Today's Workout! ✿

                                       
Today's workout!  
Weight workout ~ Delts *Superset (QuintSet) 5-exercises 4x sets ~ 8-10 reps ~ 90 sec.rest between Quintset 5x*

1. Seated barbell military press (behind neck)
2. Standing side lateral raises
3. Standing front lateral raises
4. up-right rows
5. Seated one-arm dumbbell shoulder press

4-mile X~country uphill run ~ 1/2 mile intervals 4 speed (60 sec.rest between 1/2 mile intervals)  
Tire flipping ~ (5x sets 50 flips each set) 250 reps ~ My sore Okole and Quads from tire flipping today!

 

Today's diet !  

5 scrambled egg whites, 2 yolks ~ 1/2 papaya ~ green tea

1 apple 2/tblsp peanut butter ~ 16oz water ~

1c.water pked white tuna w/tsp.mayo,chopped celery ~16oz water ~ 

1 bowel turkey homemade chili ~ 1 diet pepsi ~

1 handful almonds (snack) ~ 16oz water ~

1c green tea ~