Gym: 10,7,6,6,5@bodyweight pullups
7*5@14 seated row machine
8*5@3 seated row machine cable rear delt fly's
7,6*4@14 lat pulldown machine
8*5@10 underhand close together grip lat pulldown
6*5@12 rear delt fly machine
10@6kg@arm 10*4@7kg@arm standing shoulder raises with dumbells in hand
Ride: toand from uni via a friends house and some shops to buy protien powder for cheap cheap and caffiene tablets for the nergy.
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