Summary of Week 15
Summary of Progress (Week 15)
Overall, I’m moderately pleased this week. I kept on track with my work outs and lost almost 2 pounds. I do need to tighten up my eating habits, and ensure that I do the extra cardio workouts going forward, though next week is a rest week as I finish round 2 of Super PHIIT and round 1 of Power Abs on Tuesday and will finish off the week with just the Power Stretching program. It is needed as I am starting to feel some overuse effects (medial epicondylitis is one example), and I don’t want it to get worse.
Average sleep: 5 hours 48 minutes
Average sleep score: 75
Average resting heart rate: 52 bpm
Average resting BP: 111/63
Average weight: 194.8 lbs
Average body fat %: 25.5%
Average Muscle Mass: 138.0 lbs
Average physique score: 2 (obese)
Date: Sunday 19 June 2022 (Day 105)
Inspirational Quote of the Day:
“You've gotta dance like there's nobody watching,
Love like you'll never be hurt,
Sing like there's nobody listening,
And live like it's heaven on earth.”
― William W. Purkey
Sleep (hours): 7 hours 7 minutes
Sleep Score: 87
Resting HR: 53 bpm
Resting BP: 106/64
Weight: 194.4 lbs
Body fat %: 24.5%
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): 5 minutes (shikantaza)
Church Service: attended Orthros & Divine Liturgy, received Communion
Sacred Reading: Matthew 28:16-20; Hebrews 11:33-40, 12:1-2; Matthew 10:32-33, 37-38, 19:27-30
Lumosity: completed Quick workout
Cognitive LPI: 1619
Duolingo: 1 Spanish lesson, 20 XP
Workout type: rest day - Power Stretching Day 3
Workout length: 10 minutes
Total Steps: 5476
Total Distance: 2.54 miles
Total Calories: 2381
Total Protein: 105.9 g
Total Fat: 61.4 g
Total Carbohydrates: 160.1 g
Total Fiber: 11.6 g
Total Water: 16 oz
Comments:
Today was Father’s Day, and a rest day, so I celebrated with a lunch date with my wife and daughter. I overate on calories, but sometimes that’s okay. I skipped my meds and supplements as I was fasting to take the Eucharist and forgot about them later in the day.
Date: Saturday 18 June 2022 (Day 104)
Inspirational Quote of the Day:
“So the tree rustles in the evening, when we stand uneasy before our own childish thoughts: Trees have long thoughts, long-breathing and restful, just as they have longer lives than ours. They are wiser than we are, as long as we do not listen to them. But when we have learned how to listen to trees, then the brevity and the quickness and the childlike hastiness of our thoughts achieve an incomparable joy. Whoever has learned how to listen to trees no longer wants to be a tree. He wants to be nothing except what he is. That is home. That is happiness.”
― Herman Hesse
Sleep (hours): 4 hours 19 minutes
Sleep Score: 63
Resting HR: 54 bpm
Resting BP: 112/62
Weight: 193.6 lbs
Body fat %: 26.0%
Muscle Mass: 136.2 lbs
Physique score: 2 (obese)
Pain level (location): 0
Fast free
Prayer: Daily Readings app, prayer rule (25 minutes)
Meditation (minutes): 5 minutes (walking/grounding meditation)
Sacred Reading: Romans 1:7-12; Matthew 5:42-48
Lumosity: completed Quick workout
Cognitive LPI: 1618
Duolingo: 3 Esperanto lessons, 40 XP
Workout type: rest day - Power Stretching Day 2
Workout length: 10 minutes
Total Steps: 8916
Total Distance: 4.14 miles
Total Calories:2221
Total Protein:145.2 g
Total Fat: 75.7 g
Total Carbohydrates: 161 g
Total Fiber: 13.1 g
Total Water: 48 oz
Comments:
Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 2 drops internal, DoTerra Peace topical, Perfect Amino 5 tabs, HMB 3000 mg, vitamin D 5000 IU, fish oil 2000 mg, probiotics
Date: Friday 17 June 2022 (Day 103)
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
Sleep (hours): 6 hours 22 minutes
Sleep Score: 78
Resting HR: 53
Resting BP: 116/59
Weight: 193.6 lbs
Body fat %: 25.7%
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): -
Sacred Reading: Romans 2:14-28; Mathew 5:33-41
Lumosity: completed Quick workout
Cognitive LPI: 1619
Duolingo: 2 Esperanto lessons, 20 XP
Workout type: Super PHIIT (round 2 week 4 day 3 level 1 20 lbs), Power Abs (round 1 week 4 day 3 level 1), long walk/run with the dog (~7.5 miles)
Workout length: 15 minutes/10 minutes/~120 minutes
Total Steps: 20537
Total Distance: 9.61 miles
Total Calories: 2825
Total Protein: 173.6 g
Total Fat: 70.8 g
Total Carbohydrates: 151.2 g
Total Fiber: 11.1 g
Total Water: 104 oz
Comments:
Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 2 drops internal, DoTerra Peace topical, Perfect Amino 10 tabs, HMB 3000 mg, vitamin D 5000 IU, fish oil 2000 mg, probiotics
Date: Thursday 16 June 2022 (Day 102)
Inspirational Quote of the Day:
“It's a dangerous business, Frodo, going out your door. You step onto the road, and if you don't keep your feet, there's no knowing where you might be swept off to.”
