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workout today - legs
30 min on elliptical
3 rep of 15 cable squat row 22.5
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 straight leg kick forward 12.5
3 rep of 15 cable kick backs 12.5
3 rep of 10 leg /ball crunches 12.5 blue ball
3 rep of 10 leg/ ball side to side 12.5
3 rep of 15 leg press 50lbs
3 rep of 16 ankle press 50lbs
next time going to add
leg curl machine
leg extension machine
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172.2 lb
Lost so far: 19.2 lb.
Still to go: 22.2 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 17 January 2018:
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1206 kcal
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Fat: 47.87g | Prot: 65.20g | Carb: 138.31g.
Breakfast: Europe's Best Summer Fruit Salad, Compliments Fat Free Cranberry Cocktail, Prairie Naturals Organic Hemp Protein, Bob's Red Mill Ground Flaxseed Meal. Lunch: Boiled Egg, Yours Naturally Lean Turkey Pepperoni, Tuna Salad Sandwich. Dinner: Rivaj Naan Bread, Skotidakis Jalapeno Yogurt Dip, Garden Fresh Naturals Pico De Gallo Salsa, Tostitos Scoops. Snacks/Other: Energy Balls, Black Tea. more...
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steady weight
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