S2E7 30-Day Muscle & Flexibility Workout Journal

Compdude · May 12, 2020, 6:19pm

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

Weight loss: -3lbs Total gain/loss: +2lbs
BGL (Blood Glucose Level): Normal
IF/TRE (Intermittent Fasting/Time Restricted Eating): 20:4/Yes
Energy: ( In Pain, Tired, Ok, Strong)
Exercise: Rest

Handicap: Right elbow soreness
NEW: None

Today’s motivation: Grind

Personal Section:
Had the most energy I’ve had in awhile. Got a lot done. Sticking to the meal plan, 3rd straight day of 2nd meal having a salad, which today was the Chicken Caesar Salad. It was gratifying to see on the scale of dropping 3 pounds as it confirms my hope that healthy eating (not counting calories) combined with a 20:4 IF schedule would lead to dropping weight.

Exercise Section:
Sunday’s LBW caught up to me yesterday afternoon. Had to lie down for an hour. Still completed my 10 sets of 10 45-degree pushups and 10 dumbbell rows. Since its been awhile that I’ve been able to push my body hard, decided to take today off to rest. As I write this, my body is telling me it was the right decision.

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 - Rest
Wed 5/13 - FS, DFW, AW & 1 mile walk

Personal Trainer Re-Certification:

Completed Module 4: Exercise Metabolism and Bioenergetics. Tackling Module 5: Human Movement Science.

Writing

Completed the 1st book. Reviewing my notes and internalizing what I’ve learned. Also re-read a section of the 2nd book in order to make sure a question I posed to the USC endocrinologist was correct.

NASM CEU Course:

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

Rebranding Business

Follow-up with graphics artist on logo 2 weeks after his university graduation.
Postponed to Wednesday 5/12.
Filing new DBA with the County and then go to the bank to add to existing business account.

“Don’t lose your hunger. Stay focused. Keep grinding until something happens.”

Robert Tew, Author

Compdude · May 13, 2020, 6:05pm

Day 21/30
30 days to Project Deadline: 6/12/20

Weight gain/loss: 0 Total gain/loss: +2lbs
BGL (Blood Glucose Level): Normal
IF/TRE (Intermittent Fasting/Time Restricted Eating): 20:4/Yes
Energy: ( In Pain, Tired, Ok, Strong)
Exercise: FS, DFW, AW & 1 mile walk

Handicap: Left knee stiffness
NEW: None

Today’s motivation: The Mindset of a Champion

Personal Section:
Yesterday’s rest paid off with starting today with good energy. Got all my exercise routines done before my 1st meal. Got a lot done. Picked today’s video due to the fact I’m busy with studying, reading and writing right now.

Exercise Section:
Endurance is improving as I’m getting through my workouts faster. Also didn’t fatigue at the end of my walk like I did on Sunday.

Best thing is I received in the mail this piece of equipment that’s going to allow me to do pushups. Because of the gout/arthritic attacks I’ve suffered recently I don’t have much strength in the wrists to lay them flat on the ground for pushups. This equipment will address that:

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 - Rest
Wed 5/13 - FS, DFW, AW & 1 mile walk
Thu 5/14 - AW, UBW (Upper Body Workout) & 1 mile walk

Personal Trainer Re-Certification:

Completed Module 5: Human Movement Science. Working on Module 6: Fitness Assessment

Writing

Creating timeline for the book. Read through 43% of the 2nd book.

NASM CEU Course:

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

Rebranding Business

Follow-up with graphics artist on logo 2 weeks after his university graduation.
Postponed to when I feel I need to do it.
Filing new DBA with the County and then go to the bank to add to existing business account.

“Success is the sum of small efforts, repeated day in and day out.”

Robert Collier, Author

Compdude · May 14, 2020, 7:48pm

Day 22/30
29 days to Project Deadline: 6/12/20

Weight loss: -3bs 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: UBW, AW & 1 mile walk

Handicap: Left knee intermittent pain
NEW: None

Today’s motivation: Put In the Work

Personal Section:
Yesterday was tired so went to bed at 6pm. Got up at 3am. Completed another module in my re-certification course. Worked out. Had my 1st meal. Zoom Toastmaster meeting. 2nd meal. Phone mtg w/client. Attended a webinar. Now writing the journal entry. Feeling tired. Glad tomorrow is a rest day.

