“Fitness isn’t a punishment; its a blessing. Nutrition isn’t restrictive; its healing. Health isn’t a one-size-fits-all-thing and may not look the same for everyone, but its something worth fighting for.”
Monday 14 dec
- HRV: 72(-8)
- Sleep: 0030 – 0600 (5.5hrs)
- Quality: 10/10 – slept with earplugs and eye masks. Woke up naturally without alarm and totally refreshed! Feel like if I try and force myself back to sleep, I will probably feel more tired later. Zero feelings of jet lag. Or is this jet lag?
- Mediation: 30mins
8am
- 3Miles Easy run
- Full body stretch
- Calisthenics
- Pull-ups: 1 each side
- Chin ups: 1 each side
- 5 Muscle ups to 8 dips to 8 pull-ups
- DB-hand Shoulder press w log (heaviest): 6
- Single hand thrusters w medium log: 4 each side
- Hanging led wipers: 15
- Hanging leg raisers: 4 front, left & right
- Explosive traveling dips: 5 front 5 back
- Single leg step jumps: 4 each side
- Multidirectional lunges: 2 rounds
- Lying alternate arm & leg superman lifts: 10
- Push-ups: 10 clapping, 10 normal
- V-ups: 10
- Jump squats: 6
- Pull-ups: 12
- Alterbate Front levers & straight arm pull-up tries: 4
- Freestyle Handstand tries: 3 (longest hold – 5 sec)
- 16kg Kettlebell swings: 40 double hand, 7 single hands
During the day:
- Study breaks: self massage / roll
- 10mins meditation
5pm – Kayaking
- Distance: 8km easy
- Time: 1hr +
- Cooldown: Full body stretch
Commute: Walk 2.5miles, Cycle 0.5 miles
Tues 15 Dec
- HRV: 73(+1)
- Sleep: 2200 – 0600 (8hrs)
- Quality: 10/10
- Meditation: 10mins
730am – Run
- 3mi easy
- Time: 31:31
- Ave HR: 174
- Ave Pace: 10:29
- Calisthenics
- 5 Muscle ups to 12 dips to 8 pull-ups
- Hanging leg wipers: 15
- Alt Front lever & straight arm pull-ups: 3
- DB arm shoulder press: 9
- Single arm shoulder press: 5 ea
- Alt arm leg supermans: 10
- Swimmers back extension: 5
- V crunch, side crunches: 14, 6, 6
- Freestyle Handstand tries: 3
- Reclined rows: 13
Before lunch– Full body SMR
3pm – Kayaking
- Easy technical mileage
- Distance: 14.3km
- Time: 1.5hrs
- Cooldown: full body stretch
- Notes: felt really good so I decided to continue even though my goal was just to do 8km or more.
Commute: Walk 4.2 miles, Cycle 2.4 miles
Notes: Starting this week, I’ve embarked on a cold turkey keto diet. B4, I used to still spam carbs in the evening, using the bulletproof diet’s concept of cyclic ketogenic. But now I’ve completely eliminated all carb sources. Started running again yesterday after 2 weeks of not running to let my ITB rest. 3miles yesterday, 3 miles today. Felt the strain/inflammation on both days, was even hesitant to run today but went for it after foam rolling. Today tho, I don’t feel it when I walk like I felt yesterday. Could either be the diet or mayb just my body getting used to running again. Started taking fish oil, 1g after every meal too.
Wed 16 Dec 2015
- Sleep: 2220-0120, 0300-0400. 4hrs
- Quality: 10/10 – not sure if this is jet lag. woke up to pee, couldn’t fall back asleep. Frustrated, I meditated for 20mins and still didn’t feel sleepy.. Trying to go back to sleep would be frustrating so I went to do some work until I got tired enough.slept again at 3am, woke up at 4. Meditated for 20more mins. Fee totally awake. They say meditating for 1hr = 2 hrs of restful sleep.
730 – Weights
- 51 Burpees
- 40kg Barbell complex, finish exercises sequentially before going for next round x 3 rounds
- Snatch
- Upright rows under grip
- Front squats
- Calf raisers
- Single arm Lateral lift from side
- Calisthenics complex, 2 rounds (switched some exercises in btw)
- Single arm pull-ups: 3, 2
- Hanging wipers: 20, 15
- Hanging leg lifts front,side,side: 4, 3
- Squat jumps: 5
- Jumping Skater’s lunge: 10
- Alt arm/ leg supermans: 10 ,5
- Single are push-ups: 2, 1
- Archer push-ups: 3
- Muscle ups complex
- Muscle ups 6, 4
- Dips 8, 6
- Pull-ups 8, 6
- Handstand push-ups: 4
- Full body SMR
Commute: Walk 3miles
Thursday 17 Dec 2015
- Sleep: 2300-0530, 6.5hrs
- Quality: 10/10
- Notes: left my HR monitor at the park and someone took it so now can’t measure HRV anymore..
10am – Kayak
- Distance: 16.3km
- Time: 2hours
- Full body stretch
- Full body self massage
Commute: walk 2.5miles, cycle 1mile
Friday 18 Dec 2015
- Sleep: 1530-1930, 0000-0400, 8hrs
- Quality: 10/10
Before breakfast: Calisthenics
- 52burpees
- Pull-ups
- Core (front): v-ups, v-side crunch
- Standing Ab roller
Sat 19 Dec 2015
Sleep: lots on the plane, lost count..
