11th November 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 5.7 @ 7.30 am

8 hours of sleep

MEDICATION

Trajentamet at 7.40 am

Amlodipine at 7.40 am

Dutasteride @ 10.30 am

Trajentamet at 6.00 pm

SUPPLEMENTS

2 fish oil @ 7.45 a.m 

1 iron tablet @ 7.45 a.m.

DIET

• Breakfast: Puttu with bananas
• Lunch: BBQ cheeseburger, French fries and cappuccino 
• Dinner: Pasta salad with fried giblets

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 100 climbing steps 

9000 walking steps

 400 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

Jacaranda in bloom

        

10th November 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 5.6 @ 7.40 am

8hours of sleep

MEDICATION

Trajentamet at 7.45 am

Amlodipine at 7.45 am

Dutasteride @ 10.45 am

Trajentamet at 6.30 pm

SUPPLEMENTS

2 fish oil @ 7.50 a.m 

1 iron tablet @ 7.50 a.m.

DIET

• Breakfast: Roti paratta and coffee
• Lunch: Basmati rice with fried basa and spinach 
• Dinner: Roti paratta 

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 100 climbing steps 

8000 walking steps

500 slow jogging

60 deep squats

60 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

Recovering thumb

        

9th November 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 6.3 @ 7.25 am

8 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30  am

Dutasteride @ 11.45 am

Trajentamet at 6.00 pm

SUPPLEMENTS

2 fish oil @ 7.50 a.m 

1 iron tablet @ 7.50 a.m.

DIET

• Breakfast: Puttu with banana and tea 
• Lunch: Basmati rice with lamb kebab
• Dinner: Basmati rice with mixed vegetables 

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 200 climbing steps 

 6000 walking steps

 500 slow jogging

60 deep squats

60 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

Steaming puttu for breakfast 

        

7th November 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2 2 liters

BG: 6.0  @ 7.20 am

8 hours of sleep

MEDICATION

Trajentamet at 7.10 am

Amlodipine at 7.10 am

Dutasteride @ 11.00 am

Trajentamet at 6.00 pm

SUPPLEMENTS

2 fish oil @ 7.20 a.m 

1 iron tablet @ 7.20 a.m.

DIET

• Breakfast: Oatmeal with chia seeds, green salad and coffee
• Lunch: One veggie hotdog
• Dinner: Fried basmati rice  with prawns, eggs and spinach leaves 

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 250 climbing steps 

 11,000 walking steps

 500 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

My birthday picture

        

8th November 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 5.5  @ 7.20 am

8 hours of sleep

MEDICATION

Trajentamet at 7.25 am

Amlodipine at 7.25 am

Dutasteride @ 10.45 am

Trajentamet at 6.30 pm

SUPPLEMENTS

2 fish oil @ 7.25 a.m 

1 iron tablet @ 7.25 a.m.

DIET

• Breakfast: Lamb kebabs and coffee
• Lunch: Basmati rice and mixed vegetables 
• Dinner: Fried rice with eggs, prawns, anchovies and gaichoy

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

120 climbing steps 

1000 walking steps

 700 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

Jacaranda across from our unit in full bloom

        

6th November 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 6.0 @ 7.00 am

8 hours of sleep

MEDICATION

Trajentamet at 7.05 am

Amlodipine at 7.05 am

Dutasteride @ 10.45 am

Trajentamet at 6.30 pm

SUPPLEMENTS

2 fish oil @ 7.10 a.m 

1 iron tablet @ 7.10 a.m.

DIET

• Breakfast: Oatmeal with teff, sorghum, dates, sultanas, chia seeds and coffee
• Lunch: Roti paratha 
• Dinner: Fried basmati rice with anchovies, eggs, prawns, peanuts and tomatoes

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 200 climbing steps 

 11,000 walking steps

 1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

Self portrait in our balcony

        

5th November 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 6.0 @ 6.45 am

8 hours of sleep

MEDICATION

Trajentamet at 6.45 am

Amlodipine at 6.45 am

Dutasteride @ 10.30 am

Trajentamet at 7.00 pm

SUPPLEMENTS

2 fish oil @ 6.50 a.m 

1 iron tablet @ 6.50 a.m.

DIET

• Breakfast: Roti paratta and one navel orange
• Lunch: BBQ cheeseburger and a cappuccino 
• Dinner: Basmati rice, pork chop, brown mushrooms and spinach

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 200 climbing steps 

12,300 walking steps

400 slow jogging

60 deep squats

60 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls

Jacaranda in full bloom in      front of our balcony