Wednesday18th January 2026:
Training (8:30pm):
Pull Ups: 12, 10, 9
Reverse grip lat pulldown: 40kg x 12, 70kg x 10, 70kg x 7
Seated Iso Lateral Row: 40kg x 12, 65kg x 12
Shoulder press: 32kg x 15, 60kg x 8, 60kg x 8
Rear delt reverse fly: 40kg x 12, 61kg x 9, 61kg x 9
Upright Row: 21.25kg x 12...