Day 13 of my “Superhuman Project” (#SHP), Sunday 18th Oct 2015:
- This was a challenging day emotionally due to a slight drama with our maid. So the day didn't begin well. There was no yoga done in the morning because the kids needed to be cared for and fed.
- Sleep last night was not great either.
- But, after returning back home after sorting out the maid issue, a short 15 minute nap gave me enough energy back to think about my workout.
- Getting my workout done was the best thing I did because it changed my whole emotional, mental and physical state.
- Moving your body is always the best way to create more empowering emotions!
Tim Ferriss's 4 Hour Body book lesson/s of the day:
- I did not read today.
The 3 F's – Fun, Flow and Flexibility, are really becoming the cornerstone of this whole process for me. It is providing the motivation and also balance that's needed to stay on track no matter what each day throws my way. It is also allowing me to make progress (focus on progress) and not beat myself up for not having done all I set out to do.
I'm beginning to think that being superhuman is also about understanding which battles to fight and which to walk away from. Being superhuman is also about understanding clearly where your current strengths or capabilities are and stepping in the direction that would serve you and the greater good better.
Here's the progress for day 13 of my superhuman project.
Measurements Recorded (on 13th Oct 2015)
*Note: I've decided to take measurements once per week, so the next set of measurements will be on the 20th.
Body weight – 77.3 kg (just an additional measurement because I had an initial goal of dropping to 75kg).
Biceps (Left / Right) – 12.2 in / 12.2 in
Waist – 35.5 in
Hips – 39 in
Thighs (Left / Right) – 22 in / 22 in
Total Inches – 142.9 inches
*Note: These measurements were more accurate as I got help to measure the hard to measure areas like biceps. And, I began using specific points in the middle of each thigh to take measurements for consistency.
Superhuman Diet
Breakfast:
4 eggs -half-boiled with little soy sauce and pepper (22g protein).
2 slices of toast – brown bread.
1 glass of water + apple cider vinegar (1 tbsp) + psyllium husk.
Lunch:
1 small portion of chicken curry.
Brown rice + vegetables.
Dinner:
150g tomato cucumber salad + vegetables.
300g homemade beef meatballs (50g protein).
Snacks:
Mid morning (11am) – 2 slices of ham (6g protein).
*Total protein for the day: At least 78g.
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 13:40 (13m 40s) 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: It took 5:00 (5m) to finish these ab exercises.
*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: 20:40 (20m 40s) again.
Hatha yoga – Not done except some post workout yoga stretching.
Freediving training (pool) – None today either.