Wednesday, 2nd January

02 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.

The 2.5 kg dumbbell felt better than the 1.5 had—it had the right heft, neither too light no too heavy.

Sagital Plane Leg Swings

Warmup

0 kg x 20

Ok.

Frontal Plane Leg Swings

Warmup

0 kg x 20

Ok.

Quadriceps

Squat with Barbell

Warmup		45 kg x 10		Ok.
Warmup		60 kg x 10		Ok.
Work Set		73 kg x 20		751/2 [+23/4] kg

This set was feeling very heavy by the tenth rep, but I struggled through. When I went to load the bar for the next set, I discovered I had misloaded (haven’t done that in a very long time).

Work Set

891/2 [+1/2] kg x 5

Ok.

Calves

Single Leg Standing Calf Raise with Dumbbell

Warmup		121/2 kg x 5		Ok.
Work Set		163/4 [+1/4] kg x 15		Ok.
Work Set		461/4 [+1/2] kg x 5		x 6

Grip was failing as I did the second side.

Shoulders

Seated Overhead Press with Barbell

Warmup		20 kg x 5		Ok.
Warmup		221/2 kg x 5		Ok.
Work Set		281/4 [+1/4] kg x 15		Ok.
Work Set		351/2 [+1/2] kg x 5		Ok.

Back

Seated Row with Low Cable

Warmup		30 kg x 5		Ok.
Warmup		40 kg x 5		Ok.
Work Set		48 [+1/4] kg x 15		Ok.
Work Set		631/2 [+1/2] kg x 5		Ok.

Triceps

Tricep Pushdown with Overhead Cable

Warmup		15 kg x 5		Ok.
Work Set		225/8 [+1/8] kg x 15		Ok.

I don’t own this weight.

Work Set

265/8 [+1/8] kg x 5

x 4

Core

Partial Stiff-Legged Deadlift with Barbell

Warmup		45 kg x 5		Ok.
Work Set		62 [+3/4] kg x 15		Ok.
Work Set		733/4 [+1/2] kg x 5		x 7

Timing does not include the warmup.

Start:				2:22 pm
Finish:				3:24 pm
Time:		1:00		1:02

Summary.

     12 work sets.

     4 made progress.

     7 recovered lost ground.

     1 failed.

     15 warm-up and other non-work sets.

Cardiovascular Exercise

Base Training

Cycling

Duration:

9.4 kms in 0:24:40 at 22.9 km/h

Intervals

• Warm up: 5mins, 34:26–> 34:17 easy spinning.
• Intervals: (1min, 50:17 (77 inches), sprint; 2 mins, 34:17 (52 inches) easy spinning) x 5.
• Cool Down: 5mins, 34:17–>34:26 easy spinning.

Had to wait for a break in the rain. Went down to the Kedron Brook bike path, and alternated sprints with easy sections. I need to come up with a better place to do these—too many people on or near the bike path to be doing those sorts of speeds.

Flexibility Exercises

Tim Goodwin’s Energizer

Tim Goodwin’s Energizer (minus the inch worm) (Stretches from Tim Goodwin’s Energizer sequence.)

This is the Energizer with the inch worm sequence removed because the plank position is causing shoulder pain.

• Tadasana (Mountain)
• Uttanasana
• Hip Flexor
• Hip Flexor with a Twist
• Tadasana (Mountain)
• Uttanasana
• Hip Flexor
• Hip Flexor with a Twist

Strength Training

Weights

Locust w Arms By Sides

Work Set		0 kg x 30 secs		Ok.
Work Set		0 kg x 30 secs		Ok.
Work Set		0 kg x 30 secs		Ok.
Work Set		0 kg x 30 secs		Ok.

Hover on Toes

Work Set		0 kg x 10 secs		Ok.
Work Set		0 kg x 10 secs		Ok.
Work Set		0 kg x 10 secs		Ok.
Work Set		0 kg x 10 secs		x 0 [-10] secs

Plank on Toes

Work Set		0 kg x 10 secs		Ok.
Work Set		0 kg x 10 secs		Ok.
Work Set		0 kg x 10 secs		x 5 [-5] secs

Left shoulder started screaming in pain—something is definitely impinging in this position.

Work Set

0 kg x 10 secs

x 0 [-10] secs

Y-Squat

Work Set		0 kg x 5		Ok.
Work Set		0 kg x 5		Ok.
Work Set		0 kg x 5		Ok.
Work Set		0 kg x 5		Ok.

My shoulder doesn’t like that plank position. The hover seemed okay, so I’ll see how it goes next time, but the plank is out.

Summary.

     29 work sets.

     13 remained the same.

     3 failed.

Spiritual Practices

Chant Discipline

Ganesh Mantra

Day 2 of 40.

Diet

7:45 am		Water		500 ml
8:15 am		Breakfast
		Egged rolled oats		207 g		470 cal
		Rating		Good
10:30 am		Brunch
		Papaya		278 g		108 cal
		Yoghurt		100 g		57 cal
		Psyllium husk		5 g		0 cal
		Rating		Good
10:30 am		Water		500 ml
1:00 pm		Lunch
		Grilled hoki		150 g		201 cal
		Salad		248 g		44 cal
		Rating		Good
2:30 pm		Water		890 ml
4:00 pm		Water		880 ml
4:45 pm		Post-Workout Feed
		Banana and peanut butter egg flip		511 g		793 cal
		Rating		Fair
8:00 pm		Dinner
		Grilled chicken		206 g		245 cal
		Silverbeet with tahini		52 g		104 cal
		Kumara mash		264 g		227 cal
		Rating		Good
11:59 pm		Supper
		Rating		Poor

Too busy icing my burnt finger to get food.

Total Calories:

2249.0

Gratitude

• The Wagner opera podcasts.
• Sweet potato.
• First aid skills.
• Frozen corn (makes a great cold pack.
• Tahini (makes silverbeet edible).

I didn’t get my stretches, relaxation and meditation done today. I had planned to do these after dinner.

Unfortunately I burnt my thumb on the handle of a cooking pot, and spend the next two hours with my hand in a basin of cold water, and the four hours after that holding an ice pack. It was about 2 a.m. before I could take my hand away from something cold without it feeling like it was on fire.