Also today was my 5th straight salad day. Tomorrow is my scheduled meat day. Scrambled eggs w/sweet onion, Italian sausage & hash browns. Yum!

Exercise Section:
With the Barbell Push Up Bars I could again attempt doing Gentle Burpees that I failed at completely my first attempt. Had an unfamiliar feeling hit me that I haven’t felt in awhile. A fear of failing. It’s been awhile so I embraced it and did it anyway. Here’s the sequence of a Gentle Burpee if you were wondering.

Stand erect
Squat
Step Back into a Plank
Step Back into a Squat
Stand Up

Upper Body Workout (UBW): NOTE - Divided into 2 workouts of 5 sets, 6 hours apart.

10 sets of 10 reps Gentle Burpees
10 sets of 10 reps DB Reverse Flys

Ab Workout (AW)
45 45-degree upper crunches: +5 reps
90 Oblique Twists (45/side): +5 reps
45 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
Tue 5/12 - Rest
Wed 5/13 - FS, DFW, AW & 1 mile walk
Thu 5/14 - AW, UBW & 1 mile walk
Fri 5/15 - Rest

Personal Trainer Re-Certification:

Completed Module 6: Fitness Assessment & Module 7: Flexibility Training Concepts

Writing

Continuing working on book timeline. Read through 50% of the 2nd book.

NASM CEU Course:

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

Rebranding Business

Follow-up with graphics artist on logo 2 weeks after his university graduation.
Postponed to when I feel I need to do it.
Filing new DBA with the County and then go to the bank to add to existing business account.

“When we strive to become better than we are, everything around us becomes better too.”

Paulo Coelho, Author & Lyricist

Compdude · May 16, 2020, 5:30pm

Day 24/30
27 days to Project Deadline: 6/12/20

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

Aches/Pains: Stiff left knee
NEW: Stiff left elbow

Today’s motivation: Believe in Yourself

Personal Section:
Only had stiffness in the left elbow show up yesterday after the 2nd meal. I couldn’t figure out if it was because of the meal or from the Burpee exercise. Took no chances and hit it with both “wet” hot treatments and a new heat wrap that I had ordered from Amazon. Also took ibuprofen last night. Appears to have worked as its almost gone.

Also shoulder soreness has gone away.

Exercise Section:
Increased the walk from 1 mile to 2 miles today. I was hesitant because the left knee was stiff. Decided to do it because with only 6 days left in this workout phase I have to start working up to the goal of a 3 mile walk at the end NOW. At the end, it confirmed my suspicion that my not being able to do the 3 mile will NOT be because of a lack of aerobic endurance but because of joint pain as my left ankle started to stiffen up at the end just as the left knee had loosened up past the 1 mile mark.

Good news is I was able to continue my streak of adding 5 more reps to each ab exercise in the AW. I’m now at:
50 Upper ab crunches
100 Oblique Twists (50/side)
50 Lower leg lifts

Halfway to 100 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
Tue 5/12 - Rest
Wed 5/13 - FS, DFW, AW & 1 mile walk
Thu 5/14 - AW, UBW & 1 mile walk`
Fri 5/15 - Rest
Sat 5/16 - FS, DFW, AW & 2 mile walk
Sun 5/17 - AW, UBW & 1 mile walk

Personal Trainer Re-Certification:

Completed:
Module 8: Cardiorespiratory Fitness Training
Module 9: Core Training Concepts

On to Module 10: Balance Training Concepts

Writing

Took day off.

NASM CEU Course:

Working through my NASM re-certification course sparked some ideas for organizing the course content so. Took down a page and a half of notes.

Rebranding Business

Follow-up with graphics artist on logo 2 weeks after his university graduation.
Postponed to when I feel I need to do it.
Filing new DBA with the County and then go to the bank to add to existing business account.

“To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.”

Ralph Waldo Emerson, Writer & Philosopher

Compdude · May 17, 2020, 6:24pm

Day 25/30
26 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: UBW & AW

Aches/Pains: Stiff left ankle & stiff left elbow
NEW: None

Today’s motivation: Push through the Pain

Personal Section:
Overdid it yesterday with doubling the mileage of the walk and still doing all the lower body stuff. Both ankles stiffened yesterday afternoon. Its only with multiple “wet” hot treatments and using the Flexfit heat wrap on both left ankle and knee was I able to go out this morning and complete my 1 mile walk.

