Summary of Week 9

 Summary of Progress (Week 9)


So I have been really remiss about posting these weekly updates. The data has been collected - I just haven’t been good about putting it out there. So no real comments this post. I was slipping a bit, I know. Here is the data.


Average sleep: 6 hours 7 minutes

Average sleep score: 74


Average resting heart rate: 57

Average resting BP: 116/65

Average weight: 195.9 lbs

Average body fat %: 25.6%

Average Muscle Mass: 138.5

Average physique score: 2 (obese)



Date: Sunday 8 May 2022 (Day 63)


Inspirational Quote of the Day:


“Courage is the most important of all the virtues because without courage, you can't practice any other virtue consistently.” 

― Maya Angelou


“Courage is not simply one of the virtues but the form of every virtue at the testing point, which means at the point of highest reality. ” 

― C.S. Lewis, The Screwtape Letters


Sleep (hours): 3 hours 51 minutes

Sleep Score: 59


Resting HR: 73

Resting BP: 108/63

Weight: 197.8

Body fat %: 25.3

Muscle Mass: 140.4

Physique score: 2 (obese)


Pain level (location): 2 (right mid back)


Fast free

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

Meditation (minutes): 25 minutes (peace chants)

Sacred Reading: Luke 24:1-12; 1 John 1:1-7; Mark 15:43-47, 16:1-8


Lumosity: completed Quick workout

Cognitive LPI: 1625

Duolingo: 1 Spanish lesson, 20 XP


Workout type: Injury day - no workout

Workout length: -

Total Steps: 5580

Total Distance: 2.59 miles


Total Calories: 2843

Total Protein: 169. G

Total Fat: 132.9 g

Total Carbohydrates: 188.6 g

Total Fiber: 10.8 g

Total Water: 16 oz


Comments:


Happy Mother’s Day!


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, vitamin C 500 mg, fish oil 2000 mg


Date: Saturday 7 May 2022 (Day 62)


Inspirational Quote of the Day:


“I was smiling yesterday, I am smiling today and I will smile tomorrow. Simply because life is too short to cry for anything.” 

― Santosh Kalwar


Sleep (hours): 5 hours 59 minutes

Sleep Score: 71


Resting HR: 52

Resting BP: 117/66

Weight: 197.0 lbs

Body fat %: 26.5

Muscle Mass: 137.6

Physique score: 2 (obese)


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


Fast free

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

Meditation (minutes): 25 minutes (peace chants)

Sacred Reading: Acts 26:1, 12-20; John 6:14-27


Lumosity: completed Quick workout 

Cognitive LPI: 1620

Duolingo: 1 Esperanto lesson, 20 XP


Workout type: Injury day - no workout

Workout length: -

Total Steps: 

Total Distance:


Total Calories: 2858

Total Protein: 125.7 g

Total Fat: 61.7 g

Total Carbohydrates: 180.9 g

Total Fiber: 13.8 g

Total Water: 24 oz


Comments:


It is quite frustrating that my back continues to spasm and bother me. I need to get back to working out or I will lose all the gains I have made. I did have a great time at my next door neighbor’s son’s wedding!


6 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, vitamin C 500 mg, fish oil 2000 mg, ibuprofen 800 mg, acetaminophen 1000 mg


Date: Friday 6 May 2022 (Day 61)


Inspirational Quote of the Day:


“We write to taste life twice, in the moment and in retrospect.” 

― Anais Nin


Sleep (hours): 5 hours 45 minutes

Sleep Score: 77


Resting HR: 114/67

Resting BP: 52

Weight: 197.6 lbs

Body fat %: 24.8%

Muscle Mass: 141.2 lbs

Physique score: 2 (obese)


Pain level (location): 2 (right mid back)


Fast (wine & oil allowed)

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

Meditation (minutes): -

Sacred Reading: Acts 5:1-11; John 5:30-47, 6:1-2


Lumosity: completed Quick workout

Cognitive LPI: 1617

Duolingo: 1 Spanish lesson, 2 Esperanto lessons, 60 XP


Workout type: Injury day - no workout

Workout length: -

Total Steps: 6728

Total Distance: 3.12 miles


Total Calories: 1610

Total Protein: 115.3 g

Total Fat: 30.4 g

Total Carbohydrates: 150.3 g

Total Fiber: 4.6 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, vitamin C 500 mg, fish oil 2000 mg


Date: Thursday 5 May 2022 (Day 60)


Inspirational Quote of the Day:


“It’s no use going back to yesterday, because I was a different person then.” 

