Summary of Week 21
Summary of Progress (Week 21)
Well, another week done, and another round of Super PHIIT, Power Abs and Power Stretch completed. I did gain a little weight and a bit of body fat this week, but there are ups and downs on this journey. Tomorrow starts a new program - 21 Strong - and I hope to up my game and really make some progress over the next month.
Average sleep: 5 hours 35 minutes
Average sleep score: 73
Average resting heart rate: 52 bpm
Average resting BP: 109/63
Average weight: 191.4 lbs
Average body fat %: 24.0%
Average Muscle Mass: 138.3 lbs
Average physique score: 2 (obese)
Average metabolic age: 49.4
Date: Sunday 31 July 2022 (Day 147)
Inspirational Quote of the Day:
“Forgive the past. It is over. Learn from it and let go. People are constantly changing and growing. Do not cling to a limited, disconnected, negative image of a person in the past. See that person now. Your relationship is always alive and changing.”
― Brian Weiss, Messages from the Masters: Tapping Into the Power of Love
Sleep (hours): 5 hour 57 minutes
Sleep Score: 72
Resting HR: 51 bpm
Resting BP: 111/64
Weight: 191.4
Body fat %: 24.0
Muscle Mass: 138.4
Physique score: 2 (obese)
Metabolic Age: 50
Pain level (location): 0
Fast free
Prayer: Daily Readings app, prayer rule (25 minutes)
Meditation (minutes): 25 minutes (peace chants)
Sacred Reading: John 20:1-10; Romans 15:1-7; Matthew 9:27-35
Lumosity: completed Quick workout
Cognitive LPI: 1615
Duolingo: 3 Spanish lessons, 56 XP
Workout type: rest day - Power Stretching Day 1
Workout length: 10 minutes
Total Steps: 5997
Total Distance: 2.78 miles
Total Calories: 2044
Total Protein: 156.6 g
Total Fat: 54.4 g
Total Carbohydrates: 130.7 g
Total Fiber: 12.5 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 5 tabs, HMB 3000 mg, BCAA 2000 mg, vitamin D 5000 IU, probiotics, co-Q 10 100 mg, vitamin C 500 mg
Date: Saturday 30 July 2022 (Day 146)
Inspirational Quote of the Day:
“Knock, And He'll open the door
Vanish, And He'll make you shine like the sun
Fall, And He'll raise you to the heavens
Become nothing, And He'll turn you into everything.”
― Jalal Ad-Din Rumi
Sleep (hours): 5 hours 8 minutes
Sleep Score: 70
Resting HR: 52 bpm
Resting BP: 111/63
Weight: 191.4 lbs
Body fat %: 23.2%
Muscle Mass: 139.6 lbs
Physique score: 2 (obese)
Metabolic Age: 48
Pain level (location): 0
Fast free
Prayer: Daily Readings app, prayer rule (25 minutes)
Meditation (minutes): 25 minutes (peace chants)
Sacred Reading: Acts 15:35-41; Matthew 10:37-42, 11:1
Lumosity: completed Quick workout
Cognitive LPI: 1610
Duolingo: 2 Spanish lessons, 38 XP
Workout type: rest day - Power Stretching Day 5
Workout length: 10 minutes
Total Steps: 5759
Total Distance: 2.67 miles
Total Calories: 1661
Total Protein: 121.5 g
Total Fat: 39.1 g
Total Carbohydrates: 153 g
Total Fiber: 11.7 g
Total Water: 80 oz
Comments:
12 hour work day
Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 2 drops internal, DoTerra Vetiver topical, Perfect Amino 5 tabs, HMB 3000 mg, BCAA 2000 mg, vitamin D 5000 IU, fish oil 2000 mg, probiotics, co-Q 10 100 mg, vitamin C 500 mg
Date: Friday 29 July 2022 (Day 145)
Inspirational Quote of the Day:
“If everybody minded their own business, the world would go around a great deal faster than it does.”
