S2E7 30-Day Muscle & Flexibility Workout Journal

[Compdude]

Day 0/30
51 days to Project Deadline: 6/12/20
NOTE: Made a rookie mistake. Typed over original 1st entry. This one I’ve recreated to best of my ability.

Goals:

1. End 30-day at 195lbs.
   Current: 198lbs
2. Stretches: Complete ankle, hip, quad & hamstrings
3. Daily walk: Minimum 1 mile (Everyday)
4. Daily Workout (Weekdays)
   A. Abs workout: 100 45-degree sit-ups, 200 (100/side) oblique twists (opposite elbow-to-knee),
   100 45-degree leg lifts
   C. Dynamic Flexibility Warmup workout
   D. Full Body Workout

Final Big Boss Challenge: 5/22
100 Burpees (10 reps for 10 sets)
4.8 mile walk

5. Be arthritic symptom free

Handicap: Swollen left ankle, swollen left elbow, swollen left pinkie proximal interphalangeal joint and left middle finger proximal & distal interphalangeal joints.

[Compdude]

Day 1/30
50 days to Project Deadline: 6/12/20

Weight loss: -2lbs Total gain/loss: -2lb
BGL (Blood Glucose Level): Normal
IF/TRE (Intermittent Fasting/Time Restricted Eating): 18:6/Yes
Energy: ( In Pain, Tired, Ok, Strong)
Exercise: Stretch - Quad (SQ) & Abs Workout (AW)

Handicap: Swollen left ankle, swollen left elbow, swollen left pinkie proximal interphalangeal joint and left middle finger proximal & distal interphalangeal joints. NEW: swollen left forefinger metacarpal joint.

Today’s motivation: Find a Way

Personal Section:

Still lingering effects from gout with another part of the left hand flaring up. Still can’t take my daily walk due to the left ankle, No strength in left hand. Worked with what I had.

The chronic pain is wearing as it like adding an energy tax to every physical activity. Had to take a couple breaks to lie down and only had energy to write by 6pm.

Exercise Section:

1. Stretches: Did quad stretches lying on my side in my bed. No ankle or hip stretches possible yet.
2. Ab Workout: Since I’ll be doing these daily, decided to start with low rep count:
   25 45-degree sit-ups
   50 Knee-to-elbow oblique twists (25 each side)
   NOTE: Couldn’t bring left elbow high enough to put left hand behind head. Just kept left arm on chest and focused on correct form which is lifting the left shoulder blade and twisting.
   25 45-degree leg lifts - last 5 were tough to complete
3. Unable to do 1 mile walk
4. Unable to do any weight bearing exercises involving hands.

“Aut viam inveniam aut faciam tibi!
“I will either find a way or make one!”

• Kendall Ryan, Unravel Me

[Compdude]

Day 2/30
49 days to Project Deadline: 6/12/20

Weight gain: 3lbs Total gain/loss: +1lb
BGL (Blood Glucose Level): Normal
IF/TRE (Intermittent Fasting/Time Restricted Eating): 13:11/No
Energy: ( In Pain, Tired, Ok, Strong)
Exercise: Stretch - Rest Forced

Handicap: Swollen left ankle, swollen left elbow, swollen left pinkie proximal interphalangeal joint and left middle finger proximal & distal interphalangeal joints, swollen left forefinger metacarpal joint.
NEW: Pain right wrist, pain left shoulder and pain right ankle.

Today’s motivation: Dealing with Pain

Personal Section:

In a lot of pain right now. I knew it was going to get worse before getting better. Can’t do much of anything right now. Told my clients I was sick today and will get to their stuff tomorrow.

Exercise Section:
Felt it in the abs this morning. I was hoping to at least walk. Nope. Still some swelling in left ankle and now the right is painful. Oh, well. A rest day starting to get back into exercising daily is NOT a bad idea this early in the game.

Thu 4/23 - SQ (Stretch Quad) & AW (Abs Workout)
Fri 4/24 - Rest
Sat 4/25 - ?

“Without pain, without suffering, we would have nothing.”

• From the movie, Fight Club

[Compdude]

Day 3/30
48 days to Project Deadline: 6/12/20

Weight loss: -1lb Total gain/loss: 0
BGL (Blood Glucose Level): Normal
IF/TRE (Intermittent Fasting/Time Restricted Eating): 19:5/Yes
Energy: ( In Pain, Tired, Ok, Strong)
Exercise: Stretch - Rest Forced

Handicap: Stiff left ankle, swollen left pinkie proximal interphalangeal joint, swollen left forefinger metacarpal joint, pain left shoulder and stiff right ankle. NEW: Swollen right ring finger proximal interphalangeal joint.

Today’s motivation: Struggle

Personal Section:

Still In a lot of pain right now. The appearance of right wrist pain is the worse because of the bundle of nerves bunched in a small space. All night it was like someone hammering red hot spikes. To address that and the new shoulder pain I doubled my medication and spent all night flushing out the excess uric acid by drinking a ton of water. I’d urinate every 2 hours and then I’d soak the right hand and wrist 15 minutes each time. It worked! It’s still a bit stiff and weak but the pain is gone.

When the swelling in the right ring finger happened this morning I did the same thing. I arrested the inflammation and it no longer feels like someone shoving a red hot needle in there. The shoulder pain is shrinking in area and I have increased range of motion but if I make the wrong movement I get a jarring bolt of pain.

I’m hoping tonight I get a good night’s sleep after practically none the last 2 nights.

Exercise Section:
Forced rest. Ankles stiff and hurting. Also no energy.

Thu 4/23 - SQ (Stretch Quad) & AW (Abs Workout)
Fri 4/24 - Rest
Sat 4/25 - Rest
Sun 4/26 - TBD

“We must embrace pain and burn it as fuel for our journey.”

• Kenji Miyazawa

[Compdude]

Day 4/30
47 days to Project Deadline: 6/12/20

Weight gain/loss: 0 Total gain/loss: 0
BGL (Blood Glucose Level): Unknown - forgot
IF/TRE (Intermittent Fasting/Time Restricted Eating): No fasting/No
Energy: ( In Pain, Tired, Ok, Strong)
Exercise: Rest

Handicap: Stiff left ankle, pain left shoulder, swollen right ring finger proximal interphalangeal joint.
NEW: Pain right forefinger metacarpal joint and pain right elbow.

