Thursday 23 June 2022 (Day 109) - Checkpoint 3

 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





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