Feb 29 2012: Wednesday Like a River

4:15am start to the day again, bit of a sluggish start which was probably due to the bike ride last night. The bike ride also seems to have affected overall energy and performance in the gym. Reasonable I guess – the body can only take so much!

Food:

Breakfast: 1 slice dry toast with vegemite (pre-gym) 2 weetbix and skim milk

Mid-morning: Sliced banana, peach & mango yoghurt, almonds, walnuts, pepitas, pine nuts, sunflower seeds

Lunch: Subway, Italian BMT with cheddar cheese and all the salad, no dressing. First half of 12 inch sub.

Mid-afternoon: Subway, Italian BMT with cheddar cheese and all the salad, no dressing. Second half of 12 inch sub.

Dinner: Roast chicken breast and roasted veggies (carrot, onion, zucchini, potato)

Drink:

Plain, filtered water: 3100ml

Glass orange juice

Skinny long macchiato – no sugar

Glass milk

Activity:

Gym (details below)

2.8km riverside walk to office

Down stairs Level 8 to Ground x 3

Up stairs Level 1 to Level 8 x 2

Park with Kian and Marble

Step count – 13903

Gym:

5 minute warm up on bike – 1.949km

Stretching

500m warm-up row – 2m 19s

15 fitball squats, 15 push-ups (3 toe, 12 knee)

500m row – 2m 15s

15 fitball squats, 15 push-ups (6 toe, 9 knee)

500m row – 2m 20s

15 fitball squats, 15 push-ups (all knee)

Stretching

Physical, Mood etc.:

**Morning – **Woke up at 4:15am, slightly sluggish

**Lunch – **Good – scale of 1 to 5? 4

**Night – **Tired and positive

Notes:

Clear impact of cycling 13km; 5 minute warm-up ride dipped below 2km. 500m row times reasonable. Toe push-ups were HARD!