Tony’s 12 Week Challenge Day 19

June 19, 2013

Back on track.  Life has been a little chaotic and I didn’t train for 4 days.  Mentally I kind of beat myself up for a minute until I realized that 4 days off isn’t that big of a deal.  I hadn’t just been sitting in my recliner eating potato chips and watching tv.  I would be fine.

1 mile jog

Meal 1

Oatmeal, protein powder, peanut butter, banana


Wide grip lat pulldown alternated with DB Thrusters   3 rounds

Reverse Grip lat pulldown alternated with Pushups  3 rounds

DB Overhead Extension alternated with Hammer Curls  3 rounds

Meal 2

Boiled Eggs

Meal 3

Ostrim ostrich jerky


Low box squats

1 leg barbell deadlifts

Pullups 1-2-3-4-5   Parallel Chinups 5-4-3-2-1

June 19 2013


Meal 4

Steak, sweet potato, corn on the cob


First time jogging today since November.  Just a mile, not fast, but I felt good.  My other workouts weren’t very intense but I was moving and got some work in.  Mentally it really helped my day.



  1. Workout: TBT class @ Bobs

    B- Egg white omlette with asparagus and feta
    L- Turkey sandwich from subway on wheat (6 inch) and bag of harvest cheddar sun chips
    D- Salmon fillet, steamed carrots, steamed squash and zuchinni, glass of pinot noir.

    Dennis, if you are still reading…. we miss you… Hope you are keeping up the great work!!

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