11 Jul 2013 – get ready for this


not 100% sure what happened from 11:00am on Tuesday, through the whole of yesterday – just life getting in the way I guess.

wasn’t too much to report yesterday anyway. slept in until 4:30, didn’t go for a run.

I did slip in day 1 of a “plank hold” challenge – basically 30 days building up from a 20 second plank to a 5 minute plank.

I hate the plank, so the obvious thing to do was embrace the challenge LOL.

day 2 today, another 20 second hold – which I incorporated into this morning’s gym session.

03:15 – 5 cal glucose tab. water
03:30 – gym (see below)
04:45 – baked beans & bacon pieces on 2 slices toast with melted cheese. orange juice
05:25 – bus, nap
06:15 – coffee
09:30 – peach fruit cup. potato crisps.
11:00 – choc chai.
11:30 – beefurger in a bun, tomato, beetroot, tomato sauce.
12:30 – apricot almond bar. mandarin
14:15 – bus, nap
16:00 – cup of tea
18:30 – crab cakes & chips
21:00 – milk, bed

gym

5 mins bike warm-up – gear 13 – 2.1km

1000m row – level 8 – 3:47

3 x 10 chest press – 55kg, 60kg, 65kg

3 x 10 assisted chin-ups – offset 70kg, 65kg, 60kg

3 x 10 lat pull downs – 30kg, 35kg, 40kg

500m row – level 8 – 1:51

3 x { 20 x crunches, 20 x ab twists, 20 x bicycle legs }

200m row – level 8 – 0:45

Plank hold – 20 seconds (day 2 of 30 day challenge)

Stretching

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