13 Jun 2012 – Brewing Up a Storm

The city dwellers of Perth got all excited about a storm that, if you listened to all the hype and hysteria,  was going to wipe out everything in its path. Reality was we had some gusty winds and some heavy rain. Pretty much business as usual for a Perth winter.

Good job nothing serious was going to happen – imagine the hysteria then!

Summary

Time to bed (previous night): 22:15
Time got up (today): 03:15
Mood (1 to 5):
Morning 5
Lunch 5
Night 4

Journal

03:15 – 2 jatz crackers, glass water
03:30 – Gym (see below)
05:15 – 2 fried eggs, 2 slices toast, orange juice
06:00 – bus, nap
07:00 – Skinny long mac, muesli bar
10:00 – Morning walk. Sliced banana, yoghurt, nuts and seeds
14:00 – Lunchtime walk, chicken, noodles, veggies
15:00 – Bus, nap
18:00 – Chicken and veg soup, corned beef sandwich
23:30 – Milk, bed

Gym

5 mins warm-up bike – 2.5km approx 100rpm, gear 13
500m row – 1m 40s

Leg press 20, 15, 10 – level 20 x 3
Chest press 20, 15, 10 – level 15 x 3
Assisted chin-ups 10, 10, 10 – 45kg (offset) x 3
Seated row 20, 15, 10 – 60kg x 3

10 x triceps rope (55kg), 10 x bicep curl (7 @ 40kg, 3 @ 30kg), 10 x shoulder press (40kg)
10 x triceps rope (55kg), 10 x bicep curl (9 @ 40k, 1 @ 30kg), 10 x shoulder press (40kg)
10 x triceps rope (55kg), 10 x bicep curl (8 @ 40kg, 1 @ 30kg), 10 x shoulder press (40kg)

20 x crunches, 20 x ab twists, 20 x bicycle legs
15 x crunches, 15 x ab twists, 15 x bicycle legs
10 x crunches, 10 x ab twists, 10 x bicycle legs

Stretching

Notes

Changed bikes today as I noticed the spin bikes had adjustable handlebar heights. My knees are very close to hitting the handlebars on the ones I’ve been using. Seems to be a bit more like a real bike and I was able to fully adjust the seat and handlebar heights to suit perfectly.

My distance was down even though I maintained the same RPM as usual – in fact I’m sure the gearing made the resistance a little more than usual. Probably just different calibration/accuracy of the equipment.

Biceps – getting close to squeezing out full sets of 10 using 40kg now.

 

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