6th January 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 5.5 @ 8.10 am

BP: 104/69/73 @ 8.15 am

9 hours of sleep

MEDICATION

Trajentamet at 8.25 am

Amlodipine at 8.25 am

Dutasteride @ 4.00 pm

Trajentamet at 7.00 pm

SUPPLEMENTS

1 fish oil @ 8.30 a.m 

1 iron tablet @ 8.30 a.m.

DIET

• Breakfast: Oatmeal with chia seeds, teff, sorghum, dates, sunflower kernels and coffee
• Lunch: Brown rice with lentil curry
• Dinner: An apple and rock melon

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

1000 soleus pushups

200 climbing steps 

8500 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 

Tomatoes and zucchini on sale today

5th January 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2 3 liters

BG: 5.2 @ 7.30 am

BP: 102/69 @ 7.35 am

9 hours of sleep

MEDICATION

Trajentamet at 7.40 am

Amlodipine at 7.40 am

Dutasteride @ 2.00 pm

Trajentamet at 8.00 pm

SUPPLEMENTS

1 fish oil @ a.m 

1 iron tablet @  a.m.

DIET

• Breakfast: Oatmeal with chia seeds, dates, sultanas and coffee
• Lunch: Pasta with tomatoes, lamb, eggs and spinach
• Dinner: An apple and banana fritters 

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

1000 soleus pushups

 150 climbing steps 

 10,000 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 

Beethoven at Fogler Library

4th January 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 5.5 @ 7.10 am

BP: 101/69 @ 7.15 am

9 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Dutasteride @ 11.00 am

Trajentamet at 6.00 pm

SUPPLEMENTS

1 fish oil @ 7.35 a.m 

1 iron tablet @ 7.35 a.m.

DIET

• Breakfast: Oatmeal with chia seeds, flaxmeal, almond meal, sultanas and coffee 
• Lunch: Spiral pasta with eggs, lamb, Irish sausage, tomatoes and spinach
• Dinner: Egg omelette with anchovies

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

1000 soleus pushups

100 climbing steps 

 10,000 walking steps

200 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 

3d January 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 5.4 @ 7.35 am

BP: 111/70 @ 7.40 am

8 hours of sleep

MEDICATION

Trajentamet at 7.45 am

Amlodipine at 7.45 am

Dutasteride @ 11.00 am

Trajentamet at 6.00 pm

SUPPLEMENTS

1 fish oil @ 8.05 a.m 

1 iron tablet @ 8.05 a.m.

DIET

• Breakfast: Oatmeal with chia seeds, flaxmeal , sesame seeds and coffee
• Lunch: Basmati rice with lentil curry and fried anchovies with onion
• Dinner: Roti paratta and a pear0

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

1000 soleus pushups

 200 climbing steps 

 12000 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 

After Christmas sale

2d January 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1 liter

BG: 5.6 @ 7.00 am

BP: 115/67 @ 7.05 am

10 hours of sleep

MEDICATION

Trajentamet at 7.10 am

Amlodipine at 7.10 am

Dutasteride @ 2.00 pm

Trajentamet at 6.30 pm

SUPPLEMENTS

1 fish oil @ 6.00 p.m 

1 iron tablet @ 6.00 p.m.

DIET

• Breakfast: Lebanese pita wrap with scraped carrot and coffee
• Lunch: Basmati rice and lamb curry with tomato
• Dinner: One navel orange and a banaba

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

1000 soleus pushups

150 climbing steps 

11000 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 

Dec 26, 1983 Three Joes

        

1st January 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG: 5.36 @ 11.50 am

BP: 122/71 @ 11.55 am

8 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Dutasteride @ 11.00  am

Trajentamet at 7.30 pm

SUPPLEMENTS

1 fish oil @ 11.45 a.m 

1 iron tablet @ 11 45 a.m.

DIET

• Breakfast: Oatmeal with chia seeds, sunflower kernels, dates and mug of cumin tea
• Lunch: Basmati rice with scrambled eggs, baby spinach, tomatoes, and okra
• Dinner: One navel orange 

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

1000 soleus pushups 

 200 climbing steps 

 10000 walking steps

 1000 slow jogging

100 deep squats

100 wall slides

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 

Sweet potato chips

        

31st December 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG: 6.0 @ 6.30 am

BP: 108/73 @ 6.45 am

8 hours of sleep

MEDICATION

Trajentamet at 6.30 am

Amlodipine at 6.30 am

Dutasteride @ 11.00 am

Trajentamet at 6.00 pm

SUPPLEMENTS

1 fish oil @ 6.50 a.m 

1 iron tablet @ 6.50 a.m.

DIET

• Breakfast: An apple and a mug of tea
• Lunch: Three flapjacks
• Dinner: Basmati rice, lentil curry and fish with spinach 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

1000 soleus pushups 

 100 climbing steps 

 11,000 walking steps

1000 slow jogging

100 deep squats

100 wall slides

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 

Zucchini on sale