Approved Log My Fat Loss journey Log

[ceo]

Bros we got confidence in you there's a lot of improvement left

 

[25homes]

So this week I attempted fasting on Tuesday, Thursday, Saturday. It went pretty well I think. I changed my diet up some since I feel like I have no idea what I'm doing.

My knee gets pretty swollen on after soccer. We had Practice Monday and Wednesday night. It definitely impacts me the next day. Currently I am not doing therapy due to America insurance was only good for 30 visits. I'm hoping riding the spin bike every other day and my leg work out will continue improvement of my knee. My left leg is a good amount weaker then my right leg. Any advice is always greatly appreciated.

I struggle with hunger and poor choices late at night. Most of the time I'm in a barely conscious sleep walking/eating state but I usually eat a nature valley bar.

I weighted in Today at 277 pounds. I feel good about it.

Monday

5:30 A.M.
10-egg whites

8:00 A.M.
2 scoops of iso 100 dymatize fruity pebbles.

11:00 A.M.
Blue berry Chobani yogurt and a apple

12:00 Work out

External/Internal Rotation on Cables 1x20 10 lbs
1x20 15lbs

Bench Press
1x15 150lbs
1x15 160lbs
1x12 160lbs
1x12 160lbs

Incline Press
1x15 110 lbs
1x15 110 lbs
1x12 100 lbs
1x12 90 lbs

Fly’s
1x15 85 lbs
1x15 90 lbs
1x 12 95
1x10 95

Military press
2-15 60lbs
1-12 60lbs
1-10 60 lbs

Skull crushers
3-15 60 lbs
1-10 60 lbs

Overhead triceps extension
2-15 45 lbs
2-12 50 lbs

Triceps push downs
1x15 40lbs
1x 10 30lbs
1x 7 30 lbs
1x 4 30 lbs

1:30pm
8 ounce of chicken
1 cup of broccoli.

5:00 pm
4 ounces of ground beef
1.5 cup of string beans
1 cup of mash potatoes.

9:30pm

8 ounces of ground beef
1 cup of string bean.

11:25PM
nature valley bar.

I had work from 8-5. And soccer from 6-9.

Tuesday:

Fasted till 6:30 p.m.

4:40 spin bike for 45 min. It was a rough one I guess with not eating and my knee being a little swollen.

6:30 pm.
8 ounces of baked chicken
1 cup of rice
1.5 cup of broccoli

9:00 p.m
8 ounces of baked chicken
1 cup of rice
1.5 cup of broccoli

11:30 p.m
Nature valley bar

Wednesday:

4:30 am work out.

Wide grip lat pull down
1x20 85 lbs
3x20 90 lbs
1x20 95 lbs

Cable Pull Overs
1x20 30 lbs
4x20 35 lbs

Machine rows
1x20 80 lbs
3x20 85 lbs
1x 18 90 lbs

Bent over rows
3x15 50 lbs
2x13 60 lbs

Hyperextension
3x15
1x12
1x9

Br bell bicep curls

4x15 40 lbs
1x11 40 lbs

Preacher curls
1x15 40 lbs
1x 14 50 lbs
1x12 50 lbs
1x12 40 lbs
1x 13 35 lbs
1x7 35 lbs

Leg raises
1x15
1x13
1x11
1x8
1x4

Heel taps
3x15
2x10

6:00 am
10-egg whites.

9:30 am
Chobani Greek blueberry yogurt

12:30 PM
8 ounces of baked chicken
1 cup of rice
1cup of broccoli

4:30 PM
2 scoops 2 scoops of iso 100 dymatize fruity pebbles.

7:00 PM
4 ounces of ground beef
1/2 cup of string beans

9:30 PM
4 ounces Turkey
2 slices of wheat bread

11:45PM
Nature valley bar.

Thursday.

4:30 ish spin bike for 45 min.

Fasted till 4:30pm.

4:30pm
6 oz of chicken
1 cup of rice
1 cup of broccoli

6:30pm
4 oz of Turkey

9:30pm
6 oz of ground beef
1 cup rice

Friday

5:00AM
10 egg whites

5:30 A.M. Work out

All lifts are done single legged.

