Day 130 of my “Superhuman Project” (#SHP), Friday 12th Feb 2016:
- Sleep: 10pm till 6am.
Tim Ferriss's 4 Hour Body book lesson/s of the day:
- No reading done today.
3 F's – Fun, Flow and Flexibility:
- Really had fun with Romy and the boys today.
Here's the progress for day 130 of my superhuman project.
Measurements Recorded (on 12th Feb 2016)
Body weight – 75.3 kg (just an additional measurement because I had an initial goal of dropping to 75kg).
Biceps (Left / Right) – 13.0 (not flexed) & 14.4 (flexed) / 13.1 in (not flexed) & 14.5 (flexed)
Chest 39.7 in
Waist – 33.5 in
Hips – 37.5 in
Thighs (Left / Right) – 21.7 in / 21.7 in
Total Inches – 180.2 inches
**Notes:
- Both biceps reduced very slightly.
- Chest increased by 0.7 in.
- Waist slightly less.
- Hips reduced slightly.
- Thighs about the same.
- Really must do some different exercise to get biceps to increase to 15 in biceps.
Superhuman Diet
Breakfast (6am):
1 tsp wheatgrass + water.
Apple cider vinegar + water.
4 fried eggs + black beans.
1 scoop whey protein with water.
Lunch:
1/2 portion brown rice + small portion chicken + ratatouille + brussel sprouts.
Dinner:
1/2 salami pizza.
1/2 portion of a large green salad.
1 Chardonnay.
Snacks:
Morning:
- None.
Evening (12pm – pre-workout):
- 1 scoop whey protein with water.
Evening (6pm):
- 15 sticks of satay.
Superhuman Workout:
Yoga:
- 15 mins meditation.
- 20 mins pranayama breathing exercises.
Freediving training (Pool Training):
- None.
Strength Training:
- Warm up jog (treadmill) – None.
- Push-ups – 3 sets x 25 reps, horizontal, body weight, narrow grip. With legs raised at about 20 degree angle.
- Wide grip lat pull downs – 3 sets x 10 reps, 12 slabs of weight.
- Leg extensions – 2 sets x 10 reps, 12 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, 12 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.
- Lying raised bent knee side twists – 20 reps each side.
- Total workout time: 18:30.
- Plank – 1:40.
- Cat vomit ab workout – 10 reps, 10 sec hold.
- Myotatic crunches – 10 reps, 10 sec hold in crunch.