Day 8:
Workout:
Depletion workout. Not even close to as bad as last week. I wanted to puke last week. This week, I was just exhausted before I started, but managed to make it through all my sets.
Leg extension - 3 sets, 15 reps
Single lying leg curl - 3 sets, 15 reps
Chest Press machine - 3 sets, 15 reps
Seated cable row - 3 sets, 20, 20, 15 reps
Lateral raise machine - 3 sets, 15 reps (decreasing weight)
DB Bicep Curls - 3 sets, 20, 15, 20 reps (decreasing weight)
Tricep Rope Pushdown - 3 sets, 15 reps
Leg extension - 2 sets, 20, 15 reps
Lying Leg Curl - 2 sets, 15 reps
Incline Chest Press Machine - 2 sets, 15 reps
Seated Cable Row - 2 sets, 20 reps
Nutrition:
Broiled top sirloin + shrimp + salad
Casein shake
Totals: 1373 cals, 20g carbs, 34g fat, 222g protein