19 Jun 2012 – Magic Pie

A bit of Oasis? Don’t mind if I do…

Summary

Time to bed (previous night): Couple of overnight naps
Time got up (today): 02:45
Mood (1 to 5):
Morning 5
Lunch 4 (tired)
Night 3 (very tired)

Journal

02:45 – 2 jatz crackers, glass water
03:00 – Gym (see below)
04:30 – 2 scrambled eggs, 2 pieces toast. Orange juice
09:30 – Down and up office stairs. Short nap. Sliced banana, yoghurt, nuts and seeds
13:30 – Lunchtime walk, short nap, salami, cheese and tomato roll
15:00 – Muesli bar
18:00 – Chicken & veg stew
22:00 – Glass water, bed

Gym

5 mins warm-up bike – 2.4km gear 14
500m row – 1m 41s level 7

Leg press 20, 15, 10 – level 20 x 3
Chest press 20, 15, 10 – level 16 x 1, level 15 x 2
Assisted chin-ups 10, 10, 10 – 40kg x 1, 45kg x 2 (offset)
Seated row 20, 15, 10 – 65kg x 3

10 x triceps rope (60kg), 10 x bicep curl (40kg), 10 x shoulder press (40kg)
10 x triceps rope (60kg), 10 x bicep curl (30k), 10 x shoulder press (40kg)
10 x triceps rope (60kg), 10 x bicep curl (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

Forearms and wrists were aching and refused to lift 40kg on 2nd and 3rd sets for bicep curls. Possibly the 60kg on the tricpes caused that.

 

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