Week 4 Day 1 (Monday)

Depletion Workout #1

Squats 50x20x20x20
Single Leg Curls 10x20x20x18
Incline DB Bench 15x20x15x15
Seated Rows 25x20x20x20
Lat Raises 5x20x20x20
Tricep Pushdowns 32.5x20x18
BB Curls 15x20x18
Squats 50x15x15x15
Leg Curls 20x20x20x18
Machine Press 15x20x20x20
Seated Rows 25x20x20x20
Lat Raises 5x20x20x20
Tricep Pushdowns 30x20x18
BB Curls 15x20x18

Cardio, ran 35mins 5.26km

Diet:
Meal 1: Tuna with Thousand Island Sauce and a few Dried Apricots (32P 10C)
Meal 2: Chicken Breast, ard 300g (75P 2F)
Meal 3: Chicken Breast, ard 100g, and Cottage Cheese (45P 5F 5C)
Total: 152P 15C 7F = 731 Cal