03 Jul 2013 – Holy Wars


no running today, took a break and hit the gym for some cross-training action intead.

slowly building up the weights again, rowing times are back down to previous levels, and I still HATE the plank hold.

probably need to work out a slightly longer, more comprehensive routine to get in shape for tough mudder, but things are definitely heading in the right direction. I’ll persist with the plank – one day it will be mine, all mine!

MUAHAHAHAHAHAHAHAHHAHAHA…..

03:15 – 5 cal glucose tablet. Glass of water
03:30 – gym (see below)
04:45 Рmango yoghurt, 2 slices fruit toast. orange juice
05:25 – bus, nap
06:15 – coffee, muesli bar
08:00 – crunchy noodle snack
09:30 – mandarin
11:30 Рciabatta roll, baby leaf salad, bacon & mayo. peaches with raspberry sauce.
13:00 – walnut & date cake
14:15 – bus, nap
15:30 – burger in a bun
19:00 – beef casserole
21:30 – glass milk, bed

gym

5 mins bike warm-up – gear 13 – 2.2km

1000m row – level 8 – 3:48

3 x 10 chest press – 50kg, 55kg, 60kg

3 x 10 assisted chin-ups – offset 75kg, 70kg, 65kg

3 x 10 lat pull-downs – 25kg, 30kg, 35kg

500m row – level 8 – 1:44

20 x crunches, 20 x ab twists, 20 x bicycle legs
20 x crunches, 20 x ab twists, 20 x bicycle legs
20 x crunches, 20 x ab twists, 20 x bicycle legs

200m row – level 8 – 0:31

plank hold – count 45

stretching

 

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