Leg press
1x15 85lbs
1x15 90lbs
1x15 100lbs
1x14 100 lbs
1x11 115lbs

Leg extension
2x15 40 lbs
1x14 45 lbs
1x11 45 lbs
1x7 45 lbs

Leg curl
1x15 25 lbs
1x15 30 lbs
1x11 30 lbs
1x8 30 lbs
1x4 25 lbs

Calf raises
2x15 70lbs
2x15 75lbs
1x8 80 lbs

Lunges
2x10
1x4

Step ups and step down
4x20

Single leg jumps- toll failure
2x10
1x4

Leg raises
1x15
1x10
1x7
1x3
1x2

Heel taps
3x15
2x10

10:30 AM
Blueberry Chobani yogurt.

12:30 PM
8 oz of chicken
1 cup of rice
1 cup of broccoli

4:30 PM
Orange

7:30 PM
6 pieces of California roll
6 oz of chicken

11:30PM
4 oz Turkey
2 slices of wheat bread

Saturday
Fasted till 4:30pm.

4:30 PM
Chobani yogurt.
4 oz of chicken
1 slice of wheat bread.

5:30 PM
8 oz steak
1 cup of rice
1.5 cups peas

9:30 PM
4oz. Turkey
2 slices of wheat bread

11:50 PM
Nature valley bar.

Sunday.
8:20
45 min cardio cycling
9:20 am
10- Egg whites

10:30 am
Apple

Any input is greatly appreciated thanks!

Great work

 

[ballin2504]

So this week I attempted fasting on Tuesday, Thursday, Saturday. It went pretty well I think. I changed my diet up some since I feel like I have no idea what I'm doing.

My knee gets pretty swollen on after soccer. We had Practice Monday and Wednesday night. It definitely impacts me the next day. Currently I am not doing therapy due to America insurance was only good for 30 visits. I'm hoping riding the spin bike every other day and my leg work out will continue improvement of my knee. My left leg is a good amount weaker then my right leg. Any advice is always greatly appreciated.

I struggle with hunger and poor choices late at night. Most of the time I'm in a barely conscious sleep walking/eating state but I usually eat a nature valley bar.

I weighted in Today at 277 pounds. I feel good about it.

Monday

5:30 A.M.
10-egg whites

8:00 A.M.
2 scoops of iso 100 dymatize fruity pebbles.

11:00 A.M.
Blue berry Chobani yogurt and a apple

12:00 Work out

External/Internal Rotation on Cables 1x20 10 lbs
1x20 15lbs

Bench Press
1x15 150lbs
1x15 160lbs
1x12 160lbs
1x12 160lbs

Incline Press
1x15 110 lbs
1x15 110 lbs
1x12 100 lbs
1x12 90 lbs

Fly’s
1x15 85 lbs
1x15 90 lbs
1x 12 95
1x10 95

Military press
2-15 60lbs
1-12 60lbs
1-10 60 lbs

Skull crushers
3-15 60 lbs
1-10 60 lbs

Overhead triceps extension
2-15 45 lbs
2-12 50 lbs

Triceps push downs
1x15 40lbs
1x 10 30lbs
1x 7 30 lbs
1x 4 30 lbs

1:30pm
8 ounce of chicken
1 cup of broccoli.

5:00 pm
4 ounces of ground beef
1.5 cup of string beans
1 cup of mash potatoes.

9:30pm

8 ounces of ground beef
1 cup of string bean.

11:25PM
nature valley bar.

I had work from 8-5. And soccer from 6-9.

Tuesday:

Fasted till 6:30 p.m.

4:40 spin bike for 45 min. It was a rough one I guess with not eating and my knee being a little swollen.

6:30 pm.
8 ounces of baked chicken
1 cup of rice
1.5 cup of broccoli

9:00 p.m
8 ounces of baked chicken
1 cup of rice
1.5 cup of broccoli

11:30 p.m
Nature valley bar

Wednesday:

4:30 am work out.

Wide grip lat pull down
1x20 85 lbs
3x20 90 lbs
1x20 95 lbs

Cable Pull Overs
1x20 30 lbs
4x20 35 lbs

Machine rows
1x20 80 lbs
3x20 85 lbs
1x 18 90 lbs

Bent over rows
3x15 50 lbs
2x13 60 lbs

Hyperextension
3x15
1x12
1x9

Br bell bicep curls

4x15 40 lbs
1x11 40 lbs

Preacher curls
1x15 40 lbs
1x 14 50 lbs
1x12 50 lbs
1x12 40 lbs
1x 13 35 lbs
1x7 35 lbs

Leg raises
1x15
1x13
1x11
1x8
1x4

Heel taps
3x15
2x10

6:00 am
10-egg whites.

9:30 am
Chobani Greek blueberry yogurt

12:30 PM
8 ounces of baked chicken
1 cup of rice
1cup of broccoli

4:30 PM
2 scoops 2 scoops of iso 100 dymatize fruity pebbles.

