11 apr 2012: rock the casbah

11 Apr 2012: Rock The Casbah

Rocking the gym, rocking the casbah!

Summary

Time to bed (previous night): 22:00

Time got up (today): 03:15

Mood (1 to 5):

Morning 4

Lunch 5

Night 4

Journal

03:15 – Piece of toast & vegemite, glass of water

03:35 – Gym (see details below)

04:45 – Uncle Toby's multigrain oats. Orange juice

06:00 – Bus, meditate, nap

07:00 – Long mac, muesli bar

09:30 – Morning walk, sliced banana, strawberry yoghurt, nuts and seeds

12:00 – Lunch walk – salad bowl (lettuce, tomato, cucumber, carrot, beetroot, egg, cheese, salami)

15:00 – Few nuts

18:00 – Kangaroo, cabbage, brocolli, cauliflower, sweet potato mash

23:15 – Milk, bed

Gym

5 min warm-up bike – 2.153km

500m row – 1m 43s

Leg Press: 20, 15, 10 (3 x level 19)

Chest Press: 20, 15, 10 (3 x level 12)

Assisted Chin-ups: 10, 10, 10 (3 x 65kg)

Seated Row: 20, 15, 10 (3 x 45kg)

10 x tricep rope (40kg), 10 x bicep curl (25kg), 10 x shoulder press (25kg)

20 crunches, 20 ab twists, 20 bicycle legs

15 crunches, 15 ab twists, 15 bicycle legs

10 crunches, 10 ab twists, 10 bicycle legs

Stretching

Notes

Surprisingly pleasing to get a 3(ish) start again – now just to get fully back into the swing of things so there’s time for the riverside walk!

20 crunches, 20 ab twists, 20 bicycle legs 20 crunches, 20 ab twists, 20 bicycle legs