9th July 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 6.0 @ 7.00 am

8 hours of sleep

MEDICATION

Trajentamet at 7.05 am

Amlodipine at 7.05 am

Trajentamet at 3.00 pm

SUPPLEMENTS

3 fish oil @ 3.05 a.m 

1 iron tablet @ 3.05 a.m.

DIET

Breakfast: Oatmeal with teff, sorghum, dates, sultanas, almonds and Vittoria coffee 

Lunch: Jasmine rice and steamed basa 

Dinner: Basmati rice, spicy chicken and bakchoy

EXERCISE 

100 alternate nostril breathing

100 air cycling

100 door squats

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squat

100 Buddhist bounce

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 400 climbing steps 

 6,000 walking steps

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 

Thirty steps up to our apartment

        

8th July 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 5.2 @ 7.30 am

8 hours of sleep

MEDICATION

Trajentamet at 7.35 am

Amlodipine at 7.35 am

Trajentamet at 6.00 pm

SUPPLEMENTS

3 fish oil @ 7.40 a.m 

1 iron tablet @ 7.40 a.m.

DIET

• Breakfast: Oatmeal with teff, sorghum, dates, sultanas, almonds and fenugreek tea 
• Lunch: Flat bread
• Dinner: Basmati rice with turmeric, spicy potatoes, fried basa and yoghurt salad

EXERCISE 

100 alternate nostril breathing

100 air cycling

100 door squats

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squat

100 Buddhist bounce

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

400 climbing steps 

9,000 walking steps

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 favourite clock

        

7th July 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 5.6 @ 7.35 am.

8 hours of sleep

MEDICATION

Trajentamet at 7.40 am

Amlodipine at 7.40 am

Trajentamet at 6.15 pm

SUPPLEMENTS

3 fish oil @ 7.45 a.m 

1 iron tablet @ 7.45 a.m.

DIET

Breakfast: Oatmeal with teff, sorghum, dates, sultanas, walnuts and Vittoria coffee 

Lunch: Basmati rice with turmeric, yoghurt salad and stir-fried eggs 

Dinner: One apple

EXERCISE 

100 alternate nostril breathing

100 air cycling

100 door squats

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squat

100 Buddhist bounce

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 400 climbing steps 

8,000 walking steps

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 

Orono 2017

        

6th July 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 4.9 @ 8.05 am

8 hours of sleep

MEDICATION

Trajentamet at 8.10 am

Amlodipine at 8.10 am

Trajentamet at 6.30 pm

SUPPLEMENTS

3 fish oil @ 8.15 a.m 

1 iron tablet @ 8.15  a.m.

DIET

• Breakfast: Oatmeal with teff, sorghum, dates, sultanas and Vittoria coffee 
• Lunch: Mini cheese pizza
• Dinner: Boiled sweet potato

EXERCISE 

100 alternate nostril breathing

100 air cycling

100 door squats

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squat

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

400 climbing steps 

10,000 walking steps

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 

Installed steering wheel to do my door squats now 

        

5th July 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5  liter

BG: 5.7 @ 8.00 am

8 hours of sleep

MEDICATION

Trajentamet at 8.10 am

Amlodipine at 8.10 am

Trajentamet at 7.00 pm

SUPPLEMENTS

3 fish oil @ 8.15 a.m 

1 iron tablet @ 8.15 a.m.

DIET

• Breakfast: Oatmeal with teff, sorghum, dates, sultanas, pepitas, walnuts and Vittoria coffee 
• Lunch: Mini pizza and bakchoy 
• Dinner: Basmati rice with turmeric,  spicy bitter gourd and celery

EXERCISE 

100 alternate nostril breathing

100 air cycling

100 door squats

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squat

100 Buddhist bounce

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

400 climbing steps 

 6,500 walking steps

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 friend Leong Honchee is 76 today!

        

4th July 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 7.5 @ 7.20 am

8 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Trajentamet at 7.00 pm

SUPPLEMENTS

3 fish oil @ 7.45.m 

1 iron tablet @ 7.45 a.m.

DIET

• Breakfast: Oatmeal with teff, sorghum, dates, sultanas, pepitas and Vittoria coffee 
• Lunch: Basmati rice with turmeric, fried basa fish and bakchoy
• Dinner: Mini pizza

EXERCISE 

100 alternate nostril breathing

100 air cycling

100 door squats

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squat

100 Buddhist bounce

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 climbing steps 

 walking steps

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 

Happy Fourth of July

        

3d July 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 4.7 @ 9.25 am

9 hours of sleep

MEDICATION

Trajentamet at 9.30 am

Amlodipine at 9.30 am

Trajentamet at 7.00 pm

SUPPLEMENTS

3 fish oil @ 9.30 a.m 

1 iron tablet @ 9.30 a.m.

DIET

• Breakfast: Oatmeal with teff, sorghum, dates, sultanas, walnuts and Vittoria coffee 
• Lunch: Wholemeal bun and iced coffee
• Dinner: Basmati rice with turmeric, tilapia fillet, bakchoy and fresh tomato

EXERCISE 

100 alternate nostril breathing

100 air cycling

100 door squats

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squat

100 Buddhist bounce

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 300 climbing steps 

11,000 walking steps

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