Today’s motivation: Hurdles

Personal Section:

Feels like I’m just about to overcome the 1st hurdle of this phase which is the gout attack. I’m on the downside of the pain spike as can be seen by the decreasing number of physical symptoms. Yes, there were a couple of new ones but neither were displaying the typical swollen redness.

Felt the lack of sleep from the previous 2 nights yesterday afternoon. Had a harder time summoning the energy to stand up from my office chair. Decided to break a planned 16:8 with Ritz chips and walnuts at 3:30pm, and more walnuts at 6:30pm. It was just what my body needed.

Last night was my first pian-free one in awhile. Got in a good night’s worth of sleep.

Since the gout took away my daily exercise options, I’ve focused on eating and fasting. It appears my goal of having the same starting weight from Day 0 when I hopefully resume exercising tomorrow has been achieved.

Exercise Section:
I had the energy to walk. Opted for another day of rest because still have stiffness and weakness in both hands, if I fell I’d have a hard time getting up. Also still some lingering stiffness in the left ankle.

Thu 4/23 - SQ (Stretch Quad) & AW (Abs Workout)
Fri 4/24 - Rest
Sat 4/25 - Rest
Sun 4/26 - Rest
Mon 4/27 - TBD

“Strive for progress, not pefection.”

• David Perlmutter, Neurologist & Nutritionist

[Compdude]

Day 5/30
46 days to Project Deadline: 6/12/20

Weight gain/loss: 0 Total gain/loss: 0
BGL (Blood Glucose Level): Normal
IF/TRE (Intermittent Fasting/Time Restricted Eating): 20:4/Yes
Energy: ( In Pain, Tired, Ok, Strong)
Exercise: Rest

Handicap: Stiff left and right ankles, pain left shoulder, swollen right ring finger proximal interphalangeal joint, pain right forefinger metacarpal joint and stiff right elbow.
NEW: None

Today’s motivation: Setback

Personal Section:

Found a shoulder heating pad device. Decided to do what needs to be done and last night every 2 to 3 hours did a hot treatment on the shoulder. Alleviated the sharp pain down to a dull ache; however, the interrupted sleep meant I have low energy today. The right forefinger joint was throbbing today and BOTH ankles stiff.

2 steps forward and 1 step back.

However, I am making progress with all the other physical symptoms. Hands getting stronger and better range of motion with the right elbow. Just have to keep plugging away. Also maintained the weight for another day by completing a 20:4 fast and sticking to the TRE protocol.

Exercise Section:
Grrr. I was hoping to start walking again. Low energy from interrupted sleep and stiffness in both ankles postponed it AGAIN.

Thu 4/23 - SQ (Stretch Quad) & AW (Abs Workout)
Fri 4/24 - Rest
Sat 4/25 - Rest
Sun 4/26 - Rest
Mon 4/27 - Rest
Tue 4/28 - TBD

“The beautiful thing about setbacks is they introduce us to our strengths.”

• Robin Sharma, Writer

[Compdude]

Day 6/30
45 days to Project Deadline: 6/12/20

Weight loss: -2lbs Total gain/loss: -2lbs
BGL (Blood Glucose Level): Normal
IF/TRE (Intermittent Fasting/Time Restricted Eating): 16:8/Yes
Energy: ( In Pain, Tired, Ok, Strong)
Exercise: Rest

Handicap: Swollen left and right ankles, pain left shoulder and stiff right elbow.
NEW: Pain right middle finger metacarpal joint.

Today’s motivation: Staying the Course

Personal Section:

Staying aggressive with the hot “wet” treatments and medication. Its paying off as the list of physical symptoms keep shrinking and the remaining ones decrease in pain intensity and increased range of motion.

2 steps forward and 1 step back.

Maintaining I.F./TRE discipline as evidenced by 2lb loss. Tomorrow is a possible scheduled “food break” day with a possible trip to Pasadena. If it happens, I’ll be doing takeout from 2 of my favorite restaurants.

Exercise Section:
Both ankles swelled up. I can stand. Walking is an exercise in caution due to the ankle stiffness. Another postponement.

Thu 4/23 - SQ (Stretch Quad) & AW (Abs Workout)
Fri 4/24 - Rest
Sat 4/25 - Rest
Sun 4/26 - Rest
Mon 4/27 - Rest
Tue 4/28 - Rest
Wed 4.29 - TBD

“A river cuts through rock, not with its power, but because of its persistence.”

• Jim Watkins, Author

[Compdude]

Day 7/30
44 days to Project Deadline: 6/12/20

Weight gain: 1lb Total gain/loss: -1lb
BGL (Blood Glucose Level): Normal
IF/TRE (Intermittent Fasting/Time Restricted Eating): 18:6/Yes
Energy: ( In Pain, Tired, Ok, Strong)
Exercise: Rest

Handicap: Swollen left and right ankles, pain left shoulder, stiff right elbow and stiff right middle finger metacarpal joint.
NEW: None

Today’s motivation: Light at the End of the Tunnel

Personal Section:

Late evening I got a glimmer of light at the end of a longer than expected tunnel of pain. No pain and no fatigue. Didn’t let up on my aggressive treatment. Saw and felt the effects this morning. Before the morning hot soak of my ankles, the swelling in the rest of the feet had reduced by a third. Also was able to do short walks from my sister’s car to the restaurant for a pickup order and the grocery store to replenish food supplies. The most important thing is: no pain. Just stiffness.

Had my scheduled “food break” day as was able to take the trip to Pasadena. Picked up a bowl of the best salad in Pasadena, the Dianne, from the Green Street Restaurant and an order from my favorite Thai restaurant, Saladang.

Exercise Section:
Both ankles still swollen though the swelling has gone down in both ankles and feet. Still too stiff and unsteady to resume walking though.

Thu 4/23 - SQ (Stretch Quad) & AW (Abs Workout)
Fri 4/24 - Rest
Sat 4/25 - Rest
Sun 4/26 - Rest
Mon 4/27 - Rest
Tue 4/28 - Rest
Wed 4/29 - Rest
Thu 4/30 - TBD

Personal Trainer Re-Certification:
I’m pulling the trigger.

The price discount from $699 to $250 was too good a deal to pass up since its the FULL updated version of all the materials. Plus, they are waiving the attendance of a hands-on session meaning I can get re-certified by only passing the online exam. The discount ends end of April.

