Day 71 of the 75 hard

Hello my loyal disciples! We finally made it to Friday!

Outdoor workout:

60 minutes walk 

Indoor workout:

2 warm up sets of 5-10 reps 

Pull ups 5x10

Seal row 5x10

Reverse grip lat pull-down 5x10 Superset with Dumbbell bent over row 5x10

Stiff arm push down 5x10

Ez-bar curl 5x10

Meals: 

Breakfast:12 Oz of egg flour soup 

Second Breakfast: 48 gram protein shake with blueberries 

Lunch: 11 Oz of rice and 8oz of chicken breast 

Dinner: 12oz of rice with 4 Oz of steak 

Snack: 40 gram protein shake, two 21 gram protein bars