DAY 205 (LEG):
1. Back Squats (safety squat bar): 3x20 - 420Ib
2. Barbell Hack Squats: 3x15 - 140Ib
3. Heel Elevated Sith Squat: 472lb x15
4. Leg Extensions (banded): 3x15 - 232Ib
5. DB Lunges: 3x15 each - 85Ib
6. Stiff Legged Deadlifts: 4x15 - 149Ib
7. Seated Leg Curls: 3x15 - 82Ib
8. Standing Calf Raises: 4x20
9. Donkey Calf Raises: 3x20
10. Seated Calf Raises: 3x15 - 76Ib
Cardio: 15-20 mins
Daily Diet:
2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g
Breakfast: 719 kcal
- fried egg - 2 eggs (100g),
- ham - 70g,
- avocado toast - 2 slice (200g),
- grapes - 140g.
Lunch: 652 kcal
- beef top sirloin steak - 150g,
- baked potato - 200g,
- mixed vegetables - 100g,
- raw bell peppers - 120g.
Dinner: 758 kcal
- grilled chicken salad - 410g,
- rice - 1 serving (158g),
- boiled green peas - 85g,
- raw cauliflower - 100g.