“We took the path that led others nowhere and only we saw the light at the end of the tunnel. They warned us about the monsters we would encounter, the odds that we would meet. And they laughed when we got the scars while fighting the dragons on our way. When we came back out of the tunnel holding the sword that they had always craved for tightly in our hand, bleeding and the sun shining brightly on our face, we became the tales they wanted to be. We became the reflections of who they always wanted to see themselves through. We became the warriors they had always imagined of.”

• Akshay Vasu, Author

[Compdude]

Day 8/30
43 days to Project Deadline: 6/12/20

Weight gain: 5lbs Total gain/loss: +4lbs
BGL (Blood Glucose Level): Forgot
IF/TRE (Intermittent Fasting/Time Restricted Eating): No Fasting/No
Energy: ( In Pain, Tired, Ok, Strong)
Exercise: Rest

Handicap: Swollen left and right ankles, pain left shoulder and stiff right middle finger metacarpal joint.
NEW: Pain right forefinger metacarpal joint.

Today’s motivation: You are the Creator

Personal Section:

As mentioned yesterday, it was a binge day. I had Chicago deep dish pizza which I haven’t had since early last summer. As a result, 5lb water gain. That’s fine. Yet, it was the afternoon mental dullness that caught my attention more than anything. It made working on this morning’s speech really hard. Also it made me feel lethargic the entire afternoon and early evening. I also blame it for the short sleep I had along with worrying about the speech. The speech went well; but, uncharacteristically over the time limit by about 1:30.

On the other hand GOOD NEWS to report. After signing up for the re-certification course, I was talking to my newly assigned Program Advisor, Lauren. She asked me what I was going to use my certification for. I told her how I was working with a Clinical Assistant Professor at USC’s Medical School on a book and a program. She was impressed and asked me to consider creating a Continuing Education Course to be offered through her organization NASM (National Association of Sports Medicine). She also suggested I look through the application and their current CEU offerings to get an idea.

Got excited as there is NO course available similar to mine. Also noted that several of their courses’ CEUs were valid not just for NASM but also for ACE (American Council on Exercise) which is a bit more prestigious in the Personal Training world as its older and is officially sanctioned by the NCAA. Then I remembered taking a course through Harvard Medical School’s Extension Program whose CEUs counted toward my NASM CEU requirements for re-certification. I’ll query the doc over at USC and see about designing a course for the USC Extension Program. This would help me achieve one of my goals of creating a program supported by USC and UCLA, as UCLA also has an Extension Program.

The reason my NASM Program Advisor made the suggestion was because I was sharing my discovery of the fact that when burning off old visceral fat around the organs that it released the preinflammatory cytokines raising uric acid level during a fast and priming the body for a gout attack during refeed. It made me feel better about my suffering through this experience as I was getting a bit depressed that. I may not be able to achieve my initial goals for this Muscle and Flexibility Workout phase.

Exercise Section:
Both ankles getting better but still can’t walk far.

Thu 4/23 - SQ (Stretch Quad) & AW (Abs Workout)
Fri 4/24 - Rest
Sat 4/25 - Rest
Sun 4/26 - Rest
Mon 4/27 - Rest
Tue 4/28 - Rest
Wed 4/29 - Rest
Thu 4/30 - Rest
Fri 5/1 - TBD

Personal Trainer Re-Certification:

I’m in the process of upgrading my Internet connection which will be completed the end of this month. I’m going to wait on that getting done before starting my studies. I was told I have 6 months to take the re-certifying exam at a testing center here in the area when I’m ready.

“Serendipity is looking in a haystack for a needle and discovering a farmer’s daughter”

• Julius Conroe, Surgeon and Medical Researcher

[Compdude]

Day 9/30
42 days to Project Deadline: 6/12/20

Weight gain/loss: 0 Total gain/loss: +4lbs
BGL (Blood Glucose Level): Normal
IF/TRE (Intermittent Fasting/Time Restricted Eating): 15:9/Yes
Energy: ( In Pain, Tired, Ok, Strong)
Exercise: Rest

Handicap: Swollen left and right ankles and pain left shoulder.
NEW: None

Today’s motivation: Stay Focused

Personal Section:

Felt good to get back on track with fasting. Even though I had Filipino pork dumplings for my 2nd meal, I gained no additional weight due to the fast.

Been sleeping a lot though as my body catches up on rest lost due to the chronic pain I’ve been in. The only thing that still hurts is the shoulder but the areas has shrunk to the size of a penny.

Exercise Section:
Swelling in the feet continues to shrink from the combination of ibuprofen and “wet” hot soakings . No more pain in the right ankle with only some twinges in the left. Feel confident enough to set a goal of tomorrow to start walking again.

Thu 4/23 - Quad stretch & Ab Workout
Fri 4/24 - Rest
Sat 4/25 - Rest
Sun 4/26 - Rest
Mon 4/27 - Rest
Tue 4/28 - Rest
Wed 4/29 - Rest
Thu 4/30 - Rest
Fri 5/1 - Rest
Sat 5/2 - Walk

Personal Trainer Re-Certification:

Busy upgrading Internet today. Look to start studying tomorrow.

Writing

Started writing out a Table of Contents.

“Always remember, your focus determines your reality.”

• George Lucas, filmmaker & creator of Star Wars

[Compdude]

Day 10/30
41 days to Project Deadline: 6/12/20

Weight gain: 7 Total gain/loss: +11lbs
BGL (Blood Glucose Level): Normal
IF/TRE (Intermittent Fasting/Time Restricted Eating): No/No
Energy: ( In Pain, Tired, Ok, Strong)
Exercise: 1 mile walk

Handicap: Stiff left ankle and stiff left shoulder.
NEW: None

Today’s motivation: Restarting

Personal Section:
I was well on my way to a 20:4 when my stimulus check arrived a week earlier than I expected. Did a bunch of stuff as a result including tech work at home. Along the way one of the casualties was my fast and eating discipline. Had ice cream for the first time since July of last year and, well, you get the idea!

Paid for my running off the reservation with gaining 7lbs on the weight scale. Sheesh. Well I got it out of my system as today was the start of 21-day (former 30-day) workout then the 21-day fast. Next scheduled feeding break is my traditional kickoff Chipotle meal near the end of the workout heading into the fast. That eating break is scheduled for the 21st of this month.

One thing I learned is I need a healthy “Go To Eating Strategy” for when I need that burst of energy for mental activity. Since I didn’t have one, I defaulted to my old one of Diet Coke and Chips.

