Summary of Week 10

 Summary of Progress (Week 10)

Again, no real comments on this late entry. I had not been working out, was eating and drinking too much and have gained weight and noticed my blood pressure and resting pulse trending upwards.

Average sleep: 5 hours 38 minutes

Average sleep score: 75

Average resting heart rate: 59

Average resting BP: 114/67

Average weight: 198.7

Average body fat %: 26.5

Average Muscle Mass: 138.8 lbs

Average physique score: 2 (obese)

Date: Sunday 15 May 2022 (Day 70)

Inspirational Quote of the Day:

“Live a good life. More smiling, less worrying. More compassion, less judgment. More blessed, less stressed. More love, less hate.” 

― Roy Bennett

Sleep (hours): 5 hours 39 minutes

Sleep Score: 80

Resting HR: 116/69

Resting BP: 55

Weight: 201.8 lbs

Body fat %: 25.6%

Muscle Mass: 142.6 lbs

Physique score: 2 (obese)

Pain level (location): 1 (right shoulder), 2 (low back)

Fast free

Prayer: Daily Readings app, Prayer Rule (25 minutes)

Meditation (minutes): 25 minutes (Peace chants)

Church Service: Orthros, Divine Liturgy (received Holy Communion)

Sacred Reading: Luke 24:13-35; Acts 9:32-42; John 5:1-15

Lumosity: completed Quick workout

Cognitive LPI: 1623

Duolingo: 1 Spanish lesson, 20 XP

Workout type: none 

Workout length: -

Total Steps: 5653

Total Distance: 2.62 miles

Total Calories: 2351

Total Protein: 152.1 g

Total Fat: 41.1 g

Total Carbohydrates: 133.5 g

Total Fiber: 4.6 g

Total Water: 64 oz

Comments:

Date: Saturday 14 May 2022 (Day 69)

Inspirational Quote of the Day:

“But I don’t want to go among mad people," Alice remarked.

"Oh, you can’t help that," said the Cat: "we’re all mad here. I’m mad. You’re mad."

"How do you know I’m mad?" said Alice.

"You must be," said the Cat, "or you wouldn’t have come here.” 

― Lewis Carroll, Alice in Wonderland

Sleep (hours): 7 hours 20 minutes

Sleep Score: 80

Resting HR: 58

Resting BP: 110/68

Weight: 199.0 lbs

Body fat %: 26.4%

Muscle Mass: 139.4 lbs

Physique score: 2(obese)

Pain level (location): 3 (mid and low back)

Fast free

Prayer: Daily Readings app

Meditation (minutes): 5 minutes (shikantaza)

Sacred Reading: Acts 9:19-31; John 15:17-27, 16:1-2

Lumosity: completed Quick workout

Cognitive LPI: 1619

Duolingo: 1 Spanish lesson, 43 XP

Workout type: General stretching

Workout length: 15 minutes

Total Steps: 7415

Total Distance: 3.44 miles

Total Calories: 3208

Total Protein: 195.7 g

Total Fat: 66.9 g

Total Carbohydrates: 111.4 g

Total Fiber: 7.7 g

Total Water: 32 oz

Comments:

Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 1 drop internal, DoTerra Peace topical, Perfect Amino 5 tabs, HMB 2000 mg, vitamin D 5000 IU, fish oil 2000 mg

Date: Friday 13 May 2022 (Day 68)

Inspirational Quote of the Day:

“A dying culture invariably exhibits personal rudeness. Bad manners. Lack of consideration for others in minor matters. A loss of politeness, of gentle manners, is more significant than is a riot.” 

― Robert A. Heinlein, Friday

Sleep (hours): 5 hours 39 minutes

Sleep Score: 77

Resting HR: 56

Resting BP: 113/66

Weight: 198.2 lbs

Body fat %: 26.9%

Muscle Mass: 137.8 lbs

Physique score: 2 (obese)

Pain level (location): 2 (mid back), 2 (low back)

Fast (wine & oil allowed)

Prayer: Daily Readings app, Prayer Rule

Meditation (minutes): none

Sacred Reading: Acts 8:40, 9:1-19; John 6:48-54

Lumosity: completed Quick workout

Cognitive LPI: 1619

Duolingo: 1 Spanish lesson, 45 XP

Workout type: none

Workout length: -

Total Steps: 8756

Total Distance: 4.06 miles

Total Calories: 2436

Total Protein: 168.8 g

Total Fat: 42.6 g

Total Carbohydrates: 35 g

Total Fiber: 0 g

Total Water: 16 oz

Comments:

Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 1 drop internal, DoTerra Peace topical, Perfect Amino 5 tabs, HMB 2000 mg, vitamin D 5000 IU, fish oil 2000 mg

Date: Thursday 12 May 2022 (Day 67)

Inspirational Quote of the Day:

“Would you tell me, please, which way I ought to go from here?"

"That depends a good deal on where you want to get to."

"I don't much care where –"

"Then it doesn't matter which way you go.” 

