Tweet12-5-14 back & shoulders
Shrugs DB 90@12,100@12,110@12,120@12,150@5
Bent rows bb 225@12,245@12,265@12,290@10
Shoulder press DB 70@12,75@12,80@12,90@12
Bar pull downs 120@12,130@12,140@12,150@12
Side raise DB 30@12,25@12,40@12,45@10
Deads 225@12,245@12,260@12,280@10
Front raise 25@12,30@12,34@12,30@9
Seated rows wide grip 120@12,130@12,140@12,160@9
Meal one 12 egg whites oats
Meal two 100g ISO and 100 g vitargo
Meal three 20 oz fish rice
Meal four 16 oz ground turkey
Meal five 20 flat steak tatter salad
Meal six 100 g whey matrix milk
Meal seven 12 oz canned tuna drenched in mustard yuck