Wednesday, 30th January

30 January 2008

Strength Training

I should have done Tim’s second workout today.

My lumbar was grumpy and my shoulder was unhappy, so I decided to give the workout a miss and allow things to heal a bit. I’ll do my weights on Friday, and skip Tim’s workout on Monday as well if need be to allow enough rest between workouts to fully recover.

Spiritual Practices

Chant Discipline

Ganesh Mantra

Day 30 (of 40)

Lakshmi Mantra

Day 5 (of 40)

Diet

8:40 am		Breakfast
		Prune oats		90 g		286 cal
		Calories				286 cal
		Rating				Good
8:50 am		Water		500 ml
11:00 am		Brunch
		Peaches		242 g		94 cal
		Calories				94 cal
		Rating				Good
12:45 pm		Lunch
		Cheese on corn thins		164 g		529 cal
		Calories				529 cal
		Rating				Good
1:05 pm		Water		500 ml
4:10 pm		Tea
		Rollmops		225 g		337 cal
		Calories				337 cal
		Rating				Fair
8:10 pm		Water		500 ml
8:15 pm		Dinner
		Sweet and sour chicken and veggies		400 g		261 cal
		Calories				261 cal
		Rating				Good
10:10 pm		Water		500 ml
10:15 pm		Supper
		Fruit and seed yoghurt		150 g		275 cal
		Calories				275 cal
		Rating				Good
11:15 pm		Water		500 ml

Total Calories:		1782 kCal
P/C/F Split:		30% / 34% / 36%
Protein:		134 g.
Carbohydrates:		149 g.
Sugars:		71 g.
Fat:		71 g.
Saturated Fat:		30 g.
Fibre:		19 g.
Water:		2500 ml.

Gratitude

• Finding out that my non-current version of BBEdit, even though it doesn’t display utf-16 text properly, does save it correctly when it is pasted in.
• Rolled oats.
• The Bruin Brothers—Christoph, William Hamley, and Timothy.
• Still improving from the depression.
• Sue’s love.

Tuesday, 29th January

29 January 2008

Spiritual Practices

Chant Discipline

Ganesh Mantra

Day 29 (of 40)

Lakshmi Mantra

Day 4 (of 40)

Diet

8:10 am		Water		500 ml
9:00 am		Breakfast
		Scrambled eggs		157 g		231 cal
		Calories				231 cal
		Rating				Good
11:30 am		Brunch
		Citrus and raisin oats		122 g		444 cal
		Calories				444 cal
		Rating				Good
1:30 pm		Lunch
		Kiwi fruit		182 g		111 cal
		Ricotta		100 g		156 cal
		Calories				267 cal
		Rating				Good
3:30 pm		Water		500 ml
4:15 pm		Tea
		Ice cream		150 g		313 cal
		Calories				313 cal
		Rating				Poor
7:45 pm		Dinner
		Rollmops		250 g		375 cal
		Calories				375 cal
		Rating				Fair
8:15 pm		Water		500 ml
10:15 pm		Supper
		Yoghurt		150 g		187 cal
		seeds		12 g		67 cal
		Calories				254 cal
		Rating				Good

Okay, the ice cream isn’t good, but it’s the only really bad food I’ve eaten all month, and it was a planned treat.

No where near enough protein today.

Tim had some questions about water intake, and it’s results.

Q. Have you found that your skin condition has improved?

A. No.

Q. Has your aches and pains in your joints reduced?

A. If anything, they are worse, but that’s because a few ot the exercises back in the first week aggravated some old injuries and there hasn’t been a period of layoff to allow full healing.

Q. Have you had better concentration?

A. No, but that’s largely been due to the slide into depression.

Q. Have you noticed when you have not been drinking enough water?

A. Yes. It was noticable after the bout of depression that I was showing signs of mild dehydration (slightly yellowish urine).

Q. Have you found that your body's “elimination” of waste improved?

A. No change here—still twice a day.

This may seem like a negative report, but a number of factors should be born in mind.

I already had a fairly high water intake—there were no signs of any dehydration. I suspect—but cannot prove—that my average water intake might even have dropped under this regime.

I often had a mug (500 ml) of rooibos or herbal tea with a meal. Because these were banned, I usually didn’t drink with my meals, but had mugs of water while preparing some meals (when I remembered), and between meals at other times. I was drinking a lot of water prior to January, and certainly found it easier/more pleasant to drink that water as tissanes.

