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John Sundberg

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Fat Loss Challenge – Day 16

Jan 17, 2020 ·

Felt pretty strong at Barefoot this morning, but not quite as fast as Wednesday in the pool.

Sleep

7h 57m

Morning weigh-in

176.6

Day 1 morning weigh-in: 182
Yesterday’s weigh-in: 176

Exercise

Morning maintenance routine: McGill Big 3 (ab curl-ups, bird dogs, and side planks), 150 deadbugs, Original Strength Reset.

Barefoot Fitness: Activation: EMOM x 6 = 5 ball slams, 5 lat. heidens. 3 rounds of 5 power swings (106), 5/5 alt. jump lunges, 5 breaths bear breathing, 20 goblet squats (106), 3/3 rot. ball slams (40), 8/8 split stance band row, 5 band-resisted push-ups, AMRAP pull-ups (11, 10, 10), piriformis stretch, couch stretch, standing lat stretch. 5/5 PRI side planks, 2 rounds of flutter kicks and center planks.

After the workout: 10 dragon flags, 3 front levers.

Swim: 1h 5m, 2,000 meters (main set was 3 rounds, and each round included a 200 free, which went at 3:09, 2:56, 2:55; this pales next to Aaron “The Rocket” Sachau’s 2:39 that he turned in during the second round!)

Treadmill desk: 38m

Food

1:40 PM

Salmon, avocado, carrots, broccoli, sweet potatoes
Salmon, avocado, carrots, broccoli, sweet potatoes

3:40 PM

Raspberry Blueberry Peach Protein Super Shake
Raspberry Blueberry Peach Protein Super Shake

5:00 PM

Moroccan beef stew
Moroccan beef stew

7:15 PM

Popcorn, popped on the stove in avocado oil with just the right amount of salt
Popcorn – popped on the stove in avocado oil with just the right amount of salt

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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