Saturday, April 18, 2009

So was hoping for a relaxing Saturday but as always things become busy and time flies by without noticing it.

FOOD:

-breakfast: 1 egg and 2 egg whites, made into an omelet with red pepper, tomato and onion

     had some green tea and glass of water

-snack: bowl of fruit (this time frozen peaches and mangoes) with some vanilla yogurt (1/2 cup0

-lunch: 1 1/2 cup of yogurt with all powders missed them earlier, 1 scoop of protein powder and 12 carrots

-mid day snack: apple with 1 tbsp of almond butter, 3 pieces of pineapple, more water and cup of green tea.  (had my eight glasses of water with the tea)

-dinner was out for Chinese food: yummy, but had to be more selective than usual, had the almond guy ding which is basically like chopsuey (celery, carrots, chicken, almonds and mushrooms, very tasty and not heavy), had a small slice of lemon chicken, two prawns, some stirfried ginger beef and some honey garlic pork. Some of the proteins did contain coatings so I kept those to a minimum and ate a ton of guy ding (ok a ton is an exaggeration Rylan, in case you read this) and had more of the stirfried ginger beef. No alcohol. Did not eat any chow mein or any rice or dessert.

Strangely enough I'm not getting bored of eating some of the same foods over and over again. The apple with peanut butter is like a treat, I've always loved yogurt with fruit, and I've always enjoyed salads and just try to make variations of them. We'll see if I feel the same another month from now

EXERCISE:

-22 min interval training: 4 min warm up, 6 intervals (1:1:45) and a 2 min. cool down

Arms:

-2x 12 squat with shoulder raise - 7 lbs (increase)

-2x 12 deadlift 7 lbs (same)

-2x 12 dumbbell curl to shoulder press 7lbs

-2x 10 bench dips

-2x 12 kneeling narrow grip pulldowns (higher resistance tubing)

-2x 15 kneeling tube row and tube press (more resistance)

-2x 15 squat shoulder press

-2x 15 cable curl to chest press

-2x 10 incline pushups

-2x 12 dumbbell corkscrew

-2x 15 incline dumbbells up and down (5lbs)

-2x 15 dumbbell french press 7 lbs

-2x 12 tricep pulldown (higher resistance tubing

Abs:

-2x 15 upward crunch 7 lbs

-2x 15 side crunch on ball both sides

-2x 15 Russian twist 5 lbs

-2x 15 corkscrew crunch

-2x 10 ball roll outs (find these hard on the back, must be doing wrong)

-2x 15 cross over oblique crunch, both sides

-2x 30 bicycle

That was my day, workout felt good, big time sweat after the intervals. Went out and felt I could enjoy my dinner, but still choose wisely.