22 Apr 2012: A Glory-ous Sunday

Perth Glory in the A League Grand Final today, this is the song that gets played at home games when Glory score, hopefully the fans who travelled to Brisbane will get to chant this a couple of times at least…

Summary

Time to bed (previous night): 22:30

Time got up (today): 05:00

Mood (1 to 5):

Morning 5

Lunch 5

Night 3 (very tired)

Journal

05:00 – Toast with vegemite, glass water

05:15 – Gym (see below)

07:00 – Bowl Muesli, skim milk. Orange juice

12:00 – Omelette

14:00 – Pub, watching Grand Final. 2 pints of beer

17:00 – Family dinner. Nibbles, soup, Moroccan chicken and meatballs, dessert (sliced oranges, bananas, yoghurt and honey). 1 beer. 2 glasses red wine

22:30 – Glass milk, bed

Gym

5 mins warm-up bike – 2.136km

500m row – 2m 06s

Leg press 20, 15, 10 – level 20 x 3

Chest press 20, 15, 10 – level 14, 13, 13

Assisted chin-ups 10, 10, 10 – 60kg (offset) x 3

Seated row 20, 15, 10 – 50kg x 3

10 x triceps rope (45kg), 10 x bicep curl (30kg), 10 x shoulder press (30kg)

10 x triceps rope (45kg), 10 x bicep curl (30kg), 10 x shoulder press (30kg)

10 x triceps rope (45kg), 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

500m row time was achieved at a stroke rate of about 22 – between 10m and 11m per stroke