Daily Nutritional Intake
I don’t believe I ate much today, but a bulk of my calories came from junk food. When I was out with Ria at the start of the day on our way to inspect rental properties I did buy a big 190g packet of Cheese Rings chips and ate that. That was probably about 800 calories there.
We also bought McDonald’s. I ate the small fries, which is roughly another 200 calories, all for lunch.
After lunch however, I didn’t eat much else. I had one large cappuccino with full cream milk at a coffee shop. I took a second large cappuccino home with me. That would roughly be 260 calories altogether in the two large coffees.
I drank around 600ml of Waterfords Lite & Fruity sparkling natural mineral water, with a total of 15 calories.
I measured 92.2 kilos on the scales today before the gym, but I did go to the toilet a lot in between measurements.
Those were all the meals I had before I popped into the car on a drive to Club Lime in Macarthur Square for another gym session at 6:50pm tonight.
Gym Session – Chest Day
At the gym I started with about 5 minutes walking on a treadmill.
I pushed onto Lateral Bench Press with 45 kilos as a maximum after 3 sets. Then I jumped onto Incline Bench Press with 30 kilograms maximum after 3 sets. Finally I moved over to Pec Deck for an additional 3 sets. On Pec Deck I did a maximum 49.5 kilos. Then I did 1 set of cable bench press with 40 kilos.
After that I moved across to the floor to begin my ab workout. For abs, I did the Cable Kneeling Crunches with a maximum 25 kilos. Then I came to the Hanging Leg Raises Chair to perform 3 sets.
I also did 1 set of Machine Ab Crunches with the machine weight set at 25 kilos. But I was afraid of using that machine because the space between my upper abdominal muscles still pops out of my skin when I do a crunch exercise in a supine position. I don’t want to tempt my diastasis recti to bulge, so I gave that exercise up after one set.
Once abdominal work was done, I came over to a bench press, picked up a 5 kilo dumbbell and did Dumbbell Tricep Kickbacks for 1 set.
Then I sat myself down on the same bench, got out 12.5 kilo dumbbells and did 3 sets of Seated Dumbbell Bicep Curls. I can really feel the pump when I do that.
I also used the same weights to do 2 sets of Seated Dumbbell Shoulder Press.
That pretty much was where I finished up. That was a good session today, with a total of 23 sets performed across five body parts.
I took a few progress photos in the bathroom. Then I came back out to do 20 minutes on the treadmill at a 7.6km pace for 20 minutes.
| Exercise | Sets / Reps | Maximum Weight |
|---|---|---|
| Treadmill | 5 minutes | |
| Lateral Bench Press | 3 x 10 | 45 kg |
| Incline Bench Press | 3 x 10 | 30 kg |
| Pec Deck | 3 x 12 | 49.5 kg |
| Cable Bench Press | 1 x 12 | 40 kg |
| Cable Kneeling Crunch | 3 x 12 | 25 kg |
| Hanging Leg Raises Chair | 3 x 12 | |
| Machine Ab Crunch | 1 x 12 | 20 kg |
| Single Arm Tricep Kickback | 1 x 10 | 5 kg |
| Seated Dumbbell Bicep Curls | 3 x 10 | 12.5 kg (x 2) |
| Seated Dumbbell Shoulder Press | 2 x 10 | 12.5 kg (x 2) |
| Treadmill | 20 minutes | 7.6km pace |
The time was 8:40pm when I finished up at Club Lime Gym.
Post Gym Routine
When I get back home from the gym tonight, I can allow myself to have one meal. Recently I have tried to keep my meals down to two meals per day. I will attempt to fast in between meals and bedtime, but it’s actually quite difficult to achieve that cycle. I’ll hope that I can wait until tomorrow to have two meals.
Diary Of A Mad Chaos is a daily diary written from March 1996 until today, of which individual books and book series have been created, namely “The Lost Years” an exploration of young, entwined love, the “Wubao In China (猎艳奇缘)” book series which provides an extensive comparative analysis of the cultural differences between Eastern and Western societies, and the book titled “Foreigner (华人)” an exploration of race relations in Australia.