7:00 PM
4 ounces of ground beef
1/2 cup of string beans

9:30 PM
4 ounces Turkey
2 slices of wheat bread

11:45PM
Nature valley bar.

Thursday.

4:30 ish spin bike for 45 min.

Fasted till 4:30pm.

4:30pm
6 oz of chicken
1 cup of rice
1 cup of broccoli

6:30pm
4 oz of Turkey

9:30pm
6 oz of ground beef
1 cup rice

Friday

5:00AM
10 egg whites

5:30 A.M. Work out

All lifts are done single legged.

Leg press
1x15 85lbs
1x15 90lbs
1x15 100lbs
1x14 100 lbs
1x11 115lbs

Leg extension
2x15 40 lbs
1x14 45 lbs
1x11 45 lbs
1x7 45 lbs

Leg curl
1x15 25 lbs
1x15 30 lbs
1x11 30 lbs
1x8 30 lbs
1x4 25 lbs

Calf raises
2x15 70lbs
2x15 75lbs
1x8 80 lbs

Lunges
2x10
1x4

Step ups and step down
4x20

Single leg jumps- toll failure
2x10
1x4

Leg raises
1x15
1x10
1x7
1x3
1x2

Heel taps
3x15
2x10

10:30 AM
Blueberry Chobani yogurt.

12:30 PM
8 oz of chicken
1 cup of rice
1 cup of broccoli

4:30 PM
Orange

7:30 PM
6 pieces of California roll
6 oz of chicken

11:30PM
4 oz Turkey
2 slices of wheat bread

Saturday
Fasted till 4:30pm.

4:30 PM
Chobani yogurt.
4 oz of chicken
1 slice of wheat bread.

5:30 PM
8 oz steak
1 cup of rice
1.5 cups peas

9:30 PM
4oz. Turkey
2 slices of wheat bread

11:50 PM
Nature valley bar.

Sunday.
8:20
45 min cardio cycling
9:20 am
10- Egg whites

10:30 am
Apple

Any input is greatly appreciated thanks!

Some nice training sessions

 

[Noah Wixx]

Excellent training

 

[Tiger Salman Khan]

So this week I attempted fasting on Tuesday, Thursday, Saturday. It went pretty well I think. I changed my diet up some since I feel like I have no idea what I'm doing.

My knee gets pretty swollen on after soccer. We had Practice Monday and Wednesday night. It definitely impacts me the next day. Currently I am not doing therapy due to America insurance was only good for 30 visits. I'm hoping riding the spin bike every other day and my leg work out will continue improvement of my knee. My left leg is a good amount weaker then my right leg. Any advice is always greatly appreciated.

I struggle with hunger and poor choices late at night. Most of the time I'm in a barely conscious sleep walking/eating state but I usually eat a nature valley bar.

I weighted in Today at 277 pounds. I feel good about it.

Monday

5:30 A.M.
10-egg whites

8:00 A.M.
2 scoops of iso 100 dymatize fruity pebbles.

11:00 A.M.
Blue berry Chobani yogurt and a apple

12:00 Work out

External/Internal Rotation on Cables 1x20 10 lbs
1x20 15lbs

Bench Press
1x15 150lbs
1x15 160lbs
1x12 160lbs
1x12 160lbs

Incline Press
1x15 110 lbs
1x15 110 lbs
1x12 100 lbs
1x12 90 lbs

Fly’s
1x15 85 lbs
1x15 90 lbs
1x 12 95
1x10 95

Military press
2-15 60lbs
1-12 60lbs
1-10 60 lbs

Skull crushers
3-15 60 lbs
1-10 60 lbs

Overhead triceps extension
2-15 45 lbs
2-12 50 lbs

Triceps push downs
1x15 40lbs
1x 10 30lbs
1x 7 30 lbs
1x 4 30 lbs

1:30pm
8 ounce of chicken
1 cup of broccoli.

5:00 pm
4 ounces of ground beef
1.5 cup of string beans
1 cup of mash potatoes.

9:30pm

8 ounces of ground beef
1 cup of string bean.

11:25PM
nature valley bar.

I had work from 8-5. And soccer from 6-9.

Tuesday:

Fasted till 6:30 p.m.

4:40 spin bike for 45 min. It was a rough one I guess with not eating and my knee being a little swollen.

