Mi Zone

Ride - 20km

1 hour walk outside

Lower body

• Split legged squats
• Squats
• Leg press
• Calf Press
• 2other things I don’t know the name of
• 5 mins running 10 & 11kmph.

15mins Tredmill

15mins bike

Short and sweet but back in the gym so a success.

10 Mins walk/run

Bi/Tri/Shoulders

5mins run

20 mins puppy walk/run
20 mins bike
10 mins body weight squats/linges

I have done hardly any exercise   Diet has been ok and thats it.

Too many thing going on to even have the chance to think about working out.  After this weekend I WILL change that.  Its a three days weekend so 3 workouts please

Thats all, just need to get back into it!!!

Well its been a few days since I have entered in my diet, thats probably because it has been bad.  One night I had 2 biscuts for dinner….what is with that?!??!  Anyhow, I will start back logging food.

Meal 1 - boiled egg, oat flakes, milk, black coffee, 2 fish oil, 1 multi
Meal 2 - 9 grain english muffin, 50g cottage cheese, choc marshmellow log - I love these things!
Meal 3 - tuna with veggies, lentils, wheat germ and salsa, sugra free V
Meal 4 - Whey, milk
Meal 5 - turkish bread with vegemite and cheese

Bit of a circut type WO.  I need something a little different to get me back into the swing of things after being sick

1 - 5min bike, walking lunges, bicep curl (1×6@7.5kg), tri extension (1×6@4kg), stomach vacum (1×1minute)

2 - 5min bike, walking lunges, bicep curl (1×6@7.5kg), tri extension (1×6@4kg), stomach vacum (1×1minute)

3 - 8min run, walking lunges, bicep curl (1×6@7.5kg), tri extension (1×6@4kg), stomach vacum (1×1minute)

4 - 5min bike, walking lunges, bicep curl (1×6@7.5kg), tri extension (1×6@4kg), stomach vacum (1×1minute)

I did intend to run for number 4 also, but it just didn’t want to happen.  Anyway, I felt good through out that WO and it was a good change to what I normally would have done.

25min swimming

This is only my second pool session but it felt so much better then the first and I am not sore today.  I need smaller goggles, water in the eyes is not fun.

Now that I feel comfortable in the pool I can structure my sessions a little….but to what!!!!