Day 17(Workout#6), 18, 19, 20

8am
WORKOUT 6 - 3 days rest after last workout

1. Yates Bent Over Row + Pullover
(62.5kg, 12 reps + 32.5kg dumbbell, 11 reps)
2. Dumbbell Press on flat bench + Dips
(35kg dumbbells, 6 reps + 3 dips)
3. Seated Calf Raise
(55kg, 11 reps)
4. Barbell Shoulder Press
(50kg, 6 reps) + 40kg, 4 reps)

5. Reverse Thick Bar Curl (Using towel to increase thickness of bar)
(27.5kg, 3 reps, 20kg, 11 reps)

6. Leg Curl
(4 plates, 11 reps)
7. Lat Pull-down
(70kg, 6 reps)

8. Leg Press
(120kg, 15 reps)

9. Machine Crunch
(60kg, 10 reps)

Daily Total Protein

Day 17 = 261g

Day 18 = 200g

Day 19 = 218g

(had 4 beers with friends before they left overseas)

Day 20 = 180g

(Felt sluggish in morning after drinking the night before, hence didn't eat protein until lunch)