today's planned work out.
25 min on elliptical
4 rep of 20 on torso rotation 70lbs ✔️ 4 rep of 20 on hip abduction 100lbs✔️ 4 rep of 20 on hip adduction 100lbs✔️ 3 rep of 20 on back extension 100lbs ✔️ 3 rep of 20 on pulley row 40lbs ✔️ 3 rep of 20 lat pulldown 40lbs ✔️ 3 rep of 20 triceps press 40lbs 3 rep of 15 chest press 25lbs✔️ 3 rep of 20 jumping jacks ✔️ 3 rep of 20 MTS crunch 30lbs ✔️
15 min treadmill
need to add next week 3 rep of 10 assisted dip 100lbs 3 rep of 10 assisted chin up 3 rep of 15 pictorial fly 25 lbs
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80.6 kg
Lost so far: 6.3 kg.
Still to go: 12.5 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 17 January 2019:
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764 kcal
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Fat: 36.42g | Prot: 28.76g | Carbs: 93.93g.
Breakfast: Green Smoothie. Lunch: Chicken Gumbo Soup. Snacks/Other: Mixed Seeds, Hard-Boiled Egg, Wholly Guacamole Guacamole Minis, Cucumber (with Peel), Celery. more...
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Losing 1.3 kg a Week
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