Cardio
HIIT spin bike
Deadlifts
70kg (154lbs) - 10, 10
100kg (220lbs) - 10
120kg (264lbs) - 5, 5, 5, 5
Barbell rows
60kg (132lbs) - 9, 8, 8
Dumbbell rows 4x12
Right -
38kg (84lbs) - 4x12
Left -
38kg (84lbs) - 4x12
Bodyweight Chin ups
4x8
Straight arm pulldown
24kg (53lbs) - 15
26kg (57lbs) - 12, 12
Front pulldown machine
40kg (88lbs) each arm - 3x9
First time in this prep did i train at 8pm :O didn't get home until 9.45
It was busy but i got a decent workout in, was going to miss HIIT and do it tomorrow but i did it tonight and it felt good
Glad i pushed it out, just meant i was eating very very late
