Friday 1 April 2022, Checkpoint 1 (Day 26)

 Friday 1 April 2022 (Day 26 - Checkpoint 1)


“Success is determined not by whether or not you face obstacles, but by your reaction to them. And if you look at these obstacles as a containing fence, they become your excuse for failure. If you look at them as a hurdle, each one strengthens you for the next.” 

― Ben Carson


So, overall I am reasonably pleased with my progress so far, with a weight loss of 12.6 lbs and 4.9% body fat. I’ve taken an inch off my waist and significantly improved most of my fit test measures. My blood pressure has been at or near target all week and my resting heart rate on waking is consistently in the 40s to low 50s. I have continued to do workouts every day (except for dedicated rest days), and have kept up my prayer and meditation practices. Astonishingly, my perceived stress score and my anxiety and depression scores have plummeted since starting all of this! The photos don’t show much of a difference yet, but nevertheless, I see progress, and with not even a month completed, I am quite pleased and encouraged. (Parentheses show the starting values)


“The man who moves a mountain begins by carrying away small stones.” 
― Confucius


Resting HR: 49

Resting BP: 116/64

Weight: 200.8 lbs (213.4 lbs)

Body fat %: 25.9% (30.8%)

Physique score: 2 (obese)


Bicep: 14.25 inches (14)

Chest: 42 inches (43)

Hips: 40 inches (41)

Neck: 16.5 inches (16.5)

Thighs: 21.5 inches (22)

Waist: 40 inches (41)


Depression/anxiety Quiz: Depression 4  (16) Anxiety 1 (7)

Perceived Stress Scale: 15 (moderate stress) (27 - high stress)

Pain level (location): 0


Cognitive LPI: 1629 (1624)






Workout type: Fit Test

Workout length: 18 minutes


Push Ups, standard (maximum number): 27 (15)

Pull Up, from straight arm (maximum number): 2 (1)

Crunches (maximum number): 25 (15)

Deep Swimmer’s Press, 35 lb dumbbells (maximum number): 10 (8)

Arm Curls, 35 lb dumbbells (maximum number): 10 (8)

Deep Squats, 35 lb dumbbells (maximum number): 12 (8)

Side Arm Raise, 35 lb dumbbells (maximum number): 1 (1)

Arm hang from pull up bar (maximum time): 35 seconds (19 seconds)

Standard plank in push up position (maximum time): 63 seconds (35 seconds)

Toe Raises, 35 lb dumbbells (maximum number): 40 (25)

Wall sit at 90 degrees (maximum time): 36 seconds (20 seconds)

Jumping Jacks with 1 35 lb dumbbell (maximum number): 15 (15)

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