October 21st
7 n2 gaurds
Fish oil
Multivitamin
Calcium w d3
Probiotic
Fasted 16hrs ate from 8 am-4pm
Cardio : 20 20x butterfly sprint(fasted)
1hr fasted walking 1hr non fasted walking
Training
Quads and triceps
Leg press
450 pounds 15 reps
540 pounds 12 reps
590 pounds 10 reps
630 pounds 6 reps
Leg ext
220 pounds, 15 reps then 235 pounds 3 reps
250 pounds 10 reps 265pounds 5 reps
265 pounds 12 reps then 280 pounds 5 reps
280 pounds 8 reps
Tricep push down
95 pounds 17 reps
95 pounds 15 reps
95 pounds 13 reps
Overhead extension
41kg 17 reps
41kg 20 reps