7 miles bike
0900 ABW
16-20 sets
A1 Leg curls 35x10,10,10, 42x6/28x6/21x6 (drop set) (stretch pause all reps)
A2 Leg extn 35x12,12,12,12 (1s squeeze all reps)
B BB Squat 60x12,12, 80x8,8 (CT)
C Smith hack 60x8/40x8/20x12 (last set duck feet & inc board) (drop set) (CT)
D1 Smith static lunge 60x4, 40x8/s (CT)
D2 Band tibia flex vs mini x20,20
Meals
1000: PWO 2 scoops whey, 30g dates
1330: Brisket w/Korean BBQ sauce & roast potatoes
1630: Bread & butter
1900: 3 venison sausages, roast potatoes/courgettes/onions/tomatoes
2200: 200g Greek yoghurt, cream, almonds
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