Total Calories:		1884 kCal
P/C/F Split:		20% / 37% / 43%
Protein:		96 g.
Carbohydrates:		174 g.
Sugars:		96 g.
Fat:		90 g.
Saturated Fat:		38 g.
Fibre:		18 g.
Water:		1500 ml.

Gratitude

• Jacqueline du Pre’s recording of Elgar’s Cello Concerto.
• iTunes’ Party Shuffle feature.
• Sue dragging me out to see National Treasure: Book of Secrets. Not a great movie—there were plot holes you could drive a road train though—but fun if you turned your brain off.
• Rollmops for dinner. Again, something which is allowable—okay, there’s a little sugar in the pickling liquid, but less than 1%—and can be obtained at the supermarket.
• Dark chocolate ice cream

Monday, 28th January

28 January 2008

Physical Measurements

Size Measurements

Weight:		82.4 kg
BMI:		25.2 (Overweight)
Right Thigh Straight		581/2 cm [-1 cm]
Buttocks		101 cm [+11/2 cm]
Waist Deflated		92 cm [+1 cm]
Chest Deflated		92 cm
Hip/Waist Ratio:		95%

Body Fat

Body Fat:		20.3% (average 19.5%): Bad
Lean Body Mass:		65.7 kg

Given the week of depression, just not piling on a couple of kilos is a damn miracle. I can only put it down to not having bread and other refined carbs in the house, as this more or less forced the diet to remain clean.

Strength Training

Weights

Lower Body Workout

Cat Pose

Warmup

0 kg x 20

Ok.

Vertical Woodchop with Dumbbell

Warmup

21/2 kg x 20

Ok.

Reverse Woodchop with Dumbbell

Warmup

21/2 kg x 20

Ok.

Dru Twist with Dumbbell

Warmup

21/2 kg x 20

Ok.

Sagital Plane Leg Swings

Warmup

0 kg x 20

Ok.

Frontal Plane Leg Swings

Warmup

0 kg x 20

Ok.

Hamstrings

Parallel Grip Deadlift with Shrug Bar

Warmup		45 kg x 10		Ok.
Warmup		60 kg x 10		Ok.

This felt really light, so I decidd to add a bit more weight than originally planned—just had the feeling that the metal was going to move today.

Work Set		73 kg x 20		75 [+21/2] kg
Work Set		92 kg x 5		921/2 [+1] kg

Felt like there was about half a rep left—not enough in the tank to try for a sixth rep.

Hip Flexor

Leg Pull with Low Cable

Warmup

10 kg x 5

Ok.

Back

Chin with Chin Stand

Work Set

0 [+75] kg x 15

x 7

One step back.

Leg Pull with Low Cable

Work Set

141/4 [+1/8] kg x 15

Ok.

Chin with Chin Stand

Set

0 kg x 6

Ok.

Leg Pull with Low Cable

Work Set

183/8 [+1/8] kg x 5

Ok.

Chin with Chin Stand

Set

0 kg x 2

Ok.

Chest

Dip with Dip Stand

Work Set		5/8 [+1/8] kg x 15		Ok.
Work Set		103/4 [+1/4] kg x 5		Ok.

Biceps

Bicep Curl with Barbell

Warmup

20 kg x 5

Ok.

Chin with Chin Stand

Work Set

5/8 [+1/8] kg x 5

Ok.

Bicep Curl with Barbell

Work Set		225/8 [+1/8] kg x 15		Ok.
Work Set		28 [+1/4] kg x 5		Ok.

Back

Reverse-Grip Pull Down with Overhead Cable

Warmup		35 kg x 5		Ok.
Work Set		471/2 kg x 15		x 8 [-7]

Biceps were fried out. This set just wasn’t going to happen today.

Start:				7:33 pm
Finish:				8:30 pm
Time:		1:00		57 mins

Summary.

     13 work sets.

     8 made progress.

     1 recovered lost ground.

     2 succeeded.

     2 failed.

     11 warm-up and other non-work sets.

