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

20 Mar 2012: The Rowing Song

Never heard of this before, I Googled “rowing song” and turned up this little gem. Lash the oars to our hands and let us pull, indeed!


Time to bed (previous night): 22:00
Time got up (today): 03:00
Daily water intake: 3100ml
Mood (1 to 5):
Morning 4
Lunch 5
Night 5


03:00 – 1 multigrain weetbix with small amount of skim milk, glass water
03:30 – Gym (see below)
04:30 – Multigrain cracker with vegemite. Glass orange juice
05:30 – Bus, meditate, rest
06:15 – Riverside walk
06:45 – Long Mac, muesli bar, banana
09:30 – Morning walk then sliced banana, apple yoghurt, nuts and seeds
11:30 – Lunchtime walk
12:00 – Salad bowl (lettuce, tomato, beetroot, cucumber, carrot, ham, cheese, egg)
15:00 – Banana
17:30 – Meatloaf, salad and corn on the cob
18:45 – 6.5km (ish) bike ride, completed in 29min
21:00 – Few snacks, mostly of the “away from the goal” variety (see notes)
21:30 – 6.5km (ish) bike ride, completed in 25min
22:30 – Milk, bed


5 minutes bike warm-up – 2.088km
500m warm-up row – 2m 25s
20 pushups (all toe), 20 crunches, 20 squats
1000m row (100/100 intervals) – 4m 45s
15 pushups (all toe), 15 crunches, 15 squats
1000m row (100/100 intervals) – 4m 29s
10 pushups (all toe), 10 crunches, 10 squats


While the evening snacking was not good, and the snacks were of the “away from the goal” variety… I actually managed to exercise a fairly high degree of discipline and self-control. Levels of which would have been totally alien to the 2011 version of me!

So in that sense, a success…

Leave a Reply

Your email address will not be published. Required fields are marked *