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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!!
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76,8 kg
Perdidos até agora: 10,7 kg .
Ainda faltam: 0,6 kg .
Dieta cumprida: Razoavelmente Bem.
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2115 kcal
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Líp: 79,06g | Prot: 131,90g | Carbs : 215,09g.
Pequeno Almoço: 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. Almoço: Coffee-Mate Sugar Free French Vanilla Powder Coffee Creamer, Boiled Egg, Jennie-O Ground Turkey 93/7. Jantar: 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/Outros: 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. mais...
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A Perder 1,9 kg por Semana
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