Spiritual Practices

Chant Discipline

Ganesh Mantra

Day 28 (of 40)

Lakshmi Mantra

Day 3 (of 40)

Diet

7:20 am		Water		500 ml
7:23 am		Breakfast
		Apple oats		180 g		291 cal
		Calories				291 cal
		Rating				Good
9:55 am		Brunch
		Peach		114 g		44 cal
		Nectarine		112 g		49 cal
		Calories				93 cal
		Rating				Good
10:00 am		Water		500 ml
1:15 pm		Lunch
		Grilled chicken		300 g		357 cal
		Salad		384 g		99 cal
		Tahini		22 g		153 cal
		Calories				609 cal
		Rating				Good
4:15 pm		Water		500 ml
4:20 pm		Tea
		Peanut butter and banana rice thins		96 g		270 cal
		Calories				270 cal
		Rating				Good
8:40 pm		Post-Workout Feed
		Berry protein drink		140 g		147 cal
		Calories				147 cal
		Rating				Good
10:15 pm		Supper
		Tempeh and butter beans in a spicy mango sauce		466 g		593 cal
		Calories				593 cal
		Rating				Fair
10:50 pm		Water		500 ml
0:45 am (+1)		Snack
		Dates		50 g		144 cal
		Prunes		50 g		95 cal
		Calories				239 cal
		Rating				Good

Too many calories in the mango sauce, and a bit heavy handed with the tahini.

Total Calories:		2242 kCal
P/C/F Split:		27% / 50% / 22%
Protein:		153 g.
Carbohydrates:		286 g.
Sugars:		125 g.
Fat:		56 g.
Saturated Fat:		12 g.
Fibre:		43 g.
Water:		2000 ml.

Gratitude

• In the words of Malcolm Reynolds: “I’m walking and talking.”
• Gettng through the worst of the depression without piling on any weight.
• Not having broken the sequence of mala chants while depressed.
• St. John’s Wort.
• R.M. Williams Saddle Dressing (for my good R.M. Williams boots).

Sunday, 27th January

27 January 2008

Spiritual Practices

Chant Discipline

Ganesh Mantra

Day 27 (of 40)

Lakshmi Mantra

Day 2 (of 40)

Saturday, 26th January

26 January 2008

Strength Training

Weights

Full Body Workout

Cat Pose

Warmup

0 kg x 20

Ok.

Vertical Woodchop with Dumbbell

Warmup

21/2 kg x 20

Ok.

Reverse Woodchop with Dumbbell

Warmup

21/2 kg x 20

Ok.

Dru Twist with Dumbbell

Warmup

21/2 kg x 20

Ok.

Sagital Plane Leg Swings

Warmup

0 kg x 20

Ok.

Frontal Plane Leg Swings

Warmup

0 kg x 20

Ok.

Zercher Squat with Barbell

Work Set

40 [+10] kg x 15

Ok.

Super set (no resting) with…

Hover on Toes

Work Set

0 kg x 60 [-70] secs

Ok.

Zercher Squat with Barbell

Work Set

40 kg x 15

Ok.

Hover on Toes

Work Set

0 kg x 60 secs

Ok.

Zercher Squat with Barbell

Work Set

40 kg x 15

Ok.

Hover on Toes

Work Set

0 kg x 60 secs

Ok.

30 second rest (actually spent stripping down the bar).

Zercher Split Squat (Lunge) with Barbell

Work Set

20 [+20] kg x 15

Ok.

Super set (no resting) with…

Bench Dips

Work Set

0 kg x 15

Ok.

Zercher Split Squat (Lunge) with Barbell

Work Set

20 kg x 15

Ok.

Bench Dips

Work Set

0 kg x 15

Ok.

Zercher Split Squat (Lunge) with Barbell

Work Set

20 kg x 15

Ok.

Struggling a bit by the end of this set. While I didn’t notice the extra weight during the squats, it hit me when I got to the lunges.

Bench Dips

Work Set

0 kg x 15

Ok.

30 second rest (spent loading the bar for the row).

One-Arm Snatch with Dumbbell

Work Set

5 [+5] kg x 15

Ok.

Super set (no resting) with…

Bent-Over Row with Barbell

Work Set

25 kg x 15

Ok.

One-Arm Snatch with Dumbbell

Work Set

5 kg x 15

Ok.

Bent-Over Row with Barbell

Work Set

25 kg x 15

Ok.

One-Arm Snatch with Dumbbell

Work Set

5 kg x 15

Ok.

Bent-Over Row with Barbell

Work Set

25 kg x 15

Ok.

Need more weight for these.

