Summary of Week 12
Summary of Progress (Week 12)
Overall, I am quite pleased this week. I started to work out again, completing my goals. My weight is back on the downward trend and I have kept up with my mental and spiritual goals too. A long way to go, but at least I am back on track.
Average sleep: 5 hours 23 minutes
Average sleep score: 77
Average resting heart rate:
Average resting BP: 110/63
Average weight: 197.9 lbs
Average body fat %: 26.6%
Average Muscle Mass: 138.5 lbs
Average physique score: 2 (obese)
Date: Sunday 29 May 2022 (Day 84)
Inspirational Quote of the Day:
“If more of us valued food and cheer and song above hoarded gold, it would be a merrier world.”
― J.R.R. Tolkien
Sleep (hours): 6 hours 2 minutes
Sleep Score: 83
Resting HR: 57
Resting BP: 114/61
Weight: 197.2 lbs
Body fat %: 26.3%
Muscle Mass: 138.2 lbs
Physique score: 2 (obese)
Pain level (location): 0
Fast free
Prayer: Daily Readings app, Prayer Rule (25 minutes)
Meditation (minutes): 25 minutes (peace chants)
Sacred Reading: John 20:11-18; Acts 16:16-34; John 9:1-38
Lumosity: completed Quick workout
Cognitive LPI: 1620
Duolingo: 2 Spanish lessons, 28 XP
Workout type: Rest day - Power Stretching Day 2
Workout length: 10 minutes
Total Steps: 5863
Total Distance: 2.72 miles
Total Calories: 1609
Total Protein: 166.2 g
Total Fat: 33.5 g
Total Carbohydrates: 159.8 g
Total Fiber: 25.6 g
Total Water: 80 oz
Comments:
12 hour work day
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, vitamin C 500 mg
Date: Saturday 28 May 2022 (Day 83)
Inspirational Quote of the Day:
“There is no exercise better for the heart than reaching down and lifting people up.”
― John Holmes
Sleep (hours): 5 hours 9 minutes
Sleep Score: 74
Resting HR: 57
Resting BP: 113/60
Weight: 197.4 lbs
Body fat %: 26.6%
Muscle Mass: 137.8 lbs
Physique score: 2 (obese)
Pain level (location): 1 (low back)
Fast free
Prayer: Daily Readings app, prayer rule (25 minutes)
Meditation (minutes): 25 minutes (peace chants)
Sacred Reading: Acts 15:35-41; John 10:27-38
Lumosity: completed Quick workout
Cognitive LPI: 1628
Duolingo: 1 Spanish lesson, 45 XP
Workout type: Rest day - Power Stretching Day 1
Workout length: 10 minutes
Total Steps: 4384
Total Distance: 2.03
Total Calories: 1477
Total Protein: 134.9 g
Total Fat: 43 g
Total Carbohydrates: 161.8 g
Total Fiber: 32 g
Total Water: 80 oz
Comments:
12 hour work day
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, vitamin C 500 mg
Date: Friday 27 May 2022 (Day 82)
Inspirational Quote of the Day:
“Seize the wind," I whispered. "Don't become the kite that never flies.”
― Elizabeth Lim, Spin the Dawn
Sleep (hours): 6 hours 7 minutes
Sleep Score: 71
Resting HR: 57
Resting BP: 96/60
Weight: 195.4 lbs
Body fat %: 27.0%
Muscle Mass: 135.6 lbs
Physique score: 2 (obese)
Pain level (location): 1 (right low back)
Fast (wine & oil allowed)
Prayer: Daily Readings app, Prayer Rule (25 minutes)
Meditation (minutes): 30 minutes (progressive muscle relaxation with Shakti Mat and visualization for CAD and cancer prevention)
Sacred Reading: Acts 15:5-12; John 10:17-28
Lumosity: completed Quick workout
Cognitive LPI: 1625
Duolingo: 1 Spanish lesson, 45 XP
Workout type: Super PHIIT (round 2 week 1 day 5 level 1 15 lbs), Power Abs (round 1 week 1 day 5 level 1)
Workout length: 15 minutes/10 minutes
Total Steps: 5117
Total Distance: 2.38 miles
Total Calories: 1764
Total Protein: 120 g
Total Fat: 68.3 g
Total Carbohydrates: 180.3 g
Total Fiber: 33.1 g
Total Water: 80 oz
Comments:
Completed Week 1 of Super PHIIT and Power Abs today! Back in the game!
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 26 May 2022 (Day 81)
Inspirational Quote of the Day:
“I believe that imagination is stronger than knowledge. That myth is more potent than history. That dreams are more powerful than facts. That hope always triumphs over experience. That laughter is the only cure for grief. And I believe that love is stronger than death.”
