22 Apr 2012: A Glory-ous Sunday

Perth Glory in the A League Grand Final today, this is the song that gets played at home games when Glory score, hopefully the fans who travelled to Brisbane will get to chant this a couple of times at least…


Time to bed (previous night): 22:30
Time got up (today): 05:00
Mood (1 to 5):
Morning 5
Lunch 5
Night 3 (very tired)


05:00 – Toast with vegemite, glass water
05:15 – Gym (see below)
07:00 – Bowl Muesli, skim milk. Orange juice
12:00 – Omelette
14:00 – Pub, watching Grand Final. 2 pints of beer
17:00 – Family dinner. Nibbles, soup, Moroccan chicken and meatballs, dessert (sliced oranges, bananas, yoghurt and honey). 1 beer. 2 glasses red wine
22:30 – Glass milk, bed


5 mins warm-up bike – 2.136km
500m row – 2m 06s

Leg press 20, 15, 10 – level 20 x 3
Chest press 20, 15, 10 – level 14, 13, 13
Assisted chin-ups 10, 10, 10 – 60kg (offset) x 3
Seated row 20, 15, 10 – 50kg x 3

10 x triceps rope (45kg), 10 x bicep curl (30kg), 10 x shoulder press (30kg)
10 x triceps rope (45kg), 10 x bicep curl (30kg), 10 x shoulder press (30kg)
10 x triceps rope (45kg), 10 x bicep curl (30kg), 10 x shoulder press (30kg)

20 x crunches, 20 x ab twists, 20 x bicycle legs
15 x crunches, 15 x ab twists, 15 x bicycle legs
10 x crunches, 10 x ab twists, 10 x bicycle legs



500m row time was achieved at a stroke rate of about 22 – between 10m and 11m per stroke

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