Start:				7:05 pm
Finish:				7:33 pm
Time:		25 mins		28 mins

Spiritual Practices

Chant Discipline

Ganesh Mantra

Day 26 (of 40)

Lakshmi Mantra

Prayer to Lakshmi, the Bringer of Abundance

Day 1 (of 40)

Thursday, 24th & Friday 25th January

24 January 2008

Spiritual Practices

Chant Discipline

Ganesh Mantra

Day 24 (of 40)

25 January 2008

Spiritual Practices

Chant Discipline

Ganesh Mantra

Day 25 (of 40)

Wednesday, 23rd January

23 January 2008

Strength Training

Weights

Full Body Workout

Cat Pose

Warmup

0 kg x 20

Ok.

Vertical Woodchop with Dumbbell

Warmup

21/2 kg x 20

Ok.

Reverse Woodchop with Dumbbell

Warmup

21/2 kg x 20

Ok.

Dru Twist with Dumbbell

Warmup

21/2 kg x 20

Ok.

Span, crackle and pop from the lumbar and lower thoracic spine during the first couple of reps.

Sagital Plane Leg Swings

Warmup

0 kg x 20

Ok.

Frontal Plane Leg Swings

Warmup

0 kg x 20

Ok.

Quadriceps

Squat with Barbell

Warmup		45 kg x 10		Ok.
Warmup		60 kg x 10		Ok.
Work Set		761/4 [+1/4] kg x 20		Ok.
Work Set		901/2 [+1/2] kg x 5		x 6

Calves

Single Leg Standing Calf Raise with Dumbbell

Warmup		121/2 kg x 5		Ok.
Work Set		171/4 [+1/4] kg x 15		Ok.
Work Set		47 [+1/4] kg x 5		x 6

Shoulders

Seated Overhead Press with Barbell

Warmup		20 kg x 5		Ok.
Warmup		221/2 kg x 5		Ok.
Work Set		283/4 [+1/4] kg x 15		Ok.
Work Set		353/4 [+1/4] kg x 5		x 6

Back

Seated Row with Low Cable

Warmup		30 kg x 5		Ok.
Warmup		40 kg x 5		Ok.
Work Set		481/2 [+1/4] kg x 15		Ok.
Work Set		64 [+1/4] kg x 5		Ok.

Triceps

Tricep Pushdown with Overhead Cable

Warmup		15 kg x 5		Ok.
Work Set		225/8 kg x 15		Ok.
Work Set		265/8 [+1/8] kg x 5		Ok.

Core

Partial Stiff-Legged Deadlift with Barbell

Warmup		45 kg x 5		Ok.
Work Set		621/2 [+1/2] kg x 15		Ok.
Work Set		75 [+11/4] kg x 5		x 8

Actually did these as a superset with rests with the tricep pushdowns as I was running long.

Start:				7:00 pm
Finish:				8:04 pm
Time:		1:00		1:04

Summary.

     13 work sets.

     4 made progress.

     7 recovered lost ground.

     1 remained the same.

     15 warm-up and other non-work sets.

Spiritual Practices

Chant Discipline

Ganesh Mantra

Day 23 (of 40)

Tuesday, 22nd January

22 January 2008

It’s now Monday the 28th as I’m writing this up. I’ve spent the last week in the pits of despair, from which I’m only just emerging. There are very few notes lying about as to what I did—basically two workout sheets with little other than times and ticks for completed sets. As such this week’s journal entries will be a little sketchy.

I have absolutely no idea what I’ve eaten today, or the rest of the week. There are no hand written notes, and I really don’t recall.

Spiritual Practices

Chant Discipline

Ganesh Mantra

Day 22 (of 40)

The only entry I made in the journal today reads ”Today was a ‘grey’ day. Not even pastels. It has never been like this except the first winter in Sheffield—which is enough to depress anyone.”

Monday, 21st January

21 January 2008

Physical Measurements

Size Measurements

Weight:		82.5 kg
BMI:		25.2 (Overweight)
Right Thigh Straight		591/2 cm [-11/2 cm]
Buttocks		991/2 cm [-1/2 cm]
Waist Deflated		91 cm [-11/2 cm]
Chest Deflated		92 cm
Hip/Waist Ratio:		96%

Body Fat

Body Fat:		20.3% (average 19.5%): Bad
Lean Body Mass:		65.8 kg

Strength Training

Weights

Lower Body Workout

Cat Pose

Warmup

0 kg x 20

Ok.

