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20 jumping jacks
10 squats
10 kb swings - 12 lbs
10 kb squats - 12 lbs
20 lunges
10 good mornings
10 leg swings
Strength
Week 11 Day 1
Back Squat
1*5 @ 60%
1*3 @ 70%
1*2 @ 80%
1*2 @ 90%
1*1 @ 95%
1*1 @ 103%
PR 155
800m run
Diet Calendar Entries for 22 June 2015:
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1296 kcal
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Fat: 34.21g | Prot: 89.29g | Carb: 161.95g.
Breakfast: Apples, Moov Organic Berry Cherry Blend, Dymatize Elite Whey Protein Isolate - Gourmet Vanilla, Kirkland Signature Natural Peanut Butter, Silk True Almond Dark Chocolate, Silver Hills The King's Bread, Bananas, So Delicious Coconut Milk. Lunch: Twizzler Rainbow, Roasted Broiled or Baked Chicken Breast, Moov Organic Berry Cherry Blend, Skotidakis Organic Greek Yogurt - 2%. Dinner: Prawns, Six Fortune Instant Stir Fry Noodle, Compliments Vegetable Stir Fry. Snacks/Other: Sweet Leaf Sweet Drops - English Toffee, Half and Half Cream, Starbucks Americano, Coffee. more...
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2753 kcal
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Activities & Exercise:
Driving - 50 minutes, Crossfit - 1 hour, Calisthenics (heavy, e.g. pushups) - 3 minutes, Housework - 1 hour, Sleeping - 8 hours, Desk Work - 8 hours, Resting - 5 hours and 7 minutes. more...
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