Wednesday, 16th January

16 January 2008

Strength Training

Weights

Lower Body Workout

Cat Pose

Warmup

0 kg x 20

Ok.

Vertical Woodchop with Dumbbell

Warmup

3 kg x 20

Ok.

Reverse Woodchop with Dumbbell

Warmup

3 kg x 20

Ok.

Dru Twist with Dumbbell

Warmup

3 kg x 20

Ok.

Sagital Plane Leg Swings

Warmup

0 kg x 20

Ok.

Frontal Plane Leg Swings

Warmup

0 kg x 20

Ok.

Zercher Squat with Barbell

Work Set

30 [+10] kg x 15

Ok.

Super set (no resting) with…

Hover on Toes

Work Set

0 kg x 30 secs

Ok.

Zercher Squat with Barbell

Work Set

30 kg x 15

Ok.

Hover on Toes

Work Set

0 kg x 30 secs

Ok.

Zercher Squat with Barbell

Work Set

30 kg x 15

Ok.

Hover on Toes

Work Set

0 kg x 30 secs

Ok.

30 second rest while I stripped down the bar.

Zercher Alternating Forward Lunges with Barbell

Work Set

20 [+20] kg x 15

Ok.

Super set (no resting) with…

Bench Dips

Work Set

0 kg x 15

Ok.

Zercher Alternating Forward Lunges with Barbell

Work Set

20 kg x 15

Ok.

Bench Dips

Work Set

0 kg x 15

Ok.

Zercher Alternating Forward Lunges with Barbell

Work Set

20 kg x 15

Ok.

By the middle of this set, the legs were fatiguing.

Holding the bar cradled in front does wonders for maintaining good upper body posture while doing lunges—totally eliminates the tendency to tilt forward.

Bench Dips

Work Set

0 kg x 15

Ok.

30 second rest.

Snatch with Dumbbell

Work Set

10 [+21/2] kg x 15

Ok.

Super set (no resting) with…

Bent-Over Row with Barbell

Work Set

25 [+5] kg x 15

Ok.

Snatch with Dumbbell

Work Set

10 kg x 15

Ok.

Bent-Over Row with Barbell

Work Set

25 kg x 15

Ok.

Snatch with Dumbbell

Work Set

10 kg x 15

Ok.

Tiring a little during the last set of these.

Bent-Over Row with Barbell

Work Set

25 kg x 15

Ok.

Need more weight for this. Loading the bar in the 30 seconds between the dips and the snatch will be interesting—I guess one plate per side is about all I’ll have time for.

Start:				6:41 pm
Finish:				7:04 pm
Time:		25 mins		23 mins

Spiritual Practices

Chant Discipline

Ganesh Mantra

Day 16 (of 40)

Diet

9:00 am		Breakfast
		Oats		70 g		278 cal
		Calories				278 cal
		Rating				Good
11:00 am		Water		500 ml
11:30 am		Brunch
		Dried fruit salad		50 g		128 cal
		Nibble mix		50 g		224 cal
		Calories				352 cal
		Rating				Good
2:30 pm		Lunch
		Basil and lime trout		234 g		235 cal
		Salad		212 g		36 cal
		Calories				271 cal
		Rating				Good
4:10 pm		Water		500 ml
4:15 pm		Tea
		Papaya yoghurt		352 g		179 cal
		Calories				179 cal
		Rating				Good
8:00 pm		Water		500 ml
8:00 pm		Post-Workout Feed
		Protein drink		122 g		151 cal
		Calories				151 cal
		Rating				Fair
9:00 pm		Supper
		Grilled chicken		246 g		292 cal
		Steamed vegetables		300 g		95 cal
		Calories				387 cal
		Rating				Good

Also consumed a small amount of Vegemite. I’ve developed a mouth ulcer, and we didn’t have any Bonjella in the house. The salt in Vegemite acts as an antiseptic. Unfortunately once packed round the gum, the Vegemite slowly disolves.

Total Calories:		1618 kCal
P/C/F Split:		35% / 39% / 26%
Protein:		143 g.
Carbohydrates:		160 g.
Sugars:		91 g.
Fat:		46 g.
Saturated Fat:		12 g.
Fibre:		36 g.
Water:		1500 ml.

Gratitude

• Getting the sheets dry despite the cloudy weather.
• Sleep.
• Peanut oil (for seasoning cast iron cookware).
• Anchovies, for making an acceptable substitute for Blachan (for those of us allergic to shellfish).
• Vegemite.