Vertical Woodchop with Dumbbell

Warmup

21/2 kg x 20

Ok.

Reverse Woodchop with Dumbbell

Warmup

21/2 kg x 20

Ok.

Dru Twist with Dumbbell

Warmup

21/2 kg x 20

Ok.

Sagital Plane Leg Swings

Warmup

0 kg x 20

Ok.

Frontal Plane Leg Swings

Warmup

0 kg x 20

Ok.

One-Legged Arch

Work Set

0 kg x 15 [+15]

Ok.

Super set (no resting) with…

Spiderman

Work Set

0 kg x 15 [+15]

Ok.

One-Legged Arch

Work Set

0 kg x 15

Ok.

Spiderman

Work Set

0 kg x 15

Ok.

One-Legged Arch

Work Set

0 kg x 15

Ok.

A lot of the “peeling the spine off the floor” was lost in the attempt to keep everything stable and square on.

Spiderman

Work Set

0 kg x 15

Ok.

The limit on this movement is my (lack of) flexibility. The foot ended up more at mid-chest height than shoulder height, and there was a fair degree of pike at the hips to get that far.

30 second rest.

Zercher Alternating Lateral Lunges with Barbell

Work Set

20 [+20] kg x 15

Ok.

Including a one second pause at the bottom position.

Super set (no resting) with…

Push Press with Dumbbells

Work Set

5 [+1] kg x 15

Ok.

Zercher Alternating Lateral Lunges with Barbell

Work Set

20 kg x 15

Ok.

Push Press with Dumbbells

Work Set

5 kg x 15

Ok.

30 second rest.

Zercher Alternating Lateral Lunges with Barbell

Work Set

20 kg x 15

Ok.

No pause this set. The pause is really hard on the lower back when holding the bar as it tends to tip to the outside of the movement, and the upper body is canted further forward than in the squats and forward lunges.

Push Press with Dumbbells

Work Set

5 kg x 15

Ok.

Stepping off my palette onto the table saw stand. This gives me a stable bench at just the right height—the weights bench being too high and squishy, the blanket box being too low.

30 second rest.

Step Up onto Bench with Dumbbells

Work Set

5 [+21/2] kg x 15

Ok.

Super set (no resting) with…

Reverse (Back) Fly with Dumbbells

Work Set

21/2 kg x 15

Ok.

Step Up onto Bench with Dumbbells

Work Set

5 kg x 15

Ok.

Reverse (Back) Fly with Dumbbells

Work Set

21/2 kg x 15

Ok.

Step Up onto Bench with Dumbbells

Work Set

5 kg x 15

Ok.

30 second rest.

Reverse (Back) Fly with Dumbbells

Work Set

21/2 kg x 15

Ok.

This was the first time on any of Tim’s workouts that I felt like I was having to push. The arch/spiderman combination is too easy in terms of not really working a lot of muscle mass, but they could work well as the last pairing. The same can be said of the flys—they need to be replaced by a big pulling exercise.

Start:				5:19 pm
Finish:				5:56 pm
Time:		25 mins		37 mins

There is simply no way this is a 25 minute workout. I skipped a few rests, but added in the lunge progression, so I honestly think 35 minutes is about right. To go any faster would involve rushing the movements.

Spiritual Practices

Chant Discipline

Ganesh Mantra

Day 21 (of 40)

Diet

7:40 am		Water		500 ml
8:15 am		Breakfast
		Banana and fig oats		188 g		445 cal
		Calories				445 cal
		Rating				Good
9:10 am		Water		500 ml
10:30 am		Brunch
		Fig, date, and prune yoghurt		226 g		372 cal
		Calories				372 cal
		Rating				Good
1:15 pm		Lunch
		Nectarine		250 g		110 cal
		Ya pear		176 g		73 cal
		Calories				183 cal
		Rating				Good
2:30 pm		Water		500 ml
4:35 pm		Tea
		Ricotta rice thins		154 g		342 cal
		Calories				342 cal
		Rating				Good
6:15 pm		Post-Workout Feed
		Kiwi fruit protein drink		138 g		149 cal
		Calories				149 cal
		Rating				Good
8:45 pm		Supper
		Hot and sour chicken and red cabbage		526 g		371 cal
		Calories				371 cal
		Rating				Good
9:10 pm		Water		500 ml

Total Calories:		1862 kCal
P/C/F Split:		24% / 50% / 25%
Protein:		114 g.
Carbohydrates:		242 g.
Sugars:		136 g.
Fat:		52 g.
Saturated Fat:		19 g.
Fibre:		40 g.
Water:		2000 ml.