So far this workout phase, every time I’ve done the Abs Workout (AW) I’ve been able to increase the rep count by 5. Yesterday, I waited to complete the 3 mile before working the abs. I was able to do up the rep count to 50 for all 3 ab exercises; however, at the end of the leg lifts I felt a twinge in the lower abs area. It twinged again when I woke up this morning. I took it as a warning sign so I decided to cancel abs for today. Since tomorrow is a scheduled rest day, it will give me 2 full days to recover.

Exercise Section:
For the Upper Body Workout, I added Burpee Push-up sets. I still split the 10 sets of 10 reps into two distinct workouts that ended up 3 hours apart. Here’s how it worked:

1st round:
10 Gentle Burpees
10 Reverse DB Flys

2nd round

10 Push-up Burpees
10 Reverse DB Flys

I kept alternating until I did 5 rounds for the workout.

My movement was smoother since last time and I had better energy. However, the stiffness in the left elbow along with weak triceps prevented me from lowering myself all the way down on push-ups. I think I was able to do 10% to 15% of the lowering of the upper body. Still I pushed through the pain and I’m happy about that. Next time I’ll do better.

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 - Rest
Wed 5/13 - FS, DFW, AW & 1 mile walk
Thu 5/14 - AW, UBW & 1 mile walk`
Fri 5/15 - Rest
Sat 5/16 - FS, DFW, AW & 2 mile walk
Sun 5/17 - UBW & 1 mile walk
Mon 5/18 - Rest

Personal Trainer Re-Certification:

Completed:
Module 10: Balance Training Concepts

On to Module 11: Plyometric (Reactive) Training Concepts

Writing

Did work on the timeline.

NASM CEU Course:

Took down another half page of notes.

Rebranding Business

Talked to a current client who used to be have a health practice. She told me when I’m ready she’d like me to talk to some people she knows who I might want to partner up with.
Follow-up with graphics artist on logo 2 weeks after his university graduation.
Postponed to when I feel I need to do it.
Filing new DBA with the County and then go to the bank to add to existing business account.

“Every pain is a gift. Every pain is an opportunity.”

Maxime Lagace, Professional Hockey Player

Compdude · May 18, 2020, 5:29pm

Day 26/30
25 days to Project Deadline: 6/12/20

Weight gain/loss: 0 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

Aches/Pains: Stiff left elbow
NEW: None

Today’s motivation: Rest: Slowing down to Speed Up

Personal Section:
Not as wiped out on this Rest day as I was on the last one. Apparently the body’s adjusting to the increased physical demands I’m placing on it. This time around shoulders are tired and NOT sore. Felt fatigue in my quads. Also last night I slept 6 hours which I haven’t done in awhile.

Noticed my body’s demanding more protein. I did an 18:6 instead of my usual 20:4 because I gave into to a sudden craving for peanuts yesterday at noon. Peanuts is an excellent source of plant-based protein. Then during my 2nd meal of the day today, I noticed I was hunting for pieces of chicken in my Chicken Caesar Salad.

Exercise Section:
For tomorrow’s lower body workout day, I’m going to change the sequence. I’m going to start off with the flexibility stretches and AW. I’ll save the DFW for AFTER the 2 mile walk. Let’s see if that makes a difference.

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 - Rest
Wed 5/13 - FS, DFW, AW & 1 mile walk
Thu 5/14 - AW, UBW & 1 mile walk`
Fri 5/15 - Rest
Sat 5/16 - FS, DFW, AW & 2 mile walk
Sun 5/17 - UBW & 1 mile walk
Mon 5/18 - Rest
Tue 5/19 - FS, AW, 2 mile walk & DFW

Personal Trainer Re-Certification:

Completed:
Module 11: Plyometric (Reactive) Training Concepts
Module 12: Speed, Agility & Quickness Training Concepts

On to Module 13: Resistance Training Concepts

Writing

Continuing work on the timeline.

NASM CEU Course:

Took Break.

Rebranding Business

Will talk to client’s network on possible partnering up.
Follow-up with graphics artist on logo 2 weeks after his university graduation.
Postponed to when I feel I need to do it.
Filing new DBA with the County and then go to the bank to add to existing business account.

“Give me 6 hours to chop down a tree and I will spend the first four sharpening the ax.”

