Sunday School And Sunday Roast, Sunday Papers, Sunday Post*

So Sunday is here once more folks. This week has been a busy one. I have enjoyed going to the gym, I have enjoyed walking the dog and I have enjoyed my blogging. I even made yet another You Tube video and uploaded it to my channel, all whilst I had lost my broadband connection!

I think you could call that a goodly portion of dedication to my weight loss blogging activities!

Yesterday saw me heading back to the gym after a two day rest period although I did still walk on those two days, which was just as well because I find that if I remain too static and sedentary my lower back starts to become quite sore to the point where it can make it difficult to walk.

After my exercises I accompanied a friend to the cinema (to see Jurassic World) where I confess I ate a small bag of sweet popcorn and a large diet coke so I am glad I got off my backside through the day and did something otherwise actions such as these can make all of our efforts in the gym end up counting for nought!

After the Cinema I went for a small bite to eat at a local pub (small being the operative word!) and although I chose as healthy as I could, I suppose it could have been better (its in the diary below so I shall let you decide) However, all of this sitting down after my exercises in the day made me realise I was quite a ride chap and it was apparent that an early night was in order which was just as well because today myself and a friend are taking the dog for a walk; and as it’s about time I started to get some practise in for my marathon Charity Walk next year, today we are hoping to undertake a nice LOOOONNNGGG one so I will need you all to wish me luck for my first long walk in many many years 😉

FOOD DIARY: Friday 19th June 2015

Qty Measure Food Calories (gr) Protein (gr) Carbs (gr) Fat (gr)
Breakfast  2 Small  Lean Rashers of Bacon  280  32  0  20
 1  75gms  Wholegrain Roll  218  8.3  26.6  7.6
Lunch  4 Mini Muffins Egg, Cottage Cheese and Ham Muffins  260  36  8  8
 1  100gms  Chicken Tikka Breast  114.6  23.6  0.8  8.5
Dinner  2  110gms Lime, Chilli and Ginger Salmon Fillet  376  34  3.6  25
Snacks  1 400mls  Latte 200  14  20 7
 1  330mls  Limonata 139  0  34.7  0
 1  330mls  Coke 139  0  35  0
 1  18gms  Walkers French Fries  92  1.1  13.9  3.4
Totals  1818.6  149  142.2  79.5
Water 3 500mls Fizzy Mineral Water.  0  0  0  0

So yesterday showed that I was back at it with the nose hard to the grindstone. I completed my time in the gym and then I took my walk with the dog.

The gym was done after eating a low G.I medium carb breakfast which meant I had energy for longer and was able to take on my cardio challenges when I first hit the gym. This meant that my 15 minutes of exercise bike, 5 minutes on the stepper and 6 minutes on the cross trainer were dispatched without issue apart from some spasms returning to my lower back. When I was sat on the exercise bicycle, it honestly felt as though I was being electrocuted each time I moved my upper body off of its straight and upright axis. Very weird indeed.

Still I was able to manage and once I had pushed on through the pain, I was soon dispatching my new weights regime and ending up with the very old school Russian Oblique Twist exercise.

  1. 3 x 30 Reps 25kg Abductor machine
  2. 3 x 30 Reps 25kg Adductor machine
  3. 3 x 30 Reps 25kg Abdominal Crunch machine
  4. 3 x 30 Reps 25kg Lower Back machine
  5. 3 x 25 Reps 25kg Cable Row
  6. 3 x 30 Reps 20kg Chest Press
  7. 3 x 30 Reps 20kg Pec Deck
  8. 2 x 25 Reps 20kg Tricep Pull Down
  9. 1 x 30 Reps 20kg Tricep Pull Down
  10. 2 x 25 Reps 6kg (each arm) Bicep Dumbell Curl
  11. 1 x 30 Reps 6kg (each arm) Bicep Dumbell Curl
  12. 3 x 20 Standing Oblique 20kg Barbell Twists (10 each side)
  13. 2 x 20 Standing Russian Oblique Weighted Bar Twists (10 each side)
  14. 1 x 20 Standing Russian Oblique Weighted Bar Twists (10 each side)

After this I took the dog for a nice walk along a well used route and thus was finished with the day’s exercise.

The Map My Walk app gave us a screenshot of this:

IMG_1237

The Jawbone was a happy bunny and I was very surprised with my final numbers of:

IMG_1239

Whilst the Polar heart rate monitored my total activity was quite awesome reading over a thousand calories as this screenshot shows:

IMG_1236

So it is again nice to see the end of the week out on such a high, let’s hope the coming one is even better… 🙂

‘Till tomorrow,

Stay out of the fridge.

*Sunday Morning by Madness

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