Tuesday, 1st January

01 January 2008

Physical Measurements

Tim wanted us to take a set of measurements. Since I took some yesterday, I’m just reposting them.

Size Measurements

Weight:		84.5 kg
BMI:		25.8 (Overweight)
Right Thigh Straight		62 cm
Buttocks		100 cm
Waist Deflated		93 cm
Chest Deflated		92 cm
Hip/Waist Ratio:		96%

Strength Training

Weights

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.

The 2.5 kg dumbbell felt better than the 1.5 had—it had the right heft, neither too light no too heavy.

Sagital Plane Leg Swings

Warmup

0 kg x 20

Ok.

Frontal Plane Leg Swings

Warmup

0 kg x 20

Ok.

Flexibility Exercises

Tim Goodwin]’]s Energizer (Stretches from Tim Goodwin’s Energizer sequence.)

These are the stretches within Tim Goodwin’s Energizer routine. They are perfomed four times as the first part of the circuit.

• Tadasana (Mountain)
• Uttanasana
• Adho Mukha Svanasana (Downward-Facing Dog)
• Khumbaka (Plank)
• Adho Mukha Svanasana (Downward-Facing Dog)
• Uttanasana
• Adho Mukha Svanasana (Downward-Facing Dog)
• Khumbaka (Plank)
• Adho Mukha Svanasana (Downward-Facing Dog)
• Uttanasana
• Adho Mukha Svanasana (Downward-Facing Dog)
• Khumbaka (Plank)
• Adho Mukha Svanasana (Downward-Facing Dog)
• Uttanasana
• Adho Mukha Svanasana (Downward-Facing Dog)
• Khumbaka (Plank)
• Adho Mukha Svanasana (Downward-Facing Dog)
• Uttanasana
• Hip Flexor
• Hip Flexor with a Twist

Strength Training

Weights

These are the “weights” exercises within Tim Goodwin’s Energizer routine. They are perfomed as a circuit, one set each time through (not as listed here).

Locust w Arms By Sides

Set		0 kg x 30 sec		Ok.
Set		0 kg x 30 sec		Ok.
Set		0 kg x 30 sec		Ok.
Set		0 kg x 30 sec		Ok.

Hover on Toes

Set		0 kg x 10 sec		Ok.
Set		0 kg x 10 sec		Ok.
Set		0 kg x 10 sec		Ok.
Set		0 kg x 10 sec		Ok.

Plank on Toes

Set		0 kg x 10 sec		Ok.
Set		0 kg x 10 sec		Ok.
Set		0 kg x 10 sec		Ok.
Set		0 kg x 10 sec		Ok.

Y-Squat

Set		0 kg x 3		Ok.
Set		0 kg x 3		Ok.
Set		0 kg x 5		Ok.
Set		0 kg x 5		Ok.

Something in amongst all this has made my left shoulder a tad grumpy. I suspect it may be the plank, as that’s fairly close in position to the top position in the bench press, and I know my shoulder doesn’t like that exercise.

Summary.

     16 work sets.

     16 succeeded.

Cardiovascular Exercise

Base Training

Cycling

Duration:

24.7 kms in 1:02:35 at 23.7 km/h

Nudgee Golf Course (almost) and back.

• Gordon Park
• Nudgee
• Gordon Park

It was a nice, fine, sunny afternoon when I left home. By the time I got to the Nudgee Gold Course it was drizzling, and just the other side of the wooden bridge it started bucketing down, so I turned round and came home. By the time I got to Toombul I had outrun the worst of the rain, but it was a cold, wet, and miserable rider who returned home (about five minutes ahead of the rain). We’re supposed to be in a drought[&mdash]I should hire myself out as a drought breaker given the number of times I’ve been rained on while riding the last few weeks.

Projection:		Projected ten mile time is 0:41
Projection:		Projected 40k time is 1:41

Flexibility Exercises

Yoga Exercises

Poses

• Utthita Trikonasana (Triangle)
• Parsvottanasana (Pyramid)
• Natarajasana (Lord of the Dance)
• Eka Pada Yoga Mudra (Animal)
• Bharadvajasana II (Rishi Twist II)
• Baddha Konasana (Cobbler)
• Supta Padangustasana (Reclining Hamstring)
• Dhanurasana (Bow)
• Agnistambhasana (Fire Log)
• Ardha Matsyendrasana (Half Lord of the Fishes)
• Clasp

Duration:

30 minutes

Relaxation

Yoga Exercises

Poses

• Savasana (Corpse)

Duration:

10 minutes

Spiritual Practices

Chant Discipline

Ganesh Mantra

Prayer to Ganesh, the Remover of Obstacles

Day1 of 40.

Meditation

Breath Counting

Counting breath cycles from 10 to 1

Duration:

10 mins

This was a shocker. I kept losing count after two or three breaths. The longest I stayed focused was five breaths.

Diet

7:30 am		Breakfast
		Tomato omelette		254 g		256 cal
7:30 am		Peppermint tea		500 ml
10:00 am		Brunch
		Yoghurt		120 g		68 cal
		Nuts and seedsseeds		40 g		242 cal
11:00 am		Water		500 ml
12:30 pm		Lunch
		Grilled hoki		204 g		273 cal
		Salad		222 g		40 cal
12:30 pm		Camomile tea		500 ml
2:30 pm		Water		500 ml
3:00 pm		Tea
		Banana and peanut butter corn thins		266 g		463 cal
4:00 pm		Water		860 ml
6:00 pm		Dinner
		Chicken and vegetable curry		410 g		280 cal
9:30 pm		Supper
		Kiwi fruit		190 g		115 cal
Total Calories:		1737.0

Gratitude

• Being able to ride my bike.
• Chicane feat. Tom Jones Stoned in Love. A great music video that tells a story—something that seems all too rare these days—with a great twist at the end.
• Getting my goals for the year sorted.
• The Python programming language.
• My rosewood mala, which has been sadly neglected for some time.