Meal 1
3 Whole Eggs
200g – Egg Whites
90g – Cooked 95/5 Sirloin
130g – Cream of rice cooked
Total War Pre Workout
Intra workout  

Meal 2 
120g – Cream of Rice
20g – Raw honey
73g –Isotope (weight)

Meal 3
224g – Grass Fed Sirloin steak cooked
280g – Jasmine Rice
50g Avocado 

Meal 4
2 Whole Eggs
350g – Raw Egg Whites cooked
75g – Cream of rice 

Meal 5
224g – Chicken Cooked
210g – Jasmine rice cooked
50g – Avocado
75g – Asparagus cooked 

Meal 6
65g – Peanut Butter Chocolate Isotope
20g – Almond Butter
80g – Cream of rice

Exercise 1 – Straight sets 

Standing Hamstring Curl 

Working up to 3 hard sets at the same weight within the 12-15 rep range 

Last set will be an alternated rest pause set completing 3 attempts at the same weight for both legs – left / right / left / right / left / right

Exercise 2 – Tri Set 

Adduction

INTO

Abduction

INTO 

Long Stride walking lunges 

sets of 15 – 20 on each going through a full range of motion and emphasizing pauses in the stretched position and peak contractions on the machine sets. 

3 Rounds  

Exercise 3 – Straight sets 

DB RDL 

Working up to 3 hard sets in the 15 – 20 rep range. The emphasis here was training from a stretched position with knees slightly bent throughout. 

Exercise 4 – Straight sets 

Lying Hamstring Curl 

Rest Pause sets in the higher rep range. Aiming for 25-30 total reps through three attempts at the same weight. Traditional DC style approach here. 

Exercise 5 – Straight sets 

Abs – 3 sets of lower ab and 3 sets of upper ab movement each. 

Here we are working on peak contractions to simulate what is done on stage through an ab n thigh movement.