24 Apr 2012: Tuesday Afternoon

Continuing the theme of songs to match the day of the week…

Summary

Time to bed (previous night): 22:00

Time got up (today): 03:30

Mood (1 to 5):

Morning 4

Lunch 5

Night 4

Journal

03:30 – Toast with vegemite, glass water

04:00 – Gym (see below)

05:15 – Vanilla and Almond porridge. Orange juice

06:00 – Bus, meditate, nap

07:00 – Long mac, handful of nuts and dried fruit

09:30 – Morning walk, yoghurt, banana, nuts and dried fruit

11:30 – Extended lunchtime walk, wholemeal roll, egg mayo, ham, salad

15:00 – Banana

17:30 – Pork topped with apple and cheese, potatoes, corn on the cob, pumpkin

23:30 – Milk, bed

Gym

5 mins warm-up bike – 2.266km

500m row – 2m 06s – 10/11m per stroke, rate around 22/23

Leg press 20, 15, 10 – level 20 x 3

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

Assisted chin-ups 10, 10, 10 – 55kg, 60kg, 60kg (offset)

Seated row 20, 15, 10 – 55kg, 50kg, 50kg

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