Week 7 Day 2 (Tues)

Depletion Workout #2

Leg Press 70kgx20x20x20
Leg Curls 25kgx20x20x19
Flat DB Press 15kgx20x20x18
Lat Pulldowns No.3x20x20x20
Lat Raises 6kgx20x20x20 superset
Decline Sit Ups 6kgx20x20x20
Tricep Pushdowns 32.5kgx20x20
BB Curls 15kgx20x20
Leg Press 70kgx20x20x20
Leg Curls 25kgx20x20x18
Machine Flies 10kgx20x20x16
Lat Pulldowns No.3x20x20x20
Lat Raises 6kgx20x20x20 superset
Decline Sit-Ups 6kgx20x20x20
Tricep Pushdowns 32.5kgx20x19
BB Curls 15kgx20x20

Cardio: 30mins, 4.45km

Diet:
Meal 1: Tuna with 1 Whole Egg (20P 4C 4F)
Meal 2: 2 Egg Whites (10P)
Meal 3: Chicken Breast (28P 4F)
Meal 4: Chicken Breast and Cottage Cheese (45P 6C 5F)
Total: 103P 10C 13F = 569 Cal