srossca's Journal, 05 Oct 19

Weekend Warrior Status......Actually Weigh in Time:

• 169.3 lbs
• BMI 23
• %BF 13.1
• BMR 1812 Cals
• Key Segment to Improve Legs, only at 93 & 96% respectively to Lean Mass!! Both Arms above 120%.

Sounds like November is Squat Month!!

P4L Gym - Hybrid Challenge!!
4 Rounds:
• Tire Flip 5x, KB Farmers Carry 50m
• Chin-ups 5x, Box 1-Leg Step Ups 10x
• Incline DB Chest Press 15x
• Push-up position DB pull through 10x, Large Rope 30x (Jacks, sitting swings, 2-arm standing, Alternate Standing)

Conditioning:
• 10,20,30,40 BWS
• After Each BWS sets:
• 60 Jump Rope
• 100m Run
• 1x Monkey Bars
• 100m Run

Results: 670 Cals!!

Need the Caffeine!!

76.8 kg Lost so far: 10.7 kg.    Still to go: 0.6 kg.    Diet followed: Reasonably Well.

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2115 kcal

Fat: 79.06g | Prot: 131.90g | Carbs: 215.09g.   Breakfast: Coffee-Mate Sugar Free French Vanilla Powder Coffee Creamer, MusclePharm Combat Powder - Cookies 'N' Cream, Pure Protein Chocolate Peanut Butter High Protein Bar (Small), Starbucks Reduced-Fat Turkey Bacon Breakfast Sandwich, Chiquita Mini Banana. Lunch: Coffee-Mate Sugar Free French Vanilla Powder Coffee Creamer, Boiled Egg, Jennie-O Ground Turkey 93/7. Dinner: Coffee-Mate Sugar Free French Vanilla Powder Coffee Creamer, Member's Mark Apple Turnover, Marketside Garden Veggie Chopped Salad, Trader Joe's Turkey Chili with Beans. Snacks/Other: Chiquita Mini Banana, Snyder's of Hanover Mini Pretzels, Coffee-Mate Sugar Free French Vanilla Powder Coffee Creamer, Pure Protein Chocolate Peanut Butter High Protein Bar (Small), White Grapes, Kirkland Signature Mixed Nuts, Coffee-Mate Sugar Free French Vanilla Powder Coffee Creamer. more...

2806 kcal

Exercise: Apple Health - 24 hours. more...