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Weekend was over quickly!! Sometimes good, although we do enjoy 😊 the Free Time!!
4:00 AM was early, but once awake I was on my way to my Self Commitment.
BearDown Gym Routine: Calories 650+
Warmup: 2 minute Cardio, stretching
• Back Squat 3x (6 Rounds), :03secs Pause at bottom - working on Form!
• Floor BB Chest Press 3x (6 Rounds), :01secs Pause, Power Up!!
• 15x Cyclist (plate under the heels) KB Squats - 3x
Supersets:
• 25x RB Hammie Curls
• :20sec Glutes Bridge each leg
• 3 sets
Finish: Assault Bike & Sit-ups - 14 minutes
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167.2 lb
Lost so far: 25.8 lb.
Still to go: 0 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 21 October 2019:
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2362 kcal
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Fat: 75.64g | Prot: 195.47g | Carb: 223.60g.
Breakfast: Coffee-Mate Sugar Free French Vanilla Powder Coffee Creamer, MusclePharm Combat Powder - Cookies 'N' Cream, Grapes, Starbucks Reduced-Fat Turkey Bacon Breakfast Sandwich, Chiquita Mini Banana, Pure Protein Chocolate Peanut Butter High Protein Bar (Small). Lunch: Goya Black Beans, Costco Frozen Chicken Breast, Green Giant Whole Kernel Sweet Corn, Boiled Egg, Del Monte Fresh Pineapple. Dinner: Coffee-Mate Sugar Free French Vanilla Powder Coffee Creamer, Mashed Potato, Green Giant Whole Kernel Sweet Corn, Jennie-O Ground Turkey 93/7, Olive Garden Garden-fresh Salad with Dressing, Vanilla Ice Creams . Snacks/Other: Pure Protein Chocolate Deluxe High Protein Bar (Small), Coffee-Mate Sugar Free French Vanilla Powder Coffee Creamer, All Whites 100% Liquid Egg Whites, General Mills Apple Cinnamon Cheerios, Coffee-Mate Sugar Free French Vanilla Powder Coffee Creamer, Dannon Light & Fit Greek Yogurt - Strawberry. more...
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losing 2.8 lb a week
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