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Yesterday’s WO caught up to me this morning.....sore in so many areas, Glute, Shoulders, Back & Legs!! And created close to a lbs loss.
This was a Partner & Rotation Program:
Warmup: 7 minutes, keep heart beat in 70% level (130+)
Buy in: 100x Shoulder Taps
Program:
• 60x Deadlift, Partner holding weights , rotate after 10x, basically 30 each
• 80x Cals on Assault Bike, partner doing sit-ups (usually 25x) before rotating
• 40x Man-Makers, partner hold 60lbs Sand Bag
• 100 Cals Row, Partner in Plank
Buy out: Hill Run 300m
Most of us burned 900 Cals
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75.6 kg
Lost so far: 12.0 kg.
Still to go: 0 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 24 November 2019:
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1852 kcal
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Fat: 72.67g | Prot: 124.26g | Carbs: 183.20g.
Breakfast: Grapes. Lunch: Rosarita Refried Beans, Spanish Rice, Coffee-Mate Sugar Free French Vanilla Powder Coffee Creamer, Yard House Baja Fish Taco. Dinner: General Mills Honey Nut Cheerios Medley Crunch, Costco Frozen Chicken Breast, Goya Black Beans, Coffee-Mate Sugar Free French Vanilla Powder Coffee Creamer, Kirkland Signature Mixed Nuts. Snacks/Other: Dannon Light & Fit Greek Yogurt - Strawberry, Pure Protein Chocolate Deluxe High Protein Bar (Small), Chiquita Mini Banana, Coffee-Mate Sugar Free French Vanilla Powder Coffee Creamer. more...
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Losing 2.9 kg a Week
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