Yesterday's day
Macros:
Protein 184g
Fat 73g
Carbs 46
(Same meals as previous just extra tuna cans)
Lift session one:
Leg day
20min step cardio
3sets leg press machine 200lbs 15 reps
Leg extension machine
3sets 100lbs 15reps
Leg curl machine
1set 60lbs 25reps
2sets 80lbs 15 reps
Second session:
15min cardio
Calf machine warmup
1 set 15 straight reps, 15 in toes reps, 15 out toes reps
4sets 120lbs 25 reps
Leg Extensions Machine one leg at time
Warmup 20 reps both legs
2sets each leg 60lbs 15reps
Leg press machine superset
2sets 260lbs 15reps leg press straight to calfs 20 reps
Ab cable machine
3 sets 125lbs 20 reps