Continuing the theme of songs to match the day of the week…
Summary
Time to bed (previous night): 22:00
Time got up (today): 03:30
Mood (1 to 5):
Morning 4
Lunch 5
Night 4
Journal
03:30 – Toast with vegemite, glass water
04:00 – Gym (see below)
05:15 – Vanilla and Almond porridge. Orange juice
06:00 – Bus, meditate, nap
07:00 – Long mac, handful of nuts and dried fruit
09:30 – Morning walk, yoghurt, banana, nuts and dried fruit
11:30 – Extended lunchtime walk, wholemeal roll, egg mayo, ham, salad
15:00 – Banana
17:30 – Pork topped with apple and cheese, potatoes, corn on the cob, pumpkin
23:30 – Milk, bed
Gym
5 mins warm-up bike – 2.266km
500m row – 2m 06s – 10/11m per stroke, rate around 22/23
Leg press 20, 15, 10 – level 20 x 3
Chest press 20, 15, 10 – level 14, 13, 13
Assisted chin-ups 10, 10, 10 – 55kg, 60kg, 60kg (offset)
Seated row 20, 15, 10 – 55kg, 50kg, 50kg
10 x triceps rope (50kg), 10 x bicep curl (30kg), 10 x shoulder press (30kg)
10 x triceps rope (50kg), 10 x bicep curl (30kg), 10 x shoulder press (30kg)
10 x triceps rope (50kg), 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
Stretching