Friday 11th January 2019.

I woke this afternoon after only 6 hours sleep and could not get back to sleep so after weighing myself I lay in bed for an hour checking my email on my phone which was relaxing.

Again I am down another 1.4 lbs from yesterday so im still smiling 🙂

I was so looking forward to my Breakfast, I went to the fridge and the strawberries had all gone (ok my WIFE’S strawberries had all gone) so I used up a full banana in my oats instead, delicious.

Strength training – up until now I have only been doing quick strength training (not often enough). Todays workout I found on Active.com, It looked easy to follow as I hate overly long and complicated workouts that you need to keep googling to remember what to do.

I change the workout a bit as I used a bar instead of dumbbells for the dumbbell Deadlifts and Bent Over dumbbell Rows as this enabled me to use slightly heavier weights.

The whole routine took just over 20 minutes which was good but I did not find it taxing enough apart from the side planks which felt good on my arms when finished.

2 Sets of the following:

• Dumbbell Overhead Press
• Dumbbell Deadlifts
• Bent Over Dumbbell Rows
• Air Squats
• Front Plank
• Side Plank
• Hand Release Push Ups

I will use same work-out on Monday but will tweak it a bit more or just use slightly heavier weights, I want to add 10 minutes to the workout as well so hopefully I will feel like I have done a workout afterwards.

https://www.active.com/distance-running/articles/strength-training-program-for-runners

Another lovely dinner for me – The last of my Chicken Korma on steamed kale, parsnips, brussels and carrots, wonderful.

Well it’s that time of day again – Work time – Night All 🙂