30 May 2012 – The Voice

No, not the TV show… a lovely song that’s been in my head for a couple of days. No idea why, it’s not like I’ve heard it for a while. Anyway, enjoy…

Summary

Time to bed (previous night): 22:00
Time got up (today): 04:15
Mood (1 to 5):
Morning 5
Lunch 5
Night 5

Journal

04:15 – 2 jatz crackers, glass water
04:30 – Gym (see below)
06:00 – 2 fried eggs, mushrooms, 2 slices bread, orange juice
07:00 – bus, nap
08:30 – Skinny long mac, muesli bar
11:00 – Morning walk. Sliced banana, yoghurt, nuts and seeds
14:00 – Lunchtime walk. Small serve beef, pumpkin, noodle and veg
18:00 – Kangaroo steak, veggies
00:15 – Milk, bed

Gym

5 mins warm-up bike – 2.546km
500m row – 1m 39s

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, 50kg, 50kg (offset)
Seated row 20, 15, 10 – 55kg x 3

10 x triceps rope (50kg), 10 x bicep curl (30kg), 10 x shoulder press (30kg)
10 x triceps rope (50kg), 10 x bicep curl (30kg), 10 x shoulder press (30kg)
10 x triceps rope (50kg), 10 x bicep curl (30kg), 10 x shoulder press (30kg)

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

Put in a bit of an effort with the warm-up row – not quite on the leaderboard for 500m though 🙂

A decrease in the first set of assisted chin-ups. I also gave the 40kg a go for bicep curls – I managed 5 on the first time around.

35kg would be the natural progression – the jump from 30kg to 40kg is due to there being no 35kg bar for some reason. Still, 5 x 40kg plus 5 x 30kg = an average of 10 x 35kg 🙂