14 January 2008
Physical Measurements
Size Measurements
| Weight: |
|
83.0 kg |
| BMI: |
|
25.3 (Overweight) |
| Right Thigh Straight |
|
61 cm [-1 cm] |
| Buttocks |
|
100 cm |
| Waist Deflated |
|
921/2 cm [-1 cm] |
| Chest Deflated |
|
92 cm [-1/2 cm] |
| Hip/Waist Ratio: |
|
96% |
Body Fat
| Body Fat: |
|
20.4% (average 19.5%): Bad |
| Lean Body Mass: |
|
66.1 kg |
Strength Training
Weights
Lower Body Workout
Cat Pose
Vertical Woodchop with Dumbbell
Reverse Woodchop with Dumbbell
Dru Twist with Dumbbell
Sagital Plane Leg Swings
Frontal Plane Leg Swings
Quadriceps
Squat with Barbell
| Warmup |
|
45 kg x 10 |
|
Ok. |
| Warmup |
|
60 kg x 10 |
|
Ok. |
| Work Set |
|
76 [+1/2] kg x 20 |
|
Ok. |
| Work Set |
|
90 [+1/2] kg x 5 |
|
Ok. |
Calves
Single Leg Standing Calf Raise with Dumbbell
| Warmup |
|
121/2 kg x 5 |
|
Ok. |
| Work Set |
|
17 [+1/4] kg x 15 |
|
Ok. |
| Work Set |
|
463/4 [+1/2] kg x 5 |
|
Ok. |
Shoulders
Seated Overhead Press with Barbell
| Warmup |
|
20 kg x 5 |
|
Ok. |
| Warmup |
|
221/2 kg x 5 |
|
Ok. |
| Work Set |
|
281/2 [+1/4] kg x 15 |
|
Ok. |
| Work Set |
|
353/4 [+1/4] kg x 5 |
|
x 4 |
Just felt that this wasn’t going to go up, so didn’t try for the last rep.
Back
Seated Row with Low Cable
| Warmup |
|
30 kg x 5 |
|
Ok. |
| Warmup |
|
40 kg x 5 |
|
Ok. |
| Work Set |
|
481/4 [+1/4] kg x 15 |
|
Ok. |
| Work Set |
|
633/4 [+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 |
|
x 13 [-2] |
Never looked like getting these.
| Work Set |
|
265/8 [+1/8] kg x 5 |
|
x 2 |
Felt tired even on the first rep.
Abdominals
Kneeling Crunches with Overhead Cable
| Warmup |
|
221/2 kg x 5 |
|
Ok. |
| Work Set |
|
331/4 [+1/4] kg x 15 |
|
Ok. |
| Work Set |
|
361/4 [+1/4] kg x 5 |
|
x 7 |
Obviously not completely over the cold as I took longer than normal, and wilted towards the end.
| Start: |
|
|
|
5:26 pm |
| Finish: |
|
|
|
6:30 pm |
| Time: |
|
1:00 |
|
1:04 |
Summary.
12 work sets.
6 made progress.
3 recovered lost ground.
3 failed.
15 warm-up and other non-work sets.
This whole process took too much out of me to then do Tim’s workout as well today.
Spiritual Practices
Chant Discipline
Ganesh Mantra
Day 14 (of 40)
Diet
| 8:00 am |
|
Water |
|
500 ml |
| 8:15 am |
|
Breakfast |
|
|
Pineapple oats |
|
208 g |
|
266 cal |
|
|
Calories |
|
|
|
266 cal |
|
|
Rating |
|
|
|
Good |
| 11:40 am |
|
Water |
|
500 ml |
| 11:45 am |
|
Brunch |
|
|
Papaya yoghurt |
|
338 g |
|
182 cal |
|
|
Calories |
|
|
|
182 cal |
|
|
Rating |
|
|
|
Good |
| 1:30 pm |
|
Lunch |
|
|
Grilled chicken |
|
266 g |
|
292 cal |
|
|
Salad |
|
260 g |
|
44 cal |
|
|
Calories |
|
|
|
336 cal |
|
|
Rating |
|
|
|
Good |
| 4:15 pm |
|
Water |
|
500 ml |
| 4:20 pm |
|
Tea |
|
|
Seeds |
|
38 g |
|
213 cal |
|
|
Dried fruit salad |
|
31 g |
|
79 cal |
|
|
Nibble mix |
|
31 g |
|
139 cal |
|
|
Calories |
|
|
|
431 cal |
|
|
Rating |
|
|
|
Good |
| 6:40 pm |
|
Post-Workout Feed |
|
|
Protein drink |
|
26 g |
|
105 cal |
|
|
Calories |
|
|
|
105 cal |
|
|
Rating |
|
|
|
Fair |
| 7:10 pm |
|
Water |
|
500 ml |
| 9:30 pm |
|
Supper |
|
|
Kumara and silverbeet colcannon |
|
120 g |
|
104 cal |
|
|
Lentil dhal |
|
120 g |
|
133 cal |
|
|
Peach yoghurt |
|
480 g |
|
245 cal |
|
|
Calories |
|
|
|
482 cal |
|
|
Rating |
|
|
|
Good |
| 11:05 pm |
|
Water |
|
500 ml |
| 11:15 pm |
|
Midnight Snack |
|
|
Ricotta on corn thins |
|
130 g |
|
263 cal |
|
|
Protein drink |
|
120 g |
|
151 cal |
|
|
Calories |
|
|
|
414 cal |
|
|
Rating |
|
|
|
Good |
Over the last week, my nutrition has been, in the main, pretty good—even when Sue and I were stranded in town on Sunday night we found something that stuck to the guidelines.
The one day when things went pear shaped was the first day I was sick. I tended to grab the first thing to hand. Fortunately what came to hand was all within the guidelines—if the bad stuff isn’t available you tend not to eat it. Unfortunately, what was to hand included a lot of nuts and seeds—high fat and calorie dense. The calorie intake for that day was high.
The other sticking point was the water intake on the days where I wasn’t feeling well—far too low. I just didn’t feel thirsty, and so I didn’t drink.
| Total Calories: |
|
2216 kCal |
| P/C/F Split: |
|
31% / 42% / 27% |
| Protein: |
|
172 g. |
| Carbohydrates: |
|
242 g. |
| Sugars: |
|
131 g. |
| Fat: |
|
66 g. |
| Saturated Fat: |
|
24 g. |
| Fibre: |
|
37 g. |
| Water: |
|
2500 ml. |
Gratitude
- Finding a pile of frangipani flowers that had been blown from the tree onto the footpath—the perfume is now wafting through our house.
- Listening to a podcast of Artur Schnabel playing piano.
- Exercising again.
- My shoulder is a lot less grumpy.
- Sue starting her new job today.
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