Day Twenty Three


  • Apple/Oatmeal Bake w/ FF yogurt
  • Whole Wheat Blueberry Muffin
  • Banana
  • Boca patty with veggies and teriyaki sauce
  • Ezekiel bread with PB
  • Chocolate milk
  • Strawberries
  • Almonds
  • Apple
  • 2 egg omelet with spinach, feta, and avacado
  • 1 slice whole wheat toast with hummus
  • Glass of milk


  • 5 min warmup
  • stretch
  • 2x 15 skater squats on bosu
  • 2x 45sec quarterback squats
  • 3x 15 ball bridges
  • 4x 30sec planks (2 sides)
  • 2x 20 reg crunches (slow)
  • 4x 5 back: Barbell shrugs bar, 70lbs, 80lbs, 90lbs
  • 4x 5 back: Bent rows, low weight, 30lbs, 40lbs, 50lbs
  • 4x 5 shoulder: squats to overhead press 15lbs, 20lbs, 20lbs, 25lbs
  • 4x 5 shoulder: upright row low weight, 30lbs 40lbs, 40lbs
  • 4x 5 bicep: chin ups w/ assist: 100lbs, 64lbs, 52lbs, 48lbs
  • 4x 5 tricep: dip downs w/ assist: 100lbs, 52lbs, 40lbs, 38lbs
  • 2x 15 hamstring deadlift @ 20lbs
  • 1x 15 lunge, high knee, deadlift @ 20lbs
  • 1x 35 side shuffle
  • Stretch/Foam Roller

I’m glad to see my numbers are going up, some of those are me just pushing through even though it’s difficult. My arms feel it, that much is for sure.


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