I made my breakfast out of mixed cereals, almonds, pumpkin seeds, dried fruits, milk and coffee. Oh wait! I added a small blob of peanut butter that I spread on one slice of multi-grain bread. Great!
Weight before breakfast was 71.1.
Weight after breadfast was 72.3.
Weight after gym was 72.4 (I guess it was the water I drank.)
Weight after lunch was 72.8
Rule of thumb about me during gym time: Right after I've completed a heavy set (squats, bench press, whatever), my heart is beating fast, I'm huffing and puffing, I'm not in the mood for conversation whether it is funny or serious. Give me a few minutes to recover. After that, everything will be cool!
Another rule of thumb: Don't, don't, DON'T interrupt me in the middle of a set. Don't speak to me! Don't offer to help me (unless it is very obvious that I need help lifting the weight. In such a case,
My workout summary:
- Flat bench chest press 60 kg x 12
- Dumbbell shoulder press 12 kg (each arm) x 12
- Dumbbell bicep curls 18 kg (each arm) x 6
- Triceps extension (cable set on 12) x 12
- Flat bench chest press 60 x 10
- Dumbbell shoulder press 12 x 13
- Dumbbell bicep curls 18 x 6
- Triceps extension 14 x 11
- Flat bench chest press 70 x 9
- Dumbbell shoulder press 12 x 13
- Dumbbell bicep curls 18 x 6
- Triceps extension 14 x 14
- Flat bench chest press 70 x 7
- Dumbbell shoulder press 12 x 10
- Dumbbell bicep curl 18 x 5
- Triceps extension 14 x 12
- Decline chest press 110 kg x 10
- Preacher curls machine (set on 10) x 10
- Dips x 10
- Decline chest press 110 x 10
- Preacher curls machine 10 x 10
- Dips x 10
- Decline chest press 110 x 8
- Preacher curls machine 10 x 9
- Dips x 8
- Scissor crunches 15
- Flat crunch 20
- Fly machine (set on 18) x 7
- Scissor crunches 11
- Scissor crunches 8
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