Summary of Week 14

 Summary of Progress (Week 14)


Well, another week down. I completed all my workouts and did a long walk with the dog. But my weight loss has slowed to a crawl. I do feel stronger though, so I think I am making some progress.


Average sleep: 5 hours 18 minutes

Average sleep score: 74


Average resting heart rate: 52 bpm

Average resting BP: 110/63

Average weight: 196.6 lbs

Average body fat %: 25.6%

Average Muscle Mass: 139.1 lbs

Average physique score: 2 (obese)


Date: Sunday 12 June 2020 (Day 98)


Inspirational Quote of the Day:


“Work is not an end in itself; there must always be time enough for love.” 

― Robert A. Heinlein, Time Enough for Love


Sleep (hours): 4 hours 58 minutes

Sleep Score: 78


Resting HR: 53

Resting BP: 113/60

Weight: 197.4 lbs

Body fat %: 23.7%

Muscle Mass: 143.2 lbs

Physique score: 2 (obese)


Pain level (location): 0


Fast free

Prayer: Daily Reading app, prayer rule (25 minutes)

Meditation (minutes): 25 minutes (peace chants)

Sacred Reading: John 20:19-23; Acts 2:1-11; John 7:37-52, 8:12


Lumosity: completed Quick workout

Cognitive LPI: 1627

Duolingo: 2 Spanish lessons, 63 XP


Workout type: rest day - Power Stretching Day 1

Workout length: 10 minutes

Total Steps: 5922

Total Distance: 2.75 miles


Total Calories: 1838

Total Protein: 109.8 g

Total Fat: 53.2 g

Total Carbohydrates: 156.2 g

Total Fiber: 18.9 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 3000 mg, vitamin D 5000 IU, fish oil 2000 mg, probiotics, vitamin C 500 mg


Date: Saturday 11 June 2022 (Day 97)


Inspirational Quote of the Day:


“She tried to fancy what the flame of a candle is like after the candle is blown out, for she could not remember ever having seen such a thing.” 

― Lewis Carrol


Sleep (hours): 6 hours 0 minutes

Sleep Score: 79


Resting HR: 53

Resting BP: 108/61

Weight: 197.4 lbs

Body fat %: 24.1%

Muscle Mass: 142.4 lbs

Physique score: 2 (obese)


Pain level (location): 1 (right low back)


Fast free

Prayer: Daily Readings app, prayer rule (25 minutes)

Meditation (minutes): 25 minutes (peace chants)

Sacred Reading: Luke 10:16-21; 1 Thessalonians 4:13-17; John 21:14-25


Lumosity: completed Quick workout

Cognitive LPI: 1622

Duolingo: 1 Spanish lesson, 3 Ukrainian lessons, 105 XP


Workout type: rest day - Power Stretching Day 5

Workout length: 10 minutes

Total Steps: 6405

Total Distance: 2.97 miles


Total Calories: 1698

Total Protein: 125.1 g

Total Fat: 75.3 g

Total Carbohydrates: 141.6 g

Total Fiber: 21 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 3000 mg, vitamin D 5000 IU, fish oil 2000 mg, probiotics, vitamin C 500 mg



Date: Friday 10 June 2022 (Day 96)


Inspirational Quote of the Day:


“You’ll learn, as you get older, that rules are made to be broken. Be bold enough to live life on your terms, and never, ever apologize for it. Go against the grain, refuse to conform, take the road less traveled instead of the well-beaten path. Laugh in the face of adversity, and leap before you look. Dance as though EVERYBODY is watching. March to the beat of your own drummer. And stubbornly refuse to fit in.” 

― Mandy Hale


Sleep (hours): 4 hours 35 minutes

Sleep Score: 66


Resting HR: 51

Resting BP: 106/63

Weight: 196.6 lbs

Body fat %: 25.6%

Muscle Mass: 139 lbs

Physique score: 2 (obese)


Pain level (location): 0


Fast (wine & oil allowed)

Prayer: Daily Readings app, prayer rule (25 minutes)

Meditation (minutes): 25 minutes (progressive muscle relaxation with Shakti Mat and visualization)

Sacred Reading: 1 Corinthians 4:9-16; Matthew 5:14-19


Lumosity: completed Quick workout

Cognitive LPI: 1622

Duolingo: 3 Ukrainian lessons, 66 XP


Workout type: Super PHIIT (round 2 week 3 day 1 level 1 20 lbs), Power Abs (round 1 week 3 day 1 level 1), 9.5 mile walk

Workout length: 15 minutes/10 minutes/165 minutes

Total Steps: 23609

Total Distance: 11 miles


Total Calories: 3012

Total Protein: 174.4 g

Total Fat: 53.8 g

Total Carbohydrates: 286.8 g

Total Fiber: 6 g

Total Water: 80 oz


Comments:


It was a beautiful day for a long walk with the dog.


Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 1 drop internal, DoTerra Peace topical, Perfect Amino 5 tabs, HMB 3000 mg, vitamin D 5000 IU, fish oil 2000 mg, probiotics


Date: Thursday 9 June 2022 (Day 95)


Inspirational Quote of the Day:


“The most beautiful experience we can have is the mysterious. It is the fundamental emotion that stands at the cradle of true art and true science.” 

