Workout and Diet


Day 11 of my 90-day challenge.

Today’s Workout

  • Morning Workout:
  • 1 Mile
  • Evening Workout:
  • Superset: Shoulder Press 50 lb dumb bells: 9, 8, 8, 6; Pull-Down machine 235×6, 220×5, 220×4, 205×5.
  • Superset: Upright rows 50 lb dumb bells: 9, 8, 8, 8; lay-down triceps and under arm lifts: 40 x 9, 45 x 8, 50 x 6, 50 x 6
  • Total Mileage: 1 Miles
  • Weekly Total: 16 Miles

Today’s Diet:

  • Breakfast:
  • Scrambled “Salad” Eggs
  • Eggs, Ham, Avocado, Mushrooms, Carrots, Turmeric, Black Pepper, Sea Salt
  • Morning Snack:
  • 1 oz 100% Baker’s Chocolate
  • 1 tablespoon Coconut Oil
  • Lunch: Salad
  • Mixed Salad
  • Pulled Pork
  • Roasted Mushroom
  • Cherry Tomato
  • Roasted Zucchini and Yellow Squash
  • Bacon Bits
  • Olive Oil
  • Afternoon Snack:
  • 1 tablespoon Coconut Oil
  • 1 ounce Bakers Chocolate (pure cocoa)
  • Dinner:
  • 1/2 lb Beef Picadillo (ground beef with raisins, carrots, olives)
  • 1/2 Large Avocado
  • 1 Roma Tomato
  • 1/4 Medium Sweet Potato

Quick workout at home after work – felt great doing a shoulder isolation workout. The Shoulder press gets it from above, the pull-downs and lay-down triceps gets it from below, and the upright rows gets the back portion. If I get to the gym today, I’ll be doing chest and upper/lower back, and I’ll keep as much off the shoulders as I can (though that’s quite a challenge!).

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