Day 10 of my “Superhuman Project” (#SHP), Thursday 15th Oct 2015: – No yoga this morning because I wanted to get my protein in first and finish the backdated posts of this series. The workout today was amazing and each exercise set flowed one after another.
Tim Ferriss's 4 Hour Body book lesson/s of the day:
- The goal of strength training is to reduce injury potential first, and to increase performance second.
- Occam's Protocol is a minimalistic approach to getting physical gains fast. It consists of 2 exercises (1 set each) in each workout. Following Occam's protocol, you train less frequently as you increase strength and size.
Remembering the 3 F's – Fun, Flow and Flexibility, I enjoyed my workout and also had lots of fun with the kids in the pool later in the evening. During the treadmill jog I visualized and focused on the flow of energy up from earth into my body and outward from me towards my surroundings and the others around me. That felt really good and 20 mins went by quickly.
Here's the progress for day 10 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.
1 glass of water + spirulina powder (1 tsp).
*Note – was feeling hungry by 11am.
Lunch:
70g breaded fried fillet chicken (18g protein).
270g fried brown rice + vegetables.
Dinner:
80g rice + 110g tomato cucumber salad.
170g breaded chicken fillet fried (29g protein).
Snacks:
Mid morning (11am) – 100g tuna (30g protein) + 1 thin plain rice cake.
*Total protein for the day: 99g YAY!
**This is the first time in my life I know exactly what amounts of what I'm putting into my body. Kinda interesting! Like a game.
Superhuman Workout
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, 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 15:40 (15m 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.
*Note: It took 4:00 (4m) 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)
Hatha yoga – Not done except some post workout yoga stretching.
Freediving training (pool) – Just did 3 sets of 48m free immersion style. No time tracked. Just had fun while kids were playing beside me in the pool.