― Albert Einstein, The World As I See It


Sleep (hours): 6 hours 7 minutes

Sleep Score: 80


Resting HR: 52

Resting BP: 112/63

Weight: 195.4 lbs

Body fat %: 26.5%

Muscle Mass: 136.6 lbs

Physique score: 2 (obese)


Pain level (location): 1 (right low back)


Fast free

Prayer: Daily Readings app, prayer rule (25 minutes)

Meditation (minutes): 5 minutes (mindfulness with singing bowl)

Sacred Reading: Acts 25:13-19; John 16:23-33


Lumosity: completed Quick workout

Cognitive LPI: 1620

Duolingo: 4 Ukrainian lessons, 88 XP


Painted a watercolor picture today of dragonflies “Nokomis in Cobalt Blue and Vermilion”, though the result differed greatly from the picture in my mind.


Workout type: Super PHIIT (round 2 week 3 day 1 level 1 20 lbs), Power Abs (round 1 week 3 day 1 level 1)

Workout length: 15 minutes/10 minutes

Total Steps: 6853

Total Distance: 3.18


Total Calories: 1908

Total Protein: 79.9 g

Total Fat: 49.5 g

Total Carbohydrates: 145.7 g

Total Fiber: 12.3 g

Total Water: 48 oz


Comments:


Very rainy day today, so I don’t much feel like working out outside or going for a long walk with the dog (and our dog doesn’t like the rain either!). But I did go out to lunch with my wife and my daughter.


Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 1 drop internal, DoTerra Peace topical, Perfect Amino 5 tabs, HMB 3000 mg, vitamin D 5000 IU, fish oil 2000 mg, probiotics, vitamin C 500 mg


Date: Wednesday 8 June 2022 (Day 94)


Inspirational Quote of the Day:


“If you could only sense how important you are to the lives of those you meet; how important you can be to the people you may never even dream of. There is something of yourself that you leave at every meeting with another person.” 

― Fred Rogers


Sleep (hours): 4 hours 45 minutes

Sleep Score: 75


Resting HR: 52

Resting BP: 107/64

Weight: 195.2 lbs

Body fat %: 27.2%

Muscle Mass: 135.2 lbs

Physique score: 2 (obese)


Pain level (location): 0


Fast (wine & oil allowed)

Prayer: Daily Readings app, prayer rule (25 minutes)

Meditation (minutes): 10 minutes (Om mantra)

Sacred Reading: Ephesians 2:4-10; Matthew10:16-22


Lumosity: completed Quick workout

Cognitive LPI: 1625

Duolingo: 1 Spanish lesson, 42 XP


Workout type: Super PHIIT (round 2 week 3 day 5 level 1 20 lbs), Power Abs (round 1 week 3 day 5 level 1)

Workout length: 15 minutes/10 minutes

Total Steps: 9439

Total Distance: 4.38 miles


Total Calories: 1772

Total Protein: 154.2 g

Total Fat: 49.1 g

Total Carbohydrates: 168.3 g

Total Fiber: 12 g

Total Water: 88 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 3000 mg, vitamin D 5000 IU, fish oil 2000 mg, probiotics


Date: Tuesday 7 June 2022 (Day 93)


Inspirational Quote of the Day:


“If you drink much from a bottle marked 'poison' it is certain to disagree with you sooner or later.” 

― Lewis Carroll, Alice's Adventures in Wonderland


Sleep (hours): 5 hours 14 minutes

Sleep Score: 72


Resting HR: 54

Resting BP: 108/62

Weight: 196.6 lbs

Body fat %: 26.0%

Muscle Mass: 138.2 lbs

Physique score: 2 (obese)


Pain level (location): 0


Fast free

Prayer: Daily Readings app, prayer rule (25 minutes0

Meditation (minutes): 25 minutes (peace chants)

Sacred Reading: Acts 21:26-32; John 16:2-13


Lumosity: completed Quick workout

Cognitive LPI: 1624

Duolingo: 2 Spanish lessons, 33 XP


Workout type: Super PHIIT (round 2 week 3 day 4 level 1 20 lbs), Power Abs (round 1 week 3 day 4 level 1)

Workout length: 15 minutes/10 minutes

Total Steps: 5021

Total Distance: 2.33 miles


Total Calories: 1945

Total Protein: 163.5 g

Total Fat: 59.1 g

Total Carbohydrates: 198.8 g

Total Fiber: 15.4 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 3000 mg, vitamin D 5000 IU, fish oil 2000 mg, probiotics, vitamin C 500 mg


Date: Monday 6 June 2022 (Day 92)


Inspirational Quote of the Day:


“How did it get so late so soon?” 

― Dr. Seuss


Sleep (hours): 5 hours 29 minutes

Sleep Score: 68


Resting HR: 52

Resting BP: 110/64

Weight: 198.0 lbs

Body fat %: 25.9%

Muscle Mass: 139.4 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: Acts 21:8-14; John 14:27-15:7


Lumosity: completed Quick workout

Cognitive LPI: 1628

Duolingo: 1 Spanish lesson, 1 Ukrainian lesson, 33 XP


Workout type: Super PHIIT (round 2 week 3 day 3 level 1 20 lbs), Power Abs (round 1 week 3 day 3 level 1)

Workout length: 15 minutes/10 minutes

Total Steps: 5759

Total Distance: 2.67 miles


Total Calories: 1583

Total Protein: 139.9 g

Total Fat: 64.3 g

Total Carbohydrates: 121.5 g

Total Fiber: 16 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 3000 mg, vitamin D 5000 IU, fish oil 2000 mg, probiotics, vitamin C 500 mg

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