DAY 185 (LEG):
1. Back Squats (safety squat bar): 3x15 - 411Ib
2. Barbell Hack Squats: 3x20 - 130Ib
3. Heel Elevated Sith Squat: 467lb x15
4. Leg Extensions (banded): 3x20 - 222Ib
5. DB Lunges: 3x20 each - 75Ib
6. Stiff Legged Deadlifts: 4x20 - 139Ib
7. Seated Leg Curls: 3x20 - 74Ib
8. Standing Calf Raises: 4x20
9. Donkey Calf Raises: 3x20
10. Seated Calf Raises: 3x20 - 66Ib
Cardio: 15-20 mins
Daily Diet:
2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g
Breakfast: 535 kcal
- scrambled egg whites - 112.5g,
- avocado toast - 2 slice (200g),
- apple - 1.
Lunch: 623 kcal
- grilled chicken salad - 307.5g,
- tuna sandwich - 1 sandwich.
Dinner: 1,091 kcal
- chicken stir fry - 600g,
- spinach salad - 90.75g,
- corn - 120g,
- raw carrots - 1.059 serving (90g).
Snack: 363 kcal
- banana - 1,
- mixed nuts - 45g.
Snack: 287 kcal
- protein shake - 187.5 mL,
- kiwi - 2,
- orange - 2.