Exercise Section:
Swelling in the feet continues to shrink. Even though the left ankle was stiff and I had to use my cane, I was able to complete a 1 mile walk without stopping. Endurance wasn’t an issue; however, the stiff ankle limited my stride length and pace. As a consequence, It took me an hour what normally takes me between 15 to 20 minutes.

Looked over my daily tracking sheet I realized its only the 2nd time I’ve been able to exercise in the last 22 days. Learning this I decided I’m going to ease my way back into a full workout. After 7 days, I’ll have a realistic idea of where I’m at physically and set new goals for this workout phase.

Thu 4/23 - Quad stretch & Ab Workout
Fri 4/24 - Rest
Sat 4/25 - Rest
Sun 4/26 - Rest
Mon 4/27 - Rest
Tue 4/28 - Rest
Wed 4/29 - Rest
Thu 4/30 - Rest
Fri 5/1 - Rest
Sat 5/2 - Walk
Sun 5/3 - Walk & AW

Personal Trainer Re-Certification:

Yesterday was busier with tech than expected. Upgraded the broadband, added a home cell tower to the network and reprogrammed my mom’s remote control to work with her new 55” t.v. Too mentally exhausted to start my studies.

Writing

Bought my list of 3 comparable books for my category and started reading them. Tackling a chapter a day for 2 of them, one a personal narrative and the the other more information oriented. Plan is a chapter a day.

Rebranding Business

1. Bought several domains and forwarded most of them to the main domain I’ll be using.
2. Called a graphics artist friend of mine, who owes me a favor, and got him working on a logo.

“When a smart phone / laptop’s operating system doesn’t work smoothly, we re-boot or restart it, basically we re-begin; similarly to get over the struggles or failures, we must re-start the process by analyzing the beginning of our approach, do not try to make things work out in the middle of a crisis, because it might not be the place which triggered the problem.”

• Shahenshah Hafeez Khan of Gulf News

[Compdude]

Day 11/30
40 days to Project Deadline: 6/12/20

Weight gain/loss: 0 Total gain/loss: +11lbs
BGL (Blood Glucose Level): Normal
IF/TRE (Intermittent Fasting/Time Restricted Eating): 16:8/Yes
Energy: ( In Pain, Tired, Ok, Strong)
Exercise: 1 mile walk

Handicap: Stiff left ankle and stiff left shoulder.
NEW: None

Today’s motivation: The Cure to Laziness

Personal Section:
Back on the fasting wagon. Felt good. Got a lot done in terms of all my projects. Found a way to get my exercise done in spite of being exhausted this morning.

Exercise Section:
Underestimated how much of my endurance has dissipated over the last 22 days and combined with my 1st walk in awhile forced me to take a 3 hour nap yesterday. Also woke up too exhausted to do my usual walk before my 1st meal. Instead, I postponed my walk until after my 2nd meal and that worked out. Still had to use the cane as the left ankle still stiff. Walk again took an hour and had to take 2 breaks. But I did it. Too tired afterward to do ab work, so will shoot for that tomorrow.

Thu 4/23 - Quad stretch & Ab Workout
Fri 4/24 - Rest
Sat 4/25 - Rest
Sun 4/26 - Rest
Mon 4/27 - Rest
Tue 4/28 - Rest
Wed 4/29 - Rest
Thu 4/30 - Rest
Fri 5/1 - Rest
Sat 5/2 - Walk
Sun 5/3 - 1 mile walk
Mon 5/4 - Walk & AW

Personal Trainer Re-Certification:

Started the self-study course. Shouldn’t be too bad as looking over the TOC (Table of Contents) a lot is familiar.

Writing

Continuing my 1 chapter per day on the 2 of the 3 books I need to read before writing my own book.

Rebranding Business

1. Waiting to hear from graphics artist on my logo.
2. Will talk to a banker friend on what paperwork I need to do to add another DBA to my existing business account.

“Working time for diligent people is NOW, while working time for lazy people is TOMORROW.”

• Abdullah Gymnastiar, Preacher

[Compdude]

Day 12/30
39 days to Project Deadline: 6/12/20

Weight loss: -5lbs Total gain/loss: +6lbs
BGL (Blood Glucose Level): Normal
IF/TRE (Intermittent Fasting/Time Restricted Eating): 21:3/Yes
Energy: ( In Pain, Tired, Ok, Strong)
Exercise: 1 mile walk

Handicap: Stiff left ankle and stiff left shoulder.
NEW: None

Today’s motivation: Best Version of Yourself

Personal Section:
The 21:3 did its job where I dropped 5 of the 7lbs I gained from my binge fest of last Friday. Should continue the march back down since I’m sticking with the same fasting pattern and meals for the next several days.

Exercise Section:
Was able to drop using the cane on my walk this morning. Energy was good. Took no breaks but it was mentally wearing as I focused on increasing the range of motion on the stiff left ankle with every step by focusing on proper biomechanics and insuring the integrity of the entire kinetic chain of the left leg.

Pretty tired by the time I got home, but the ankle seemed to be loosening up. Feel confident I’ll be able to add the Ab Workout tomorrow.

Thu 4/23 - Quad stretch & Ab Workout
Fri 4/24 - Rest
Sat 4/25 - Rest
Sun 4/26 - Rest
Mon 4/27 - Rest
Tue 4/28 - Rest
Wed 4/29 - Rest
Thu 4/30 - Rest
Fri 5/1 - Rest
Sat 5/2 - Walk
Sun 5/3 - 1 mile walk
Mon 5/4 - 1 mile walk
Tue 5/5 - 1 mile walk & AW

Personal Trainer Re-Certification:

Finished the 1st module: “The Scientific Rationale for Integrated Training” and easily passed the module quiz. Still retained a lot of the knowledge from the 1st time I took the course back in 2005.

I plan on tackling a module a day. There are a total of 21 modules. When I get close to the end is when I’ll schedule the “hands on” CPR/AED certification class. Its required I email NASM pics of my CPR/AED certification before being allowed to take the NASM re-cert exam.

Writing

Upped my reading game, by finishing 2 chapters per day for the two books. The readings are giving me ideas on both structure and how to shape the content for my own book.

Rebranding Business

1. Waiting to hear from graphics artist on my logo.
2. Will talk to a banker friend on what paperwork I need to do to add another DBA to my existing business account.

