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John Sundberg

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Fat Loss Challenge – Day 3

Jan 4, 2020 ·

Sleep

7h 41m

Morning weigh-in

178.8

Day 1 morning weigh-in: 182
Yesterday’s weigh-in: 180.4

Exercise

Barefoot Fitness: 3 rounds of double KB clean and squats (2 x 53, 62, 71), KB cross-over step-ups (53), pull-ups (BW), ring Y-raises, KB clean and press (53, 62, 62), 20 push-ups. Did a double KB waiter’s walk at the end with 53s. Ethan and I started working on the Surovetsky deadlift plan. Today was 5 x 5 at 70% of max, which for me is currently 375. I did the first set at 275, but that was feeling heavy after the main workout, so I did the last four sets at 260 which was closer to 70% anyway. My hands, glutes, and hammies are ready for a recovery day!

Food

9:45 AM

Coffee with 1/2 scoop collage
Coffee with 1/2 scoop collagen

11:35 AM

3-egg spinach mushroom omelet with homemade pesto, tomato, 1/2 avocado
3-egg spinach mushroom omelet with homemade pesto, tomato, 1/2 avocado

1:30 PM

Mongolian beef over rice, broccoli, sweet potatoes
Mongolian beef over rice, broccoli, sweet potatoes

4:30 PM

Applebee's with Amy - chips, spinach artichoke dip, and salsa
Applebee’s with Amy – chips, spinach artichoke dip, and salsa. We split this appetizer between us.
Applebee's Sweet and savory grilled chicken, rice, quinoa
Applebee’s Sweet and savory grilled chicken, rice, quinoa

6:30 PM

Cassava pecan chocolate chip cookies. Almost done with the last batch!
Cassava pecan chocolate chip cookies. Almost done with the last batch!

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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