6:30 pm.
8 ounces of baked chicken
1 cup of rice
1.5 cup of broccoli

9:00 p.m
8 ounces of baked chicken
1 cup of rice
1.5 cup of broccoli

11:30 p.m
Nature valley bar

Wednesday:

4:30 am work out.

Wide grip lat pull down
1x20 85 lbs
3x20 90 lbs
1x20 95 lbs

Cable Pull Overs
1x20 30 lbs
4x20 35 lbs

Machine rows
1x20 80 lbs
3x20 85 lbs
1x 18 90 lbs

Bent over rows
3x15 50 lbs
2x13 60 lbs

Hyperextension
3x15
1x12
1x9

Br bell bicep curls

4x15 40 lbs
1x11 40 lbs

Preacher curls
1x15 40 lbs
1x 14 50 lbs
1x12 50 lbs
1x12 40 lbs
1x 13 35 lbs
1x7 35 lbs

Leg raises
1x15
1x13
1x11
1x8
1x4

Heel taps
3x15
2x10

6:00 am
10-egg whites.

9:30 am
Chobani Greek blueberry yogurt

12:30 PM
8 ounces of baked chicken
1 cup of rice
1cup of broccoli

4:30 PM
2 scoops 2 scoops of iso 100 dymatize fruity pebbles.

7:00 PM
4 ounces of ground beef
1/2 cup of string beans

9:30 PM
4 ounces Turkey
2 slices of wheat bread

11:45PM
Nature valley bar.

Thursday.

4:30 ish spin bike for 45 min.

Fasted till 4:30pm.

4:30pm
6 oz of chicken
1 cup of rice
1 cup of broccoli

6:30pm
4 oz of Turkey

9:30pm
6 oz of ground beef
1 cup rice

Friday

5:00AM
10 egg whites

5:30 A.M. Work out

All lifts are done single legged.

Leg press
1x15 85lbs
1x15 90lbs
1x15 100lbs
1x14 100 lbs
1x11 115lbs

Leg extension
2x15 40 lbs
1x14 45 lbs
1x11 45 lbs
1x7 45 lbs

Leg curl
1x15 25 lbs
1x15 30 lbs
1x11 30 lbs
1x8 30 lbs
1x4 25 lbs

Calf raises
2x15 70lbs
2x15 75lbs
1x8 80 lbs

Lunges
2x10
1x4

Step ups and step down
4x20

Single leg jumps- toll failure
2x10
1x4

Leg raises
1x15
1x10
1x7
1x3
1x2

Heel taps
3x15
2x10

10:30 AM
Blueberry Chobani yogurt.

12:30 PM
8 oz of chicken
1 cup of rice
1 cup of broccoli

4:30 PM
Orange

7:30 PM
6 pieces of California roll
6 oz of chicken

11:30PM
4 oz Turkey
2 slices of wheat bread

Saturday
Fasted till 4:30pm.

4:30 PM
Chobani yogurt.
4 oz of chicken
1 slice of wheat bread.

5:30 PM
8 oz steak
1 cup of rice
1.5 cups peas

9:30 PM
4oz. Turkey
2 slices of wheat bread

11:50 PM
Nature valley bar.

Sunday.
8:20
45 min cardio cycling
9:20 am
10- Egg whites

10:30 am
Apple

Any input is greatly appreciated thanks!

@blueshadow13 nice detailed updates......

 

[blueshadow13]

This week was super busy with all the kids sport activities and coaching. I continued fasting every other day for the most part. I usually fast about 16 hours some days are longer.

Today I weighed in at 264 pounds. Lost 3 pounds last week and a total of 6 pounds lost in two weeks. I feel kind of tired.

My leg work out was a huge struggle yesterday just felt very weak and kind of disappointed on how week my left leg was. But I am hitting the bike for cardio pretty much every other day so that probably effected the workout.

Any advice is always appreciated. I still need to dive farther in the forums to compare to other peoples diet. I am trying to get more fruit and veggies in. I was running low on options at the house went back out today to restock up.

Thanks!

Monday

45 min Cardio 7:00 am

1:00 pm
8 oz chicken
2 cups of string beans


3:30 pm

Apple

5:00 pm
8 oz ground beef
2 cups of string beans

9:30 pm
6oz of ground beef

11:45 pm
Nature valley bar.

