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
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