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First chance back to the gym after the ankle surgery-two weeks ago. I could only use an Assault Bike, with 1 foot, and concentrate on Shoulders & Chest.
WOD-750 Cals
Assault Bike-20 Minutes
Strength-4 Rounds
•Cable Shoulder Pulls (15x) & Band Stretches - Front (15x)
• Sit-ups (25x) & Push-ups (15x)
• Chest DB Press Tempo (15x) & Band Over the Head to Back Waist (10x)
• DB Curls (10x) & DB OH Tricep (10x)
Finish
Assault Bike-5 minutes
Time for a Healthy Breakfast!!
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170.6 lb
Lost so far: 22.4 lb.
Still to go: 2.6 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 08 September 2018:
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2355 kcal
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Fat: 104.43g | Prot: 106.42g | Carb: 249.67g.
Breakfast: Dried Prune, Starbucks Reduced-Fat Turkey Bacon Breakfast Sandwich, Coffee with Cream and Sugar, Chiquita Mini Banana, Coffee with Cream and Sugar. Lunch: Cooked Octopus, Kirkland Signature Mixed Nuts, Black Beans (Canned), Chicken Breast, Steamed Rice. Dinner: Hunt's Bold BBQ Sauce, Kirkland Signature Smoked Pulled Pork, Sunny Select Classic Caesar Croutons, Sun-Maid Mini-Snacks Natural California Raisins, Domino Sugar Light Brown Sugar, Bertolli I Can't Believe It's Not Butter Light, Sweet Potato , Tree Top Natural Apple Sauce (No Sugar Added), Olive Garden Garden-fresh Salad with Dressing. Snacks/Other: Kraft Wheat Thins Original, White Grapes, Skippy Extra Crunchy Super Chunk Peanut Butter. more...
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2535 kcal
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Activities & Exercise:
Cross Training - 1 hour and 20 minutes, Sleeping - 8 hours, Resting - 14 hours and 40 minutes. more...
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losing 0.7 lb a week
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