Friday, November 6, 2015 - Day 19

Side note: I'm feeling great this week. I feel strong, fast and light on my feet, I hit my fastest mile today, pretty proud actually, I believe this is a result of the up in cardio these past weeks. Here we go...

Lower Body Day

Mile Run - 6 minutes, 19 seconds, and 77 milliseconds.

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

Squats (4 sets)

115lbs - 10 reps

135lbs - 8 reps

155lbs - 6 reps

165lbs - 4 reps

Deadlift (4 sets)

115lbs - 10 reps

135lbs - 8 reps

155lbs - 8 reps

165lbs - 6 reps

Standing Calf Raise (3 sets) - Moving up in weight next week (Start at 135lbs)

95lbs - 15 reps

95lbs - 15 reps

115lbs - 15 reps
115lbs - 15 reps
135lbs - 15 reps

Sitting Calf Extensions (3 sets) - Moving up in weight next week (Start with 90lbs)

80lbs - 20 reps

80lbs - 20 reps

80lbs - 20 reps

Weighted Lounges (3 sets)

40lbs - 20 reps (10 on each leg)

50lbs - 20 reps (10 on each leg)

60lbs - 20 reps (10 on each leg)

Pull Ups
(1 time go set) - 12 reps

Diet

Breakfast - 9am

Cup of melons

Grapefruit

Banana

Water - 33.8 FL OZ

Lunch - 12pm

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

Salad

Water -16.9 FL OZ

Dinner - 5pm

3 Chicken breast - With tomato slices, lettuce, and cheese shredding- (27g of protein per breast) - 81g of protein

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

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)

I weighed in at 142.4 pounds, after my morning workout. (Taken after breakfast)

19 days down, 12 more to go!