Friday, November 13, 2015 - Day 26

Side note: I have been doing something cardio in between my workout days! Especially yesterday, I did some pretty intense cardio, which felt great, but I paid for it today. My legs were sore from yesterdays run, so todays run was a struggle. Something I accomplished yesterday was surpassing my old mile run time! My new mile run personal record is 5 minutes, 59 seconds, 19 milliseconds! Also, I woke up at 6:15am and got to the gym at 6:30am, always good to get workouts in as early as possible. Feels good.

Lower Body Day

20 Minute run.

10 Minutes on jump rope.

4 rounds of 3 minutes on the heavy bag - (12 Oz gloves were used)

Squats (4 sets)

115lbs - 10 reps

135lbs - 8 reps

155lbs - 8 reps

165lbs - 5 reps

Deadlift (4 sets)

115lbs - 10 reps

135lbs - 10 reps

155lbs - 10 reps

165lbs - 8 reps

Standing Calf Raise (4 sets)

135lbs - 15 reps

135lbs - 15 reps

135lbs - 15 reps
135lbs - 15 reps

Sitting Calf Extensions (4 sets)

90lbs - 15 reps

90lbs - 15 reps

90lbs - 15 reps

90lbs - 10 reps


Pull Ups
(1 time go set) - 19 reps

Diet

Breakfast - 9am

Cup of melons

Grapefruit

2 Bananas
Water - 33.8 FL OZ

Silk protein shake - 2 scoops of Whey Isolate Plus (30g of protein per scoop) - 25g of protein

Lunch - 2pm

Sandwich - (Whole grain bread, ham, roast beef, salami, swiss cheese, lettuce, tomato, mayo)
Brussel sprouts
Serving of white rice

Water -16.9 FL OZ

Dinner - 5pm

Salad - (Packed with green veggies and beans.)

Water - 16.9 FL OZ

Photo Of The Day (Flex It Friday)

REMEMBER THAT I DO NOT DO THIS FLEXING THING THAT OFTEN. (Nor do I do it to be a tool, just progress)

Today I weighed in at 140.8 pounds after my morning workout. (Taken after breakfast.)

26 days down, 5 more to go!