Daily Log: Food, Exercise, Photos, more…

[vadsie]

off topic: SiriusXM is awesome, imo. Whenever im in the truck by myself its either 60's-90's or Y2Kountry and Prime Country. but the variety is the best part, something for everyone.

on topic: NCNS, whats your fav low carb food?

also, IN on new NCNS thread!

[DaveRVD]

Daily Food & Exercise Log

Tuesday, January 5, 2016

No Intermittent Fasting - Ate Freely Throughout The Day

Meals
Raw Food:
None

Cooked/Processed Food:
Smoked Pork Loin • Cabbage Rolls • Cottage Cheese
Mozzarella Cheese • Kirkland Greek Yogurt • Salami
Spinach Dip • EggPlant Spread • Champion Performance Protein

Supplements:
Bayer One-A-Day • Chewable Vitamin C • Human Evolution Amino 5.0

Macro Totals:
Not Counting Right Now - Eating Intuitively

Exercise
Outdoor Walk:
2.8 Miles • 53 Minutes • 434 Calories

FitBit Dashboard




♫ Spotify Tracks ♫
John Williams, Guitar: "Ultimate Collection"

Comments
Lots of DOMs today, due to yesterday's lifting session
Great walk tonight
Thanks for reading my log!

Killing it - keep it up, NC!

[NoCarbsNoSugar]

Let me know if you think SiriusXM is worth subscribing too.

I've been debating ordering it for my new car, but it seems kind of pricy and I already got a couple music services I subscribe too on my phone.

We already had one year for free, two years ago when we bought the car.
I don't know that I would pay full price for it, but I sure enjoy it when it is free
If you can afford it, I would say yes.

off topic: SiriusXM is awesome, imo. Whenever im in the truck by myself its either 60's-90's or Y2Kountry and Prime Country. but the variety is the best part, something for everyone.

on topic: NCNS, whats your fav low carb food?

also, IN on new NCNS thread!

Thanks for the support!

"Variety" is right. Lots of choices with Sirius!

Favorite low-carb food: too many to pick from.
Any kind of meat, really. Grilled chicken would be close to the top of the list.
I have large amounts of smoked pork loin, and that's another favorite, though it's a bit high in sodium.

[NoCarbsNoSugar]

Killing it - keep it up, NC!

Thanks, Dave!
Good to hear from ya'

[NoCarbsNoSugar]

my drive to work this morning was quite interesting...

having my breakfast (cottage cheese w/Champion Performance protein powder, right out of the plastic jar) and driving a stick shift... quite a challenging act of balance

[phoenix4444]

my drive to work this morning was quite interesting...

having my breakfast (cottage cheese w/Champion Performance protein powder, right out of the plastic jar) and driving a stick shift... quite a challenging act of balance

haha! I know the feels, also drive a manual. Pretty interesting when I forget my bubba coffee container and have to drink out of a regular mug.

The question is how much did you get on yourself.

[NoCarbsNoSugar]

The question is how much did you get on yourself.

not much

[NoCarbsNoSugar]

Bluetooth Stereo Headphones
BTH-816



This headphone set is pretty decent for working out. I would suggest usage for lifting/walking/hiking/biking. I would probably not use it for more intense workout sessions, such as running or other fast-moving sports and activities.

The set comes with multiple ear-piece cushion replacements as well as some adaptors for different sizes inside the ear. You can clip the extra chord to a collar so it doesn't dangle freely - there are two clips for that.

This is USB chargeable.
Volume and Skip controls are built in.

Reception is pretty good, and the set it pretty light to wear.

SOUND: *****
Good sound. Probably a bit better than the typical earbud.

BLUETOOTH CONNECTION: *****
Connects well with my iPhone 6. No issues.

WEARABILITY: *****
Easy to attach and wear during workout.

DURABILITY: *****
The set seems pretty sturdy and durable.

VARIED WORKOUTS: ****
I would give it four stars, just because I feel this wouldn't work the same for more intense types of exercise.

PRICE: ?
Did not pay for it - it was a gift - and I don't know how much these cost.

OVERALL: *****
Very happy with this set. I would recommend it. Much better than having a long earbud chord dangling on your chest during your workout.

