Week 7 Day 1 (Monday)

Depletion Workout #1

Leg Press 70kgx20x20x20
Leg Curls 25kgx20x20x19
DB Press 15kgx20x20x18
Seated Rows 25kgx20x20x20
Lat Raises 6kgx20x20x20 superset
Decline Sit Ups 6kgx20x20x20
Tricep Pushdowns 32.5kgx20x20
BB Curls 15kgx20x20
Leg Press 70kgx20x20x20
Leg Curls 25kgx20x20x18
Machine Press 15kgx20x20x18
Seated Rows 25kgx20x20x20
Lat Raises 5kgx20 6kgx20x20 superset
Decline Sit Ups 5kgx20 6kgx20x20
Tricep Pushdowns 32.5kgx20x18
BB Curls 15kgx20x20

Cardio: 31min (4.9km)

Diet:
Meal 1: Tuna with 1 Whole Egg and 1 Egg White (26P 4C)
Meal 2: Tuna with 1 Egg White (19P 4C)
Meal 3: Chicken Breast stuffed with Garlic (23P 1F)
Meal 4: Chicken Breast with Cottage Cheese (40P 4C 2F)
Total: 108P 12C 3F = 507 Cal

Shoulders and lower abs look slight more defined.