Mass Made Simple Lite Variation

14:00 Gym

Push focus

Warmup

Double Clean and Press 3x5

RDL 10

Poliquin steps 3x12

Tib raises 3x12

Pull ups 25

Machine Row 5x5 

Machine Bench Press  3x5

Barbell Curl  2x5,10

Conditioning

15:00 Gym

Bike 10 minutes

Cross trainer 10 minutes

Stretch

Mass Made Simple Lite Variation

08:30 Gym

Push focus

Warmup

Double Clean and Press 3x5

Singe leg extension 3x12

RDL 20

Pull ups 12

Machine Row 3x5 

Machine Bench Press  5x5*

Barbell Curl  2x5,10

I've had to alter the workout as I inured my knee. I think the volume of high bar squats was one of the contributing issues No squats or farmer's walks for a while

* The bench was unusually busy.

Fencing

18:00 University Club

Warmup*

Wheelchair foil, 1/4

*I re-injured my meniscus on my first lunge. Graciously I was offered the chance to fence wheelchair foil, which was fantastic fun and a humbling experience.

Mass Made Simple Lite

17:30 University Gym

Push focus

Warmup

Double Clean and Press 3x5

Squats 3x5

RDL 20

Pull ups 12

Machine Row 3x5 

Dunbbell Bench Press  5x5*

Dumbell Curl  3x5*

*The gym was very busy so I finished in my hotel gym

Mass Made Simple Lite

08:30 Gym

Push focus

Warmup

Double Clean and Press 3x5

Back Squat 3x10

RDL 10

Pull ups 12

Machine Row 3x5 

Bench Press  5x5

Barbell Curl  2x5,10

Farmer's walk 28Kg kettlebells

Row

18:30

Tired after a flight so an easy row and quick stretch.