― Robert Fulghum, All I Really Need to Know I Learned in Kindergarten
Sleep (hours): 5 hours 49 minutes
Sleep Score: 76
Resting HR: 55
Resting BP: 114/64
Weight: 198.6 lbs
Body fat %: 26.2%
Muscle Mass: 139.4 lbs
Physique score: 2 (obese)
Pain level (location): 2 (right low back)
Fast free
Prayer: Daily Readings app, Prayer Rule (25 minutes)
Meditation (minutes): 30 minutes (progressive muscle relaxation with Shakti Mat and visualization for CAD & cancer prevention)
Sacred Reading: 1 Corinthians 4:9-16; John 9:39-10:9
Lumosity: completed Quick workout
Cognitive LPI: 1625
Duolingo: 1 Spanish lesson, 20 XP
Workout type: Super PHIIT (round 2 week 1 day 4 level 1 15 lbs), Power Abs (round 1 week 1 day 4 level 1)
Workout length: 15 minutes/10 minutes
Total Steps: 7883
Total Distance: 3.66 miles
Total Calories: 2030
Total Protein: 110.3 g
Total Fat: 44.9 g
Total Carbohydrates: 160.5 g
Total Fiber: 22.8 g
Total Water: 80 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: Wednesday 25 May 2022 (Day 80)
Inspirational Quote of the Day:
“Don’t forget to collect the memories on your journey. Remember, if you only focus on your destination, you will miss out on the benefits of the journey.”
― Tanya R. Liverman, Journey to Legacy: A Poetic Timeline of My Life
Sleep (hours): 5 hours 22 minutes
Sleep Score: 77
Resting HR: 55
Resting BP: 112/64
Weight: 199.4 lbs
Body fat %: 25.9%
Muscle Mass: 140.4 lbs
Physique score: 2 (obese)
Pain level (location): 2 (right low back)
Fast (wine & oil allowed)
Prayer: Daily Readings app, Prayer Rule (25 minutes)
Meditation (minutes): 25 minutes (peace chants)
Sacred Reading: Luke 7:17-30; 2 Corinthians 4:6-15; Matthew 11:2-15
Lumosity: completed Quick workout
Cognitive LPI: q629
Duolingo: 1 Spanish lesson, 20 XP
Workout type: Super PHIIT (round 2 week 1 day 3 level 1 15 lbs), Power Abs (round 1 week 1 day 3 level 1)
Workout length: 15 minutes/10 minutes
Total Steps: 5089
Total Distance: 2.36 miles
Total Calories: 1788
Total Protein: 135.8 g
Total Fat: 58 g
Total Carbohydrates: 183.9 g
Total Fiber: 26.3 g
Total Water: 88 oz
Comments:
12.5 hour work day
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 C 500 mg, vitamin D 5000 IU, fish oil 2000 mg
Date: Tuesday 24 May 2022 (Day 79)
Inspirational Quote of the Day:
“If you think you are becoming “disturbed” by people or by external circumstances, you have not understood your work aright: everything that at first glance appears disturbing is really given as an opportunity for practice in tolerance, patience and obedience. The humble man cannot be disturbed, he can only disturb.”
- Tito Colliander, Way of the Ascetics
Sleep (hours): 2 hours 44 minutes
Sleep Score: no sleep score captured
Resting HR: 55
Resting BP: 109/67
Weight: 199.4 lbs
Body fat %: 26.9%
Muscle Mass: 138.6 lbs
Physique score: 2 (obese)
Pain level (location): 3 (low back)
Fast free
Prayer: Daily Readings app, Prayer rule (25 minutes)
Meditation (minutes): 25 minutes (peace chants)
Sacred Reading: Acts 12:25, 13:1-12; John 8:51-59
Lumosity: completed Quick workout
Cognitive LPI: 1629
Duolingo: 1 Spanish lesson, 20 XP
Workout type: Super PHIIT (round 2 week 1 day 2level 1 15 lbs), Power Abs (round 1 week 1 day 2 level 1)
Workout length: 14 minutes/10 minutes
Total Steps: 5459
Total Distance: 2.53 miles
Total Calories: 1529
Total Protein: 125.3 g
Total Fat: 39.8 g
Total Carbohydrates: 189.9 g
Total Fiber: 37.7 g
Total Water: 80 oz
Comments:
12.5 hour work day
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 C 500 mg, vitamin D 5000 IU, fish oil 2000 mg
Date: Monday 23 May 2022 (Day 78)
Inspirational Quote of the Day:
“If it’s important to YOU, you’ll find a way. If it’s not, you’ll find an excuse!”
- Shayna Melissa Stockman
Sleep (hours): 6 hours 30 minutes
Sleep Score: 79
Resting HR: 52
Resting BP: 108/67
Weight: 201.6 lbs
Body fat %: 27.0%
Muscle Mass: 139.8 lbs
Physique score: 2 (obese)
Pain level (location): 2 (neck)
Fast free
Prayer: Daily Readings app, Prayer Rule (25 minutes)
Meditation (minutes): 25 minutes (peace chants)
Sacred Reading: Acts 12:12-17; John 8:42-51
Lumosity: completed Quick workout
Cognitive LPI: 1632
Duolingo: 1 Spanish lesson, 20 XP
Workout type: Super PHIIT (round 2 week 1 day 1 level 1 15 lbs), Power Abs (round 1 week 1 day 1 level 1)
Workout length: 20 minutes
Total Steps: 5282
Total Distance: 2.45 miles
Total Calories: 1784
Total Protein: 169.4 g
Total Fat: 45.8 g
Total Carbohydrates: 127.1 g
Total Fiber: 24.6 g
Total Water: 80 oz
Comments:
Back on track!
12.5 hour work day
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 C 500 mg, vitamin D 5000 IU, fish oil 2000 mg
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