4 min warm up ramp master level 1 speed 120 40 toe touches in plank 20 each side single leg bridges on medicine ball 15 each side triceps flies on hands and knees with 5 lb weight 15 leg lifts with both legs 15 triceps let downs to count of 10 20 each side single leg bridges on medicine ball 10 each side lunges with stability ball to a press with 12 lb weights 15 each side triceps flies on hands and knees with 5 lb weight 15 leg lifts with both legs 15 triceps let downs to count of 10 15 modified lunges 15 leg lifts with both legs 15 modified lunges 15 triceps let downs to count of 10
Knee excercises 20 bridges with ball between knees 20 leg lifts each side while crunching 2 sets of 20 each side side leg lifts IT band stretch each side 3 sets of 30 each side knee bends with band 2 sets of 20 calf raises both legs 10 each leg calf raises one leg
Cardio 20 min elliptical cardio function 5.5-6.0 HB 147
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80.5 kg
Lost so far: 21.1 kg.
Still to go: 24.3 kg.
Diet followed: Reasonably Well.
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2013 kcal
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Fat: 57.93g | Prot: 75.52g | Carbs: 268.60g.
Breakfast: Milk (1% Lowfat with Added Vitamin A) , 100% Natural Oats & Whey - Vanilla Bean, Coffee, No Calorie Sweetener. Lunch: Tomatoes, American Cheese, Everything Bagel. Dinner: Vanilla Ice Cream Sandwiches, Maraschino Cherries, Rum, 90 Calorie Coke, Dry Grated Parmesan Cheese, Red Table Wine, Fire Roasted Diced Tomatoes, Penne Pasta, Sweet Italian Links Sausage. Snacks/Other: Fruit Snacks Mixed Fruit, Milk Chocolate Eggs, Peanut Butter, Everything Bagel, Extra Virgin Olive Oil, Deli Sliced Ham. more...
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2777 kcal
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Exercise:
Desk Work - 2 hours and 30 minutes, Driving - 1 hour, Exercise machine (moderate) - 25 minutes, Calisthenics (light, e.g. home exercise) - 15 minutes, Calisthenics (heavy, e.g. pushups) - 30 minutes, Resting - 10 hours and 50 minutes, Sleeping - 8 hours, Housework - 30 minutes. more...
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Losing 0.4 kg a Week
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