2010-03-08 HIIT and weight training

Lunch time: Crunch
- HIIT session on treadmill
- 5 minute warmup at 5 minutes @ 9KPH
- 3 min @ 13KPH; (half active rest) 1:30 @ 9KPH
- 2:30 min @ 13KPH; (half active rest) 1:15 min @ 9KPH
- 2:00 min @ 13KPH; (half active rest) 1:00 min @ 9KPH
- 1:30 min @ 13KPH; (half active rest) 45 sec @ 9KPH
- 1:00 min @ 13KPH; (half active rest) 30 sec @ 9KPH
and back up the ladder
- 1:00 min @ 13KPH; (half active rest) 30 sec @ 9KPH

Stopped there.

After work: Crunch
- DB decline press: 15KG x 15, 24KG x 6 (flat bench), 18KG x 10, 15KG x 10
- Hammer Curl: 10KG x 15 (very tough) - should have been lighter, 14KG x 5
- Barbell Curl: 15KG x 12
- Reverse cruch with pelvic tilt legs not crossed: 2 sets x 14, 1 set x 10
- Barbell Row: 15KG x 12, 20KG x 8, 17KG x 10
- Skull Crushers: 15KG x 12

Nutrition - tried something new but most of this failed
- Breakfast: turkey deli slices with ricotta cheese - cannot eat this; 2 boiled eggs
- Mid morning snack - yogurt and orange
- Lunch - yellow pepper + chicken fillets + 1 boiled egg
- Mid afternoon snack - ricotta cheese and sunflower seeds - cannot eat this again
- Preworkout food - porridge - eat too much of it
- Dinner - steak

Following day affects:
- chest feeling affects of workout though mild
- lower triceps have mild ache