― Lewis Carroll, Alice in Wonderland

Sleep (hours): 6 hours 14 minutes

Sleep Score: 84

Resting HR: 62

Resting BP: 115/68

Weight: 197.4 lbs

Body fat %: 26.8%

Muscle Mass: 137.2 lbs

Physique score: 2 (obese)

Pain level (location): 3 (right mid back), 3 (low back)

Fast free

Prayer: Daily Readings app, Prayer Rule (25 minutes)

Meditation (minutes):

Sacred Reading: Acts 8:26-39; John 6:40-44

Lumosity: completed Quick workout

Cognitive LPI: 1616

Duolingo: 2 Spanish lessons, 55 XP

Workout type: Injury day - no workout

Workout length: -

Total Steps: 4234

Total Distance: 1.97 miles

Total Calories: 2424

Total Protein: 135.2 g

Total Fat: 49.4 g

Total Carbohydrates: 60 g

Total Fiber: 9.9 g

Total Water: 16 oz

Comments:

I had a dentist appointment today, and fortunately the broken tooth is relatively minor and can be left as is for now.

Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 1 drop internal, DoTerra Peace topical, Perfect Amino 5 tabs, HMB 2000 mg, vitamin D 5000 IU, fish oil 2000 mg

Date: Wednesday 11 May 2022 (Day 66)

Inspirational Quote of the Day:

“Few things are impossible to diligence and skill. Great works are performed not by strength, but by perseverance.” 

― Samuel Johnson

Sleep (hours): 4 hours 44 minutes

Sleep Score: 66

Resting HR: 63

Resting BP: 120/64

Weight: 198.2

Body fat %: 27.6

Muscle Mass: 136.2

Physique score: 2 (obese)

Pain level (location): 3 (right mid back)

Fast (wine & oil allowed)

Prayer: Daily Readings app, Prayer Rule (25 minutes)

Meditation (minutes): 25 minutes (peace chants)

Sacred Reading: Acts 8:18-25; John 6:35-39

Lumosity: completed Quick workout

Cognitive LPI: 1625

Duolingo: 2 Spanish lessons, 34 XP

Workout type: Injury day - no workout

Workout length: -

Total Steps: 6677

Total Distance: 3.1 miles

Total Calories: 2208

Total Protein: 107.5 g

Total Fat: 27 g

Total Carbohydrates: 128.2 g

Total Fiber: 6.1 g

Total Water: 16 oz

Comments:

Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 1 drop internal, DoTerra Peace topical, Perfect Amino 5 tabs, HMB 2000 mg, vitamin D 5000 IU, fish oil 2000 mg

Date: Tuesday 10 May 2022 (Day 65)

Inspirational Quote of the Day:

“I made up my mind not to care so much about the destination, and simply enjoy the journey.” 

― David Archuleta, Chords of Strength: A Memoir of Soul, Song and the Power of Perseverance

Sleep (hours): 5 hours 30 minutes

Sleep Score: 73

Resting HR: 56

Resting BP: 111/66

Weight: 198.2 lbs

Body fat %: 25.8%

Muscle Mass: 139.8 lbs

Physique score: 2 (obese)

Pain level (location): 3 (right mid back), 2 (right foot)

Fast free

Prayer: Daily Readings app, Prayer Rule (25 minutes)

Meditation (minutes):

Sacred Reading: 1 Corinthians 4:9-16; Luke 6:12-19

Lumosity: completed Quick workout

Cognitive LPI: 1624

Duolingo: 3 Spanish lessons, 60 XP

Workout type: Injury day - no workout

Workout length: -

Total Steps: 5627

Total Distance: 2.61 miles

Total Calories: 2421

Total Protein: 129 g

Total Fat: 99.7 g

Total Carbohydrates: 111.6 g

Total Fiber: 6.9 g

Total Water: 24 oz

Comments:

13 hour work day

My son leaves today on another travel adventure to visit his fiancée in Asia. I am praying for safe travels for him and will miss him a lot.

Overall, it was not a great day. Work was overwhelmingly busy yet again, and to top it off, I broke a tooth eating popcorn when I got home.

Date: Monday 9 May 2022 (Day 64)

Inspirational Quote of the Day:

“Courage doesn't always roar. Sometimes courage is the little voice at the end of the day that says I'll try again tomorrow.” 

― Mary Anne Radmacher

Sleep (hours): 3 hours 8 minutes

Sleep Score: 65

Resting HR: 57

Resting BP: 112/70

Weight: 196.8 lbs

Body fat %: 26.5%

Muscle Mass: 138.8 lbs

Physique score: 2 (obese)

Pain level (location): 3 (right mid back), 2 (low back)

Fast free

Prayer: Daily Readings app, Prayer Rule (25 minutes)

Meditation (minutes): 25 minutes (peace chants)

Sacred Reading: Acts 6:8-15, 7:1-5, 47-60; John 4:46-54

Lumosity: completed Quick workout

Cognitive LPI: 1622

Duolingo: 1 Spanish lesson, 20 XP

Workout type: Injury day - no workout

Workout length: -

Total Steps: 5177

Total Distance: 2.4 miles

Total Calories: 2120

Total Protein: 157.5 g

Total Fat: 123.5 g

Total Carbohydrates: 88.5 g

Total Fiber: 6.1 g

Total Water: 64 oz

Comments:

13 hour work day

Needle stick injury at work today - I stuck myself with a dirty 18 G needle and really jammed it deep into my thumb. Not fun.

Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 1 drop internal, DoTerra Peace topical, Perfect Amino 5 tabs, HMB 2000 mg, vitamin D 5000 IU, vitamin C 500 mg, fish oil 2000 mg