[NoCarbsNoSugar]

Wonderful meal tonight:

Chicken/Cabbage Soup:


A couple weeks ago, I got some dried up hot peppers from MidnightHawk. These were a wonderful addition for my second bowl of this delicious soup:




I finished the meal with a delicious plate of fried chicken and sauteed broccoli & red peppers:

[NoCarbsNoSugar]

Daily Food & Exercise Log

Wednesday, January 6, 2016

No Intermittent Fasting - Ate Freely Throughout The Day

Meals
Raw Food:
Dry Hot Peppers • Sauteed Broccoli • Sauteed Red Peppers

Cooked/Processed Food:
Chicken/Cabbage Soup • Fried Chicken • Cottage Cheese
Cheese Sticks • Salami • Honey Baked Ham Deli
Champion Performance Protein Powder

Supplements:
Bayer One-A-Day • Chewable Vitamin C • EVL LEANBCAA

Macro Totals:
Not Counting Right Now - Eating Intuitively

Exercise
Body-Only Routine:

Jumping Jacks: X50
Jump-Up Bicep Pullups (Iron Gym): 3X10
Jumping Jacks: X50
3/4 Sit Ups: 3X15
Jumping Jacks: X50
Floor Leg Raises: 3X15
Jumping Jacks: X50
Wide-Grip Push Ups (Iron Gym): 3X15
Jumping Jacks: X50
Squats: 3X15
Jumping Jacks: X50
Cross-Bar Close-Grip Push Ups (Iron Gym): 3X10
Jumping Jacks: X50
Backwards Standing Leg Raises: 3X15
Jumping Jacks: X50
Dips (Iron Gym): 3X15
Jumping Jacks: X50
Calf Raises: 3X20
Jumping Jacks: X50
Shoulder Push Ups (Iron Gym): 3X10
Jumping Jacks: X50

FitBit Dashboard
11800 Steps • 3100 Calories

♫ Spotify Tracks ♫
"Spotify Weekly Discover List"
Favorite Track: Cecilia Bartoli - "Lascia la spina cogli la rosa", Handel
(Opera Proibita)

Comments
Got some good burn during today's workout - DOMs from Monday
Increased reps on Calf Raise & Dips
Actively reviewing lifting routine
Thanks for reading my log

[Bigbill115]

NCNS how do you calculate Calories in frying oil? Is that chicken just deep fried and seasoned ? Food looks great !!

[bbowsh54]

Daily Food & Exercise Log

Wednesday, January 6, 2016

No Intermittent Fasting - Ate Freely Throughout The Day

Meals
Raw Food:
Dry Hot Peppers • Sauteed Broccoli • Sauteed Red Peppers

Cooked/Processed Food:
Chicken/Cabbage Soup • Fried Chicken • Cottage Cheese
Cheese Sticks • Salami • Honey Baked Ham Deli
Champion Performance Protein Powder

Supplements:
Bayer One-A-Day • Chewable Vitamin C • EVL LEANBCAA

Macro Totals:
Not Counting Right Now - Eating Intuitively

Exercise
Body-Only Routine:

Jumping Jacks: X50
Jump-Up Bicep Pullups (Iron Gym): 3X10
Jumping Jacks: X50
3/4 Sit Ups: 3X15
Jumping Jacks: X50
Floor Leg Raises: 3X15
Jumping Jacks: X50
Wide-Grip Push Ups (Iron Gym): 3X15
Jumping Jacks: X50
Squats: 3X15
Jumping Jacks: X50
Cross-Bar Close-Grip Push Ups (Iron Gym): 3X10
Jumping Jacks: X50
Backwards Standing Leg Raises: 3X15
Jumping Jacks: X50
Dips (Iron Gym): 3X15
Jumping Jacks: X50
Calf Raises: 3X20
Jumping Jacks: X50
Shoulder Push Ups (Iron Gym): 3X10
Jumping Jacks: X50

FitBit Dashboard
11800 Steps • 3100 Calories

♫ Spotify Tracks ♫
"Spotify Weekly Discover List"
Favorite Track: Cecilia Bartoli - "Lascia la spina cogli la rosa", Handel
(Opera Proibita)

Comments
Got some good burn during today's workout - DOMs from Monday
Increased reps on Calf Raise & Dips
Actively reviewing lifting routine
Thanks for reading my log

Great work, NCNS.... Nice job on the bodyweight-only routine...

You inspired me to try my own variation of cabbage rolls. I posted some pics in my log. A bit different from yours, but same theory, and best served over cottage cheese.

