02 oct 2012: i want it all

been a very busy long weekend, so i’ve failed to find time to blog. in addition to today’s journal, the following includes details of the gym sessions from sunday and monday too!

quite pleased to see the weights edging up slightly again – as for the weight… that spiked upwards over the weekend (120kg on Sunday morning) but back down to just over 118kg today.

Summary

Time got up (today): 06:00
Mood (1 to 5):
Morning 5
Lunch 5
Night 4

Journal

06:00 – 2 dates, glass water
06:15 – gym (see below)
07:30 – bowl of milo duo cereal (skim milk), 2 slices toast & vegemite, orange juice
09:30 – 1.5km walk to local cafe for meeting
11:00 – skinny long mac
12:00 – 1.5km walk home
12:30 – toast with spicy chicken (leftovers from burritos). savoury popcorn
15:00 – few dates
18:30 – Minced chicken & chiili skewers, on a bed of mash made from potato, cauliflower & spring onion
22:45 – milk, bed

gym

5 mins bike warm up

500m row – 1:39

Leg Press x 20, 15, 10 – Level 20 x 3
Chest Press x  20, 15, 10 – Level 14 x 3
Assisted Chin-ups x 10, 10, 10 – 50kg offset x 3
Seated Row x 20, 15, 10 – 60kg x 3

Triceps Rope x 10 (40kg), Bicep Curl x 10 (30kg), Shoulder Press x 10 (30kg)
Triceps Rope x 10 (40kg), Bicep Curl x 10 (30kg), Shoulder Press x 10 (30kg)
Triceps Rope x 10 (40kg), Bicep Curl x 10 (30kg), Shoulder Press x 10 (30kg)

20 x crunches, 20 ab twists, 20 x bicycle legs (20 each leg)
15 x crunches, 15 ab twists, 15 x bicycle legs (15 each leg)
10 x crunches, 10 ab twists, 10 x bicycle legs (10 each leg)

stretching

 

gym (monday oct 1st)

5 mins bike warm up

5km row – 19:53

Leg Press x 20 (Level 20), Chest Press x  20 (Level 13)
Leg Press x 20 (Level 20), Chest Press x  20 (Level 13)
Leg Press x 20 (Level 20), Chest Press x  20 (Level 13)

Push ups x 20, squats x 20
Push ups x 20, squats x 20
Push ups x 20, squats x 20

Crunches x 20, plank hold – 1:01
Ab twists x 20, plank hold – 0:31
Bicycle legs x 20 (each leg), plank hold – 1:01

 

stretching

 

gym (sunday sep 30th)

5 mins bike warm up

2km row – 7:29
stretch

Treadmill 3km (500/500 intervals) – 25:30

1km row – 3:52
stretch

Treadmill 3km (500/500 intervals) – 26:51

500m row – 1:45 (held a 1:29 pace up to about 300 to 350m, then completely lost all puff and limped home)
stretch

Treadmill 3km jog – 22:35

stretching

 

 

 

 

 

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