Workout 18-June-2016

Solid workout today along with a walk on the greenway. I have really come to enjoy using the TRX strap system. It allows me to do things like squats in a modified position to take pressure off my knees. However since I’ve been doing them using TRX straps I’m now almost able to stand completely vertical and do a full depth squat with no pain in my knees.

Morning Workout:

TRX Squats – Bodyweight – 12/12/12/12

TRX Rows – Bodyweight – 10/12/12/12

Cable Row – 42.5lbs (first two sets), 50lbs (last two sets) – 12/12/12/12

Cable Side Holds – 37.5lbs (first set), 42.5lbs (last three sets) – 40sec/40sec/40sec/40sec

TRX Flies – Bodyweight – 12/12/12/12

Machine Lat Pulldown – 42.5lbs (first set), 50lbs (last three sets) – 12/10/10/10

Shoulder Press – 30lbs (first set), 35lbs (second set), 40lbs (third set), 45lbs (fourth set) – 12/12/11/8

Greenway Walk – 3.32miles – 57m.15s – 17m.13s pace

Evening Workout:

Treadmill – 45min – 4.5% incline – 3.5mph (first 15min), 3.8mph (last 30min)

Goal Macros: (Daily Macros)

Carbs = 245 (238), Protein = 240 (180), Fat = 100 (92)

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