04 Mar 2012: Be What You Wanna Be

This track was on the radio in the car when I left the gym – nice easy Sunday morning listening and the lyric “be what you wanna be” seemed apt…


Time to bed (previous night): 11pm
Time got up (today): 5:30am
Daily step count: 4023
Daily water intake: 2700ml
Mood (1 to 5):
Morning 4
Lunch 4
Night 4


05:30 – Woke up feeling pretty good, small effort required to get out of bed though. Glass of water, slice of dry toast with vegemite
06:00 – Gym (see details below)
07:30 – Short walk with Marble
08:30 – Egg and bacon sandwich (2 pcs Weightwatchers bacon, 1 fried egg, 1 Helga’s Mixed Grain Sandwich thin).
10:00 – Apple pie yoghurt, sliced banana, mixed nuts, seeds and dried cranberries
12:15 – Bowl of pumpkin soup, mixed grain sandwich thin. Weightwatchers chocolate mini-roll
15:00 – Nuts, dried cranberries, seeds and a few grapes
18:30 – Sausages, egg, mushrooms, tomato
22:30 – Glass of milk, Bed


5 minute warm-up on bike – 1.934km

3 sets x 15 reps Leg Press. 14,14,14 (numeric setting for each set)

3 sets x 15 reps Chest Press. 11,10,9 (numeric setting for each set)

3 sets x 15 reps Assisted Chinups. 80kg, 80kg, 80kg (counterbalance weight)

3 sets x 15 reps Seated Row. 35kg, 35kg, 35kg (actual weight pulled)

1km walk – initially intended as a gentle warm-down. Ended up a fast walk and running last 100m! (9m 45s)

Finally got the right machine and technique for seated row!
Chest press and assisted chinups really challenging today with the step up to 15 reps.

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