first thing this morning had my 20g d/bol
then another 20g about an hour before the gym
back
close grip lat pulldown
8reps@50kg, 8reps@75kg
overhead pulldown cable row
8reps @50kg, 8reps@60kg, 8reps@80kg
seated cable row
8reps@50kg, 8reps@60kg, 8reps@70kg
seated high row
8reps@40kg eachside, 8reps@60kg eachside, 8reps@70kg eachside, supersetted 8reps@50kg
T-bar row
8reps@40kg, 8reps@60kg
reverse pec dec:
8reps@40kg, 8reps@75kg
Biceps
standing barbell curl
8reps@10kg, 8reps@20kg, 8reps@30kg
seated dumbell preacher curls
8reps@15kg, 8reps@20kg, 8reps@20kg
incline dumbell curls
3sets,
[email protected]
superset with 8reps@12kg
seated preacher curl machine
8reps@35kg, 8reps@ 55kg, 8reps@65kg
had a weigh in tonight and gained over 21lbs so far