19 Mar 2012: Gym Just Got Tougher

Some 80s cheese… As for this week’s take on, give away and goal…

Take on: 1 lunchtime walk per week that includes a stroll up Jacob’s Ladder

Give away: Saturday gym (i.e. bringing back the rest day)

Goal: Establish early start as standard so no skimping on gym routine and maximising family time.

Summary

Time to bed (previous night): 22:15

Time got up (today): 03:05

Daily water intake: 2600ml

Mood (1 to 5):

Morning 5

Lunch 4 (feel great, just a little tired pre-walk. All good after walk)

Night 5

Journal

03:05 – Sandwich thin with vegemite, glass water

03:30 – Gym (see below)

04:30 – Slice toast, microwaved egg, small qty grated cheese. Glass orange juice

05:30 – Bus, meditate, rest

06:15 – Riverside walk

06:45 – Long Mac, few nuts

09:15 – Morning walk then sliced banana, natural yoghurt, nuts and seeds

11:30 – Lunchtime walk

12:00 – MYO Sandwich (wholemeal bread, cheese, chicken, tomato, lettuce, spinach, jalapenos)

15:00 – Bus home, forgot to eat my banana – didn’t feel hungry though

16:30 – Swim and play with Kian in the pool

18:00 – Steak sandwich with salad and egg plant

22:00 – Glass of milk and bed

Gym

5 minutes bike warm-up – 2.083km

Twice through circuit as follows:

20 x Leg Press (15, 15) 20 x Chest Press (11, 11) 20 x Assisted Chin-ups (75kg, 75kg) 20 x Seated Row (40kg, 40kg) 10 x Tricep Pull Downs Rope (30Kg, 30Kg) 10 x Bicep Curls free weight (10Kg, 15kg) 10 Shoulder Press free weight – (10Kg, 15kg) 10 x Crunches 10 x Twists 10 x Bicycle Legs Stretching

Notes