Summary of Week 16
Summary of Progress (Week 16)
Average sleep: 5 hours 51 minutes
Average sleep score: 75
Average resting heart rate: 53 bpm
Average resting BP: 109/65
Average weight: 195.7 lbs
Average body fat %: 25.4%
Average Muscle Mass: 138.9 lbs
Average physique score: 2 (obese)
Date: Sunday 26 June 2022 (Day 112)
Inspirational Quote of the Day:
“I want to think again of dangerous and noble things.
I want to be light and frolicsome.
I want to be improbable beautiful and afraid of nothing,
as though I had wings.”
― Mary Oliver, Owls and Other Fantasies: Poems and Essays
Sleep (hours): 6 hours 18 minutes
Sleep Score: no sleep score recorded
Resting HR: 52 bpm
Resting BP: 104/64
Weight: 194.6 lbs
Body fat %: 25.7%
Muscle Mass: 137.2 lbs
Physique score: 2 (obese)
Pain level (location): 0
Fast (fish, wine & oil allowed)
Prayer: Daily Readings app, prayer rule (25 minutes)
Meditation (minutes): -
Sacred Reading: Mark 16:1-8; Romans 2:10-16; Matthew 4:18-23
Lumosity: completed Quick workout
Cognitive LPI: 1623
Duolingo: 2 Spanish lessons, 65 XP
Workout type: rest day - Power Stretching day 1
Workout length: 10 minutes
Total Steps: 10295
Total Distance: 4.78 miles
Total Calories: 2244
Total Protein: 140 g
Total Fat: 56 g
Total Carbohydrates: 136.3 g
Total Fiber: 12.7 g
Total Water: 80 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: Saturday 25 June 2022 (Day 111)
Inspirational Quote of the Day:
“Well, I must endure the presence of a few caterpillars if I wish to become acquainted with the butterflies.”
― Antoine de Saint-Exupéry, The Little Prince
Sleep (hours): 5 hours 48 minutes
Sleep Score: 82
Resting HR: 53 bpm
Resting BP: 104/64
Weight: 195.4 lbs
Body fat %: 24.6%
Muscle Mass: 140.0 lbs
Physique score: 2 (obese)
Pain level (location): 0
Fast (fish, oil & wine allowed)
Prayer: Daily Readings app, prayer rule (25 minutes)
Meditation (minutes): 25 minutes (peace chants)
Sacred Reading: Romans 3:19-24; Matthew 7:1-8
Act of service: stopped to assist at a motorcycle accident on the highway
Lumosity: completed Quick workout
Cognitive LPI: 1622
Duolingo: 2 Spanish lessons, 64 XP
Workout type: rest day - Power Stretching day 5
Workout length: 10 minutes
Total Steps: 5895
Total Distance: 2.74 miles
Total Calories:2146
Total Protein:143.1 g
Total Fat: 96.2 g
Total Carbohydrates: 101.8 g
Total Fiber: 19.1 g
Total Water: 80 oz
Comments:
12.3 hour work day
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, vitamin C 500 mg
Date: Friday 24 June 2022 (Day 110)
Inspirational Quote of the Day:
“To live is the rarest thing in the world. Most people exist, that is all.”
― Oscar Wilde
Sleep (hours): 5 hours 4 minutes
Sleep Score: 66
Resting HR: 53
Resting BP: 113/65
Weight: 194.8 lbs
Body fat %: 26.1%
Muscle Mass: 136.8 lbs
Physique score: 2 (obese)
Pain level (location): 0
Fast (fish, wine & oil allowed)
Prayer: Daily Readings app, prayer rule (25 minutes)
Meditation (minutes): 25 minutes (peace chants)
Sacred Reading: Luke 1:24-25, 57-68, 76, 80; Romans 13:11-14; 14:1-4
Lumosity: completed Quick workout
Cognitive LPI: 1619
Duolingo: 1 Spanish lesson, 20 XP
Workout type: rest day - Power Stretching Day 4
Workout length: 10 minutes
Total Steps: 6587
Total Distance: 3.06 miles
Total Calories: 1879
Total Protein: 166.6 g
Total Fat: 66 g
Total Carbohydrates: 155.2 g
Total Fiber: 22.6 g
Total Water: 80 oz
Comments:
12.5 hour work day
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, vitamin C 500 mg
Date: Thursday 23 June 2022 (Day 109) - Checkpoint 3
Inspirational Quote of the Day:
“Never be afraid to raise your voice for honesty and truth and compassion against injustice and lying and greed. If people all over the world...would do this, it would change the earth.”