[NoCarbsNoSugar]

NCNS how do you calculate Calories in frying oil? Is that chicken just deep fried and seasoned ? Food looks great !!

that question comes up quite often...
I have not found a satisfactory answer yet.

What I do when I count calories (not counting right now - eating intuitively) I would just figure about 1 Tbsp of oil per serving, and go from there. Chicken breast doesn't absorb and hold on to oil.

[NoCarbsNoSugar]

Great work, NCNS.... Nice job on the bodyweight-only routine...

You inspired me to try my own variation of cabbage rolls. I posted some pics in my log. A bit different from yours, but same theory, and best served over cottage cheese.

Coming over to see

[Bigbill115]

that question comes up quite often...
I have not found a satisfactory answer yet.

What I do when I count calories (not counting right now - eating intuitively) I would just figure about 1 Tbsp of oil per serving, and go from there. Chicken breast doesn't absorb and hold on to oil.

Thanks for the info .So if you had 2 servings of chicken breast you would add 2 servings of oil to your calories ? I've heard of people also breading There food in pork skins and frying .I may try this since it has no carbs.

[NoCarbsNoSugar]

for 4-5 pieces of fried skinless chicken breast pieces I would probably count ONE Tbsp

[NoCarbsNoSugar]

Delish meal tonight after work:

Plate No. 1
Fried Chicken Breast
Dill Pickles & Baby Tomatoes


Plate No. 2
Kirkland Meatballs with Sauce
Green Beans

[NoCarbsNoSugar]

Daily Food & Exercise Log

Thursday, January 7, 2016

No Intermittent Fasting - Ate Freely Throughout The Day

Meals
Raw Food:
Baby Tomatoes • Canned Green Beans • Dill Pickles

Cooked/Processed Food:
Kirkland Greek Yogurt • Champion Performance Protein Powder
Fried Chicken Breast • Kirkland Meatballs • Salami
Cheese Sticks

Supplements:
Bayer One-A-Day • Chewable Vitamin C • 
Human Evolution Amino 5.0

Macro Totals:
Not Counting Right Now - Eating Intuitively

Exercise
None - felt good to rest today

FitBit Dashboard
6861 Steps • 2506 Calories

♫ Spotify Tracks ♫
"Spotify Weekly Discover List"
Favorite Track: Czardas, Vittorio Monti • Violin
Great Track - you ought to check it out

Comments
No exercise tonight
Well needed rest for my sore muscles
Still have DOMs, bad, since Monday...???!!!
Thanks for reading my log

[NoCarbsNoSugar]

I don't like politicians.
Period.
Nothing personal.

Still, it was pretty cool to see president Obama wear the same kind of FitBit I have, at last night's town hall meeting on #GunsInAmerica.



I took this picture right off of my TV.

[NoCarbsNoSugar]

one of my students got me this for Christmas
pretty funny, huh?

[Swuuu]

Yoooooo my fav teacher!!

Swuuu... I am here to learn!

About my training... I started by lifting in the Spring of 2015, just about when I joined here on bb.com, and then added some occasional Cardio. I later had to stop lifting because I developed back pain. I am almost positive it was due to me increasing the weight too soon... I work out in my home and use dumbbells.

I've been doing body-weight exercises since, combined with occasional Cardio. I did not want to stop exercising altogether. My back pain has been gone for months now, and I am ready to start lifting again. This week I started lifting again. I lifted on Monday for the first time in months. Man... I had DOMs for days. I still do. Ha Ha. Weakling...

I now do a routine that looks like this:
MONDAY: dumbbell lifting routine
WEDNESDAY: body-weight routine
FRIDAY: dumbbell lifting routine
OCCASIONAL: outdoor Cardio

Not going to share the actual routines in here, because I don't want to clog this thread with my stuff, but you can see them in my log. Tonight I am increasing some of the weights because some of the exercises were too easy on Monday, but I am doing it cautiously.

I agree that my exercise program is not as 'packed' as some others in here, but I have to do what works for me, and move forward slowly and steady.

Lots to learn.
Lots to learn.

I will take all the advice!
Thanks.

Responding to this here.

Wow so you are very new to training. I think I'm the perfect person to help because my whole family plus myself all have back issues. So I have a lot of personal experiences and can teach you how to work around the pain and not through it.

Routine looks solid. Add another training day with weights lift as heavy as you can without causing the back pain. High reps can build muscle but not if you are always using the same light weights.

Gotta progressive overload at some point.

