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T-Bar Rows 10-12 reps
60x12
70x12
60x20
Dumbbell Rows 10-12 reps
40x12
45x11
32.5x20
Dumbbell Shrugs
40x12
42.5x12
35x16
Pullovers 10-12
21.25x12
26.25x10
18.75x16
Rack Pulls 8-10 reps
150x12
170x10
120x20
Main focus this week was to do to reach rep range on first set, fail just before rep range in 2nd set then drop the weight by 25% and rep til failure
Calls are still the same.
Current weight is 96kg, so that’s a 4 kilo gain since starting my cycle using
@Raptor oils and gh.
I’ve started to implement fasted cardio 4x a week with a bit of ab work.