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30 minutes on elliptical
30 minute room machines ...
3 rep of 20 leg press 65lbs
3 rep of 20 on leg curl 40lbs
20 basic step
3 rep of 20 on leg extensions 30lbs
20 knee lifts
3 rep of 20 on chest press 30lbs
20 butt kicks
3 rep of 20 on lat pulldown 45lbs
20 jumping jacks
2 rep of 20 seated row 45lbs
3 rep of 15 shoulder press 15lbs. (for the record I hate this machine, makes me feel so weak!!!)
30 seconds run on the spot
3 rep of 20 bicep curl 30lbs
20 jumping jacks
3 rep of ab machine (front middle and side each rep)
17 minutes on treadmill average speed 4.0
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179.0 lb
Lost so far: 12.4 lb.
Still to go: 29.0 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 15 January 2019:
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1016 kcal
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Fat: 48.20g | Prot: 48.66g | Carb: 121.29g.
Breakfast: Fruit Smoothie (made with Fruit or Fruit Juice only). Lunch: Mixed Vegetables (Fresh)), Pork Roasts (Sirloin, Boneless, Cooked, Roasted). Snacks/Other: Peanut Butter Fat Bomb, Black Tea, Mixed Seeds, Bananas. more...
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steady weight
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