Diary Of A Mad Chaos

Meal Plan

It has been 2 hours to the minute since my last entry, but I only took 50 minutes or so in my workout.

This morning I had 3 halves of Breville Cheese sandwiches and some kebabs.

Right now, I’m having my Vitamins, Calcium, Carbohydrates and Protein.  I’ve had a Banana and 400g of Yogurt.  Now I am eating Ham & Pea soup and Froot Loops.  Cooking right now are 4 pieces of Chicken and some Potatoes.  That’s about 1000 calories right there.

I am having some Vitamin C and I am going to have a Calcium Tablet.  Here’s how I trained.

Gym Session exercise

Warm-up: It was the usual warm-up of old times.  I thought that I would start a bit less energetic but, I burnt off 40 calories in 5 minutes.

I then stretched my Chest with the erect Extension of the Humorous.

Chest: I started with Peck Decks after my warm-up, just staying to the basics for now.  I started with 30 pounds and I did 20 reps slowly and sticking my Chest out on the last half of the reps.  My second set was with 60 pounds and I did 15 reps.  I was a bit pumped up so I moved to Dumbbell Bench presses.

I did some more stretches and then I started with 35 pound dumbbells doing 12 reps.  My Chest wasn’t stretched properly and I couldn’t go all the way down so I stretched a bit more.  My next set was with 45 pound dumbbells and I did 10 reps with that pretty easily.  My last set I went up to 50 pounds and I was thinking in my head not to pause at the top of the movement and to take it slow and I concentrated on that and did 8 reps.  I was half way through rep 9 but I conked out with muscular failure.  Well, it wasn’t failure but I just didn’t want to push myself.

My next exercise was Pullovers and I started with a 35 pound dumbbell doing 12 reps.  My next set was with 40 pounds and I did another 12 reps.  For my last set I did 55 pounds and I did 10 reps and was just about to drop the weight but in my head I was egging myself on so, I did another 2 reps.

For my next 4 sets I slow-super-setted Seated Machine Press with the Lat Pushdown machine that resembles you doing Dips.  I started on the Seated Machine Press and did 10 reps with 90 pounds.  I then got on the other machine and started with 140 pounds and did 12 reps.

This was now really hard and it took me a while to do this set.  I got back onto the Seated Machine press and started with 100 pounds and did 10 reps.  I then got for my last set onto the other machine and did 150 pounds for 12 reps.  I was pumped by now for…

Biceps: I did 8 sets for Biceps today.

My first 3 sets were with Standing and Seated Dumbbells.  I started with Seated Curls with 25 pound dumbbells for 10 reps.  I then did a standing Version with 30 pound dumbbells and did 10 more hard reps.  My Biceps by now are so full of Blood that I could not scratch my head properly.  I was dripping for my 3rd set so, I dropped weight to 25 pound dumbbells and did 10 more reps standing.

Then I jumped to Cable Preacher Curls and started with 20 pounds with a curved bar and did 12 reps.  I then put it up to 30 pounds and did 10 more reps.  Biceps are now pumping by the way.

To pump them more I jumped to the straight bar version and did 10 more reps with 25 pounds.  I walked over to Standing Cable curls and started with 30 pounds doing 10 reps.  I then jumped to 40 pounds and hammered out another 10 reps but I wasn’t finished there yet.  I dropped the weight to 20 pounds and did 15 more stressful reps.  That would have sent my blood running.

Abdominals: My Abs were feeling very sore come the first set of crunches.  I started with 30 reps and I concentrated on curling and holding the contraction for a count of 1 or 2 and squeezing while in the top position.  I was killing after my first set and then I did 2 more sets.  My second set was 15 reps and then 10 reps for my last set.

I then moved to Low Ab Crunches and did 9 reps and stopped because it was hurting my Hip Flexors.  My Flexors were cramping up on me so they were under worked.

My last three sets were on the Machine Ab Crunches and I started with 150 pounds doing 20 reps.  I then did 2 more sets doing 20 reps with 200 pounds.

Warmdown: I got on the bike and burnt 10 calories in 2 minutes.

Well there you go, for my first workout in a while, It was pretty good.  I feel like sleeping but I don’t know what I’ll do.

Planning Ahead

It is a week from the school holidays and MAYBE if I’m lucky, Kathryn will come down and if she doesn’t then I won’t fret because I’ll still have fun.



Author: 钨宝

The author of Diary Of A Mad Chaos from 1996 to 2018, The Lost Years book, Wubao In China (猎艳奇缘) book series, and Foreigner (华人) an exploration of race relations in Australia. Fluent in Chinese Mandarin, Macedonian, and English, the author currently resides in China, Guangzhou where he continues to make comparative analysis of the cultural differences between Eastern and Western societies.

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