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Summary

Time to bed (previous night): 23:00
Time got up (today): 04:30
Mood (1 to 5):
Morning 5
Lunch 4
Night 5

Journal

04:30 – Multigrain cracker with vegemite, glass water.
04:45 – Gym (see below)
06:30 – Bus, meditate, nap
07:30 – Long mac, bacon and egg sandwich
10:30 – Morning walk, sliced banana, yoghurt, nuts and seeds
12:45 – Extended lunchtime walk via Jacob’s Ladder
13:30 – Teriyaki Fish Bento box (2 pcs sushi, shredded cabbage, fish, rice, fruit salad
18:00 – Turkey roast, roast veggies, gravy
23:00 – Milk, bed

Gym

5 mins warm-up bike – 2.259km
500m row – 1m 58s

Leg press 20, 15, 10 – level 20 x 3
Chest press 20, 15, 10 – level 14 x 3
Assisted chin-ups 10, 10, 10 – 55kg (offset) x 3
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