Wednesday, September 16 2009

woke at 3:15 (i went to sleep around 8:30pm and slept straight until 3am)
breakfast: strong coffee, 2 pieces of toast
Core training: 45 minutes of non stop core training with private trainer
Lunch: aisha made me lunch – tuna steak, brown rice, small portion of spinach 1.5 liter of water
Weights: ( 1 x 12, 4 x 8 ) 75% to failure
Squats – squated the most I ever have on the last 4 sets of 8
lat pull down
straight arm lat pull down
leg extentions
reverse leg extentions
chest/bench
seated row
(did 4 x 12 back raises split up over the weight session)
RUN: 75 minutes at 9.5 km/h on the treadmill
Dinner: spinach omlette (aisha made) and lentil salad and infinitnutrition recovery drink
Comments: woke ridiculously early, but felt great all day. My 2nd session of core trainer with my trainer was great. Lifted at 18:00 and lifted heavy for about 90 minutes and then ran 75 minutes on the treadmill (mario – it poured down rain this morning so I had to do the run after weights … mario prefers I ride the bike after doing weights and not run) My run was good, but I didnt take any water so at the 45 minute mark I was dead thirsty. I hammered my legs in the gym, but they felt good on the run.
Good, small dinner
Total training today: 3:30