Day 13 (Workout#5), Day 14,15,16 totals

8:15am
WORKOUT 5 - 9 exercises. 45 minutes.

1. Yates Bent Over Row + Pullover
(65kg, 14 reps + 30kg dumbbell, 10 reps)
2. Dumbbell Press on flat bench + Dips
(30kg dumbbells, 8.5 reps + 3 dips)
3. Seated Calf Raise
(55kg, 13 reps)
4. Barbell Shoulder Press
(40kg, 10 reps)

5. Reverse Thick Bar Curl (Using towel to increase thickness of bar)
(20kg, 13 reps)

6. Leg Curl
(3.5 plates, 13 reps)
7. Lat Pull-down
(60kg, 7 reps)

8. Leg Press
(110kg, 17 reps)

9. Machine Crunch
(55kg, 12 reps)

Daily Total Protein 

Day 13 = 353g (record protein intake)

Day 14 = 241g

Day 15 = 209g

Day 16 = 140g