Week 5 Day 1 (Monday)

Depletion Workout #1

Leg Press 70kgx20x20x20
Leg Curls 20kgx20x20x19
Flat DB Press 15kgx20x20x15
Seated Rows 25kgx20x20x20
Lat Raises 5kgx20x20x20
Decline Sit ups 5kgx15 bwx15x15
Tricep Pushdowns 32.5kgx20x18
BB Curls 15kgx20x18
Squats 50kgx18x16x15
Single Leg Curls 10kgx20x20x18
Machine Press 15kgx20x20x15
Seated Rows 25kgx20x20x20
Lat Raises 5kgx20x20x20
Decline Sit Ups bwx20x20x20
Tricep Pushdowns 32.5kgx20x16
BB Curls 15kgx20x18

Cardio 30.13mins 4km

Diet:
IF-style
Meal 1: Chicken Breast with stuffed cheese (65P 2C 2F)
Meal 2: Tuna with 1 Egg (24P 1C 4F)
Meal 3: Cottage Cheese with 2 Egg Whites (23P 3C 1F)
Total: 112 P 6 C 7 F = 535 Cal