Day 54

up at 4:30am, 25 minutes on bike, then 5 pull-ups 2 min rest, then 11 pull-ups

upper body workout:

superset push-ups(4 sets of 15) and narrow grip bent over rows  with 100lbs, 4 sets of 10

superset DB shoulder press (4 sets of 10 20 lbs.) and wide-grip reverse grip bent-over BB rows (4 sets of 10,  100lbs)

reverse crunches, 3 sets of 15

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