― Lewis Caroll, Alice in Wonderland
Sleep (hours): 6 hours 11 minutes
Sleep Score: 72
Resting HR: 51 bpm
Resting BP: 111/64
Weight: 191.8 lbs
Body fat %: 24.1%
Muscle Mass: 138.4 lbs
Physique score: 2
Metabolic Age: 50
Pain level (location): 0
Strict Fast
Prayer: Daily Readings app, prayer rule (25 minutes)
Meditation (minutes): 25 minutes (peace chants)
Sacred Reading: 1 Corinthians 7:35-40, 8:1-7; Matthew 15:29-31
Lumosity: completed Quick workout
Cognitive LPI: 1614
Duolingo: 2 Spanish lessons, 38 XP
Workout type: rest day - Power Stretching Day 4
Workout length: 10 minutes
Total Steps: 6529
Total Distance: 3.03 miles
Total Calories: 1727
Total Protein: 173 g
Total Fat: 65.7 g
Total Carbohydrates: 101 g
Total Fiber: 8.3 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 5 tabs, HMB 3000 mg, BCAA 2000 mg, vitamin D 5000 IU, fish oil 2000 mg, probiotics, co-Q 10 100 mg, vitamin C 500 mg
Date: Thursday 28 July 2022 (Day 144) - Checkpoint 4
Inspirational Quote of the Day:
Why fit in when you were born to stand out?”
― Dr. Seuss
Sleep (hours): 5 hours 30 minutes
Sleep Score: 77
Resting HR: 51 bpm
Resting BP: 105/61
Weight: 190.4 lbs
Body fat %: 24.8%
Muscle Mass: 136 lbs
Physique score: 2 (obese)
Metabolic Age: 50
Bicep: 14.25 inches (14.25/14.25/14.25/14)
Chest: 40 inches (41/41/42/43)
Hips: 38 inches (38.75/39/40/41)
Neck: 15.5 inches (16/16.25/16.5/16.5)
Thighs: 21.5 inches (21.75/21.75/21.5/21.5/22)
Waist: 37 inches (37.5/38.5/40/41)
Waist/hip ratio (WHR): 0.97 (moderate risk)
BMI: 26.9 (overweight)
Depression/anxiety Quiz: 4 (depression)/4 (anxiety)
Perceived Stress Scale: 11 (low stress)
Pain level (location): 0
Fast free
Prayer: Daily Readings app, prayer rule (25 minutes)
Meditation (minutes): -
Sacred Reading: Acts 6:1-7; Matthew 15:12-21
Lumosity: completed Quick workout
Cognitive LPI: 1615
Duolingo: 1 Spanish lesson, 20 XP
Workout type: Rest day and Fit test
Workout length: 18 minutes
Total Steps: 8959
Total Distance: 4.16 miles
Push Ups, standard (maximum number): 37 (33/30/27/15)
Pull Up, from straight arm (maximum number): 5 (3/3/2/1)
Crunches (maximum number): 40 (36/30/25/15)
Deep Swimmer’s Press, 35 lb dumbbells (maximum number): 12 (11/10/10/8)
Arm Curls, 35 lb dumbbells (maximum number): 12 (11/10/10/8)
Deep Squats, 35 lb dumbbells (maximum number): 30 (25/20/12/8)
Side Arm Raise, 35 lb dumbbells (maximum number): 2 (2/1/1/1)
Arm hang from pull up bar (maximum time): 47 (40/36/35/19 seconds)
Standard plank in push up position (maximum time): 105 (95/66/63/35 seconds)
Toe Raises, 35 lb dumbbells (maximum number): 75 (55/50/40/25)
Wall sit at 90 degrees (maximum time): 60 (51/40/36/20 seconds)
Jumping Jacks with 1 35 lb dumbbell (maximum number): 33 (30/23/15/15)
Total Calories: 2062
Total Protein: 109.3 g
Total Fat: 48.8 g
Total Carbohydrates: 130.1 g
Total Fiber: 5.6 g
Total Water: 80 oz
Comments:
Pictures taken today post round 3 of Super PhIIT, round 2 of Power Abs and round 1 of Power Stretch, and pre starting 21Strong this coming Monday
Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 2 drops internal, DoTerra Peace topical, Perfect Amino 7 tabs, HMB 3000 mg, BCAA 2000 mg, vitamin D 5000 IU, fish oil 2000 mg, probiotics, co-Q 10 100 mg
Date: Wednesday 27 July 2022 (Day 143)
Inspirational Quote of the Day:
“And, when you want something, all the universe conspires in helping you to achieve it.”
