back to zero. square one. FUCK.

Day 10

3 km jog

Day 12

10 reps

db press
16 kg x 4 RP

lat raise
8 kg x 4 RP

rear raise
8 kg x 4 RP

upright row
7.5kg x 4 RP

shrugs
43 kg x 2
47 kg x 2 RP

Day 9

Back Biceps

Lats pull down
85 x 10 x 1
100 x 10 x 3
RP

Seated Row
90 x 10 x 1
100 x 10 x 3
RP

BB row
17.5 x 10 x 4
RP

One Arm Row
16 x 10 x 3
RP

BB curl
7.5 x 4 x 10
RP

Hammer
8.8 x 3 x 10

Preacher
7.4 x 3 x 10