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20 jumping jacks
20 squats
20 overhead lunges with dowel
10 kb swing - 12 lbs
10 kb squats - 12 lbs
10 leg swings
Week four Day one
Back Squat
1x 8 - 65% 94.25 lbs
1x 8 - 70% 101.50 lbs
1x 6 - 80% 116 lbs
1x 6 - 85% 123 lbs
Front Squat
1x 5 - 70% 84 lbs
1x 5- 75% 90 lbs
1x 5 - 80% 96 lbs
1x 5 - 85% 103 lbs
3 min plank
40 burpees
Diet Calendar Entries for 04 May 2015:
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1750 kcal
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Fat: 62.97g | Prot: 100.19g | Carb: 198.35g.
Breakfast: Gala Apples, Cream (Half & Half), Tillamook Medium Cheddar Cheese, Grimm's Lean Turkey Pepperoni, Kale, Fried Egg without Fat, Unsalted Butter Stick, Silver Hills Squirrelly Bread. Lunch: Yam, Turkey Chili. Dinner: WildRoots Sprouted Brown Rice, Chicken Meat (Roasting, Roasted, Cooked), The Laughing Cow Light Cheese, No Name Frozen Mixed Vegetables. Snacks/Other: Frozen Pop Ice (with Low Calorie Sweetener), Cream (Half & Half), Sweet Leaf Sweet Drops - English Toffee, Coffee. more...
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2984 kcal
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Activities & Exercise:
Mowing Lawn - 1 hour, Housework - 1 hour, Crossfit - 1 hour, Driving - 1 hour, Sleeping - 8 hours, Desk Work - 8 hours, Resting - 4 hours. more...
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