05 January 2008
Cardiovascular Exercise
Base Training
Walking
| Duration: |
|
About 2 kms in 0:25 at 6 km/h |
Took Sue out to do her cardio (she’s one day behind). Raised a slight sweat, but didn’t really feel pushed at any point.
Strength Training
Weights
Full Body Workout
Cat Pose
Vertical Woodchop with Dumbbell
Reverse Woodchop with Dumbbell
Dru Twist with Dumbbell
Sagital Plane Leg Swings
Frontal Plane Leg Swings
Arch
| Work Set |
|
0 kg x 15 [+15] |
|
Ok. |
Super set (no resting) with…
Mountain Climb
| Work Set |
|
0 kg x 15 [+15] |
|
Ok. |
Arch
Mountain Climb
Arch
The first set of these there was no pelvic tilt happening and the entire lumbar lifted off the floor as one unit. This improved on the second and third sets. This is a difficult exercise—not in terms of strength—but technically in terms of there being a lot going on. By the end of the third set, my lumbar muscles were starting to fatigue.
Mountain Climb
I found that by tuning my hands in a little, and by having the hands slightly superior to the shoulders, I could do this without the left shoulder screaming in pain. Again, not a load, but technically a lot to control.
Took the 30 second break , not because I needed a break, but in order to set up a fan (it’s a hot, muggy evening).
Alternating Lateral Lunges
| Work Set |
|
0 kg x 15 [+15] |
|
Ok. |
Super set (no resting) with…
Push Press with Dumbbell
| Work Set |
|
2 [+2] kg x 15 |
|
Ok. |
With even a lazy leg drive, the arms had nothing to do.
Alternating Lateral Lunges
Push Press with Dumbbell
| Work Set |
|
3 [+1] kg x 15 |
|
Ok. |
Still not working the arms, but the left shoulder wasn’t entirely happy with the movement itself. Turned the hands to neutral (hammer) position halfway though the set, which seemed to help.
Alternating Lateral Lunges
No real effort with these.
Push Press with Dumbbell
| Work Set |
|
4 [+1] kg x 15 |
|
Ok. |
Finally the arms actually had to assist with the lockout.
Step Up onto Bench
| Work Set |
|
0 kg x 15 [+15] |
|
Ok. |
Super set (no resting) with…
Reverse (Back) Fly with Dumbbell
Don’t have a stretch band, and I couldn’t figure out any way to rig a single cable, so I used dumbbells.
| Work Set |
|
2 [+2] kg x 15 |
|
Ok. |
Step Up onto Bench
Reverse (Back) Fly with Dumbbell
Step Up onto Bench
Not enought load.
Reverse (Back) Fly with Dumbbell
Two kilos a side was enough of a load that I was feeling these over the last few reps. Not to the point of muscle fatigue, but in the same suburb.
Summary.
Again, this proved to be little more than a cardio session. This took longer than the specified time because there are a lot of movements needing to be done each side, and where Tim says 16 reps (meaning eight a side), I do 15 reps (meaning 15 a side).
| Start: |
|
|
|
9:16 pm |
| Finish: |
|
|
|
9:51 pm |
| Time: |
|
25 mins |
|
35 mins |
Flexibility Exercises
Yoga Exercises
Poses
- Pavana Muktasana (Knee to Chest)
- Figure Four
- Ardha Bhujangasana (Half Cobra)
- Supta Parivartanasana II (Reclining Twist II)
- Hasta Garudasana (Eagle Arms)
Relaxation
Yoga Exercises
Poses
It was obvious from the lopsided way my head was lying that I was carrying tension in the right shoulder and neck region.
