Week 3 Day 1 (Monday)

Depletion Workout #1

Squats 50kgx20x20x15
Leg Curls 20kgx20x20x20
Incline DB 15kgx20x20x15
Seated Rows 25kgx20x20x20
Lat Raises 5kgx20x20x20
Seated Calf 15kgx20x20x18
Tricep Pushdowns 30kgx20x16
BB Curls 15kgx20x16
Leg Press 70kgx20x20x20
Leg Curls 20kgx20x20x18
Machine Press 15kgx20x20x16
Seated Rows 25kgx20x18x16
Lat Raises 5kgx20x20x20
Seated Calf Raises 15kgx20x20x20
Tricep Pushdowns 30kgx18x16

Cardio 30mins run, 4.6km

Diet:
Meal 1: Tuna Sandwich (42 P 20 C)
Meal 2: Chicken Breast (65P 10F)
Meal 3: Cottage Cheese with Chicken Breast (35P 7C 4F)
Total: 142P 27C 14F = 802 Cal