If you have weights with the flat edges you can stack them on top of each other and tie them together with shoelaces to make them heavier. A little ghetto but it works.

[NoCarbsNoSugar]

Yoooooo my fav teacher!!

Ha Ha
Good tshirt, eh?

Responding to this here.

Wow so you are very new to training. I think I'm the perfect person to help because my whole family plus myself all have back issues. So I have a lot of personal experiences and can teach you how to work around the pain and not through it.

Routine looks solid. Add another training day with weights lift as heavy as you can without causing the back pain. High reps can build muscle but not if you are always using the same light weights.

Gotta progressive overload at some point.

If you have weights with the flat edges you can stack them on top of each other and tie them together with shoelaces to make them heavier. A little ghetto but it works.

I really am new to training.
I haven't done any kind of working out since my high school years, so no muscle under all the fat I lost in the last year or so.

Back pain... I have no back pain anymore.
The entire point was to prevent it from becoming chronic.
I think it was wise for me to take a break from lifting for a few months and stick to body-weight instead. Too many stories up in here about people with chronic pain while lifting. Not worth it.

About my lifting routine and the overload you suggested, I would gladly try it. At this point, I am still trying to establish a routine I can follow on Monday and Friday, with the body-weight routine in between on Wednesday. I've been reading Myatt Murphy's Ultimate Dumbbell Guide and I am learning a lot.

I do all my workouts in my home, and I use dumbbells - the kind with removable plates. I have two sets and I interchange the plates as needed.

Thanks for the advice.
I appreciate it very much.

[NoCarbsNoSugar]

havin' a feast tonight

chicken stew w/ veggies


deli/veggie/egg/cheese platter


The broccoli and green pepper on the platter were sauteed in a pan with butter and crushed hot pepper seeds.

Quite satisfying!

[NoCarbsNoSugar]

Before tonight's workout, I actually blended my C4 Cellucor with skim milk, in a blender.
Not bad. Not bad at all!

[Swuuu]

Ha Ha
Good tshirt, eh?

I said that even before I seen that shirt but it is a pretty cool shirt I must say. Currently eating carbs and sugar. don't hate

I really am new to training.
I haven't done any kind of working out since my high school years, so no muscle under all the fat I lost in the last year or so.

Back pain... I have no back pain anymore.
The entire point was to prevent it from becoming chronic.
I think it was wise for me to take a break from lifting for a few months and stick to body-weight instead. Too many stories up in here about people with chronic pain while lifting. Not worth it.

About my lifting routine and the overload you suggested, I would gladly try it. At this point, I am still trying to establish a routine I can follow on Monday and Friday, with the body-weight routine in between on Wednesday. I've been reading Myatt Murphy's Ultimate Dumbbell Guide and I am learning a lot.

I do all my workouts in my home, and I use dumbbells - the kind with removable plates. I have two sets and I interchange the plates as needed.

Thanks for the advice.
I appreciate it very much.

I can see your point with avoiding chronic back pain or even avoiding any kind of back pain. I guess part of my advice is of course partly personal. By that I mean that all kinds of training comes with some soft of sacrifice and its up to the individual to decide how much of their body they are willing to sacrifice. Heavier weights will definitely wear on your body more than bodyweight exercises or lighter weight but heres the drawback if you focus more on bodyweight exercises and/or lighter weights in order to avoid the chronic back pain.

It will be very very hard to achieve the goals you want to achieve just by doing bodyweight exercises. Now don't get me wrong I'm not saying it can't be done but it will be much more difficult to accomplish unless you can do those bodyweight exercises like pushups and pull-ups with extra weight.

But I do see your hesitation. My dad and myself have injuried our backs through weights and sports and it has definitely affected even our every day life. He has had two back surgeries and might get another and I'm a good candidate for spine fusion if I'm not careful. so I'm saying this to let you know that I understand why you are hesitant and wouldn't want this for yourself. I personally don't regret anything I did that has led me to this. But now a days I am working around my injuries to make my gains.

Sorry if I am rambling I don't sugarcoat anything lol. Thats why I said earlier I understand if you don't want my advice cuz it might seem like I'm trying to attack you but I'm just harsh and i don't baby anyone with advice. I tell them just like it is. I coach tennis and people of all ages and abilities. People won't get anywhere with their goals if you are easy on them!

Looks like you are well under way though with your diet.

Interesting mix with the C4 and milk. What no Dymatize M.P.ACT?

