Monday 24th Jan

Had a busy morning and an exam at 1pm, so didn't get a chance to do anything until after work.

Cardio, 6pm :: Ran 3 miles (two 1.5 mile runs, first 1.5 completed in 11m41s .. 60 second rest .. second 1.5 completed in 10m26s)

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Strength (Upper body), immediately after the run :: Press ups (5 sets)
1st set - 18
2nd set - 22
3rd set - 16
4th set - 16
5th set - 25

 :: Free weights (5kg dumbbells) - Set 1/Set 2/Set 3
Tricep - 25/30/25
Bicep - 40/50/40
Shoulder (Front elevations) - 15/20/15
Chest - 40/50/40
Trapezius -50 x3
Dumbbell rowing - 40/50/40
Shoulder + Lat (Side elevations) - 15 x3


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Food diary:
Breakfast - 3 bowls of shreddies, cup of tea + 2 slices of toast, spoonfull of malt extract.
(Packet of crisps and a snickers in the car)
Lunch - Chicken sandwhich, packet of crisps, cup of tea.
(Cardio)
Dinner - Steak, mash, carrots/peas.
Evening snacks - Bowl of cereal (maple & pecan crisp, sexy cereal right there), packet of crisps, chocolate brownie, few cookies.

Fluid intake: 5x 500ml bottles of water, few other odd cups of tea throughout the day, >3l fluid intake.

That's monday over!