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.

Fencing

19:00 Epee Club

Coaching

Warm up

Bouts 1/3

Row

08:30 Home

Row 5 K

Stretch

Fencing

19:00 Epee Clube

Coaching foil

Warmup

Lesson

Bouts 1/2

Mass Made Simple Lite

08:15 Gym

Warmup

Double Clean and Press 3x5

Back Squat 2x5

Tonic Straight Legged Deadlift 20

Pull ups 13,9,3 =25

Machine Row 5x5 

Bench Press  3x5

Barbell Curl  3x5

Farmer's walk 24Kg kettlebells 

Stretch

The volume of squats were aggravating my knee, so reducing volume and upping weight.

Mass Made Simple Lite

16:30 Gym

Push focus

Warmup

Double Clean and Press 3x5

Back Squat 5x10

Tonic Straight Legged Deadlift 20

Pull ups 10,2

Machine Row 3x5 

Bench Press  3x5

Dumbell  Curl  2x5 1x10

Farmer's walk 28Kg kettlebells