[NoCarbsNoSugar]

I said that even before I seen that shirt but it is a pretty cool shirt I must say. Currently eating carbs and sugar. don't hate




I can see your point with avoiding chronic back pain or even avoiding any kind of back pain. I guess part of my advice is of course partly personal. By that I mean that all kinds of training comes with some soft of sacrifice and its up to the individual to decide how much of their body they are willing to sacrifice. Heavier weights will definitely wear on your body more than bodyweight exercises or lighter weight but heres the drawback if you focus more on bodyweight exercises and/or lighter weights in order to avoid the chronic back pain.

It will be very very hard to achieve the goals you want to achieve just by doing bodyweight exercises. Now don't get me wrong I'm not saying it can't be done but it will be much more difficult to accomplish unless you can do those bodyweight exercises like pushups and pull-ups with extra weight.

But I do see your hesitation. My dad and myself have injuried our backs through weights and sports and it has definitely affected even our every day life. He has had two back surgeries and might get another and I'm a good candidate for spine fusion if I'm not careful. so I'm saying this to let you know that I understand why you are hesitant and wouldn't want this for yourself. I personally don't regret anything I did that has led me to this. But now a days I am working around my injuries to make my gains.

Sorry if I am rambling I don't sugarcoat anything lol. Thats why I said earlier I understand if you don't want my advice cuz it might seem like I'm trying to attack you but I'm just harsh and i don't baby anyone with advice. I tell them just like it is. I coach tennis and people of all ages and abilities. People won't get anywhere with their goals if you are easy on them!

Looks like you are well under way though with your diet.

Interesting mix with the C4 and milk. What no Dymatize M.P.ACT?

No worries about me getting offended...
I ask for advice, and then I pay attention.
Agree or disagree, if I ask for it, I will listen and consider it.

Carbs and Sugar... ha! for me that is like alcohol to someone who quit drinking.
If I never learn to eat it in moderation, I will never eat it. As simple as that.
By NoCarbsNoSugar I mean stuff like bread, pasta, cake, spoon sugar.

I still get 50g-100g of Carbs and about 50g of Sugar from fruits and vegetables every day.
It's just that if I eat a donut, I end up eating eight donuts.
Silly, I know.

About body-weight, lifting, back pain, etc...
By primary goal is to be fit and healthy.
Bulking up is not at the top of my list.
I was FAT, very FAT for many many years.
I am totally liking the new me.
If I can create and maintain a physique where I am lean, strong, and healthy, that'll be just fine with me. It's my honest goal.

If anything hurts more than what seems to be "normal pain" that is associated with exercise, I stop doing it. My back is more important to me that a bulky look.

You're talking to a person who did no exercise for two decades.
I am trying to get strong first. Body-weight exercises were great for me so far.
Also, this week I have reintroduced some basic dumbbell routines.
It is a learning experience. It's a process.

I am learning a lot.
I am already learning from you as well.
Thanks for the advice.
I really appreciate it!

Yup. My C4 with skim milk tasted pretty awesome.
Very smooth.

Dymatize M.P.ACT?
Waiting to win the promotion first

[Swuuu]

No worries about me getting offended...
I ask for advice, and then I pay attention.
Agree or disagree, if I ask for it, I will listen and consider it.

Carbs and Sugar... ha! for me that is like alcohol to someone who quit drinking.
If I never learn to eat it in moderation, I will never eat it. As simple as that.
By NoCarbsNoSugar I mean stuff like bread, pasta, cake, spoon sugar.

I still get 50g-100g of Carbs and about 50g of Sugar from fruits and vegetables every day.
It's just that if I eat a donut, I end up eating eight donuts.
Silly, I know.

About body-weight, lifting, back pain, etc...
By primary goal is to be fit and healthy.
Bulking up is not at the top of my list.
I was FAT, very FAT for many many years.
I am totally liking the new me.
If I can create and maintain a physique where I am lean, strong, and healthy, that'll be just fine with me. It's my honest goal.

If anything hurts more than what seems to be "normal pain" that is associated with exercise, I stop doing it. My back is more important to me that a bulky look.

You're talking to a person who did no exercise for two decades.
I am trying to get strong first. Body-weight exercises were great for me so far.
Also, this week I have reintroduced some basic dumbbell routines.
It is a learning experience. It's a process.

I am learning a lot.
I am already learning from you as well.
Thanks for the advice.
I really appreciate it!

