Pre-workout; 4 oz smoked ham (lean), 8 oz baked potato, 1 cup steamed veggies, medium salad
12 oz coffee (after the meal)
One arm barbell row; 3x 8-10
SLDL; 3x 12
Upright row; 3x 8,8,6
Post-workout; shake (1 1/2 cup oats, 1 scoop whey)
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