Friday, October 23, 2015 - Day 5

IMPORTANT SIDE NOTE: I have to warn anyone who is following along with my blog, every Friday I will be posting, "Flex It Friday Photos," these will be photos of me flexing into the camera. Haha I do not usually do that type of stuff, but it's necessary if I want to keep track of my progress, and well, it'll help you guys see my progress as well. By now I am more comfortable with sharing these photo, I post them with no other intentions than to keep track of my progress. Welcome to Flex It Fridays everyone!

Lower Body Day

1 Mile run at 7 minutes and 8 seconds.

(I swear I did one extra lap, if so, my real time was 6 minutes and 33 seconds)

3 rounds of 5 minutes on the heavy bag with 1 minute break intervals (16oz gloves where used)

Squats (4 sets) - Moving up in weight next week

105lbs - 10 reps

125lbs - 8 reps

145lbs - 8 reps

155lbs - 5 reps

Weighted Lounges (3 sets)

30lbs - 20 reps (10 on each leg)

50lbs - 20 reps (10 on each leg)

60lbs - 20 reps (10 on each leg)

Deadlift (4 sets) - Moving up in weight next week

95lbs - 10 reps

115lbs - 10 reps

135lbs - 10 reps

145lbs - 10 reps

Sitting Calf Extensions (3 sets)

35lbs - 20 reps

35lbs - 30 reps

35lbs - 35 reps

Standing Calf Raise (3 sets)

115lbs - 10 reps

115lbs - 10 reps

115lbs - 10 reps

Quick Oblique Work...

Weighted Oblique Side Bends

35lbs - 30 reps (15 on each side)

35lbs - 30 reps (15 on each side)

35lbs - 30 reps (15 on each side)

Side note: I feel like I can get more done on this day, I believe I will be adding Hang Clean next week! Right after Weighted Lounges. I'm planning on intensifying my workouts next week. I'm planning on sparring soon, so I'll post the videos on here too! Also, I will be posting some videos on Instagram next week, I just found someone who wants to be my, "social media manager," hahaha.

Diet

Brunch - 11am

2 Poached eggs - (6g of protein per egg) - 12g of protein

Sandwich - (Whole grain bread, ham, salami, swiss cheese, lettuce, tomato, Sriracha mayo)

Water - 33.8 FL OZ

Dinner - 4pm

3 Chicken breasts - (27g of protein per breast) - 81g of protein
1 Fried tilapia fillet - (23g of protein per fillet) - 23g of protein

Water 33.8 FL OZ

Snack - (Not eaten yet)

Silk protein shake - 2 scoops of Whey Isolate Plus (30g of protein per scoop) - 60g of protein

Photo Of The Day (Flex It Friday)

REMEMBER, I DO NOT DO THIS FLEXING THING OFTEN. Haha but here ya go. 

I weighed in at 144 pounds after my work out in the morning. (Taken after brunch)

5 days down, 26 more to go!