Today was supposed to be back and bi but I did an impromptu arm session yesterday.
Warmed up with some pulldowns
3 sets of pullups super setted with pulldowns
3 sets of hammer rows
3 sets of shrugs
2 sets of db rows
3 sets of face pulls
Got out of there in 40 minutes
PWO meal: 5 free range eggs, 2 scoops of whey, one gluten free waffle, three gluten free pancakes. Eggs were cooked in coconut oil and the waffle and pancakes had organic butter.
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