“Decide what you want to be … Pay the price … And be what you want to be.”

• John A. Widtsoe, Author - In a Sunlit Land

[Compdude]

Day 13/30
38 days to Project Deadline: 6/12/20

Weight loss: -2lbs Total gain/loss: +4lbs
BGL (Blood Glucose Level): Normal
IF/TRE (Intermittent Fasting/Time Restricted Eating): 17:7/Yes
Energy: ( In Pain, Tired, Ok, Strong)
Exercise: 1 mile walk & AW

Handicap: Stiff left ankle and stiff left shoulder.
NEW: None

Today’s motivation: Self-Control

Personal Section:
Continuing to drop my binge weight. The 7lbs I gained on Saturday took me 3 days to lose. I pushed myself hard physically and mentally, yesterday (reading and studying). Went to bed early at 9pm and got up at 2:30am. I have this strategy I’ve developed to address this.

I’ve create a series of YouTube Music Playlists. I’ve found that when I play one of them on my iPhone I usually fall asleep 3 to 5 songs in. If I’m still awake at the end of the playlist I get up and start working.
This morning I was still awake at the end of the playlist, so I got up made breakfast and ate at 3:30am. Then worked for 2 hours. Felt sleepy so went back to bed. Woke up an hour and a half later. Felt energized so I went and did my exercise.

Exercise Section:
Energy was good. Seriously considered doubling my walk to 2 miles, then decided against it and decided to stick to the plan of 1 week of 1 mile walks. Glad I did because I got tired the last block. After a brief rest I was able to add my Abs Workout, albeit at a lower rep rate:
15 upper ab 45-degree crunches
30 elbow-to-knee oblique twists (15 per side)
15 45-degree leg lifts.

Left ankle’s range of motion is improving. Still have a hitch in my step though. Looks like a couple days away from my normal stride. Continuing to focus on proper biomechanics with each step, part of the reason I was tired at the end. Making progress!

Thu 4/23 - Quad stretch & Ab Workout
Fri 4/24 - Rest
Sat 4/25 - Rest
Sun 4/26 - Rest
Mon 4/27 - Rest
Tue 4/28 - Rest
Wed 4/29 - Rest
Thu 4/30 - Rest
Fri 5/1 - Rest
Sat 5/2 - Walk
Sun 5/3 - 1 mile walk
Mon 5/4 - 1 mile walk
Tue 5/5 - 1 mile walk & AW
Wed 5/6 - 1 mile walk & AW

Personal Trainer Re-Certification:

2/3rds of the way through the 2nd module: “Basic Exercise Science.” This chapter is going to take a couple of days because its covering anatomy: nervous, skeletal and skeletal muscle systems. A lot of ground to cover. Just have to slog through it.

NASM CEU Course:
The doc at USC told me he doesn’t have any experience in creating a C.E. (Continuing Education) course. His experience is limited to 2 of his lectures being recorded as part of a CME (Continuing Medical Education) course for health professionals.

Luckily I kept the syllabus from the CME course I took through the Harvard Medical Extension Program, so I do have a structure model to pour the content that’s in my head into. I’m thinking I’ll evaluate starting it after I finish the “6-Pack at 60” project which ends next month.

Writing

The readings are going well. Finished off the 1st of 3 sections in 1 book. About 20% through the 2nd book. The endocrinologist requested a review of one of the books I’m reading that he’s interested in learning more about. It’s a good assignment for myself as it will help me think through the book’s content for myself.

Rebranding Business

1. Waiting to hear from graphics artist on my logo. I’ll wait 2 weeks after his university graduation which is this month.

2. Will talk to a banker friend on what paperwork I need to do to add another DBA to my existing business account. I’ll see her at the Toastmasters meeting this Thursday.

“The ability to subordinate an impulse to a value is the essence of the proactive person.”

• Steven R. Covey, Author - The 7 Habits of Highly Effective People: Powerful Lessons in Personal Change

[Compdude]

Day 14/30
37 days to Project Deadline: 6/12/20

Weight loss: -3lbs Total gain/loss: +1lb
BGL (Blood Glucose Level): Normal
IF/TRE (Intermittent Fasting/Time Restricted Eating): 20:4/Yes
Energy: ( In Pain, Tired, Ok, Strong)
Exercise: 1 mile walk & AW

Handicap: Stiff left ankle and stiff left shoulder.
NEW: None

Today’s motivation: The Daily Fight for that extra Inch

Personal Section:
Dropping close to my starting weight for this phase. Getting healthier as evidenced by dropping to only needing 5 hours of sleep for the last 2 nights. Also didn’t need to take a nap yesterday. Got mentally tired at the end of the day as I attended a webinar for a client and submitted a report on top of all my reading and studying.

Hands were stiff and in some pain when I woke this morning. Had to do 2 “wet” hot soaks for the hands and feet this morning: when I woke up and after the workout. Swelling continues to go down in the feet.

Exercise Section:
When I began my daily walk it felt like it was going to be one of those “2 steps forward and 1 step back” days. Left ankle stiffer than yesterday. Also took 2 breaks during the 1 mile NOT because I was physically tired but because I was mentally tired from focusing on increasing that range of motion on each step with the left ankle. It paid off because by the last block I was walking much better.

Didn’t feel sore in the abs from yesterday’s Ab Workout, so incrementally increased the rep counts.

20 upper ab 45-degree crunches - +5 reps
30 elbow-to-knee oblique twists (15 per side) - same
20 45-degree leg lifts - +5 reps

Thu 4/23 - Quad stretch & Ab Workout
Fri 4/24 - Rest
Sat 4/25 - Rest
Sun 4/26 - Rest
Mon 4/27 - Rest
Tue 4/28 - Rest
Wed 4/29 - Rest
Thu 4/30 - Rest
Fri 5/1 - Rest
Sat 5/2 - 1 mile walk
Sun 5/3 - 1 mile walk
Mon 5/4 - 1 mile walk
Tue 5/5 - 1 mile walk & AW
Wed 5/6 - 1 mile walk & AW
Thu 5/7 - 1 mile walk & AW

Personal Trainer Re-Certification:

90% of the way through the 2nd module: “Basic Exercise Science.” By the time I got to my NASM studies at the end of the day, I was wiped mentally from work and my other readings. Hope to finish today.

NASM CEU Course:

Start day AFTER end of “6-pack at 60” project.

