Pre Bracket:
3 x T-F
50g protein
25g Creatine
Chin ups - 3 sets
20 reps (pb)
12 reps
8 reps
Bent over row - 4 sets
50kg - 10 reps (warm up)
60kg - 8 reps
55kg - 8 reps
50kg - 8 reps
Lat pull down - 3 sets
37kg x 2 - 8 reps
34kg x 2 - 8 reps
31kg x 2 - 8 reps
Cable Row - 3 sets
37kg x 2 - 8 reps
34kg x 2 - 8 reps
31kg x 2 - 8 reps
Sit-ups - 4 sets - 200 in total
60 reps
50 reps
50 reps
40 reps
Post Bracket:
50g protein
pb on the chins
Tricep hurt on chins and pull down...which is strange...
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