Workout and Diet


Day 19 of my 90-day challenge.

Today’s Workout

  • Morning Workout:
  • 1 mile
  • Afternoon Workout: Gym
  • 10 minute Row Warm-Up: Max weight at 30-35 strokes per minute
  • 4 Super-sets: 20 incline sit-ups, Shoulder presses (8@55lb, 6@60lb, 5@60lb, 6@55lb)
  • 4 Super-sets: 10 Lower-Abs (held a 25lb barbell between my feet and lifted with straight legs), Heavy Rows (8@160, 7@180, 5@200, 6@180)
  • 4 Super-sets: Lift from right side, up over the top and down to left side with a 45lb “Plate”; Lift 45lb bar from shoulder-height upward, holding away from the body.
  • 5 miles run
  • Total Mileage: 6 Mile
  • Weekly Total: 21 Miles

Today’s Diet:

  • Breakfast: Salad
  • Mixed Salad Greens, Kiwi, Rosemary Ham
  • Morning Snack:
  • 1 tablespoon Coconut butter mixed with 100% Cocoa Powder
  • 1 tablespoon Raw Apple Cider Vinegar
  • Lunch: Burger and Salad
  • Baked Bison burger
  • Wild-caught salmon with green salad, tomatoes, and avocado
  • Afternoon Snack:
  • 1 tablespoon Coconut butter mixed with 100% Cocoa Powder
  • 1 tablespoon Raw Apple Cider Vinegar
  • Dinner: Salad
  • Mixed Salad Greens, Mushroom, Carrot, Cucumber, Zucchini, Rosemary Ham, Avocado

Awesome workout at the gym followed by what turned out to be a great run, but started pretty slowly!

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