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workout today - legs
30 min on elliptical
3 rep of 15 cable squat row 17.5
3 rep of 15 cable hip adduction 12.5
3 rep of 15 cable hip abduction 12.5
3 rep of 15 cable knee ups 12.5
3 rep of 15 cable kick backs 12.5
3 rep of 10 unilateral squat row 12.5
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174.2 lb
Lost so far: 17.2 lb.
Still to go: 24.2 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 10 January 2018:
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1372 kcal
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Fat: 79.92g | Prot: 74.20g | Carb: 138.84g.
Breakfast: Apple Cider, Lemon, Ginger and Honey Drink, Spinach, Europe's Best Summer Fruit Salad, Compliments Fat Free Cranberry Cocktail. Lunch: Gumbo with Rice (New Orleans Type with Shellfish, Pork or Poultry, Tomatoes, Okra, Rice). Dinner: Mixed Vegetables (Fresh)), Cracker Barrel Cheddar Cheese, Piller's Kolbassa Sausage, Christie Vegetable Thins. Snacks/Other: Almonds, Body Fit Energy Mix. more...
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losing 4.9 lb a week
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