srossca's Journal, 16 July 2018

Survived the weekend!! Too many cheat meals...haha.

WOD-500 Cals

Warmup -4 Rounds
• Assault Bike 20secs
• Air Squats 5x
• 100m Run

Legs-
• 10x Back Squats (3 Sets) AFAP
• 50x Lunges
• 5x (3 Sets) Tempo :05secs down
• 40x Lunges
• 3x (3 Sets) AHAP
• 30x Lunges

Finish-RDL 3 x 10

177.0 lb Lost so far: 16.0 lb.    Still to go: 9.0 lb.    Diet followed reasonably well.

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754 kcal

Fat: 16.44g | Prot: 41.09g | Carb: 111.47g.   Breakfast: Coffee with Cream and Sugar, Pure Protein Chocolate Peanut Butter High Protein Bar (Small), Starbucks Reduced-Fat Turkey Bacon Breakfast Sandwich, Chiquita Mini Banana. Snacks/Other: Bare Naked Vanilla Almond Crunch Granola, Plum, Dannon Light & Fit Greek Yogurt - Strawberry. more...

2389 kcal

Activities & Exercise: Weight Training (Bodybuilding) - 44 minutes, Resting - 15 hours and 16 minutes, Sleeping - 8 hours. more...