Gratitude

• Chicane feat. Tom Jones Stoned in Love.
• Alex Gaudino feat. Crystal Waters Destination Calabria—a song about which I’m really glad I heard the song before I was the video.
• My office chair (a gym ball) vibrating to the music playing on the computer.
• My new toothbrush.
• Schoolgirl Sal, the young bear who is currently sitting on a tennis ball on the computer desk, keeping me company.

Sunday, 20th January

20 January 2008

Spiritual Practices

Chant Discipline

Ganesh Mantra

Day 20 (of 40)

Diet

6:30 am		Breakfast
		Pear		172 g		72 cal
		Ricotta		90 g		156 cal
		Calories				228 cal
		Rating				Good
		Brunch
		Calories				0 cal
		Rating				Poor
		Lunch
		Grilled chicken		236 g		280 cal
		Salad		368 g		138 cal
		Calories				418 cal
		Rating				Good
		Tea
		Seed yohgurt		238 g		271 cal
		Calories				271 cal
		Rating				Good
		Dinner
		Grilled morwong		80 g		75 cal
		Grilled mullet		40 g		46 cal
		Pumpkin and courgette		338 g		114 cal
		Peaut butter and banana rice thins		162 g		451 cal
		Calories				686 cal
		Rating				Good
		Supper
		Cheese rice thins		106 g		326 cal
		Calories				326 cal
		Rating				Fair

Went back to sleep after breakfast, and missed brunch.

Sue bought some mullet while out shopping. It isn’t often I willingly throw out food in preference to eating it, but that fish was disgusting.

Forgot to note when I ate, and forgot to note when I drank. Bad me.

Total Calories:		1929 kCal
P/C/F Split:		31% / 31% / 38%
Protein:		148 g.
Carbohydrates:		162 g.
Sugars:		78 g.
Fat:		82 g.
Saturated Fat:		30 g.
Fibre:		25 g.
Water:		0 ml.

Gratitude

• The music of Maurice Ravel.
• Having some morwong left over and Sue not having bought a huge amount of the mullet.
• Butternut pumpkin.
• Tennis balls.
• Finding my missing tape measure.

Saturday, 19th January

19 January 2008

Spiritual Practices

Chant Discipline

Ganesh Mantra

Day 19 (of 40)

Diet

8:15 am		Water		500 ml
8:30 am		Breakfast
		Scrambled eggs		158 g		234 cal
		Calories				234 cal
		Rating				Good
11:15 am		Brunch
		Ya pear		144 g		60 cal
		Calories				60 cal
		Rating				Good
1:00 pm		Lunch
		Ricotta		120 g		208 cal
		Yoghurt		120 g		87 cal
		Calories				295 cal
		Rating				Good
2:45 pm		Water		500 ml
3:00 pm		Tea
		Prune oats		90 g		286 cal
		Calories				286 cal
		Rating				Good
6:30 pm		Dinner
		Stir-fried chicken and veg		270 g		176 cal
		Calories				176 cal
		Rating				Good
9:00 pm		Water		500 ml
9:05 pm		Supper
		Figs, date, and prune yoghurt		250 g		476 cal
		Calories				476 cal
		Rating				Good

Total Calories:		1527 kCal
P/C/F Split:		21% / 50% / 28%
Protein:		82 g.
Carbohydrates:		185 g.
Sugars:		122 g.
Fat:		48 g.
Saturated Fat:		21 g.
Fibre:		30 g.
Water:		1500 ml.

Gratitude

• Bonnie Tyler.
• Beethoven’s third, fourth, and fifth piano concertos.
• Getting the new records catalogued.
• My old anatomy text book.
• Adobe InDesign.

Friday, 18th January

18 January 2008

Strength Training

Weights

Lower Body Workout

Cat Pose

Warmup

0 kg x 20

Ok.

Vertical Woodchop with Dumbbell

Warmup

21/2 kg x 20

Ok.

Reverse Woodchop with Dumbbell

Warmup

21/2 kg x 20

Ok.

Dru Twist with Dumbbell

Warmup

21/2 kg x 20

Ok.

Sagital Plane Leg Swings

Warmup

0 kg x 20

Ok.

