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.