7 miles bike
0815 ABW
16-20 sets
A Leg curls 14x25,25, 28x15, 35x12 42x8/28xF/21x25 partials (drop set)
B Leg press vs green bands 130x10, 170x10, 170x quadruple drop (plate, plate, bands off) (CT)
C1 Smith hack vs mini bands 40x8,8,8 (CT)
C2 Teardrop extn 42x10,10,10 (1s squeeze at top, all reps) (no rest superset)
D1 Good morning, narrow stance 40x10,10
D2 Band tibia flex vs mini 2x15
Meals
0800: PWO 1 scoop whey, banana, pint skimmed milk
1300: 200g lean turkey mince, 30g dates
2000: GBK angus burger w/cheese & fried egg, wedges, salad, small slice chocolate cake
160g protein
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