Tuesday

External/Internal Rotation on Cables
1x20 10 lbs
1x20 15lbs

Bench Press
1x15 150lbs
1x15 160lbs
1x11 160lbs
1x12 150lbs

Incline Press
1x15 110 lbs
1x8 110 lbs
1x12 100 lbs
1x10 100lbs

Fly’s
1x15 85 lbs
1x15 90 lbs
1x 12 95
1x10 95

Military press
2-15 60lbs
1-12 60lbs
1-10 60 lbs

Upright row
2-15 60lbs
1-12 60lbs
1-10 60 lbs

Lateral raise
3x20 5 lbs
1x18 5 lbs
1x10 10 lbs

Skull crushers
2-20 50 lbs
1-18 50 lbs
1-17 50 lbs
1-14 60 lbs

Overhead triceps extension
1-15 45 lbs
2-15 55 lbs
2-12 55 lbs

Triceps push downs
1x15 40lbs
1x 14 35lbs
1x 8 35lbs
1x 10 30 lbs
1x 8 30 lbs

6:00am
10 egg whites

9:00am
chobani yogut

12:10pm
Cava chicken wrap

4 pm
Apple

5:00 pm
4 ounces of ground beef
1.5 cup of string beans
1 cup of mash potatoes.

9:30pm
8 ounces of ground beef
1 cup of string bean.


Wednesday

Fasted till 7:30 p.m.

3:30pm spin bike for 45 min.

7:30 pm.
8 ounces of ground beef
.5 cup of rice
2 cup of broccoli

9:00 p.m
8 ounces of baked chicken
1 cup of rice
1.5 cup of broccoli

11:30 p.m
4 oz of turkey
2 slices of wheat bread

Thursday:

4:30 am work out.

Wide grip lat pull down
1x20 85 lbs
1x20 90 lbs
1x20 95 lbs
1x20 100 lbs
1x14 105 lbs

Cable Pull Overs
1x20 30 lbs
2x20 35 lbs
2x20 40 lbs

Machine rows
1x20 80 lbs
2x20 85 lbs
1x20 90 lbs
1x16 95 lbs

Bent over rows
2x15 50 lbs
3x15 60 lbs

Hyperextension till failure
4x15
1x14

Bar bell bicep curls
4x15 40 lbs
1x12 40 lbs

Preacher curls
1x15 40 lbs
1x 15 45
1x15 50 lbs
1x10 50 lbs
1x 11 45 lbs
1x10 40 lbs

Leg raises
1x15
1x14
1x12
1x10
1x6

Heel taps
1x20
3x15
1x11



6:00 am
10-egg whites.

9:30 am
Chobani Greek blueberry yogurt

12:30
4 ounces of baked chicken
1cup of broccoli

4:30
8 ounces of baked chicken
1-1/2 cups broccoli


9:30pm
6 oz of ground beef
1 cup of broccoli

11:30pm
4 oz of turkey
2 slices of wheat bread

Saturday

6:00 AM work out

Leg press
2x15 85lbs
1x15 90lbs
1x15 95bs
1x12 100 lbs
1x8 105lbs

Leg extension
2x15 40 lbs
1x15 45 lbs
1x13 45 lbs
1x9 45 lbs
1x5 45 lbs

Leg curl
1x15 25 lbs
1x8 30 lbs
1x12 25 lbs
1x6 25 lbs
1x4 25 lbs

Calf raises
2x15 70lbs
2x15 75lbs
1x8 80 lbs

Lunges
2x4

Step ups and step down
4x20

Single leg jumps- toll failure
2x10
1x7
1x4

Leg raises
1x15
1x13
1x9
1x7
1x6

Heel taps
3x15
2x13

4:00 pm
6 Steamed crabs (kids birthday party )

8:00 pm
4 oz of ground beef
2 oz of turkey

10:30 pm
Blueberry Chobani yogurt.
Banana

11:30 PM

2 oz of turkey

Sunday:

11AM
45 min cardio

 

[stevesmi]

just be careful with beans, they are extremely healthy yes, but many of us have a tough time digesting them. if you notice that issue then you need to A: either stop eating them or B: take them with digestive enzymes every time

 

[MUSTANG_18]

This week was super busy with all the kids sport activities and coaching. I continued fasting every other day for the most part. I usually fast about 16 hours some days are longer.

Today I weighed in at 264 pounds. Lost 3 pounds last week and a total of 6 pounds lost in two weeks. I feel kind of tired.

My leg work out was a huge struggle yesterday just felt very weak and kind of disappointed on how week my left leg was. But I am hitting the bike for cardio pretty much every other day so that probably effected the workout.

Any advice is always appreciated. I still need to dive farther in the forums to compare to other peoples diet. I am trying to get more fruit and veggies in. I was running low on options at the house went back out today to restock up.