Writing

The readings are going well. 55% finished with the 1st book and that’s with taking notes. 21% finished with the 2nd book. That’s according to my Kindle.

Rebranding Business

1. Follow-up with graphics artist on logo 2 weeks after his university graduation.

2. Talk to banker at the Toastmasters meeting tomorrow.

“ You find out life’s this game of inches, so is football. Because in either game - life or football - the margin for error is so small. I mean, one half a step too late or too early and you don’t quite make it. One half second too slow, too fast and you don’t quite catch it. The inches we need are everywhere around us. They’re in every break of the game, every minute, every second. On this team we fight for that inch. On this team we tear ourselves and everyone else around us to pieces for that inch. We claw with our fingernails for that inch. Because we know when add up all those inches, that’s gonna make the f*ing difference between winning and losing! Between living and dying!”

• Coach Tony D’Amato (Al Pacino) - From the movie, Any Given Sunday

[Compdude]

Day 15/30
36 days to Project Deadline: 6/12/20

Weight loss: -1lb Total gain/loss: 0
BGL (Blood Glucose Level): Normal
IF/TRE (Intermittent Fasting/Time Restricted Eating): 20:4/Yes
Energy: ( In Pain, Tired, Ok, Strong)
Exercise: 1 mile walk & AW

Handicap: Stiff left ankle
NEW: Swelling and stiffness in left elbow - quashed it same day.

Today’s motivation: The Daily Grind

Personal Section:
Binge weight all gone. At the weight I started this phase 15 days ago. Daily weight loss dropped to a pound so its a grind from here until I start the new 21-day fast.

Still residual effects from gout attack. Had a small flare up in the left elbow. Jumped on it by including it in my “wet” hot soaks and upped my ibuprofen for the day. It worked as it was gone this morning. Also was able to sleep on my left side for the 1st time. Shoulder was a bit stiff but NO pain so I took it off the list of ailments.

Conducting an experiment today. For my 2nd meal, I made Steak & Broccoli. It’s the 1st meat I’ve had in 4 days. I’m implementing my new standard protocol of taking ibuprofen and allopurinol after the meal. Then 6 hours later taking another tab of allopurinol. Will see how the body responds. I believe my Uric Acid level is back to normal and the symptoms I’m still experiencing are left over from the previous gout attack. Looking forward to the result tomorrow morning.

Tomorrow is also my monthly Costco run. I’m getting everything to make Cobb and Chicken Caesar salads which I’ll alternate for my 2nd meal for the remainder of this workout phase until my traditional meal at Chipotle kicking off the new 21-day fast.

Exercise Section:
Walked the 1/2 mile to my weekly Toastmasters meeting. First time I’ve been able to do that in awhile. After the meeting I had a friend drop me off at the grocery store where I had to buy a couple of things for the making of my 2nd meal of the day. The walk home was a 1/2 mile so that’s how I got my daily 1 mile in for the day.

Again didn’t feel sore or tired in the abs from yesterday’s Ab Workout, so increased the rep counts for a consecutive day.

25 upper ab 45-degree crunches - +5 reps
40 elbow-to-knee oblique twists (20 per side) - +5 reps
25 45-degree leg lifts - +5 reps

Tomorrow is evaluation day as I will have completed a week of 1 mile walks. I will see if I need to modify my original goals for this workout phase.

Thu 4/23 - Quad stretch & Ab Workout
Fri 4/24 - Rest
Sat 4/25 - Rest
Sun 4/26 - Rest
Mon 4/27 - Rest
Tue 4/28 - Rest
Wed 4/29 - Rest
Thu 4/30 - Rest
Fri 5/1 - Rest
Sat 5/2 - 1 mile walk
Sun 5/3 - 1 mile walk
Mon 5/4 - 1 mile walk
Tue 5/5 - 1 mile walk & AW
Wed 5/6 - 1 mile walk & AW
Thu 5/7 - 1 mile walk & AW
Fri 5/8 - 1 mile walk & AW

Personal Trainer Re-Certification:

Last night, I completed the 2nd module: “Basic Exercise Science.” Passed the timed module quiz by only missing 1 of 10 questions. On to Module 3: “The Cardiorespiratory System”.

NASM CEU Course:

Start day AFTER end of “6-pack at 60” project.

Writing

The readings are going well. 62% finished with the 1st book and that’s with taking notes. 31% finished with the 2nd book. According to my Kindle.

Rebranding Business

1. Follow-up with graphics artist on logo 2 weeks after his university graduation.

2. The banker told me I need to file my DBA with the County and then go to the bank. She said they used to have a simple “Add DBA” form but things have changed. I’ll look into it tomorrow.

“Greatness is sifted through the grind, therefore don’t despise the hard work now for surely it will be worth it in the end.”

• Sanyo Jendayi - Professional speaker, author & artist.

[Compdude]

Day 16/30
35 days to Project Deadline: 6/12/20

Weight loss: -1lb Total gain/loss: -1lb
BGL (Blood Glucose Level): Normal
IF/TRE (Intermittent Fasting/Time Restricted Eating): 20:4/Yes
Energy: ( In Pain, Tired, Ok, Strong)
Exercise: 1 mile walk & AW

Handicap: Stiff left ankle
NEW: Stiffness and pain left & right metacarpal forefingers.

Today’s motivation: Re-Evaluate

Personal Section:
Results of 1-day Gout test. Re-appearance of stiffness in the two forefinger metacarpal joints. Can’t definitively say if its because of the steak & broccoli or just more residual effects of the previous attack. The reason I say that is the swelling in both my feet continues to shrink. I expect it to be gone in the next day or so. This is speculation but here goes: I believe my uric acid level has gone down. However, its still not normal as I believe its the cause of the mild symptoms in both my hands. As a result, I laid out an aggressive meal plan for the remaining 2 weeks of this phase. I will be eating either a Chicken Cobb or Chicken Caesar Salad for my 2nd meal for 11 of the 14. The other 3: tomorrow I’m finishing off the leftover Steak & Broccoli, the 15th will be Eggs, Italian Sausage & Hash Browns and the 21st will be my traditional Chipotle Dbl Carne Asada Burrito w/chips & salsa. On the days I do have meat I will double my Allopurinol medication to taking a tab after the 2nd meal and then the 2nd tab 6 hours later.

After writing my journal entries, I got hit by a tsunami of fatigue. Took a 2 hour nap. That night had my usual 5 1/2 sleep. Conclusion my pushing it physically and mentally caught up with me. Will take a day off tomorrow.

