Week 18 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
285 x 1
295 x 1
305 x 1

Pull ups
10 x 5

Lunges
BW x 100

Sit ups
4 x 30

Conditioning
40 minute weighted vest walk
(I wonder how many calories I burn doing this?)

Nutrition
Starting weight:  224
Ending weight:  223

Calories: 2280 avg calories/day
Carbs: 35%
Protein: 35%
Fat: 30%

Good workout today.  Was sweating pretty good after my weighted vest walk.  I came under my nutrition goal this week.  Most of the week I was hovering around 221.6, but the last two days of the week I binged a little, so I added some weight back on.  I will be weighing in on Saturday this week, as I will be out of town.  Hopefully I can get under 220, so I can enjoy some adult beverages this weekend.  Today is almost done, and I have a 300 calorie snack waiting and will still be under my calorie goal.  Don't know if I will be hungry enough to eat it.  Had a smaller breakfast and lunch today than normal, and ate more for dinner, we will see where it takes me.