― J.R.R. Tolkien, The Lord of the Rings
Sleep (hours): 5 hours 58 minutes (7 hours 34 minutes with afternoon nap)
Sleep Score: 73
Resting HR: 53
Resting BP: 115/65
Weight: 195.4 lbs
Body fat %: 26.2%
Muscle Mass: 137.0 lbs
Physique score: 2 (obese)
Pain level (location): 1 (right low back)
Fast free
Prayer: Daily Readings app, prayer rule (25 minutes)
Meditation (minutes): 35 minutes (progressive muscle relaxation with Shakti Mat)
Sacred Reading: Romans 1:28-32, 2:1-9; Matthew 5:27-32
Lumosity: completed Quick workout
Cognitive LPI: 1628
Duolingo: 2 Esperanto lessons, 2 Ukrainian lessons, 46 XP
Workout type: Super PHIIT (round 2 week 4 day 2 level 1 20 lbs), Power Abs (round 1 week 4 day 2 level 1)
Workout length: 15 minutes/10 minutes
Total Steps: 8760
Total Distance: 4.07 miles
Total Calories: 1583
Total Protein:139 g
Total Fat: 44.8 g
Total Carbohydrates: 110.2 g
Total Fiber: 11.2 g
Total Water: 64 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: Wednesday 15 June 2022 (Day 101)
Inspirational Quote of the Day:
“Dangerous thing, a name. Someone might catch hold of you by it, mightn't they?”
― Richard Adams
Sleep (hours): 5 hours 38 minutes
Sleep Score: 77
Resting HR: 51
Resting BP: 115/65
Weight: 194.2 lbs
Body fat %: 25.7%
Muscle Mass: 137.0 lbs
Physique score: 2 (obese)
Pain level (location): 0
Fast free
Prayer: Daily Readings app, prayer rule (25 minutes)
Meditation (minutes): 35 minutes (progressive muscle relaxation with Shakti Mat)
Sacred Reading: Romans 1:18-27; Matthew 5:20-26
Lumosity: completed Quick workout
Cognitive LPI: 1628
Duolingo: 1 Ukrainian lesson, 45 XP
Workout type: Super PHIIT (round 2 week 4 day 1 level 1 20 lbs), Power Abs (round 1 week 4 day 1 level 1); ~4 mile hike with my wife and my dog
Workout length: 15 minutes/10 minutes
Total Steps: 15851
Total Distance: 7.36 miles
Total Calories: 2251
Total Protein: 129.2 g
Total Fat: 53 g
Total Carbohydrates: 169 g
Total Fiber: 14.8 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 3000 mg, vitamin D 5000 IU, fish oil 2000 mg, probiotics
Date: Tuesday 14 June 2022 (Day 100)
Inspirational Quote of the Day:
“You read and write and sing and experience, thinking that one day these things will build the character you admire to live as. You love and lose and bleed best you can, to the extreme, hoping that one day the world will read you like the poem you want to be.”
― Charlotte Eriksson
Sleep (hours): 5 hours 39 minutes
Sleep Score: 78
Resting HR: 50 bpm
Resting BP: 104/64
Weight: 195.8 lbs
Body fat %: 25.7%
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: Romans 1:1-7, 13-17; Matthew 4:23-25, 5:1-13
Lumosity: completed Quick workout
Cognitive LPI: 1633
Duolingo: 2 Ukrainian lessons, 64 XP
Workout type: Super PHIIT (round 2 week 4 day 5 level 1 20 lbs), Power Abs (round 1 week 4 day 5 level 1)
Workout length: 15 minutes/10 minutes
Total Steps: 6037
Total Distance: 2.8 miles
Total Calories: 1785
Total Protein: 142.6 g
Total Fat: 36.7 g
Total Carbohydrates: 193.8 g
Total Fiber: 10.4 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: Monday 13 June 2022 (Day 99)
Inspirational Quote of the Day:
“Never apologize for burning too brightly or collapsing into yourself every night. That is how galaxies are made.”
― Tyler Kent White
Sleep (hours): 3 hours 54 minutes
Sleep Score: 72
Resting HR: 52 bpm
Resting BP: 107/65
Weight: 196.8 lbs
Body fat %: 24.4%
Muscle Mass: 141.4 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: Ephesians 5:8-19; Matthew 18:10-20
Lumosity: completed Quick workout
Cognitive LPI: 1627
Duolingo: 1 Spanish lesson, 20 XP
Workout type: Super PHIIT (round 2 week 4 day 4 level 1 20 lbs), Power Abs (round 1 week 4 day 4 level 1)
Workout length: 15 minutes/10 minutes
Total Steps: 6038
Total Distance: 2.8 miles
Total Calories: 1825
Total Protein:140.7 g
Total Fat: 36.9 g
Total Carbohydrates: 168.5 g
Total Fiber: 14.3 g
Total Water: 80 oz
Comments:
12 hour workday
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
Comments
Post a Comment