26 Jun 2012 – Weiss Heim

Another random selection from my music collection – great band, superb guitarist…

Summary

Time to bed (previous night): 20:45

Time got up (today): 02:45

Mood (1 to 5):

Morning 5

Lunch 5

Night 4

Journal

02:45 – 2 jatz crackers, glass water

03:00 – Gym (see below)

04:30 – Porridge, toast. Orange juice

09:30 – Morning walk. Sliced banana, yoghurt, nuts and seeds

13:30 – Extended lunchtime walk via King’s Park, short nap, hot chicken, cheese, lettuce and tomato roll

15:00 – Muesli bar

18:00 – Roast beef, roasted veggies, brocolli, gravy

21:00 – Glass milk, bed

Gym

5 mins warm-up bike – 2.6km

500m row – 1m 36s

Leg press 20, 15, 10 – level 20 x 3

Chest press 20, 15, 10 – level 16 x 3

Assisted chin-ups 10, 10, 10 – 40kg x 2, 45kg x 1 (offset)

Seated row 20, 15, 10 – 65kg x 3

10 x triceps rope (60kg), 10 x bicep curl (40kg), 10 x shoulder press (40kg)

10 x triceps rope (60kg), 10 x bicep curl (40k), 10 x shoulder press (40kg)

10 x triceps rope (60kg), 10 x bicep curl (40kg), 10 x shoulder press (40kg)

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