Got this gratifying compliment last Tuesday …

Exercise Section:
Started off with almost a normal stride length and pace. Then the left ankle stiffened. The good news is on the way back was able to walk without a hitch in my step. Halved my stride length and pace to do it. Baby steps. Again no ab soreness or fatigue for the 2nd consecutive day, so bumped up reps for oblique twists.

25 upper ab 45-degree crunches
50 elbow-to-knee oblique twists (25 per side) - +5 reps
25 45-degree leg lifts

Bad news is my feet stiffened up during the car ride between shopping stops. Had to lie down for an hour after putting away all the groceries and office supplies before writing this journal entry.

Re-evaluation of Phase Goals:

Original:

1. 100 burpees in a day
2. 4.8 mile walk
3. Complete Dynamic Flexibility Workout
4. Complete Abs Workout
5. Complete Ankle, Quads, Hamstrings and Hip Flexibility routines

Revised:

1. Call me crazy but I still believe that achieving #1 is plausible. I bought some equipment on Amazon that will help me with the pushup part of a burpee. I also believe I will make enough strides in my flexibility to be able to do burpees. Let’s see what happens. Always good to have at least 1 impossible dream just out of your reach to strive for.

2. With the left ankle still a bit stiff and I’m still dealing with residual arthritic gout symptoms in the feet, I’m revising #2 down to a 3 mile walk.

3, 4 & 5 I believe I will stick with along with #1.

Thu 4/23 - Quad stretch & Ab Workout
Fri 4/24 - Rest
Sat 4/25 - Rest
Sun 4/26 - Rest
Mon 4/27 - Rest
Tue 4/28 - Rest
Wed 4/29 - Rest
Thu 4/30 - Rest
Fri 5/1 - Rest
Sat 5/2 - 1 mile walk
Sun 5/3 - 1 mile walk
Mon 5/4 - 1 mile walk
Tue 5/5 - 1 mile walk & AW
Wed 5/6 - 1 mile walk & AW
Thu 5/7 - 1 mile walk & AW
Fri 5/8 - 1 mile walk & AW, and shopping
Sat 5/9 - Rest

Personal Trainer Re-Certification:

Took day off due to mental fatigue.

NASM CEU Course:

Start day AFTER end of “6-pack at 60” project.

Writing

Read more of the 1st book. Increased by 5% to 67% finished with the 1st book and that’s with taking notes. Still at 31% with the 2nd book.

Rebranding Business

1. Follow-up with graphics artist on logo 2 weeks after his university graduation.

2. Postponed until tomorrow due to shopping. Filing new DBA with the County and then go to the bank to add to existing business account.

“Sometimes in order for change to be made in a positive fashion, we must force ourselves to look unblinkingly at painful realities and reevaluate.”

• Jeffrey Bowyer-Chapman - Actor & Fashion Model.

[Compdude]

Day 17/30
34 days to Project Deadline: 6/12/20

Weight gain: 3lbs Total gain/loss: +2lbs
BGL (Blood Glucose Level): +6 Above Normal
IF/TRE (Intermittent Fasting/Time Restricted Eating): 15:9/No
Energy: ( In Pain, Tired, Ok, Strong)
Exercise: Rest

Handicap: None
NEW: None

Today’s motivation: Re-gaining Motivation

Personal Section:
Resting today was the right call. After my 2nd meal of the day, I just got up from a 2 hour nap and that’s after sleeping for 7 hours. Guess I WAS tired. Lol.

Some minor swelling left in the ankles but the feet look normal again. Stiffness gone from the forefinger metacarpal joints. A bit of stiffness overall but no pain.

Had 3 meals yesterday. First time in a long time. It felt good though. Its nice to do that every now and then. It’s the reason I could only do a 15:9 and NOT the 20:4 IF schedule.

Today’s 2nd meal was the leftover Steak & Broccoli and applied the standard treatment of 1 tab of Allopurinol and 2 tabs of Advil. To be applied again in 6 hours as the treatment has proven to be effective. Next 5 days will be alternating Chicken Cobb and Caesar Chicken salads for the 2nd meal.

Exercise Section:
The day of rest feels good. I really needed it both physically and mentally.

Thu 4/23 - Quad stretch & Ab Workout
Fri 4/24 - Rest
Sat 4/25 - Rest
Sun 4/26 - Rest
Mon 4/27 - Rest
Tue 4/28 - Rest
Wed 4/29 - Rest
Thu 4/30 - Rest
Fri 5/1 - Rest
Sat 5/2 - 1 mile walk
Sun 5/3 - 1 mile walk
Mon 5/4 - 1 mile walk
Tue 5/5 - 1 mile walk & AW
Wed 5/6 - 1 mile walk & AW
Thu 5/7 - 1 mile walk & AW
Fri 5/8 - 1 mile walk & AW, and shopping
Sat 5/9 - Rest
Sun 5/10 - FS (Flexibility Stretches), 1 mile walk, AW & FW (Dynamic Flexibility Workout)

Personal Trainer Re-Certification:

Another day off due to mental fatigue.

NASM CEU Course:

Start day AFTER end of “6-pack at 60” project.

Writing

Day off

Rebranding Business

1. Follow-up with graphics artist on logo 2 weeks after his university graduation.

2. Postponed again until tomorrow due to rest.
   Filing new DBA with the County and then go to the bank to add to existing business account.

“It’s ok not to be working all the time and to be gentle on yourself when you’re not. When it feels like you’re losing that inspiration - or you’re in a rut - or you’re not making stuff and your head gets all weird - be gentle on yourself. Just ease into things naturally. But you still have to ease into it. You still have to sit in the chair.”

• Flying Lotus, American Musician

[Compdude]

Day 18/30
33 days to Project Deadline: 6/12/20

Weight gain: 2lbs Total gain/loss: +4lbs
BGL (Blood Glucose Level): Normal
IF/TRE (Intermittent Fasting/Time Restricted Eating): 20:4/Yes
Energy: ( In Pain, Tired, Ok, Strong)
Exercise: FS (Flexibility Stretches), DFW (Dynamic Flexibility Workout), AW (Abs Workout) & 1 mile walk

Handicap: None
NEW: Right elbow pain

Today’s motivation: I’ve Come too Far to Quit

Personal Section:
Woke up energized after the needed day off. Accomplished all parts of my scheduled workout. Feeling tired and content.

