Week 4 Day 2 (Tuesday)

Depletion Workout #2

Leg Press 70kgx20x20x20
Leg Curls 20kgx20x20x20
Flat DB Press 15kgx20x20x15
Pulldowns No.3x20x20x20
Lat Raises 5kgx20x20x20
Seated Calf Raises 15kgx20x20x20
Tricep Pushdowns 32.5kgx20x16
DB Curls 10kgx15x15
Squats 50kgx15x15x15
Leg Curls 20kgx20x20x19
Machine Flies 18kgx15x15 11kgx15
Cable Pulldowns 20kgx20x20x20
Lat Raises 5kgx20x20x20
Seated Calf Raises 15kgx19x20x19
Tricep Pushdowns 32.5kgx18x18
DB Curls 10kgx15x15

Cardio 30mins (4.0km) [Machine says 700 Cal burnt, wtf...]

Diet:
Meal 1: Tuna with Thousand Island Sauce (32P 4C)
Meal 2: Chicken Breast 300g (75P 5F)
Meal 3: Chicken Breast 80g with Cottage Cheese (40P 5C 3F)
Total: 147P 9C 8F = 696 Cal