Gym and eats
Gym, these are listed in the order I did them in:
- 20 x 10kg - Abdominal Crunch (front torso central muscles from pelvis to solar plexus)
- 20 x 5kg - Leg Extension (front thigh muscles)
- 20 x 10kg - Leg Curl (rear thigh muscles)
- 20 x 5kg - Shoulder Press (deltoid muscles, lifting over my head)
- 20 x 10kg - Arm Extension (the muscles on the upper arms in back, pulling down while keeping the upper arm at one's side)
- 20 x 40kg - Leg Press (buttocks especially + thighs)
- 10 x 15kg - Chest Press (front pectoral chest muscles)
- 10 x 10kg - Chest Press (front pectoral chest muscles, I really struggled to get the first ten at 15kg, so I did the second set of 10 at 10kg)
- 20 x 20kg - Vertical Traction (ribcage muscles near the spine)
- 20 x 5kg - Upper Back ("wing muscles" of the upper spine near the neck)
- 20 x 25kg - Lower Back (spinal muscles from top of pelvis to bottom of ribcage)
- 20 x 10kg - Rotary Torso (side muscles, pulling to my left)
- 20 x 10kg - Rotary Torso (side muscles, pulling to my right - finally figured out how to work this machine)
I still didn't get any endorphin rush; I do feel a little sore in my mid-torso area, but I believe that's due to me not having done much exercise in this area to strengthen these muscles. I am rectifying that neglect.
I'm trying to keep it to 20 reps, I start to feel the effort after the fifth rep, so I am trusting that this is a good way to build up strength as well as helping to grow muscle. I'll add more weight to each one once doing it at this weight is less a challenge for me.
I spotted a very powerful looking (and beautiful) black woman lifting free weights, it was a joy to watch her.
Diet:
I'm failing to list what I've eaten in the second half of my day >.>
This morning...
- 2 sachets of instant oatmeal (golden syrup & maple-n-brown sugar) with half-fat milk
- water, I finished off two half-empty 1ltr bottles of water after the gym.
- Tescos light choices meal of string beans, 4 baby potatoes, 4 thick-sliced carrots, 4 mini-chicken breasts in a rather tasteless gravy.
I will be making banana bread muffins later for tomorrow's party. Not sure what I'll be doing for tonight's dinner.
I'm out of fruits to snack on, so I guess I'll be heading for the store after I get cleaned up.
- 20 x 10kg - Abdominal Crunch (front torso central muscles from pelvis to solar plexus)
- 20 x 5kg - Leg Extension (front thigh muscles)
- 20 x 10kg - Leg Curl (rear thigh muscles)
- 20 x 5kg - Shoulder Press (deltoid muscles, lifting over my head)
- 20 x 10kg - Arm Extension (the muscles on the upper arms in back, pulling down while keeping the upper arm at one's side)
- 20 x 40kg - Leg Press (buttocks especially + thighs)
- 10 x 15kg - Chest Press (front pectoral chest muscles)
- 10 x 10kg - Chest Press (front pectoral chest muscles, I really struggled to get the first ten at 15kg, so I did the second set of 10 at 10kg)
- 20 x 20kg - Vertical Traction (ribcage muscles near the spine)
- 20 x 5kg - Upper Back ("wing muscles" of the upper spine near the neck)
- 20 x 25kg - Lower Back (spinal muscles from top of pelvis to bottom of ribcage)
- 20 x 10kg - Rotary Torso (side muscles, pulling to my left)
- 20 x 10kg - Rotary Torso (side muscles, pulling to my right - finally figured out how to work this machine)
I still didn't get any endorphin rush; I do feel a little sore in my mid-torso area, but I believe that's due to me not having done much exercise in this area to strengthen these muscles. I am rectifying that neglect.
I'm trying to keep it to 20 reps, I start to feel the effort after the fifth rep, so I am trusting that this is a good way to build up strength as well as helping to grow muscle. I'll add more weight to each one once doing it at this weight is less a challenge for me.
I spotted a very powerful looking (and beautiful) black woman lifting free weights, it was a joy to watch her.
Diet:
I'm failing to list what I've eaten in the second half of my day >.>
This morning...
- 2 sachets of instant oatmeal (golden syrup & maple-n-brown sugar) with half-fat milk
- water, I finished off two half-empty 1ltr bottles of water after the gym.
- Tescos light choices meal of string beans, 4 baby potatoes, 4 thick-sliced carrots, 4 mini-chicken breasts in a rather tasteless gravy.
I will be making banana bread muffins later for tomorrow's party. Not sure what I'll be doing for tonight's dinner.
I'm out of fruits to snack on, so I guess I'll be heading for the store after I get cleaned up.