Saturday, September 1, 2012

Weight after breakfast was 72. 9 kg.

     I wanted old fashioned oatmeal for breakfast this morning, but, really, I enjoy oatmeal just about any time of the day.   Often, I enjoy it plain with no sugar, no butter, just plain oatmeal.  This morning, however, I loaded it up a bit with dried cranberries, dried blueberries, prunes, almonds, pumpkin seeds, a spoonful of peanut butter, and some milk.  

     I had been living here, in South Korea, for over three years before I found a place where I could buy old fashioned oatmeal.  Once I found it, I've indulged in oatmeal cookies made from scratch.  I've added oatmeal to bread that I've made.  Yea!  Love that stuff!

     I got there at about 1 pm.  No one else was there.

     Ok, had to think!  What did I intend to do today?  What did I do yesterday?  There was no need to hurry, it's Saturday.

 Leg curl machine

Seated rowing machine

I call this the Butt machine, but it helps work the abs too.

I forgot to take pictures of the cable machine and the lateral pull down machine with which I did standing upright rows and lateral pull downs.

1.  leg curls (machine set on 7) x 13
2.  seated row (machine set on 7) x 13
3.  butt machine (set on 7) x 12
4.  upright rows (cable set on 5) x 10
5. leg curls 7 x 12
6. seated rows 8 x 12
7. butt  8 x 12
8. upright rows 6 x 11
9. leg curls 8 x 11
10. seated rows 9 x 11
11. butt 9 x 14
12. upright rows 7 x 11
13. leg curls 9 x 8
14. seated rows 10 x 9
15. butt 10 x 11
16. upright rows 8 x 9

1. Squats 50 (25 x 2) x 8
2. Lateral Pull downs machine set on 8 x 12
3. Shrugs 36 (18 x 2) x 10
4. Squats 50 x 8
5. Lateral pull downs 10 x 12
6. Shrugs 36 x 10
7. Squats 50 x 9
8. Lateral pull downs 10 x 10
9. Shugs 36 x 13
10. Squats 50 x 9
11. Lateral pull downs 10 x 12
12. Shrugs 36 x 15

1.  Alternating leg press 6 x 12

2.  Calf press 8 x 20

3.  Incline sit ups 17

4.  Alternating leg press 8 x 12

5.  Calf press 8 x 20

6.  Incline sit ups 13

7.  Alternating leg press 8 x 12

8.  Calf press 8 x 20

9.  Incline sit ups 13

10. Incline sit ups 13

I began shower details about 3 pm.

     For lunch, I enjoyed an omelet with sliced roasted pork, a spoon full of dried cranberries, a container of plain yogurt, and a cup of black coffee.  Yum!

Weight after lunch was 72.4 kg.