Abraham Lincoln, 16th US President

Compdude · May 19, 2020, 6:24pm

Day 27/30
24 days to Project Deadline: 6/12/20

Weight gain: +2lbs Total gain/loss: +3lbs
BGL (Blood Glucose Level): Normal
IF/TRE (Intermittent Fasting/Time Restricted Eating): 20:4/Yes
Energy: ( In Pain, Tired, Ok, Strong)
Exercise: FS, AW & 2 mile walk

Aches/Pains: Stiff left foot & aching left knee
NEW: None

Today’s motivation: Get Up and Make It Happen

Personal Section:
Experienced DOMS (Delayed Onset Muscle Soreness) yesterday in the lats. Felt good as it tells me my UBW is being effective. I can see more definition in the arms now. Knowing I’m packing on lean muscle mass is the reason I didn’t freak out over gaining 1.6 pounds; in spite of successfully completing a 20:4.

NOTE: I round up on my weight tracking spreadsheet.

Received this in the mail yesterday:

It’s from a young man who I met years ago when he was an independent graphics artist working his way through community college. He had suffered a period of homelessness and has fought bouts of depression. I took him under my wing and helped him write the personal essay section of his college applications. For over a year, he kept getting rejection after rejection until he was finally accepted into the University of Southern California (USC). He graduated last Saturday. I’m very proud of his accomplishment and the obstacles he overcame to get it done. In appreciation, he’s working on my new business logo.

Exercise Section:
Changing the sequence of workouts for lower body day was the right call. I did my stretches and was able to bump up to 60 reps all the ab exercises before embarking on my 2 mile walk.

It was a struggle today. Started off with a stiff left foot. Just as it loosened up after the first half mile, near the top of the uphill section, my old left knee injury started giving off sharp pangs of pain. Shortened my stride until I hit the next level section and that took care of it. Shortly thereafter, the left foot stiffened again. Sigh.

Cancelled the Dynamic Stretching workout that was scheduled for after the walk. If I had done that workout before the walk I would be in a world of hurt right now. As it is, the foot is sore but both ankles and left knee are feeling good.

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 - Rest
Wed 5/13 - FS, DFW, AW & 1 mile walk
Thu 5/14 - AW, UBW & 1 mile walk`
Fri 5/15 - Rest
Sat 5/16 - FS, DFW, AW & 2 mile walk
Sun 5/17 - UBW & 1 mile walk
Mon 5/18 - Rest
Tue 5/19 - FS, AW & 2 mile walk
Wed 5/20 - AW, 1 mile walk & UBW

Personal Trainer Re-Certification:

Scheduled my CPR/AED certification course for this Saturday at 8am.

Completed:
Module 13: Resistance Training Concepts

Working on Module 14: Integrated Program Design and the OPT model

Speaking
I’m working on a presentation on How to Reset Body Set Point as an alternative to Eat Less and Exercise More. I’m the backup speaker for this week’s TM mtg so I don’t know if I’ll be presenting but I will by next week at the latest. The content is based on Dr. Jason Fung’s “The Obesity Code” and illustrated from my own experience.

Writing

Took Break

NASM CEU Course:

Took Break.

Rebranding Business

Yesterday, talked with graphics artist on logo and emailed him my previous business logo and another logo that I liked along with my thoughts. Looking forward to what he comes up with. I always joke that I build the engine and he paints the chassis.
Will talk to client’s network on possible partnering up.
Postponed to when I feel I need to do it.
Filing new DBA with the County and then go to the bank to add to existing business account.

“There are 3 types of people in this world: people who make it happen, people who watch what happens and people who wonder what happened.”

Tommy Lasorda, Manager of 1981 & 1988 World Series Champion L.A. Dodgers

Compdude · May 20, 2020, 5:20pm

Day 28/30
23 days to Project Deadline: 6/12/20

Weight loss: -1lb Total gain/loss: +2lbs
BGL (Blood Glucose Level): Normal
IF/TRE (Intermittent Fasting/Time Restricted Eating): 20:4/Yes
Energy: ( In Pain, Tired, Ok, Strong)
Exercise: UBW, AW & 1 mile walk

Aches/Pains: None
NEW: None

Today’s motivation: Discipline

Personal Section:
Body’s adjusting to the increased workout load. The nagging residual arthritic symptoms have just about gone away. Started the process to register for my certification exam next week. Hopefully, Wednesday the 27th. My walk today was to the office of the company I’m taking the CPR/AED course this Saturday and its less than a half mile away.

