Week 2 Day 1 (Monday)

Depletion Workout #1

Squats 50kgx16x15x15
Leg Curls 20kgx16x16x16
Incline DB Press 15kgx18x15x15
Seated Rows 20kgx20 25kgx15x15
Lat Raises 5kgx20x16x15
Seated Calf Raises 15kgx18x16x16
Tricep Pushdowns (angled bar) 25kgx19x17
Hammer Curls 10kgx15x15
Squats 50kgx15x15x15
Single Leg Curls 10kgx15x18x15
Flat Bench 50kgx15x15x8x4x3
Seated Rows (individual handles) 30kgx15x15x15
Lat Raises 5kgx15x15x15
Seated Calf Raises 15kgx16x16x16
Tricep Pushdowns (angled bar) 30kgx17x15
Hammer Curls 10kgx15x15

Cardio at 8.5-9.0-9.5 for 31mins 4.8km

Diet:
Meal 1: Tuna Sandwich plus Coffee (52 P 18 C)
Meal 2: Chicken Breast 270g (64 P 10 F)
Meal 3: Chicken Breast 70g with Cottage Cheese (37 P 3 C 2 F)
Totals: 153 P 21 C 12 F 804 Cal

Notice slight fat loss at lower abs region after workout.
Soya Sauce with boiling water poured over Garlic stuffed Chicken Breast and Baked in Oven = New Favourite Dish