Week 6 Day 1 (Monday)

Depletion Workout #1

Leg Press 70kgx20x20x20
Leg Curls 20kgx20 25kgx18x18
Flat DB Press 15kgx20x20x16
Seated Rows 25kgx20x20x20
Lat Raises 5kgx20x20x20 superset
Decline Sit Ups bwx20x20x20
Tricep Pushdowns 32.5kgx20x20
BB Curls 15kgx20x20
Squats 50kgx20x17x15
Leg Curls 25kgx20x18x18
Flat DB Press 15kgx20x20x16
Seated Rows 25kgx20x20x20
Lat Raises 5kgx20x20x20 superset
Decline Sit Ups bwx20x20x20
Tricep Pushdowns 32.5kgx20x18
BB Curls 15kgx20x19

Cardio: 33mins 4.4km

Diet:
Meal 1: Chicken Breast stuffed with cream cheese and 1 egg (48 P 1 C 5 F)
Meal 2: Tuna with 2 Egg whites (24 P 5 C)
Meal 3: Chicken Breast with Cottage Cheese (36 P 5 C 3 F)
Total: 108 P 11 C 8 F = 548 Cal

Shoulders look leaner, along with arms. Abs not as sure, but still able to see 6 packs, almost 8 when flexed.