Exercise Section:
The 2 mile walk negatively impacted today’s ab workout. I was able to bump up the reps by 10 to 80 for Upper Abs and Oblique Twists but could only get to 30 for leg lifts. I’ll address this in a new workout program for the 21-day fast. I added another variation to the Upper Body Burpee workout. I added a set of calf raise burpees. Its a Gentle Burpee but as I come up out of the squat after the plank I go up on my tip toes and reach for the sky.

Here’s what the NEW 5 set workout looks like:

Round 1:
10 Gentle Burpees
10 Reverse DB Flys

Round 2:
10 Pushup Burpees
10 Reverse DB Flys

Round 3:
10 Calf Raise Burpees
10 Reverse DB Flys

Round 4:
10 Pushup Burpees
10 Reverse DB Flys

Round 5:
10 Calf Raise Burpees
10 Reverse DB Flys

I plan to do the 2nd workout at 12:30pm, 6 hours after the 1st workout.

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 - Rest
Wed 5/13 - FS, DFW, AW & 1 mile walk
Thu 5/14 - AW, UBW & 1 mile walk`
Fri 5/15 - Rest
Sat 5/16 - FS, DFW, AW & 2 mile walk
Sun 5/17 - UBW & 1 mile walk
Mon 5/18 - Rest
Tue 5/19 - FS, AW & 2 mile walk
Wed 5/20 - AW, .8 mile walk & UBW
Thu 5/21 - 1.4 mile walk

Personal Trainer Re-Certification:

Scheduled my CPR/AED certification course for this Saturday at 8am.

Working on scheduling NASM certification final exam for Wed 5/27.

Completed:
Module 14: Integrated Program Design and the OPT model

Working on Module 15: Introduction to Exercise Modalities

Speaking
Continuing to work on the presentation on How to Reset Body Set Point as an alternative to Eat Less and Exercise More.

Writing

On Break

NASM CEU Course:

On Break.

Rebranding Business

On Break

Graphics artist working on logo.
Will talk to client’s network on possible partnering up.
Postponed to when I feel I need to do it.
Filing new DBA with the County and then go to the bank to add to existing business account.

“Discipline is doing what you know needs to be done even when you don’t want to do it.”

Anonymous

Compdude · May 21, 2020, 4:34pm

Day 29/30
22 days to Project Deadline: 6/12/20

Weight gain: 1lb Total gain/loss: +3lbs
BGL (Blood Glucose Level): Normal
IF/TRE (Intermittent Fasting/Time Restricted Eating): 20:4/Yes
Energy: ( In Pain, Tired, Ok, Strong)
Exercise: 1.4 mile walk

Aches/Pains: None
NEW: None

Today’s motivation: You’ve Come to Far to Quit

Personal Section:
Today is my traditional fasting kick-off meal day at Chipotle. Its a .7 mile walk there which I’ll be doing in 45 minutes. It will be my 2nd meal of the day. Having an immediate reward for future actions is one of the techniques I learned from Tali Sharot’s Ted Talk on “How to motivate yourself to change behavior”. Ms Sharon is a Behavioral Neuroscientist.

I learned by having an immediate reward it links it to future action which motivates us to make it a habit. Here’s the results from one of the studies. The control group in this case not receiving the immediate reward:

Exercise Section:
Today is rest day. Lats are a bit sore; but, not as much as last time. Also recovery is improving as I wasn’t as wiped out after completing the 2nd round of the UBW late yesterday.

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 - Rest
Wed 5/13 - FS, DFW, AW & 1 mile walk
Thu 5/14 - AW, UBW & 1 mile walk`
Fri 5/15 - Rest
Sat 5/16 - FS, DFW, AW & 2 mile walk
Sun 5/17 - UBW & 1 mile walk
Mon 5/18 - Rest
Tue 5/19 - FS, AW & 2 mile walk
Wed 5/20 - AW, .8 mile walk & UBW
Thu 5/21 - 1.4 mile walk
Fri 5/22 - FS, AW, 1 mile walk & DFW

Personal Trainer Re-Certification:

Working on scheduling NASM certification final exam for Wed 5/27.

