LaShuan's Journal, 22 August 2009

Yesterday was a good day. I decreased my weights a little. I did 25 minutes of weights and 35 minutes on the treadmill. I had a great workout. Now its the weekend and I have to work for 12 hours so no work out planned for today.

Yesterdays workout
Treadmill 10 minutes at 3.0 speed at 10 incline
Treadmill 15 minutes at 3.5 speed at no incline
Treadmill 10 minutes at 4.0 speed at no inlcine

3 sets of 10 push ups
100 arm raises with a 3 lb free weights
5 sets of 20 upper arms weights with 20 lbs weights
2 sets of 25 leg raises with a 3 lb free weight
3 sets of 20 upper arm weights with 10 lb free weight
3 sets of upper arm weights with the 8 lb free weight

Body Fat% - 25.3
Muscle Mass% - 41.4
Body Water% - 56.6
Bone Mass - 4.8 lbs.
137.2 lb Lost so far: 15.3 lb.    Still to go: 7.2 lb.    Diet followed reasonably well.

Diet Calendar Entries for 22 August 2009:
1376 kcal Fat: 40.13g | Prot: 57.99g | Carb: 215.66g.   Breakfast: egg, Promise activ Buttery Spread, Grape Jelly, Toasted 100% Whole Wheat Bread. Lunch: fat free bologna, fat free cheese, APPLE, arnolds whole wheat bread. Dinner: fat free bologna, fat free cheese. Snacks/Other: chex mix, Fiber One Chewy Bars. more...
1908 kcal Activities & Exercise: Desk Work - 12 hours, Resting - 4 hours, Sleeping - 8 hours. more...
on diet LaShuan's own diet   losing 8.4 lb a week


Those long work hours do mess with the workouts, don't they! But you're doing a great job the rest of the time, so no worries! 
22 Aug 09 by member: amryk
Nice loss! 
22 Aug 09 by member: information
Thanks amryk and information... I hope the loss stays this 
22 Aug 09 by member: LaShuan


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