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).