12Week Day1

Leg Press:
3-5 warm-up sets of 10-12 reps
3 sets to failure in 10-12 reps

Hamstring Curl:
2 warm-up sets of 15 reps
3 sets to failure in 10-12 reps

Lying Hamstring Curl:
2 warm-up sets of 10-12 reps
3 sets to failure in 10-12 reps

Leg Extension:
2 warm-up sets of 15-20 reps
2 sets to failure in 10-12 reps

Hack Squats:
2 warm-up sets of 15-20 reps
3 sets to failure in 15-30 reps

7am breakfast protein shake + coffee

930am yogurt + valio rahka aka. quark

12am bolognese with a cup of whole wheat pasta.

230-3pm chicken with greenbeans

430-5pm Snack OhYeah Peanutbutter Bar

7-8pm same as meal3 with less pasta

before bed 1 scoop of casein protein w/ Milk.

1week total rest before another 12week of mayhem starting on monday

Total rest :P

14.10

Regular morning with a signature dish proteinshake and coffee.

eggwhites 8am

quark with yogurt 2pm

whitefish with green beans 5pm

superb friday pizza, groundbeef,ham&Cheese 8pm

vanilla yogurt 11pm

13.10

DTP Superset:

Seated Hamstring Curls:1 set of 50 reps

1 set of 40 reps

1 set of 30 reps

1 set of 20 reps

1 set of 10 reps

1 set of 10 reps

1 set of 20 reps

1 set of 30 reps

1 set of 40 reps

1 set of 50 reps

Leg Extensions:1 set of 50 reps

1 set of 40 reps

1 set of 30 reps

1 set of 20 reps

1 set of 10 reps

1 set of 10 reps

1 set of 20 reps

1 set of 30 reps

1 set of 40 reps

1 set of 50 reps

prebreakfast and preworkout shake and off to the gym to kill legs this time. 8am

930AM Breakfast eggs 1whole+7whites

Training day! Killing arms

Breakfast shake with coffee
around 8AM

Triceps Pushdown With V-Bar:
1 set of 50 reps
1 set of 40 reps
1 set of 30 reps
1 set of 20 reps
1 set of 10 reps

1 set of 10 reps
1 set of 20 reps
1 set of 30 reps
1 set of 40 reps
1 set of 50 reps

Standing Cable Curls:
1 set of 50 reps
1 set of 40 reps
1 set of 30 reps
1 set of 20 reps
1 set of 10 reps

1 set of 10 reps
1 set of 20 reps
1 set of 30 reps
1 set of 40 reps
1 set of 50 reps

Eggwhites 1030 AM

Lunch @ work. 345 Pm

bolognese with rice and greenbeans

late lunch @ work 630 Pm

2230pm burger

0000 Casein proteinshake

11.11 Meals

Pre-breakfast meal proteinshake with coffee 630am
Did my morning cardio @ 7am
Breakfast @ 830am
Hungry as hell..3rd meal of the day.
Lean bolognese with rice.

Good morning

7am pre-workout shake
scoop of syntha6 + instant coffee