Yup. My C4 with skim milk tasted pretty awesome.
Very smooth.

Dymatize M.P.ACT?
Waiting to win the challenge first

Ok cool . Then I can be me!

I gotcha . I won't be offering you too much advice with your diet because you must be doing something right to have lost all that weight. My concern was the speed of that weight loss and your training but I didn't know that you are basically a beginner until you told me.

Healthier carbs and sugars is good . How bout you eat one doughnut and give me the 8? Problem solved. Ill PM you my addy lol.

Don't get me wrong I'm not at all advocating you jump into heavy weights so that you can hurt yourself. I hope you didnt think thats what i was trying to get at when i told you to up your training. Im just saying to up your poundages progressively. Even your goals for your physique is going to need progressive overload little by little.

Thats good thinking too you definitely don't want to push through pain thats how a lot of people get injured. I guess I misunderstood you and thought you meant you were going to stop if you felt any kind of back pain and thats just not very realistic once you up that intensity. its most likely going to hurt at least a little bit at some point in time. When that happens its perfectly okay to keep going but do it in a fashion that you are working around it and not through it.

Very welcome . Helping someone achieve their goals, especially ones that are health related is one of the best things that a person can do IMO. Even if its just the tiniest fraction of help.

lol just don't hear of that too often. milk with proteins yes, milk with a PWO, don't hear that much haha. But I might have to try that sometime.

Thats the spirit!!! Confidence is good!

[NoCarbsNoSugar]

^ ^ ^
On the donuts... you would never make it here fast enough for the other 8

On the weight loss... I lost some 135 lbs in 14 months. That averages to about 2.5 lbs per week. Some weeks I lost less, and some weeks I lost none. A couple of times I did not weight myself. Naturally, the first weeks was a lot of water weight lost. The last few weeks, I am hovering between 178 and 185. Average is about 182. You think my loss went too fast? It's possible. I don't know.

On the weights... I am totally learning. A total newb. And a very weak one
I am going cautiously, and increasing the weights a bit slower than I did last summer.

On the C4/milk mixture... I licked the foam off the edge of the mug, it tasted so good!

On the advice... it is always welcome!
Thank you!

[NoCarbsNoSugar]

Daily Food & Exercise Log

Friday, January 8, 2016

No Intermittent Fasting - Ate Freely Throughout The Day

Meals
Raw Food:
Dry Hot Peppers • Sauteed Broccoli • Sauteed Green Peppers • Tomato

Cooked/Processed Food:
Cottage Cheese • Skim Milk • Champion Performance Protein Powder
Chicken/Veggie Stew • Smoked Pork Loin • Salami
Mozzarella Cheese • Microwave Egg

Supplements:
Bayer One-A-Day • Chewable Vitamin C
Human Evolution Amino 5.0 • C4 Cellucor Pre-Workout

Macro Totals:
Not Counting Right Now - Eating Intuitively

Exercise
Outdoor Walk:
2.8 Miles • 15 Minutes • 419 Calories Burned

Dumbbell Routine:
44 Minutes • 280 Calories Burned

Crunch 2X12 - 1 Dumbbell X30 lbs
Squat 2X12 - 2 Dumbbells X20 lbs
Reverse Crunch 2X12 - 1 Dumbbell X30lbs
Lunge 2X12 - 2 Dumbbells X20 lbs
Standing Shoulder Press 2X12 - 2 Dumbbells X20 lbs
Two-Arm Row 2X12 - 2 Dumbbells X20 lbs (increase weight)
Floor Pullover 2X12 - 1 Dumbbell X20 lbs
One-Arm Isolated Biceps Curl 2X12 - 1 Dumbbell X20 lbs
One-Arm Extension 2X12 - 1 Dumbbell X20 lbs
Two-Leg Calf Raise 2X12 - 2 Dumbbells X30 lbs
Chest Press 2X12 - 2 Dumbbells X30 lbs

FitBit Dashboard
15,551 Steps • 3,246 Calories Burned • 17 Floors

♫ Spotify Tracks ♫
Movie Soundtrack: Braveheart
Complete Music for Solo Guitar - Villa Lobos (Norbert Kraft)

Comments
Very excited to lift dumbbells again!
I am a weak newb, but getting stronger slowly.
Thanks for reading my log

[phoenix4444]

Feels good to work those muscles a bit.

Looks like a pretty nice routine you have. Did you get that the book?