Feb 29 2012: Wednesday Like a River

4:15am start to the day again, bit of a sluggish start which was probably due to the bike ride last night. The bike ride also seems to have affected overall energy and performance in the gym. Reasonable I guess – the body can only take so much!

Food:
Breakfast: 1 slice dry toast with vegemite (pre-gym) 2 weetbix and skim milk
Mid-morning: Sliced banana, peach & mango yoghurt, almonds, walnuts, pepitas, pine nuts, sunflower seeds
Lunch: Subway, Italian BMT with cheddar cheese and all the salad, no dressing. First half of 12 inch sub.
Mid-afternoon: Subway, Italian BMT with cheddar cheese and all the salad, no dressing. Second half of 12 inch sub.
Dinner: Roast chicken breast and roasted veggies (carrot, onion, zucchini, potato)

Drink:
Plain, filtered water: 3100ml
Glass orange juice
Skinny long macchiato – no sugar
Glass milk

Activity:
Gym (details below)
2.8km riverside walk to office
Down stairs Level 8 to Ground x 3
Up stairs Level 1 to Level 8 x 2
Park with Kian and Marble
Step count – 13903

Gym:
5 minute warm up on bike – 1.949km
Stretching
500m warm-up row – 2m 19s
15 fitball squats, 15 push-ups (3 toe, 12 knee)
500m row – 2m 15s
15 fitball squats, 15 push-ups (6 toe, 9 knee)
500m row – 2m 20s
15 fitball squats, 15 push-ups (all knee)
Stretching

Physical, Mood etc.:
Morning – Woke up at 4:15am, slightly sluggish
Lunch – Good – scale of 1 to 5? 4
Night – Tired and positive

Notes:
Clear impact of cycling 13km; 5 minute warm-up ride dipped below 2km. 500m row times reasonable. Toe push-ups were HARD!

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