05 oct 2012: brave new world

had a brief moment this morning where i hesitated about heading to the gym; th elegs were alittle stiff and sore after yesterday’s jog, and i thought about swapping today’s gym session with tomorrow’s rest day.

in the end i gave myself a mental slap and headed down the gym anyway – and felt much better for doing so!

quite impressed that my thought was to swap days rather than simply have a rest though – not so long ago i’d have taken the day off without a moment’s hesitation. habits and habitual behaviour really do gain the upper hand if you give them long enough to build up…


Time got up (today): 03:30
Mood (1 to 5):
Morning 4


03:30 – 2 dates, glass water
03:45 – gym (see below)
05:30 – bowl of cereal, 2 slices toast, orange juice
06:00 – bus, meditate, nap
07:00 – skinny long mac, few nuts
09:15 – morning walk, banana, yoghurt, seeds, nuts, dried cranberries


5 mins bike warm up

500m row – 1:42

Leg Press x 20, 15, 10 – Level 20 x 3
Chest Press x  20, 15, 10 – Level 14 x 3
Assisted Chin-ups x 10, 10, 10 – 50kg offset x 3
Seated Row x 20, 15, 10 – 60kg x 3

Triceps Rope x 10 (40kg), Bicep Curl x 10 (30kg), Shoulder Press x 10 (30kg)
Triceps Rope x 10 (40kg), Bicep Curl x 10 (30kg), Shoulder Press x 10 (30kg)
Triceps Rope x 10 (40kg), Bicep Curl x 10 (30kg), Shoulder Press x 10 (30kg)

20 x crunches, 20 ab twists, 20 x bicycle legs (20 each leg)
15 x crunches, 15 ab twists, 15 x bicycle legs (15 each leg)
10 x crunches, 10 ab twists, 10 x bicycle legs (10 each leg)


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