― Paulo Coelho, The Alchemist
Sleep (hours): 5 hours 18 minutes
Sleep Score: 79
Resting HR: 53 bpm
Resting BP: 105/65
Weight: 191.0 lbs
Body fat %: 24.1%
Muscle Mass: 137.8 lbs
Physique score: 2
Metabolic Age: 50
Pain level (location): 0
Fast (wine & oil allowed)
Prayer: Daily Readings app, prayer rule (25 minutes)
Meditation (minutes): 25 minutes (peace chants)
Sacred Reading: Luke 21:12-19; 2 Timothy 2:1-10; John 15:17-27, 16:1-2
Lumosity: completed Quick workout
Cognitive LPI: 1609
Duolingo: 2 Spanish lessons, 34 XP
Workout type: rest day - Power Stretching Day 2
Workout length: 10 minutes
Total Steps: 6944
Total Distance: 3.22 miles
Total Calories: 1444
Total Protein: 61.2 g
Total Fat: 40.4 g
Total Carbohydrates: 130.9 g
Total Fiber: 10.7 g
Total Water: 80 oz
Comments:
11.5 hour work day
Supplements and medications: rosuvastatin 5 mg, beta sitosterol 750 mg, DoTerra On Guard 2 drops internal, DoTerra Peace topical, Perfect Amino 5 tabs, HMB 3000 mg, BCAA 2000 mg, vitamin D 5000 IU, fish oil 2000 mg, probiotics, co-Q 10 100 mg, vitamin C 500 mg
Date: Tuesday 26 July 2022 (Day 142)
Inspirational Quote of the Day:
“One, remember to look up at the stars and not down at your feet. Two, never give up work. Work gives you meaning and purpose and life is empty without it. Three, if you are lucky enough to find love, remember it is there and don't throw it away.”
― Stephen Hawking
Sleep (hours): 5 hours 3 minutes
Sleep Score: 65
Resting HR: 54 bpm
Resting BP: 113/62
Weight: 191.2 lbs
Body fat %: 23.1%
Muscle Mass: 139.8 lbs
Physique score: 2 (obese)
Metabolic Age: 48
Pain level (location): 0
Fast free
Prayer: Daily Readings app, prayer rule (25 minutes)
Meditation (minutes): 25 minutes (peace chants)
Sacred Reading: Galatians 3:23-29, 4:1-5; Mark 5:24-34
Lumosity: completed Quick workout
Cognitive LPI: 1615
Duolingo: 2 Spanish lessons, 34 XP
Workout type: Super PHIIT (round 3, week 5, day 1 level 2 25 lbs), Power Abs (round 2, week 5, day 1 level 1), Power Stretching (round 1, week 5, day 1 level 1)
Workout length: 15 minutes/10 minutes/10 minutes
Total Steps: 5834
Total Distance: 2.71 miles
Total Calories: 1802
Total Protein: 123.3 g
Total Fat: 39 g
Total Carbohydrates: 179.4 g
Total Fiber: 21.2 g
Total Water: 80 oz
Comments:
Happy birthday Dad! I miss you.
Today, I completed Round 3 of SuperPHIIT, round 2 of Power Abs and round 1 of Power Stretching! On to 5 days of stretching, rest and recovery, then to start round 1 of 21Strong along with round 2 of Power Stretching next week! “After” pictures for this round (“Before” pictures for 21Strong) and a fit test on Thursday for Checkpoint 4 when I have a day off.
12.25 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, BCAA 2000 mg, vitamin D 5000 IU, fish oil 2000 mg, probiotics, co-Q 10 100 mg, vitamin C 500 mg
Date: Monday 25 July 2022 (Day 141)
Inspirational Quote of the Day:
“The possession of knowledge does not kill the sense of wonder and mystery. There is always more mystery.”
― Anais Nin
Sleep (hours): 6 hours 0 minutes
Sleep Score: 76
Resting HR: 52 bpm
Resting BP: 108/64
Weight: 192.6 lbs
Body fat %: 24.9%
Muscle Mass: 137.4 lbs
Physique score: 2 (obese)
Metabolic Age: 50
Pain level (location): 0
Fast free
Prayer: Daily Readings app, prayer rule (25 minutes)
Meditation (minutes): 25 minutes (peace chants)
Sacred Reading: Galatians 4:22-27; Luke 8:16-21
Lumosity: completed Quick workout
Cognitive LPI: 1619
Duolingo: 3 Spanish lessons, 54 XP
Workout type: Super PHIIT (round 3, week 5, day 5 level 2 25 lbs), Power Abs (round 2, week 5, day 5 level 1), Power Stretching (round 1, week 5, day 5 level 1)
Workout length: 15 minutes/10 minutes/10 minutes
Total Steps: 5863
Total Distance: 2.72 miles
Total Calories: 1540
Total Protein: 165.2 g
Total Fat: 36.2 g
Total Carbohydrates: 117.9 g
Total Fiber: 17.4 g
Total Water: 80 oz
Comments:
First day back to work after my vacation
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 5 tabs, HMB 3000 mg, BCAA 2000 mg, vitamin D 5000 IU, fish oil 2000 mg, probiotics, co-Q 10 100 mg, vitamin C 500 mg
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