Monday, August 31st 2009

woke at 3:00 am (probably even earlier, but i got out of bed at 3, I couldnt sleep)
breakfast: strong black coffee, cereal bread, special K
I read from 3am-6am
Weights: (4 x 15) 75% of max.
squats
bench (each set was just about to failure – my chest was burning 12 – 15th rep)
lat pull down
straight arm lat pull down
20 minutes of core/abs (this is going to be my big focus for the next 12 weeks)
seated row
reverse leg extentions
I did a set of 15 back raises after each exercise until seated rows, thus I did 5 x 15 back raises
30 minutes run at 10km/h on the treadmill to warm down
(I think the run on the treadmill after lifting is one of the big reasons why my legs seem to recover quickly from the 2 days a week of squats. I noticed each time I run 30 minutes immediately after lifting, my legs are not sore the next day, … last week, one day I did not have time to run so skipped the warm down run and my legs were very sore the next day. 10km/h is a nice pace and my heart beat was around 142.
Although I woke very early, I feel reasonably good.
Lunch: big fruit salad (I had a busy morning so ended up missing lunch and only ate fruit)
Dinner: small portion of spinach omlette, special K cereal with soy milk and small can of tuna
Comments: I did not eat enough today.