 10, 10, 10
Left -
38kg (84lbs) - 10, 8, 10, 10
Bodyweight Chin ups 4x8
8, 8, 8, 8
Front pulldown machine
40kg (88lbs) each arm - 10
50kg (110lbs) - 7, 7
My grip was a little **** today but someone inthe gym let me use there chalk so that helped
Left arm was pissing me off today but got through it
Last set of the last exercise both spin bikes where free then turn around and they were both taken so handed some work in and did a longer warm up on another machine and then boom killed myself with HIIT
New Prep Low
Nearly in the 130's
5 mile cycle
HIIT spin bike
Bodyweight wide grip pull ups 4x10
Fat grips - 10, 10, 10, 10
Barbell rows
60kg (132lbs) - 8, 8, 8
Deadlifts
60kg (132lbs) - 12
90kg (198lbs) - 10, 10, 10
100kg (220lbs) - 8, 8
Dumbbell rows 4x12
Right -
40kg (88lbs) - 10, 10, 10, 10
Left -
38kg (84lbs) - 10, 8, 10, 10
Bodyweight Chin ups 4x8
8, 8, 8, 8
Front pulldown machine
40kg (88lbs) each arm - 10
50kg (110lbs) - 7, 7
My grip was a little **** today but someone inthe gym let me use there chalk so that helped
Left arm was pissing me off today but got through it
Last set of the last exercise both spin bikes where free then turn around and they were both taken so handed some work in and did a longer warm up on another machine and then boom killed myself with HIIT
New Prep Low
Nearly in the 130's
