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Too many “cheat” meals this week.....I need to limit my snack meal to 200 Cals!!
Okay, enough excuses, Time to Exercise!!
Strength & Conditioning this morning: 750 Cals
Warmup-Easy Run Lap (in my Case Assault Bike). Still repairing my Ankle Surgery.
Strength: 4 Rounds
• Front Squats 5x
• 1-Arm KB Row 5x
• DB Kneeling Alternating Press 10x
• KB Split Lunges 5/Each side
Conditioning: 3 Rounds
• 8x Box Jump Over
• 8 x Banded Push Ups
• 8x Restricted Cable Pull Downs
Finish: Assault Bike 10 minutes :25sec sprints
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77.2 kg
Lost so far: 10.3 kg.
Still to go: 1.0 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 13 December 2018:
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2236 kcal
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Fat: 82.28g | Prot: 119.84g | Carbs: 260.42g.
Breakfast: Coffee-Mate Sugar Free French Vanilla Powder Coffee Creamer, Dannon Light & Fit Greek Yogurt - Strawberry, Pure Protein Chocolate Peanut Butter High Protein Bar (Small), Starbucks Spinach Feta Egg White Wrap, Chiquita Mini Banana. Lunch: Amy's Mexican Casserole Bowl, Bare Naked Vanilla Almond Crunch Granola, Utz Extra Thin Pretzels, Kirkland Signature Mixed Nuts. Dinner: Honeymaid Graham Crackers, Chicken Breast, Sweet Potato (Without Salt, Baked In Skin, Cooked) , Skippy Extra Crunchy Super Chunk Peanut Butter, Pure Protein Chocolate Peanut Butter High Protein Bar (Small), Coffee-Mate Sugar Free French Vanilla Powder Coffee Creamer. Snacks/Other: General Mills Apple Cinnamon Cheerios, Pure Protein Chocolate Deluxe High Protein Bar (Small). more...
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747 kcal
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Exercise:
Crossfit - 1 hour and 19 minutes, Apple Health - 22 hours and 41 minutes. more...
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Gaining 1.3 kg a Week
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 Comments
Snacks can push us over the edge unfortunately. But dang you’re such an inspiration and so successful! You have GOT this
13 Dec 18 by member: KayBuckaroo
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I really like you exercise plan mate.
13 Dec 18 by member: keith george cooke
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the conditioning aspect appeals to me alot, how high are you box jumps?
13 Dec 18 by member: keith george cooke
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Keith, you make the decision on the Jump Box height as it is constructed with 20, 24, or 30 inches. Since we did a lot of legs in the Strength Routine, we usually go lower to resist hitting our shins on the sides of the box.
13 Dec 18 by member: srossca
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Box jumps are next level awesome. Getting your body off the ground is such an explosive movement. Better then any weight training for exactly what you said "conditioning"
I have done a single 70" box jump now👌👌👌
Got it wrong 100's of times.... Good times
13 Dec 18 by member: keith george cooke
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