21 Mar 2012: “Weights Day”

There was a Dire Straits song on the radio first thing this morning, I can’t recall what it was now, so here’s one of my all-time favourites instead…

Summary

Time to bed (previous night): 22:30
Time got up (today): 03:05
Daily water intake: 3100ml
Mood (1 to 5):
Morning 5
Lunch 5
Night 3 (very very tired lol)

Journal

03:05 – 1 multigrain cracker with vegemite, glass water
03:30 – Gym (see below)
04:30 – 2 multigrain weetbix with skim milk. Glass orange juice
05:30 – Bus, meditate, rest
06:15 – Riverside walk
06:45 – Long Mac, few nuts
09:15 – Morning walk then sliced banana, passion fruit yoghurt, nuts and seeds
11:30 – Lunchtime walk then half Subway footlong, honey oat sub, ham and salad. No dressing
14:30 – Other half of sub
18:00 – Meatloaf and veggies
22:00 – Milk and bed

Gym

5 minutes bike warm-up – 2.1km
500m warm-up row – 2m 0s

Leg Press. 20 reps, rest 60 secs, 15 reps, rest 30 secs, 10 reps (15, 15, 15)
Chest Press. 20 reps, rest 60 secs, 15 reps, rest 30 secs, 10 reps (11, 11, 11)
Assisted chin ups. 10 reps, rest 60 secs, 10 reps, rest 60 secs, 10 reps (75kg, 75kg, 75kg)
Seated Row. 20 reps, rest 60 secs, 15 reps, rest 30 secs, 10 reps (40kg, 40kg, 40kg)

3 times through triceps, biceps and shoulder press:
10 Tricep pull-downs (rope) 30kg
10 Bicep curls (free weight) 15kg
10 shoulder press (free weight) 15kg

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

Stretching (and sweating lol)

Notes

Was surprised I woke up and got up at 3 so easily – due to bike ride etc. I had got to bed 10:30 last night. Will need to be sure to get to bed early tonight to make up for that!

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