Day 10 (Workout#4) + Day 11,12 totals

7:15am
WORKOUT 4 - 9 exercises. 45 minutes.

1. Yates Bent Over Row + Pullover
(70kg, 13 reps + 30kg dumbbell, 10 reps)
2. Dumbbell Press on flat bench + Dips
(27.5kg dumbbells, 10 reps + 3 dips)
3. Seated Calf Raise
(50kg, 12 reps)
4. Barbell Shoulder Press
(40kg, 9.5 reps)

5. Reverse Thick Bar Curl (Using towel to increase thickness of bar)
(20kg, 11 reps)

6. Leg Curl
(3.5 plates, 12 reps)
7. Lat Pull-down
(60kg, 6 reps)

8. Leg Press
(100kg, 16 reps)

9. Machine Crunch
(50kg, 14 reps)

Daily Total protein

Day 10 = 220g

Day 11 = 90g (feeling sick with headache)

Day 12 = 188g (feeling 80%)