Week 17 Day 1

Warm up
Jump Rope
100 Double leg
25 right/25 left
50 Alternating
100 Double leg

Stretches

Squat
45 x 10
165 x 5
190 x 4
220 x 3
245 x 2
260 x 1
285 x 1
295 x 1

Pull ups
10 x 5

Lunges
BW x 100

Conditioning
35 minute weighted vest walk

Nutrition
Beginning Weight 225.8 (4/8/13)
Ending Weight: 224

Calories: 2503 Avg. calories/day
Protein: 34%
Carbs: 38%
Fat: 28%

Good workout today.  the weighted vest walk felt great as it was sunny and 65 degrees outside.  Squats felt smooth and light.  For my nutrition, I forgot what my weigh in was for last week, so I am going off of two weeks ago.  Almost 2 lbs down in those two weeks, so i am on the right track.  I again went over what I set as my target goal for calories by about 153 calories/day which is a little over 1000 calories throughout the week.  I might be a little low on my recommended calories, which is fine, since it gives me a little cushion throughout the week.