11 Mar 2012: Sunday Morning Call

After yesterday’s video I am in a bit of an Oasis groove – plus the Sunday Morning reference…


Time to bed (previous night): 23:00
Time got up (today): 06:30
Daily step count:
Daily water intake: 3000ml
Mood (1 to 5):
Morning 4 (struggled for a few minutes to actually get out of bed)
Lunch 3 (very tired)
Night 4


06:30 – Slice toast with vegemite, glass water
07:00 – Gym (see below)
09:00 – Mixed grain sandwich thin, weight watchers bacon, fried egg
11:00 – Fresh mango and apple
13:00 – Tuna and tomato on toast. Small piece of remaining cheesecake fromSat night
14:00 – Hour long nap
18:00 – Steak and salad open sandwich (1 piece toast, steak, lettuce, tomato, olives and onion)
21:30 – Glass of milk and bed


5 min bike warm-up (2.029km)
3 sets x 15 reps Leg Press (all 3 at level 15)
3 sets x 15 reps Chest Press (all 3 at level 11 – sets 2 and 3 were broken into 7, 3, 3, 2)
3 sets x 15 reps Assisted Chinups (all 3 at 75kg – sets 2 and 3 were broken into 7, 4, 4)
3 sets x 15 reps Seated row (all 3 at 40kg)
3km walk at steady 6km/h


Keeping hydrated during the day (while cooking, drinking and eating etc.) worked well – also the relative lightness of the dinner itself seemed to help. All in all woke up feeling fine, no feeling of over-indulging and I was keen to get down the gym.

Improvements at gym with weights/levels being slighter tougher than same last week, generally keeping to same weight/level for all 3 sets and dropping 5kg of counter-weight on the assisted chins.

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