Sleep: ~7 hours
I did not sleep very well this night, I imagine I got less than 7 hours.
I travelled all the way to the gym directly from work (takes an hour) and saw the gym doors were shut. It was closed. I was rather annoyed as I can't recall them saying that they would be shut on this date. I went directly home and did some alternatives.
I did not weigh in as the gym was closed!
Goal is 74kg at roughly my current bodyfat (~12%) by New Year.
Monday - Chest/Tris
As I was at home, intead of my usual workout I performed some isometric and stretch exercises. It is a personal goal of mine to achieve perfect posture, and muscle balance is essential for this. Isometrics and stretching helps strengthen weak muscles and stretch those that are overly tense.
To warmup I did some pushups and bench press.
Barbell Flat Bench Press: 20x45kg, 15x45 (very slow and controlled)
Barbell Incline Shoulder Raise: 20x30, 10x30
Wall Lat Stretch
Wall Shoulder Girdle Stretch
Doorway Modified Chest Stretch
Seated Bent-over Lower Back Stretch
* - Sets marked with a red asterix are Personal Bests (gains).
SS - supersetted.
Meal1: Bowl of Kellogs Special K (250)
Meal2: 150g sardines, 6 Oat Cakes (400)
Meal3: Large pre-made Lasagna, 1 Bio Yogurt (600)
Meal4: Large Brown roll w/natty PB, chomp bar (cheat - xmas chocolate) (400)
Meal5: Protien Shake (500)
Meal6: 1.5 Chicken Breasts, 2 Naan Breads, 1 large slice fresh WW bread (450)
Suppliments & Medication:
Tbl spoon Flax Seed Oil (200), 1x100mg Minocin MR, 2xAcidphillous Plus.
Est Cals: ~3050
I returned home from my parents house last night. I took some measurements after aquiring a tape measure from a Christmas cracker.
All measurements taken flexed.
Weight: (from last week) 162lb / 73.6kg
Bodyfat (est): 12-13%
Chest: 40" (deep breath)
I am surprised by my chest measurement, I believe my lats account for the majority of it. My arm is what I expected, along with my waist. I shall compare these measurements against a new set in 2-3 months time.
I have an idea in order to make my journal entries slightly easier. It involves me creating a PHP script that generates the BB code which I can paste in. This will make my life very much easier and enable me to convert my lifts currently measured in kilos into pounds, which I believe most people on this board are familar with.
My laptop was due to be bought today, but yet again, there is a set back. Steves boss does not want to order anything until next Monday (the new year) for some reason. If it delays any further than this then I shall purchase a laptop elsewhere.