25 Mar 2012: Severe Punishment

Severe Punishment seems an apt description of the gym session I eventually did – should have burnt off some of the calories from the previous night’s partying anyway…


Time to bed (previous night): 22:30
Time got up (today): 07:15
Daily water intake: 3000ml
Mood (1 to 5):
Morning 5
Lunch 3 (extreme tiredness kicked in)
Night 4


07:30 – Went for a walk for about 45 to 60 minutes. Ate a banana.
09:00 – Sausage and Egg McMuffin, has brown and medium orange juice
12:30 – Gym (see details below)
14:00 – Fell asleep while thinking about lunch
16:00 – Slice of bread and vegemite
17:00 – Family dinner (pre-dinner snacks, crab rosti starters, pork, carrots and asparagus, port and cheese). I beer stubby, 2 glasses of red wine.
22:00 – Glass milk, bed


Repeat “Weights Day” – note weights increased on leg press, triceps, biceps and shoulders

5 minutes bike warm-up – 2.19km
500m warm-up row – 1m 57s

Leg Press. 20 reps, rest 60 secs, 15 reps, rest 30 secs, 10 reps (15, 16, 17)
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) 35kg
10 Bicep curls (free weight) 20kg (total weight)
10 shoulder press (free weight) 20kg (total weight)

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



Capped off a “bad food and drink” weekend with a fast food brekkie and family dinner.

I think it reads far worse than it actually was – I drank plenty of water, kept reasonably active and felt 100% going into the gym session. Even the aches and pains from Body Pump have been mostly restricted to the triceps.

Overall I think I managed to exercise a reasonable degree of self control on both evenings, certainly eating and drinking far less than I might have a few months ago.

Important to note – that did NOT detract from my enjoyment of things. In fact it enabled me to enjoy both evenings without the usual feeling of over-indulgence and being badly hungover…

Gym session was good – increased weights with a few exercises.

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