Completed:
Module 15: Introduction to Exercise Modalities
Module 16: Chronic Health Conditions and Physical and Functional Limitations

Working on Module 17: Nutrition

Speaking
Scheduled “Simple and Sustainable. A scientific-based alternative to Eat Less and Exercise More” for the June 4th Toastmasters Zoom Meeting. I will post the Zoom link to people in this forum and the FB group for those interested.

Writing

On Break until after June 4th

NASM CEU Course:

On Break until after June 4th

Rebranding Business

On Break until after June 4th

Graphics artist working on logo.
Will talk to client’s network on possible partnering up.
Postponed to when I feel I need to do it.
Filing new DBA with the County and then go to the bank to add to existing business account.

“Before turning back, take another look at the reasons to stay the path and endure.”

Pat Boone, Author - You’ve Come Too Far to Turn Back Now

Compdude · May 22, 2020, 2:04pm

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

Weight gain: 4lbs Total gain/loss: +7lbs
BGL (Blood Glucose Level): Normal
IF/TRE (Intermittent Fasting/Time Restricted Eating): 12:12/Yes
Energy: ( In Pain, Tired, Ok, Strong)
Exercise: 1.4 mile walk

Aches/Pains: Left elbow stiff
NEW: None

Today’s motivation: No one is coming

Personal Section:
Yesterday, the 1.4 mile walk was a struggle as the old college injury to my left knee starting aching. However, when I got home and rested it was fine. Tells me that yesterday’s burpees put a strain on it.

Stopping at the grocery store on the way back from Chipotle I decided to add desert to my meal. A pint of Ben & Jerry’s Coffee Toffee Bar Crunch. I’m happy to say I only ate half which is significant milestone for me as I can’t remember the last time I didn’t polish off an entire pint. Shows I haven’t regressed on breaking my refined carb addiction.

The 4lb weight gain doesn’t freak me out since I did have a BIG meal and the half pint. Also i really feel I packed on some lean muscle mass despite the late start. The proof will be in the results at the end of this upcoming fast.

Exercise Section:
Because of the flare up of the old knee injury I took today as a rest day.

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 - Rest
Wed 5/13 - FS, DFW, AW & 1 mile walk
Thu 5/14 - AW, UBW & 1 mile walk`
Fri 5/15 - Rest
Sat 5/16 - FS, DFW, AW & 2 mile walk
Sun 5/17 - UBW & 1 mile walk
Mon 5/18 - Rest
Tue 5/19 - FS, AW & 2 mile walk
Wed 5/20 - AW, .8 mile walk & UBW
Thu 5/21 - 1.4 mile walk
Fri 5/22 - Rest

Personal Trainer Re-Certification:

Upcoming Tasks:
Sat 5/24 8am - CPR/AED Certification course
Thu 5/28 2pm - NASM Certification Exam

Completed:
Because all the spots for the Wed 5/27 NASM exam filled up I had no choice but to take the next available date which was a day later. It was a blessing in disguise since it allowed me to take yesterday off from my studies. I needed it as I’ve been pushing myself hard.

Working on:
Module 17: Nutrition
Module 18: Supplementation

Speaking
Will start a signup post in both the forum and the FB group on who wants to attend the Zoom meeting.

Writing

On Break until after June 4th

NASM CEU Course:

On Break until after June 4th

Rebranding Business

On Break until after June 4th

Graphics artist working on logo.
Will talk to client’s network on possible partnering up.
Postponed to when I feel I need to do it.
Filing new DBA with the County and then go to the bank to add to existing business account.

“No one is coming to save me; no one is coming to make life right for me; no one is coming to solve my problems. If I don’t do something, nothing is going to get better.”

Nathaniel Branden, Psychotherapist

Compdude · May 22, 2020, 2:15pm

Project De-brief

Only achieved one of my modified fitness goals which was being able to do 100 burpees in a singe day.
Overly optimistic in my weekly workout schedule. For the workout schedule for the fast I will put in more rest days to allow my lower body joints more time to recover.
Looks like I’m going to be a Certified Personal Trainer sooner than I anticipated. I credit that to how much healthier both my body and brain are which have increased my mental capabilities. Not quite back up to the massive brainpower I had when I was programming or doing software design but it gives me hope I might get back to that point.
Really motivates me getting that compliment about helping someone resolve a chronic pain issue that had lasted for 25 years.

This is the final entry for this journal. To see my continuing adventures go to S2E8 21-Day Dreams Fast.