Day 3 of my “Superhuman Project” (#SHP), Thursday, 8th Oct 2015: – still going strong, feeling motivated and feeling excited about the progress to come.
Tim Ferriss's 4 Hour Body book lesson/s of the day:
- The Minimum Effective Dose (MED) is simply the smallest effective dose of anything that will product a desired outcome. Anything beyond MED is wasteful!
- More is not better. Your greatest challenge will be resisting the temptation to do more.
The 3 F's – Fun, Flow and Flexibility helped me shift focus during the workout while I was running on the treadmill as I was beginning to feel the repetitiveness of it.
Here's the progress for day 3 of my superhuman project.
Measurements Recorded (on 6th Oct 2015)
Biceps (Left / Right) – 12 in / 12.2 in
Waist – 35.2 in
Hips – 38.4 in
Thighs (Left / Right) – 20.5 in / 20.5 in
Total Inches – 138.8 inches
*Note: These measurement were done by myself which was kind of tricky is some parts like the biceps, so may not be totally exact.
4 eggs -half-boiled with little soy sauce and pepper.
2 slices of toast – white bread.
1 glass of water + apple cider vinegar (1 tbsp) + psyllium husk.
1 glass of water + spirulina powder (1 tsp).
1 plate fried beehoon.
2 medium sized salmon burger patties.
2 breaded fried chicken fillets.
1 portion chicken and chinese vegetables stir fry.
No mid morning or afternoon snack.
Warm up jog (treadmill) – 9 km/hr or 6:40 min/km pace.
Push-ups – 3 sets x 25 reps, horizontal, body weight, narrow grip.
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, 8 slabs of weight.
Dips – 2 sets x 10 reps, body weight.
Lunges – 2 sets x 12 reps, body weight.
Close grip supinated (palms facing me) pull downs – 2 sets x 10 reps, 11 slabs of weight.
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.
*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.
Hatha yoga – Did a 1 hour yoga routine before the workout.