Swelling in feet is gone. Yesterday afternoon the arthritic pain flare up in the right elbow I jumped on with “wet” hot treatments and ibuprofen. Appears to have worked as there was no follow up swelling this morning and the pain is going away.

Made my first Chicken Caesar Salad. Because of the supply chain shortages, I had to get creative on replacements. But it’ all came together and I was able to make it. Tomorrow will be my first Chicken Cobb Salad. Thank God for YouTube!

Exercise Section:
Noticed how less stiff I was during Hip stretches which made me realize that it was due to residual gout arthritic symptoms. Now that I was clearing my body of uric acid crystals from my joints it was allowing freer movement.

FS (Flexibility Stretches):
5 Lying Quad Stretches
5 Hamstring Stretches
5 Seated Hip Stretches
2 Ankle Stretches

DFW (Dynamic Flexibility Workout(
10 3-Way Leg Swings
10 Squats
10 Squats w/UB Twist
10 Side Squats
10 Side Squats w/UB Twist

AW (Ab Workout):
30 45-degree Crunches: +5 reps
60 Oblique Twists (30/side): +5 reps
30 45-degree leg lifts: +5 reps

Thu 4/23 - Quad stretch & Ab Workout
Fri 4/24 - Rest
Sat 4/25 - Rest
Sun 4/26 - Rest
Mon 4/27 - Rest
Tue 4/28 - Rest
Wed 4/29 - Rest
Thu 4/30 - Rest
Fri 5/1 - Rest
Sat 5/2 - 1 mile walk
Sun 5/3 - 1 mile walk
Mon 5/4 - 1 mile walk
Tue 5/5 - 1 mile walk & AW
Wed 5/6 - 1 mile walk & AW
Thu 5/7 - 1 mile walk & AW
Fri 5/8 - 1 mile walk & AW, and shopping
Sat 5/9 - Rest
Sun 5/10 - FS, DFW, AW & 1 mile walk
Mon 5/11 - AW, UBW (Upper Body Workout) & 1 mile walk

Personal Trainer Re-Certification:

Another day off due to mental fatigue.

NASM CEU Course:

Start day AFTER end of “6-pack at 60” project.

Writing

Another Day off

Rebranding Business

1. Follow-up with graphics artist on logo 2 weeks after his university graduation.

2. Postponed to Monday 5/11.
   Filing new DBA with the County and then go to the bank to add to existing business account.

“ You will write me off. You will not give me my due. You will classify me a failure. You will say that I was a fool. You will call me mediocre. You will call me a man who had no talents. And all these are mere labels. Nothing will matter to me. But what will matter is that the children and grandchildren of the coming generations will read my words and get inspired to keep up their struggle. The struggle to chase your dreams. The struggle to never give up on your dreams! And I may be hailed as a hero by the next generation. That is all that will matter!”

• Avijeet Das, Poet & Writer

[Compdude]

Day 19/30
32 days to Project Deadline: 6/12/20

Weight gain: 1lb Total gain/loss: +5lbs
BGL (Blood Glucose Level): Normal
IF/TRE (Intermittent Fasting/Time Restricted Eating): 19:5/Yes
Energy: ( In Pain, Tired, Ok, Strong)
Exercise: 1 mile walk, AW (Abs Workout) & UBW (Upper Body Workout)

Handicap: Right elbow stiffness
NEW: None

Today’s motivation: No Excuses

Personal Section:
Had to take a 2 hour nap after journaling yesterday. First full workout in awhile hit me hard. Gained a pound from the extra carbs I had to consume after the nap so I could do my reading and studies.

Made my first Chicken Cobb Salad. Botched the Boiled Eggs. Need to review how to do that. Otherwise, went well. Since I’m pushing it on the exercise front now, I’m not going to be strict on amounts I’m consuming. By sticking to fasting protocols and eating only healthy foods, should keep weight gain to lean muscle mass.

Exercise Section:
1st 1/2 mile of walk my left knee was stiff from all the stretches and different squats I was doing. The good news is the left ankle is free from stiffness. Last 1/2 mile was a grind as I got hit by fatigue from yesterday’s workouts.

Today, the UBW (Upper Body Workout) is going to be an ongoing all day affair. The goal is 100 burpees in a single day. Broken up by 10 sets of 10 reps completed throughout the day. To build up to that I’m doing a set of 10 rep 45-degree pushups from the edge of my work desk alternating with 10 rep dumbbell rows throughout the day for a total of ten by the end of the day. So far, I’ve completed two sets and I’ll tackle another after I finish journaling.

AW (Ab Workout):
35 45-degree Crunches: +5 reps
70 Oblique Twists (35/side): +5 reps
35 45-degree leg lifts: +5 reps

UBW (Upper Body Workout) - 2/10 sets completed so far today
10 45-degree pushups
10 Dumbbell rows

Thu 4/23 - Quad stretch & Ab Workout
Fri 4/24 - Rest
Sat 4/25 - Rest
Sun 4/26 - Rest
Mon 4/27 - Rest
Tue 4/28 - Rest
Wed 4/29 - Rest
Thu 4/30 - Rest
Fri 5/1 - Rest
Sat 5/2 - 1 mile walk
Sun 5/3 - 1 mile walk
Mon 5/4 - 1 mile walk
Tue 5/5 - 1 mile walk & AW
Wed 5/6 - 1 mile walk & AW
Thu 5/7 - 1 mile walk & AW
Fri 5/8 - 1 mile walk & AW, and shopping
Sat 5/9 - Rest
Sun 5/10 - FS, DFW, AW & 1 mile walk
Mon 5/11 - AW, UBW (Upper Body Workout) & 1 mile walk
Tue 5/12 - FS, DFW, AW & 1 mile walk

Personal Trainer Re-Certification:

Completed Module 3: The Cardiorespiratory System. First read through of Module 4: Exercise Metabolism and Bioenergetics

Writing

73% if 1st book completed with notes taken. 33% of 2nd book complete.

NASM CEU Course:

Start day AFTER end of “6-pack at 60” project.

Rebranding Business

1. Follow-up with graphics artist on logo 2 weeks after his university graduation.

2. Postponed to Tuesday 5/11.
   Filing new DBA with the County and then go to the bank to add to existing business account.

“He that is good at making excuses is seldom good for anything else.”

• Benjamin Franklin, Founding Father of the United States