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5 min warm up elliptical level 8
15 min ramp master resistance 9-7 crossramp 1 strides 120+
6 min elliptical level 7-5 speed 5.5
20 bridges with ball between knees
3 sets of 20 each side leg lifts front
3 sets of 20 each side leg lifts side
IT band stretch both sides
3 sets of 30 knee bends with yellow resistance band
2 sets of 20 calf raises both feet
2 sets of 10 each side calf raises 1 foot
50 squats with stability ball and ball between knees
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180.0 lb
Lost so far: 44.0 lb.
Still to go: 56.0 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 25 March 2013:
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1479 kcal
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Fat: 45.86g | Prot: 78.93g | Carb: 186.19g.
Breakfast: No Calorie Sweetener, 100% Natural Oats & Whey - Vanilla Bean, Coffee, Milk (1% Lowfat with Added Vitamin A) . Lunch: Butter, Italian Bread, Mango Chipotle Salad Dressing, Pears, Pine Nuts (Pignolias), Lettuce Salad with Assorted Vegetables, Shrimp Teriyaki (Shrimp with Soy-Based Sauce) (Mixture). Dinner: Butter, Dinner Rolls, Tomato Caprese Salad, Deep Fried Potato French Fries (from Frozen), Chicken Gyro Sandwich. Snacks/Other: Medleys. more...
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2486 kcal
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Activities & Exercise:
Desk Work - 30 minutes, Sitting - 1 hour and 35 minutes, Exercise machine (moderate) - 26 minutes, Calisthenics (light, e.g. home exercise) - 20 minutes, Driving - 30 minutes, Resting - 12 hours and 9 minutes, Sleeping - 8 hours, Housework - 30 minutes. more...
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losing 3.5 lb a week
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