Thanks!

Monday

45 min Cardio 7:00 am

1:00 pm
8 oz chicken
2 cups of string beans


3:30 pm

Apple

5:00 pm
8 oz ground beef
2 cups of string beans

9:30 pm
6oz of ground beef

11:45 pm
Nature valley bar.

Tuesday

External/Internal Rotation on Cables
1x20 10 lbs
1x20 15lbs

Bench Press
1x15 150lbs
1x15 160lbs
1x11 160lbs
1x12 150lbs

Incline Press
1x15 110 lbs
1x8 110 lbs
1x12 100 lbs
1x10 100lbs

Fly’s
1x15 85 lbs
1x15 90 lbs
1x 12 95
1x10 95

Military press
2-15 60lbs
1-12 60lbs
1-10 60 lbs

Upright row
2-15 60lbs
1-12 60lbs
1-10 60 lbs

Lateral raise
3x20 5 lbs
1x18 5 lbs
1x10 10 lbs

Skull crushers
2-20 50 lbs
1-18 50 lbs
1-17 50 lbs
1-14 60 lbs

Overhead triceps extension
1-15 45 lbs
2-15 55 lbs
2-12 55 lbs

Triceps push downs
1x15 40lbs
1x 14 35lbs
1x 8 35lbs
1x 10 30 lbs
1x 8 30 lbs

6:00am
10 egg whites

9:00am
chobani yogut

12:10pm
Cava chicken wrap

4 pm
Apple

5:00 pm
4 ounces of ground beef
1.5 cup of string beans
1 cup of mash potatoes.

9:30pm
8 ounces of ground beef
1 cup of string bean.


Wednesday

Fasted till 7:30 p.m.

3:30pm spin bike for 45 min.

7:30 pm.
8 ounces of ground beef
.5 cup of rice
2 cup of broccoli

9:00 p.m
8 ounces of baked chicken
1 cup of rice
1.5 cup of broccoli

11:30 p.m
4 oz of turkey
2 slices of wheat bread

Thursday:

4:30 am work out.

Wide grip lat pull down
1x20 85 lbs
1x20 90 lbs
1x20 95 lbs
1x20 100 lbs
1x14 105 lbs

Cable Pull Overs
1x20 30 lbs
2x20 35 lbs
2x20 40 lbs

Machine rows
1x20 80 lbs
2x20 85 lbs
1x20 90 lbs
1x16 95 lbs

Bent over rows
2x15 50 lbs
3x15 60 lbs

Hyperextension till failure
4x15
1x14

Bar bell bicep curls
4x15 40 lbs
1x12 40 lbs

Preacher curls
1x15 40 lbs
1x 15 45
1x15 50 lbs
1x10 50 lbs
1x 11 45 lbs
1x10 40 lbs

Leg raises
1x15
1x14
1x12
1x10
1x6

Heel taps
1x20
3x15
1x11



6:00 am
10-egg whites.

9:30 am
Chobani Greek blueberry yogurt

12:30
4 ounces of baked chicken
1cup of broccoli

4:30
8 ounces of baked chicken
1-1/2 cups broccoli


9:30pm
6 oz of ground beef
1 cup of broccoli

11:30pm
4 oz of turkey
2 slices of wheat bread

Saturday

6:00 AM work out

Leg press
2x15 85lbs
1x15 90lbs
1x15 95bs
1x12 100 lbs
1x8 105lbs

Leg extension
2x15 40 lbs
1x15 45 lbs
1x13 45 lbs
1x9 45 lbs
1x5 45 lbs

Leg curl
1x15 25 lbs
1x8 30 lbs
1x12 25 lbs
1x6 25 lbs
1x4 25 lbs

Calf raises
2x15 70lbs
2x15 75lbs
1x8 80 lbs

Lunges
2x4

Step ups and step down
4x20

Single leg jumps- toll failure
2x10
1x7
1x4

Leg raises
1x15
1x13
1x9
1x7
1x6

Heel taps
3x15
2x13

4:00 pm
6 Steamed crabs (kids birthday party )

8:00 pm
4 oz of ground beef
2 oz of turkey

10:30 pm
Blueberry Chobani yogurt.
Banana

11:30 PM

2 oz of turkey

Sunday:

11AM
45 min cardio

@blueshadow13 good update i like that sunday cardio

steamed crabs? nice havent had those

stay powerful and stay updating

 

[e2]

oh that's good that you're staying busy with the kids and coaching

 

[2Thick]

keep up with the fasting that is a great thing to be doing