Exercise, Food and Supplement Journal: 27.01.2012

DAY 4: Abs
– Hungarian Twists: with 6kg ball from 2 reps to 20 reps and back incrementing in 2s
– Inclined crunches: 2 sets of 15 with 6kg kettle ball
– Bruce Lee Abs: 3 sets of 10 (this is where you do leg raises, but don’t stop at the waist and raise your body until you’re on your shoulder blades, so basically body raises)
– Knee Raises L-C-R: 2 sets of 10 per side
– Hanging Leg Raises: 2 sets of 10
– Weighted back hyperextension: 2 sets of 15 with 12 lbs
– Weighted side bend hyperextension: 2 sets of 10 with 12 lbs
– Leg Lifts: 2 sets of 25
– Planks: Left & Right – 60 seconds, Center – 50 seconds

– 3 sets of 11

– turkey sausage, grapefruit, orange juice
– apple
– salad, chicken, brown rice, apple sauce
– almonds
– post-workout protein “shake” (whey + water)
– salisbury steak & cucumber, kidney bean, chickpea, tomato, green bean, onion salad (this is my standard salad most of the time, give or take some veggies), apple juice
– cranberry apple tea
– apple, almonds

– afternoon: 2 recreate

– .375 morning
– .375 pre-lunch = .75
– .375 afternoon/workout, .375 pre-dinner = 1.125
– .375 evening = 1.5 liters of water today

Okay, do weight lifting really fun today after school. We did a lot of different exercises however i don’t feel like it was intense enough. compared with the other days anyway, but im probably being lame. i need to make a body rock for tomorrow. tomorrow is also my first run group participation! scared and excited. and im going to stick to my push up 3x1s bc its not asking that much from me strength or time-wise. i need to be active towards my goals. goals dont reach themselves.

diet wise, im feeling more and more in control. it fels good to own my food and to not be owned by it. i feel like i ENJOY my food much more now. thinking back on it, the food i knew i shouldn’t have ben eating was so addictive to the point where even when i didn’t want anymore i couldn’t stop even when i wasn’t enjoying it anymore.



Filed under abs, air force, bodybuilding, diet, exercise, food, goals, health, poo, protein, pullups, pushups, water, weightlifting, workout

2 responses to “Exercise, Food and Supplement Journal: 27.01.2012

  1. Pingback: Food Dairy Calendar | Exercise.Food.Poo.

  2. Pingback: Exercise Progression | Exercise.Food.Poo.

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