Week 30

week starting 23 /7/12

Monday

Food:

Fast egg, orange juice, 2 cups milky tea. Roast Beef, 1 yorkshire pud, 3 tiny new potatoes, runner beans, mangetout peas, carrots, onion gravy. Yoghurt, crumpet with cheese and and egg. 2 brazil nuts 1 cube choc.

Exercises:

Set 1. Snatch: using 15kg weight :- 18   Sit-Ups :- 25

Set 2. Snatch: using 15kg weight :- 18 Sit-Ups :- 25

Notes:

 

Tuesday

Food:

Fast egg, orange juice, 2 cups milky tea.

Exercises:

Set 1 Squats holding 15kg weight :- 38 Lunges: 38

Set 2 Squats holding 15kg weight :- 38 Lunges: 32

Notes:

 

Wednesday

Food:

Fast egg, orange juice, 2 cups milky tea,

Exercises:

Set 1 Front raise with 2 x 3.5 kg dumbbells:- 33   Triceps extensions with 2 x 3.5 kg dumbbells:- 31

Set 2 Front raise with 2 x 3.5 kg dumbbells:- 30  Triceps extensions with 2 x 3.5 kg dumbbells:- 28

Notes:

 

Thursday

Food:

Fast egg, orange juice, 2 cups milky tea,

Exercises:

Set 1 Bicep curls with 2 x 3.5 kg dumbbells:- 39 Wrist Curls with 2 x 3.5 kg dumbbells:- 29

Set 2 Bicep curls with 2 x 3.5 kg dumbbells:- 35  Wrist Curls with 2 x 3.5 kg dumbbells:- 26

Notes:

 

Friday

Food:

Fast egg, orange juice, 2 cups milky tea, oven-baked fish and 6 chips, peas, carrots.

Exercise:

Set 1. Snatch: using 15kg weight :- 18    Twist Sit-Ups :- 26

Set 2. Snatch: using 15kg weight :- 18  Twist Sit-Ups :- 24

Notes:

 

Saturday

Food:

Fast egg, orange juice, 2 cups milky tea, Chicken breast with melted brie and crispy bacon. chips (about 9 or 10 this time) salad, carrots and beans. Fresh fruit pavlova with clottd cream. Tea. Cheese, pate and ham salad, with 2 crackers. Slice of fresh strawberry and cream sponge cake.

Exercises:

Set 1 Squats holding 15kg weight :- 44 Lunges holding 2 x 3.5 kg dumbbells:- 40

Set 2 Squats holding 15kg weight :- 44 Lunges holding 2 x 3.5 kg dumbbells:- 40

Notes:

 

Sunday

Food:

Fast egg, orange juice, 2 cups milky tea, Roast Beef, 1 yorkshire pud, 3 tiny new potatoes, runner beans, mangetout peas, carrots, onion gravy.Tea; Quiche, pate and cheese with salad.

Exercises:

Set 1 Lateral Raise: with 2 x 3.5 kg dumbbells:- 21   Triceps extensions with 2 x 3.5 kg dumbbells:- 32

Set 2 Lateral Raise: with 2 x 3.5 kg dumbbells:- 23   Triceps extensions with 2 x 3.5 kg dumbbells:- 34

Notes:

Weight at end of week 30   =   9 stone, 11 and half pounds. (that is one pound down) the waist meaurements remained the same as last wek. Possibly due to having definitely eaten a lot (and more than usual though not a lot of extra carbohydrates) over the Saturday as it was my mother’s 82nd birthday and we went out for a meal and then had more family back for tea (cue cream and strawberry cake)

 

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