mikey32905's Journal, 09 July 2018

Here is my weigh in progress picture for the week. I weighed in at 221.6. I have three ways of calculating my body fat, which I average together. I use my scale, fat loss monitor, and the US Navy Calculator. My bodyfat came up to 25.5%.

Here was my workout for the day. It was a "Pull Day" workout.

Warm-up:
Jump rope (3 x 30sec)
short sprints (3 x 30 sec)

Superset (3 sets):
vertical pulls (x 40)
inverted Rows (3 x 25)

jackknife pullups (3 x 20)

neutral pull up (5 x 5)

Cooldown:
Superset (abs): 4 sets
hanging knee raises (x20)
Pulse-Ups (x20)
stomach vacuums (1 minute)

221.6 lb Lost so far: 15.4 lb.    Still to go: 48.6 lb.    Diet followed reasonably well.

---

1116 kcal

Activities & Exercise: Walking (exercise) - 3.5/mph - 45 minutes, Calisthenics (heavy, e.g. pushups) - 30 minutes, Samsung Health - 22 hours and 45 minutes. more...