― Lewis Carroll


Sleep (hours): 8 hours 17 minutes

Sleep Score: 76


Resting HR: 68

Resting BP: 111/63

Weight: 193.0

Body fat %: 25.0

Muscle Mass: 137.6

Physique score: 2 (obese)


Pain level (location): 2 (right mid back)


Fast free

Prayer: Daily Readings app

Meditation (minutes): -

Sacred Reading: Acts 4:23-31; John 5:24-30


Lumosity: completed Quick workout

Cognitive LPI: 1615

Duolingo: 1 Spanish lesson, 20 XP


Workout type: Injury day - no workout

Workout length: -

Total Steps: 6541

Total Distance: 3.04 miles


Total Calories: 2643

Total Protein: 185.5 g

Total Fat: 94.4 g

Total Carbohydrates: 266.5 g

Total Fiber: 13.1 g

Total Water: 48 oz


Comments:


Feliz Cinco de Mayo!


Date: Wednesday 4 May 2022 (Day 59)


Inspirational Quote of the Day:


“An injured man would heal in time, and his pain would gradually diminish and ultimately disappear, because injury was a part of the human condition. A man was born to be hurt from time to time, and the mechanism for recovery was born with him.” 

― David Eddings, Enchanters' End Game


Sleep (hours): 7 hours 2 minutes

Sleep Score: 89


Resting HR: 51

Resting BP: 116/66

Weight: 195.6 lbs

Body fat %: 25.4%

Muscle Mass: 138.6 lbs

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): 5 minutes (shikantaza)

Sacred Reading: Acts 4:13-22; John 5:17-24


Lumosity: completed Quick workout

Cognitive LPI: 1617

Duolingo: 2 Spanish lessons, 88 XP


Workout type: Injury day - no workout - my back is improving but not ready for working out

Workout length: -

Total Steps: 4403

Total Distance: 2.04 miles


Total Calories: 3130

Total Protein: 124.1 g

Total Fat: 52.7 g

Total Carbohydrates: 225.2 g

Total Fiber: 12.9 g

Total Water: 16 oz


Comments:


Happy Star Wars Day!


I’m quite frustrated today, as I want to get back into my workouts so that I don’t fall too far back. Yesterday hurt so much with moving, as just about any movement brought on horrible spasms. Today is a bit better, but I can feel those muscles tensing with any effort and the thought of doing any workout is not good. It is amazing how much the core muscles are involved with any activity.


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


Date: Tuesday 3 May 2022 (Day 58)


Inspirational Quote of the Day:


“A strong man cannot help a weaker unless the weaker is willing to be helped, and even then the weak man must become strong of himself; he must, by his own efforts, develop the strength which he admires in another. None but himself can alter his condition.” 

― James Allen, As a Man Thinketh


Sleep (hours): 5 hours 53 minutes

Sleep Score: -


Resting HR: 50

Resting BP: 120/65

Weight: 195.4

Body fat %: 26.1

Muscle Mass: 137.2

Physique score: 2 (obese)


Pain level (location): 4-6 (right mid back)


Fast free

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

Meditation (minutes):

Sacred Reading: Acts 4:1-10; John 3:16-21


Lumosity: completed Quick workout

Cognitive LPI: 1615

Duolingo: 3 Spanish lessons, 60 XP


Workout type: Injury day - no workout - my back is hurting too much

Workout length: -

Total Steps: 5334

Total Distance: 2.48 miles


Total Calories: 1625

Total Protein: 147.4 g

Total Fat: 45.3 g

Total Carbohydrates: 97.3 g

Total Fiber: 17.5 g

Total Water: 80 oz


Comments:


So my back has been having horrible back spasms yesterday and throughout the night last night and into this morning. I am not looking forward to going to work, but definitely don’t feel up to any kind of workout today.


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, vitamin C 500 mg, fish oil 2000 mg, neti pot, famotidine 20 mg, acetaminophen 1000 mg, ibuprofen 800 mg


Date: Monday 2 May 2022 (Day 57)


Inspirational Quote of the Day:


“I would rather walk with a friend in the dark, than alone in the light.” 

― Helen Keller


Sleep (hours): 5 hours 59 minutes

Sleep Score: 72


Resting HR: 56

Resting BP: 120/68

Weight: 195.2

Body fat %: 26.3%

Muscle Mass: 136.8

Physique score: 2 (obese)


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


Fast free

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

Meditation (minutes): 25 minutes (peace chants)

Sacred Reading: Hebrews 13:7-16; Matthew 5:14-19


Lumosity: completed Quick workout

Cognitive LPI: 1617

Duolingo: 1 Spanish lesson, 43 XP


Workout type: PHIIT (Round 1 Week 2) Day 2 Level 1; held off on Super PHIIT because of back injury

Workout length: 10 minutes

Total Steps: 4636

Total Distance: 2.15 miles


Total Calories:1035

Total Protein:87 g

Total Fat: 26.7 g

Total Carbohydrates: 128.5 g

Total Fiber: 19.1 g

Total Water: 64 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, vitamin C 500 mg, fish oil 2000 mg, neti pot, famotidine 20 mg

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