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workout today - legs
25 min on elliptical
3 rep of 10 rope pull down
3 rep of 10 kettle Bell side downs
5 x 20 jumping jacks
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 15 leg press 50lbs
3 rep of 15 leg curl machine 30 lbs
3 rep of 15 leg extension machine 30lbs
next time going to add
3 rep of 16 ankle press 50lbs
3 rep of 10 leg/ ball side to side 12.5
3 rep of 10 leg /ball crunches 12.5 blue ball
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171.0 lb
Lost so far: 20.4 lb.
Still to go: 21.0 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 24 January 2018:
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1049 kcal
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Fat: 40.80g | Prot: 43.48g | Carb: 133.14g.
Lunch: Gumbo with Rice (New Orleans Type with Shellfish, Pork or Poultry, Tomatoes, Okra, Rice). Snacks/Other: Nestea Cool Iced Tea, Tostitos Scoops, Energy Balls, Garden Fresh Naturals Pico De Gallo Salsa. more...
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steady weight
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