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.