Sunday, 6th January

06 January 2008

Strength Training

Weights

Lower Body Workout

Cat Pose

Warmup

0 kg x 20

Ok.

Vertical Woodchop with Dumbbell

Warmup

21/2 kg x 20

Ok.

Reverse Woodchop with Dumbbell

Warmup

21/2 kg x 20

Ok.

Dru Twist with Dumbbell

Warmup

21/2 kg x 20

Ok.

Sagital Plane Leg Swings

Warmup

0 kg x 20

Ok.

Frontal Plane Leg Swings

Warmup

0 kg x 20

Ok.

Hamstrings

Parallel Grip Deadlift with Shrug Bar

Warmup		45 kg x 10		Ok.
Warmup		60 kg x 10		Ok.
Work Set		721/2 [+1/2] kg x 20		Ok.
Work Set		911/2 [+1/2] kg x 5		x 6

Hip Flexor

Leg Pull with Low Cable

Warmup		10 kg x 5		Ok.
Work Set		141/8 kg x 15		Ok.

Back

Chin with Chin Stand

Work Set

0 [+75] kg x 15

x 8

Added one more rep.

Leg Pull with Low Cable

Work Set

181/4 [+1/4] kg x 5

Ok.

Chin with Chin Stand

Set

0 kg x 6

Ok.

Held the number of reps this set.

Set

0 kg x 1

Ok.

So only a single rep to get for the third set.

Work Set

3/8 kg x 5

x 3 [-2]

Lost a couple of reps here, but that always seems to happen when I add a rep to the first set—then I work these back up before adding to the first set again. I’m not not worried about this.

Chest

Dip with Dip Stand

Work Set

1/2 kg x 15

Ok.

Easy peasy.

Work Set

103/8 kg x 5

101/2 [+1/4] kg

Too lazy to load six plates to make up the correct weight, and after the previous set felt like going for it.

Biceps

Bicep Curl with Barbell

Warmup		20 kg x 5		Ok.
Work Set		221/2 kg x 15		Ok.

Not really happy with the form in this set.

Chin with Chin Stand

Set

3/8 kg x 2

Ok.

Just to finish everything off.

Bicep Curl with Barbell

Work Set

273/4 [+1/4] kg x 5

x 4

Fried the biceps doing the chins. In hindsight, that was poor scheduling.

Back

Reverse-Grip Pull Down with Overhead Cable

Warmup		40 kg x 5		Ok.
Work Set		471/2 [+11/4] kg x 15		Ok.

These felt hard. This may be the last of the free ride that the pull downs have had on the back of the chins.

Start:				4:50 pm
Finish:				6:03 pm
Time:		1:00		1:13

Summary.

     17 work sets.

     4 made progress.

     1 recovered lost ground.

     3 succeeded.

     3 remained the same.

     3 failed.

     11 warm-up and other non-work sets.

This workout took longer than normal because I was showing Sue through Tim’s second workout in between my sets.

Spiritual Practices

Chant Discipline

Ganesh Mantra

Day 6 (of 40)

Diet

6:45 am		Water		500 ml
7:15 am		Breakfast
		Tomato and spring onion scrambled eggs		268 g		253 cal
		Rating		Good
9:00 am		Water		500 ml
9:15 am		Brunch
		Nuts and seeds		20 g		120 cal
		Nibble mix		40 g		179 cal
		Dried fruit salad		40 g		102 cal
		Rating		Good
1:30 pm		Lunch
		Grilled trevally		220 g		347 cal
		Salad		268 g		44 cal
		Rating		Good
1:45 pm		Water		500 ml
4:00 pm		Tea
		Kiwi fruit		208 g		126 cal
		Rating		Good
5:40 pm		Water		500 ml
6:10 pm		Post-Workout Feed
		Banana protein drink		278 g		271 cal
		Rating		Fair
9:30 pm		Supper
		Grilled chicken		148 g		162 cal
		Pumpkin and sweet potato mash		200 g		130 cal
		Silverbeet with tahini dressing		178 g		268 cal
		Rating		Good
11:55 pm		Water		500 ml

Tried making the scrambled eggs without any (rice/oat/soy) milk, but the texture isn’t quite right.

Adding the dried fruits to the nuts and seeds has helped, but the small volume of food means I don’t feel like I’ve eaten. If Sue hadn’t mixed the fruit salad with the nibble mix, I’d soak the fruit in water to increase the volume.

The trevally is a very nice tasting fish—I’ll buy it again when it’s affordable.

Going back to my normal post-workout feed has cut the calories significantly, bringing that meal back under control.

Okay, supper was really a delayed dinner due to the post-workout feed being at dinner time. I’d really prefer not eating something that heavy that late in the day.

Total Calories:		2002 kCal
P/C/F Split:		31% / 33% / 37%
Protein:		153 g.
Carbohydrates:		174 g.
Sugars:		95 g.
Fat:		81 g.
Saturated Fat:		18 g.
Fibre:		30 g.
Water:		2500 ml.

Gratitude

• Finding out about trevally, a very nice tasting fish.
• BBEdit.
• Piers Anthony’s On a Pale Horse, which I am reading and enjoying again after many, many years.
• Grab, to take screen shots of Tim’s videos.
• Photoshop, with which to process them.

I didn’t do Tim’s Energizer routine as it seems to be one of the things that are annoying my shoulder. I’ll see if I can come up with an alternative.