― William Faulkner
Sleep (hours): 6 hours 46 minutes
Sleep Score: 81
Resting HR: 52 bpm
Resting BP: 106/66
Weight: 194.0 lbs
Body fat %: 26.2%
Muscle Mass: 136.2 lbs
Physique score: 2 (obese)
Bicep: 14.25 inches (14.25/14.25/14)
Chest: 41 inches (41/42/43)
Hips: 38.75 inches (39/40/41)
Neck: 16 inches (16.25/16.5/16.5)
Thighs: 21.75 inches (21.5/21.5/22)
Waist: 37.5 inches (38.5/40/41)
Depression/anxiety Quiz: 5 (depression)/2 (anxiety)
Perceived Stress Scale: 17 (moderate stress)
Pain level (location): 1 (right low back)
Fast (fish, oil & wine allowed)
Prayer: Daily Readings app, Prayer Rule (25 minutes)
Meditation (minutes): -
Sacred Reading: Romans 5:10-16; Matthew 8:23-27
Lumosity: completed Quick workout
Cognitive LPI: 1621
Duolingo: 3 Esperanto lessons, 30 XP
Workout type: Rest day and Fit test
Workout length: 18 minutes
Total Steps: 14691
Total Distance: 6.82 miles
Push Ups, standard (maximum number): 33 (30/27/15)
Pull Up, from straight arm (maximum number): 3 (3/3/2/1)
Crunches (maximum number): 36 (30/25/15)
Deep Swimmer’s Press, 35 lb dumbbells (maximum number): 11 (10/10/8)
Arm Curls, 35 lb dumbbells (maximum number): 11 (10/10/8)
Deep Squats, 35 lb dumbbells (maximum number): 25 (20/12/8)
Side Arm Raise, 35 lb dumbbells (maximum number): 2 (1/1/1)
Arm hang from pull up bar (maximum time): 40 (36/35/19 seconds)
Standard plank in push up position (maximum time): 95 (66/63/35 seconds)
Toe Raises, 35 lb dumbbells (maximum number): 55 (50/40/25)
Wall sit at 90 degrees (maximum time): 51 (40/36/20 seconds)
Jumping Jacks with 1 35 lb dumbbell (maximum number): 30 (23/15/15)
Total Calories: 2275
Total Protein: 130 g
Total Fat: 19.2 g
Total Carbohydrates: 96.8 g
Total Fiber: 4.1 g
Total Water: 80 oz
Comments:
Pictures were taken today post Super PHIIT (round 2) and Power Abs (round 1)
My stress levels are moving upwards again, partly fueled by the news that my son will not be coming home this summer as we had hoped, partly by work related stress, and largely by stress from the out of control inflation and rising gas and food prices. This has certainly caused financial stress for us, as I have not had a raise in ~7 years (not even modest cost of living increases), so in effect I am working a lot harder (as our work volume has increased dramatically) for significantly less spending power. With no end in sight to rising prices, this does create significant stress.
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: Wednesday 22 June 2022 (Day 108)
Inspirational Quote of the Day:
“Even so, there were times I saw freshness and beauty. I could smell the air, and I really loved rock 'n' roll. Tears were warm, and girls were beautiful, like dreams. I liked movie theaters, the darkness and intimacy, and I liked the deep, sad summer nights.”
