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today's planned work out.
25 min on elliptical
4 rep of 20 on torso rotation 70lbs ✔️
4 rep of 20 on hip abduction 100lbs✔️
4 rep of 20 on hip adduction 100lbs✔️
3 rep of 20 on back extension 100lbs ✔️
3 rep of 20 on pulley row 40lbs ✔️
3 rep of 20 lat pulldown 40lbs ✔️
3 rep of 20 triceps press 40lbs
3 rep of 15 chest press 25lbs✔️
3 rep of 20 jumping jacks ✔️
3 rep of 20 MTS crunch 30lbs ✔️
15 min treadmill
need to add next week
3 rep of 10 assisted dip 100lbs
3 rep of 10 assisted chin up
3 rep of 15 pictorial fly 25 lbs
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177.6 lb
Lost so far: 13.8 lb.
Still to go: 27.6 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 17 January 2019:
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764 kcal
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Fat: 36.42g | Prot: 28.76g | Carb: 93.93g.
Breakfast: Green Smoothie. Lunch: Chicken Gumbo Soup. Snacks/Other: Mixed Seeds, Hard-Boiled Egg, Wholly Guacamole Guacamole Minis, Cucumber (with Peel), Celery. more...
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losing 2.8 lb a week
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