Thursday 28 July 2022 (Day 144) - Checkpoint 4





 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

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