Trigger Point Therapy
| Tool: |
|
Tennis Ball |
| Muscles: |
|
Right Levator Scapulae |
| Tool: |
|
Tennis Ball |
| Muscles: |
|
Right Upper Traps |
Spiritual Practices
Chant Discipline
Ganesh Mantra
Day 5 (of 40)
Meditation
Guided Meditation
Following a scripted meditation
| Guide: |
|
Alanna Kaivalya |
| Script: |
|
Earth Meditation |
| Duration: |
|
7 mins |
Diet
| 5:30 am |
|
Water |
|
500 ml |
| 5:45 am |
|
Breakfast |
|
|
Egged rolled oats |
|
122 g |
|
354 cal |
|
|
Rating |
|
Good |
| 8:15 am |
|
Brunch |
|
|
Oats and peanut butter |
|
120 g |
|
546 cal |
|
|
Rating |
|
Good |
| 8:45 am |
|
Water |
|
500 ml |
| 12:15 pm |
|
Lunch |
|
|
Silverbeet omelette |
|
362 g |
|
303 cal |
|
|
Rating |
|
Good |
| 12:30 pm |
|
Water |
|
500 ml |
| 3:15 pm |
|
Water |
|
500 ml |
| 3:15 pm |
|
Tea |
|
|
Pear |
|
196 g |
|
82 cal |
|
|
Nuts and Seeds |
|
40 g |
|
242 cal |
|
|
Rating |
|
Good |
| 5:10 pm |
|
Water |
|
500 ml |
| 6:45 pm |
|
Dinner |
|
|
Marinaded chicken |
|
330 g |
|
424 cal |
|
|
Chilli and spring
onion tratziki |
|
154 g |
|
133 cal |
|
|
Tomato |
|
90 g |
|
16 cal |
|
|
Kalamata olives |
|
32 g |
|
25 cal |
|
|
Rating |
|
Good |
| 7:20 pm |
|
Water |
|
500 ml |
| 9:50 pm |
|
Water |
|
500 ml |
| 10:00 pm |
|
Lunch |
|
|
Soy grilled shark |
|
190 g |
|
221 cal |
|
|
Rating |
|
Good |
| 11:45 pm |
|
Water |
|
500 ml |
Breakfast was half a cup of rolled oats cooked in water (three times as much water as oats by volume–the weight listed is for the dried ingredients, and does not include the 325 grams of water). In the last minute of cooking, I cracked an egg into the hot oats and stirred like crazy. The egg cooks very quickly, and you end up with little flecks of egg throughout the oats. I sprinkled a serving of LSA mix on top.
That weird looking brunch was an attempt to modify my home-made protein bar recipe to work with this diet (basically remove the honey and protein powder). It became obvious quite quickly that it wasn’t goingto work—the honey isn’t there just as a sweetener but it’s also the main binding agent. Rather than throw more ingredients at the disaster, I ate the mess before it congealed.
Lunch was intended to get some more protein into the system, and to use up the left-over silverbeet. The idea was good, but next time (and there will be a next time as it was very nice) I’d make it as a frittata—I think it would be easier to cook that way.
Dinner was a recipe I found in Nigella Lawson’s How to Eat. I was looking for something interesting to do with chicken—being a ex-vegetarian most of my cookbooks are a little lacking in recipes using animal proteins. I wasn’t expecting to find anything directly usable, just some inspiration, as most of Nigella’s recipies are dietary disasters. This one I could use as is, and it was delicious!
The soy sauce was tamari rather than the common shoyu, so for the few grams used to give the fish a kick I’m not going to penalise the meal its A rating.
Looking at the pattern which the diary has documented over the past few days, there are some problems being revealed.
A handful of nuts and seeds has a lot of calories when you have a big hand. I need to cut the serviing size by about half.
I’m getting too many calories from fats and oils. This isn’t added fat and oil so much as nuts, seeds, and peanut butter.
My post workout feed is a problem—800 calories in one hit. This problem is at least partially caused by the prohibition against processed foods. In the search for proteins, I put three eggs and a chunk of peanut butter in the blender where there would normally be one egg and some whey protein isolate. The normal calorie count would be in the range 350–400—half that of the substitute version.
I also have a problem with portion control. Tonight’s dinner was a case in point. I had two small chicken breasts, which was just a little too much—one large breast would have been a better choice, and would have dropped something in the range of 150–175 calories.
| Total Calories: |
|
2346 kCal |
| P/C/F Split: |
|
31% / 27% / 42% |
| Protein: |
|
181 g. |
| Carbohydrates: |
|
158 g. |
| Sugars: |
|
36 g. |
| Fat: |
|
109 g. |
| Saturated Fat: |
|
24 g. |
| Fibre: |
|
34 g. |
| Water: |
|
4000 ml. |
Gratitude
- Sue’s home.
- Dire Straits.
- Our water filter, which has been taking a hammering over the past few days.
- Found a huge piece of really good quantity, fresh, young ginger at the Supermarket. This is almost unheard of—it’s normally old, dried and woody.
- Picked up some mixed reef fillets on special. This usually means red snapper or something similar.
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