Weight: 81.1kg/178.4kg/12st 10
7 miles bike
1000 ABW
16-20 sets
A Leg curls 14x25,25, 21x15, 28x12 35x8/28x8/21x25 partials (drop set)
B Leg press vs green bands 170x6x8 w/45s rest (CT)
C1 RDL 60x12,12 (slow & controlled, max stretch) (last set + green band good morning x20)
C2 Teardrop extn 42x15,15 (1s squeeze at top, all reps)
D Band tibia flex vs mini 2x15
Meals
1000: Pre/post workout: 2 scoops whey, 300ml coconut water, 1 banana
1300: Ground beef (~200g), refried beans, dates
1700: 0% Greek yoghurt, flaked almonds, 4x oatcakes w/butter
2100: Pork shoulder (~200g), baked potato wedges, roasted tomato
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