Frontal Plane Leg Swings

Warmup

0 kg x 20

Ok.

Hamstrings

Parallel Grip Deadlift with Shrug Bar

Warmup		45 kg x 10		Ok.
Warmup		60 kg x 10		Ok.
Work Set		721/2 kg x 20		Ok.
Work Set		911/2 kg x 5		x 6

Hip Flexor

Leg Pull with Low Cable

Work Set

181/4 kg x 5

Ok.

Back

Chin with Chin Stand

Work Set

0 [+75] kg x 15

x 6

Felt weak as water.

Leg Pull with Low Cable

Work Set

141/8 kg x 15

Ok.

Chin with Chin Stand

Set

0 kg x 5

Ok.

Piss poor performance.

Leg Pull with Low Cable

Work Set

181/4 kg x 5

Ok.

Chin with Chin Stand

Set

0 kg x 4

Ok.

Struggled to get these.

Chest

Dip with Dip Stand

Work Set

1/2 kg x 15

Ok.

Scrappy.

Work Set

103/8 kg x 5

101/2 kg

Biceps

Bicep Curl with Barbell

Warmup		20 kg x 5		Ok.
Work Set		221/2 kg x 15		Ok.
Work Set		273/4 [+1/4] kg x 5		Ok.

Obliques

Side Bend with Low Cable

Warmup		25 kg x 5		Ok.
Work Set		361/2 [+1/4] kg x 15		Ok.
Work Set		45 [+1/4] kg x 5		Ok.

Chin with Chin Stand

Work Set

3/8 kg x 5

1/2 [+1/8] kg

Had the idea that this set was suffering from the accumulated fatigue of the previous sets of chins, so I moved it later in the workout.

Start:				5:33 pm
Finish:				6:37 pm
Time:		1:00		1:04

Summary.

     23 work sets.

     2 made progress.

     2 recovered lost ground.

     2 succeeded.

     8 remained the same.

     1 failed.

     10 warm-up and other non-work sets.

Flexibility Exercises

Yoga Exercises

Poses

Chandra Namaskar (Moon Salutation)

Duration:

10 minutes

Spiritual Practices

Chant Discipline

Ganesh Mantra

Day 18 (of 40)

Diet

9:15 am		Water		500 ml
9:15 am		Breakfast
		Figgy oats		124 g		435 cal
		Calories				435 cal
		Rating				Good
11:05 am		Water		500 ml
10:19 pm		Brunch
		Ya pear		192 g		80 cal
		Ricotta		128 g		222 cal
		Calories				302 cal
		Rating				Good
		Lunch
		Mini Pizzas		494 g		719 cal
		Calories				719 cal
		Rating				Fair
3:00 pm		Tea
		Prune yoghurt		300 g		337 cal
		Calories				337 cal
		Rating				Good
3:10 pm		Water		500 ml
6:50 pm		Post-workout Feed
		Kiwi fruit protein drink		142 g		152 cal
		Calories				152 cal
		Rating				Good
7:15 pm		Water		500 ml
7:30 pm		Supper
		Grilled trout		126 g		149 cal
		Grilled morwong		106 g		99 cal
		Salad		228 g		41 cal
		Calories				289 cal
		Rating				Good
9:55 pm		Water		500 ml
10:05 pm		Supper
		Figs		30 g		96 cal
		Dates		20 g		57 cal
		Prunes		30 g		57 cal
		Seeds		30 g		167 cal
		Calories				377 cal
		Rating				Good

The “pizza” for lunch didn’t involve anything more processed than puffed grains, but there was some saturated fat from the cheese, hence the rating. I think I’ve now figured out how to fix the cheese to reduce the fat content—I’ll use ricotta with a shaving of parmesan, although I don’t know how well the ricotta will melt (I think it’s the fat content that allows for the melting). We shall see.

Total Calories:		2611 kCal
P/C/F Split:		26% / 44% / 30%
Protein:		168 g.
Carbohydrates:		291 g.
Sugars:		178 g.
Fat:		88 g.
Saturated Fat:		43 g.
Fibre:		47 g.
Water:		2500 ml.

Gratitude

• The last volume of Firefly.
• BBEdit’s glossaries.
• I’m walking and talking.
• My quarter mala—convenient for when you’re out and about.
• VideoLogic Sirocco speakers—HiFi for the computer (pity they don’t make them any more as two and a half pair would make a great little home theatre system)..