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12/2015, 7:37am 24 hour fitness
Rocit seated dip 9, 151#
15 reps (3- & 12, 195#
10 reps (4
Rocit bicep curl #8, 85#
10 reps (rt bursitis) (4+
Rocit chest press #7, 145#
10 reps (3+
& lifelines leg curl 65#
4 reps each leg
& @ 110#both legs
10 reps (5-
12 reps (5-
Lifelines leg extention 85#
10 reps rt leg, 10 left leg (3+
12 reps rt leg, 12 left leg (5
Rocit mid row #15, 226lb.
20 reps (5-
Lifelines Seated leg press 190#
10 reps (3
230#
10 reps (5-
Calf machine worked in w/ a young stocky guy at 4 LRG 4 med wts
15 reps (5- ( he didn't bother to answer my request just waved me in condescendingly after glancing at my skinny body . @ Free weights machine, standing, under shoulder pads. Footrest rotate maximizing full range of motion effect.)
Lifelines Seated row 115#,
10 (3-
then:
@ 205#
4 reps difficult, (5+ (this machine awkward to start, then easier.)
done 8:34am
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147.3 lb
Lost so far: 7.4 lb.
Still to go: 0 lb.
Diet followed 100%.
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Diet Calendar Entry for 20 December 2015:
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1993 kcal
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Fat: 36.14g | Prot: 117.36g | Carb: 287.82g.
Breakfast: Blueberries, Bob's Red Mill Old Country Style Muesli, Fennel Seed, BillsGingerJuice 1oz Raw Ginger Juice organic, Bill, Spirulina Seaweed (Dried), Kelp Seaweed, Solgar Calcium Magnesium Citrate, Red or Cayenne Pepper, Whole Foods Market Nutritional Yeast, Now Foods Psyllium Husk Powder, Tangerines (Mandarin Oranges), Fat Free Cholesterol Free Yeast Type Coffee Cake with Fruit, Jenny Kalamata Natural Dried Figs. Lunch: Tart is Smart Tart Cherry Juice Concentrate, 28g, BillsGingerJuice 1oz Raw Ginger Juice organic, Bill, Tart is Smart Tart Cherry Juice Concentrate, Onions, Red Potatoes (Flesh and Skin), Baked or Broiled Salmon, Green Tea. Dinner: Brandy, BillsGingerJuice 1oz Raw Ginger Juice organic, Bill, Nature Made Magnesium Citrate, Black Pepper, R.W. Knudsen Family Just Black Cherry Juice, Turmeric (Ground). more...
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losing 3.5 lb a week
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