― Haruki Murakami
Sleep (hours): 6 hours 12 minutes
Sleep Score: 73
Resting HR: 54 bpm
Resting BP: 113/71
Weight: 196.8 lbs
Body fat %: 25.3%
Muscle Mass: 139.8 lbs
Physique score: 2 (obese)
Pain level (location): 0
Strict Fast
Prayer: Daily Readings app, prayer rule (25 minutes)
Meditation (minutes): -
Sacred Reading: Romans 4:13-25; Matthew 7:21-23
Lumosity: completed Quick workout
Cognitive LPI: 1619
Duolingo: 1 Spanish lesson, 5 Esperanto lessons, 104 XP
Workout type: rest day - no workout
Workout length: -
Total Steps: 5564
Total Distance: 2.58 miles
Total Calories: 1476
Total Protein: 63.3 g
Total Fat: 13.2 g
Total Carbohydrates: 140.9 g
Total Fiber:9.3 g
Total Water: 16 oz
Comments:
I am definitely feeling overtrained today. My resting heart rate is not very elevated, although my blood pressure is up a bit, but I have a fatigue that feels like when I have overtrained in the past when training for triathlons. I am glad that this is a rest day, and that I will be taking the next few days to rest as well.
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: Tuesday 21 June 2022 (Day 107)
Inspirational Quote of the Day:
“When we love, we always strive to become better than we are. When we strive to become better than we are, everything around us becomes better too.”
― Paulo Coelho, The Alchemist
Sleep (hours): 4 hours 59 minutes
Sleep Score: 77
Resting HR: 56 bpm
Resting BP: 114/64
Weight: 197.0 lbs
Body fat %: 24.8%
Muscle Mass: 140.8 lbs
Physique score: 2 (obese)
Pain level (location): 0
Fast (fish, wine & oil allowed)
Prayer: Daily Readings app, prayer rule (25 minutes)
Meditation (minutes): 25 minutes (peace chants)
Sacred Reading: Romans 4:4-12; Matthew 7:15-21
Lumosity: completed Quick workout
Cognitive LPI: 1618
Duolingo: 1 Spanish lesson, 43 XP
Workout type: Super PHIIT (round 2 week 5 day 1 level 1 20 lbs), Power Abs (round 1 week 5 day 1 level 1)
Workout length: 15 minutes/10 minutes
Total Steps: 6219
Total Distance: 2.89 miles
Total Calories: 2302
Total Protein: 127.6 g
Total Fat: 86.7 g
Total Carbohydrates: 202.9 g
Total Fiber: 24.3 g
Total Water: 80 oz
Comments:
I completed Super PHIIT (round 2) and Power Abs (round 1) today.
12 hour work day
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, vitamin C 500 mg
Date: Monday 20 June 2022 (Day 106)
Inspirational Quote of the Day:
“Don't spend time beating on a wall, hoping to transform it into a door. ”
― Coco Chanel
Sleep (hours): 5 hours 49 minutes
Sleep Score: 72
Resting HR: 53 bpm
Resting BP: 112/65
Weight: 197.8 lbs
Body fat %: 24.9%
Muscle Mass: 141.2 lbs
Physique score: 2 (obese)
Pain level (location): 0
Fast (fish, oil & wine allowed)
Prayer: Daily Readings app, prayer rule (25 minutes)
Meditation (minutes): 25 minutes (peace chants)
Sacred Reading: Romans 2:28-29, 3:1-18; Matthew 6:31-34, 7:9-11
Lumosity: completed Quick workout
Cognitive LPI: 1618
Duolingo: 1 Spanish lesson, 20 XP
Workout type: Super PHIIT (round 2 week 5 day 5 level 1 20 lbs), Power Abs (round 1 week 5 day 5 level 1)
Workout length: 15 minutes/10 minutes
Total Steps: 5962
Total Distance: 2.77 miles
Total Calories: 1948
Total Protein: 161.1 g
Total Fat: 71.2 g
Total Carbohydrates: 97.8 g
Total Fiber: 16.7 g
Total Water: 80 oz
Comments:
Today is the start of the Apostles’ Fast in the Orthodox Church
12 hour work day
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, vitamin C 500 mg
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