weds 21/01
delt n traps

barbell press seated 12,12,10,6
side raises 10,10,10,10
rear delt machine 12,10,8,8
plate front raise 10,10,8,8

upper rown 8,8,8,8
shrugs 10,10,8,8

sitting around 83kg so no great increase but have lost little bodyfat so need to up some food going to be having gainer 1100cals before bed now