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25 minutes on elliptical
30 minute room machines ...
3 rep of 20 leg press 65lbs✔️
20 jumping jacks
20 basic step✔️
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
19 wall sprints ✔️
3 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!!!)
1 min run on the spot ✔️
3 rep of 20 bicep curl 30lbs✔️
10 box jumps
3 rep of 20 triceps extensions 30lbs ✔️
10 plank step ✔️
10 mountain climber steps✔️
3 rep of 20*3 70lbs ab machine (*3 = front middle and side each rep)✔️
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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 23 January 2019:
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838 kcal
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Fat: 30.70g | Prot: 39.24g | Carb: 129.38g.
Breakfast: Green Smoothie. Lunch: Piller's Extra Lean Ham Kolbassa, Cheese, Mixed Vegetables (Fresh)), Cucumber (with Peel). Snacks/Other: Honey, Lemon Juice (Canned or Bottled), Bragg Apple Cider Vinegar, Natursource Salad Topper, Black Tea, Bananas. more...
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losing 1.9 lb a week
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