no more mr fat guy
change your thinking. change your life. make life amazing

Had this one blasting out on the way to the gym, great way to wake up…

Summary

Time to bed (previous night): 21:30
Time got up (today): 02:45
Mood (1 to 5):
Morning 5
Lunch 5
Night 5

Journal

02:50 – Couple of “lite” Jatz crackers, glass water.
03:15 – Gym (see below)
04:30 – 2 eggs, scrambled. 2 pieces toast, orange juice
05:30 – Bus, meditate, nap
06:30 – Long mac
09:30 – Morning walk, sliced banana, yoghurt, nuts and seeds
13:00 – Extended lunchtime walk via Jacob’s Ladder, wholemeal roll with chicken, cheese, lettuce, tomato and cucumber
15:00 – Banana
18:00 – Meat curry, brown rice
22:30 – Glass milk, bed

Gym

5 mins warm-up bike – 2.395km
500m row – 1m 53s

Leg press 20, 15, 10 – level 20 x 3
Chest press 20, 15, 10 – level 15, 15, 14
Assisted chin-ups 10, 10, 10 – 50kg, 50kg, 55kg (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