Tweetback and shoulders
seated rows 165@12/175@12/185@12/195@12
db shrugs 95@12/100@12/105@12/110@12
deads 200@12/215@12/225@12/235@12
s-press db 65@12/70@12/75@12/80@9
pull downs 150@12/160@12/170@12/180@11
meal one 10 steak and tatters
meal two 100 g whey 150 g vitargo
meal three 16 oz ground beef and rice
meal four 12 oz fish and tatter
meal five 10 oz pork loin with greens and tatter