Day 24 of my “Superhuman Project” (#SHP), Thursday 29th Oct 2015:
- Sleep: 12 – 6.
- Woke up feeling refreshed.
- Workout was awesome!
Tim Ferriss's 4 Hour Body book lesson/s of the day:
- No reading done.
3 F's – Fun, Flow and Flexibility:
- Made my equalization practice in the pool more fun by bringing Leon with me.
Here's the progress for day 24 of my superhuman project.
Measurements Recorded (on 27th Oct 2015)
*Note: I've decided to take measurements once per week, so the next set of measurements will be on 3rd Nov.
Body weight – 76.4 kg (just an additional measurement because I had an initial goal of dropping to 75kg).
Biceps (Left / Right) – 13.0 in / 13.0 in
Waist – 34.5 in
Hips – 38.2 in
Thighs (Left / Right) – 21.4 in / 21.7 in
Total Inches – 143.4 inches
**Notes:
- Both biceps stayed the same.
- Waist reduced by what seems like 0.9 inch.
- Hips almost the same.
- Thighs increased a little.
- Looking good!
Superhuman Diet
Breakfast:
4 eggs half-boiled with little soy sauce and pepper (22g protein).
1 slice Brioche bread.
1 glass of water + apple cider vinegar (1 tbsp) + psyllium husk.
Lunch:
80g chicken breast (24g protein) + 100g white rice.
Dinner:
2 fried chicken wings (12g protein) + 6 sticks of chicken satay
Snacks:
Morning snack (pre-workout) – 40g almonds.
Morning snack (post workout) – 30g tuna from can (10g protein).
Afternoon snack – 70g canned tuna (20g protein). 3 Oreo cookies. Mee Hoon soup with fish balls and chicken.
*Total protein – 88g.
Superhuman Workout
Warm up jog (treadmill) – 9 km/hr or 6:40 min/km pace. The run felt so comfortable.
Push-ups – 3 sets x 25 reps, horizontal, body weight, narrow grip. With legs raised at about 20 degree angle.
Lat pull downs – 3 sets x 10 reps, 11 slabs of weight (not sure what each weighs), wide grip.
Leg extensions – 2 sets x 10 reps, 9 slabs of weight.
Dips – 2 sets x 10 reps, bodyweight.
Lunges – 2 sets x 10 reps, bodyweight.
Close grip supinated (palms facing me) pull downs – 2 sets x 10 reps, 11 slabs of weight.
*Note: It took 13:30 (13m 30s) to complete the above circuit of exercises.
Abdominal leg raises (modified) – 2 sets x 20 reps.
Side (double) leg raises – 1 set each side x 20 reps then hold for 20 secs.
Lying raised bent knee side twists – 20 reps each side.
*Note: With the exception of the warm up treadmill jog and the ab leg raises, all other exercises were done circuit style, meaning I was switching from one exercise type to the next, in the order listed above. Timing of 1 minute per set/exercise was used. By completing the required reps well before the minute was up, the remainder of the minute was used as rest. On average, I had about 30 seconds rest before I began the next set/exercise.
Today I kept track of time better and the whole workout flowed because I felt an improvement of stamina to maintain the 1 minute cycles.
Total workout time: 18:30 (18m 30s). That's about as fast as it can get if I maintain the 1 min block time for each exercise set.
Hatha yoga – Post workout yoga stretching.
Freediving training:
- Only head down equalization training today – several sets.