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John Sundberg

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Fat Loss Challenge – Day 14

Jan 15, 2020 ·

Monday’s fatigue is gone. Not sure what happened that day. Feeling good and pretty strong today. First nine 100s in the pool were about as consistently strong and fast as I’ve ever swum for that duration.

Sleep

7h 55m

Morning weigh-in

176.8

Day 1 morning weigh-in: 182
Yesterday’s weigh-in: 175.4

Exercise

Morning maintenance routine: McGill Big 3 (ab curl-ups, bird dogs, and side planks), 130 deadbugs, Original Strength Reset.

Barefoot Fitness: Partners, 3x each exercise: 3 heavy squats (2×62), 20 sec ski erg; 3 pull-ups (35, 30, 30), 20 push-ups; 3/3 KB press (62), 20 ring rows; 3 Dragon Flags, 10/10 hanging march; 5 ab wheel, 10/10 cross-over rev. lunge (62); 3/3 reverse lunge (2×62), 10/10 deadbugs. After the workout: 2/2 get-ups @ 80, 1 front lever.

Swim: 53m, 2,400 meters (main set: 20 x 100m @ 2:00 intervals; 1-9 @ 1:27-1:29, 10-18 @ 1:30-1:35, 19 @ 1:38, 20 @ 1:26)

Treadmill desk: 1h 24m

Food

1:20 PM

Salmon (cold!), broccoli, sweet potatoes. This is about as close to food perfection as we can hope to reach in this life. :)
Salmon (cold!), broccoli, sweet potatoes. This is about as close to food perfection as we can hope to reach in this life. 🙂

3:20 PM

Blueberry Peach Protein Super Shake
Blueberry Peach Protein Super Shake

5:25 PM

Moroccan beef stew (beef, quinoa, kale, and the perfect combination of spices), carrots
Moroccan beef stew (beef, quinoa, kale, and the perfect combination of spices), carrots
Seconds - not much to eat today!
Seconds – not much to eat today!

January 2020 Fat Loss Challenge

Ride

Days I've ridden a bike in 2016 when I could have driven a car (recovering from knee injury):
29
2015: 23
2014: 166
2013: 185
2012: 194
My Strava profile

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