18 January 2008
Strength Training
Weights
Lower Body Workout
Cat Pose
Vertical Woodchop with Dumbbell
Reverse Woodchop with Dumbbell
Dru Twist with Dumbbell
Sagital Plane Leg Swings
Frontal Plane Leg Swings
Hamstrings
Parallel Grip Deadlift with Shrug Bar
| Warmup |
|
45 kg x 10 |
|
Ok. |
| Warmup |
|
60 kg x 10 |
|
Ok. |
| Work Set |
|
721/2 kg x 20 |
|
Ok. |
| Work Set |
|
911/2 kg x 5 |
|
x 6 |
Hip Flexor
Leg Pull with Low Cable
| Work Set |
|
181/4 kg x 5 |
|
Ok. |
Back
Chin with Chin Stand
| Work Set |
|
0 [+75] kg x 15 |
|
x 6 |
Felt weak as water.
Leg Pull with Low Cable
| Work Set |
|
141/8 kg x 15 |
|
Ok. |
Chin with Chin Stand
Piss poor performance.
Leg Pull with Low Cable
| Work Set |
|
181/4 kg x 5 |
|
Ok. |
Chin with Chin Stand
Struggled to get these.
Chest
Dip with Dip Stand
Scrappy.
| Work Set |
|
103/8 kg x 5 |
|
101/2 kg |
Biceps
Bicep Curl with Barbell
| Warmup |
|
20 kg x 5 |
|
Ok. |
| Work Set |
|
221/2 kg x 15 |
|
Ok. |
| Work Set |
|
273/4 [+1/4] kg x 5 |
|
Ok. |
Obliques
Side Bend with Low Cable
| Warmup |
|
25 kg x 5 |
|
Ok. |
| Work Set |
|
361/2 [+1/4] kg x 15 |
|
Ok. |
| Work Set |
|
45 [+1/4] kg x 5 |
|
Ok. |
Chin with Chin Stand
| Work Set |
|
3/8 kg x 5 |
|
1/2 [+1/8] kg |
Had the idea that this set was suffering from the accumulated fatigue of the previous sets of chins, so I moved it later in the workout.
| Start: |
|
|
|
5:33 pm |
| Finish: |
|
|
|
6:37 pm |
| Time: |
|
1:00 |
|
1:04 |
Summary.
23 work sets.
2 made progress.
2 recovered lost ground.
2 succeeded.
8 remained the same.
1 failed.
10 warm-up and other non-work sets.
Flexibility Exercises
Yoga Exercises
Poses
Chandra Namaskar (Moon Salutation)
Spiritual Practices
Chant Discipline
Ganesh Mantra
Day 18 (of 40)
Diet
| 9:15 am |
|
Water |
|
500 ml |
| 9:15 am |
|
Breakfast |
|
|
Figgy oats |
|
124 g |
|
435 cal |
|
|
Calories |
|
|
|
435 cal |
|
|
Rating |
|
|
|
Good |
| 11:05 am |
|
Water |
|
500 ml |
| 10:19 pm |
|
Brunch |
|
|
Ya pear |
|
192 g |
|
80 cal |
|
|
Ricotta |
|
128 g |
|
222 cal |
|
|
Calories |
|
|
|
302 cal |
|
|
Rating |
|
|
|
Good |
|
|
Lunch |
|
|
Mini Pizzas |
|
494 g |
|
719 cal |
|
|
Calories |
|
|
|
719 cal |
|
|
Rating |
|
|
|
Fair |
| 3:00 pm |
|
Tea |
|
|
Prune yoghurt |
|
300 g |
|
337 cal |
|
|
Calories |
|
|
|
337 cal |
|
|
Rating |
|
|
|
Good |
| 3:10 pm |
|
Water |
|
500 ml |
| 6:50 pm |
|
Post-workout Feed |
|
|
Kiwi fruit protein drink |
|
142 g |
|
152 cal |
|
|
Calories |
|
|
|
152 cal |
|
|
Rating |
|
|
|
Good |
| 7:15 pm |
|
Water |
|
500 ml |
| 7:30 pm |
|
Supper |
|
|
Grilled trout |
|
126 g |
|
149 cal |
|
|
Grilled morwong |
|
106 g |
|
99 cal |
|
|
Salad |
|
228 g |
|
41 cal |
|
|
Calories |
|
|
|
289 cal |
|
|
Rating |
|
|
|
Good |
| 9:55 pm |
|
Water |
|
500 ml |
| 10:05 pm |
|
Supper |
|
|
Figs |
|
30 g |
|
96 cal |
|
|
Dates |
|
20 g |
|
57 cal |
|
|
Prunes |
|
30 g |
|
57 cal |
|
|
Seeds |
|
30 g |
|
167 cal |
|
|
Calories |
|
|
|
377 cal |
|
|
Rating |
|
|
|
Good |
The “pizza” for lunch didn’t involve anything more processed than puffed grains, but there was some saturated fat from the cheese, hence the rating. I think I’ve now figured out how to fix the cheese to reduce the fat content—I’ll use ricotta with a shaving of parmesan, although I don’t know how well the ricotta will melt (I think it’s the fat content that allows for the melting). We shall see.
| Total Calories: |
|
2611 kCal |
| P/C/F Split: |
|
26% / 44% / 30% |
| Protein: |
|
168 g. |
| Carbohydrates: |
|
291 g. |
| Sugars: |
|
178 g. |
| Fat: |
|
88 g. |
| Saturated Fat: |
|
43 g. |
| Fibre: |
|
47 g. |
| Water: |
|
2500 ml. |
Gratitude
- The last volume of Firefly.
- BBEdit’s glossaries.
- I’m walking and talking.
- My quarter mala—convenient for when you’re out and about.
- VideoLogic Sirocco speakers—HiFi for the computer (pity they don’t make them any more as two and a half pair would make a great little home theatre system)..
2 comments:
Oh my goodness, your posts are so detailed. How do you find the time?
And congrats on feeling better.
It turned out your were right about the exercising. I really should have taken it easier. But I am feeling better now and was able to workout today:)
Thanks for looking in.
Yeah, feeling better, and should be fully back into doing cardio on Tuesday.
It doesn’t take me that much time to write the log.
I’ve been maintaining a workout journal since July 2003 I got lucky. The first book I read on weight training—Stuart McRobert’s Beyond Brawn—had a long section on the importance of keeping a training journal.
It’s now pretty quick to do things as the journal is heavily automated.
The whole log is maintained as an XML file, which describes the structure of the journal (this is a meal, this is a workout…), but contains no formatting.
Things that stay the same from day to day are templates that I just fill in the blanks.
Entries for things like my workouts, that slowly evolve over time (i.e. the weights being lifted go up) are generated by programs.
There is no hand formatting or calculating of anything. I have a program that reads the XML and writes out the formatting HTML to post here on Blogger, and also formating oriented XML to import into InDesign (Adobe wrote some really wizz-bang typographic code, so I piggy-back on top of it rather than writing my own printing code).
This has all been evolving for years, the process is pretty mature, and the code is reasonably clean, so it doesn't take long to add new functionality (e.g., the detailed diet log with all the calorie/protein/carb/fat breakdowns is all new this month).
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