6am
- Stair climbing & descent
- Distance: 3 miles
- Time: 30mins
- HR: 186(top of 20floors), 148(1st floor)
- Calisthenics
- 53 Burpees
- 3 sets of:
- Push-ups
- Reclined rows
- Alt arm/leg Supermans
- Core: front
- Handstand push-ups
- Alt bridge single leg lifts
Commute: 9miles walking
Sunday 20 Dec 2015
Calisthenics: 30mins, full body
Commute: 4.3mi walking
Week 26
Monday 21st dec 2015
- Sleep: 2315-0615
- Quality: 10/10
- Hot spots: distal right 3rd toe metatarsal joint, Achilles’ tendons, upper back, chest.
- Today’s plan: foam roll, stretch, hot spa, sauna. Hopefully I can recover by tmr to train.
Calisthenics: 30mins, full body + 55 Burpees
Body maintenance: 30mins self massage
Commute: 2.5miles walking
Tuesday 22nd Dec 2015
- Sleep: 2230-530, 7hrs
- Quality: 10/10
- Hot spots: Achilles’ tendon, fatigue in most muscles, time for a rest from calisthenics
Before breakfast: 30mins calisthenics + Full body stretch in Onsen hot spring
Before dinner: Kickboxing + 56burpees
Before bed: Full body stretch
Commute: 3.8mi walking
Wednesday 23rd Dec 2015
- Sleep: 2150-0550, 8 hours
- Quality: 10/10
- Hot spots: Achilles’ tendons are recovering, still slightly tight. Pain on right metatarsal also getting much lesser, almost gone. Should be able to run again in 2 days.
- Intention for today: rest and let my body heal.
Before breakfast:
- Hot spring soak: 15mins
- Full body stretch
Before bed: Full body stretch
Commute: walking 11.3km
Thursday 24th Dec 2015 – Last day in Japan
- Sleep: 2230-0530, 7hours
- Quality: 10/10
- Dream journal: Had a nightmare yesterday. Dreamt that I lost my temper and exploded at my mother. Shouted a lot of hurtful things to her. When I woke up and reflected on it, I realized that once the words leave my mouth, I cannot take them back and the damage is irreversible. I did not like hurting her feelings or anyone else’s feelings for that matter. Need to show more love to the people I interact with. Lastly, I realized when I woke up that there was a mirror in front of the bed facing me. Wonder if this is the cause of the nightmare? Still, that nightmare taught me a valuable lesson.
- Meditation: 45 mins
- Hotspots: Achilles’ tendon still aching badly from the stair run 5 days ago…..
- Intention for today: some calisthenics to keep fit but emphasize on recovery. Stretch whenever possible and roll muscles at least once.
Before breakfast: Calisthenics
- Kickboxing / animal movements for warmup
- 57 Burpees
- 57 v-crunch
- 57 side crunches
- 57 superman lifts
- 57 bridge single leg lifts
- 57 Alternate calf raisers & toe lifts
- 57 suspension straps reclined face pulls
- 57 lunges (multidirectional)
- Handstand hold (57 counts)
- Notes: decided to do a number count workout focusing on the number of Burpees for the day. Done consecutively for as many reps as possible with minimal rest until the count is reached.
After breakfast: full body self massage
Full body stretch: on the plane, before bed
Commute: 5.9km walking
Friday 25th Dec 2015: Christmas Day, 1st day back from Japan
- Sleep: 0030-0730, 7hrs
- Quality: 10/10
- Meditation: 15 +10+10 mins
- Hotspots: Achilles’ Tendon still tight.
- Intention for today: Run, Kayak
Before breakfast: Run P1D4
- Distance: 3 miles
- HR: 65-70%
- Full body stretch
After Lunch: full body self massage
Before bed: Full body stretch
Reflection: too tired this afternoon after the run and overslept. Will kayak tmr instead. Prioritized sleep and recovery over training more.
Commute: 5.2km walking
Saturday 26th Dec 2015
- Sleep: 0030-830
- Quality: 8/10
- Meditation: 15
- Hotspots: Achilles’ tendons, ITB
- Intention for today: strength, kayak
Before breakfast: Strength (calisthenics + 16kg KB)
- Warmup: full body self massage/roll + 0.5km kettlebell luggage carry + animal walks
- 58 Burpees
- 58 double hand KB swings
- 58 multidirectional lunges
- 58 alt calf and toe raisers
- 58 max muscle ups to max dips to max pull-ups to max reclined rows
- 58 v-ups, side v-crunches
- 58 side kicks
- 29 shoulder press each arm
- 10 KB snatch ea arm
- Single hand push-ups, pull-ups tries
- 3 Freestyle handstand hold tries
- Cooldown: Full body stretch
After lunch: Full body SMR
Kayak
- Warmup: 0.8mi run
- Distance: 10km
- HR: 65-75% Max HR
Commute: walking 5.1km
Sunday 27th Dec 2015
- Sleep: 2300-0600, 7hrs
- Quality: 9/10
- Hotspots: mostly a minor stuff, glutes ache from the lunges yesterday, Achilles’ tendon much less stiff, left Bicep might be a little strained, right shoulder, elbow
- Intention for today: kayak, run
Am – Kayak
- Distance: 12km
Pm- Easy Run
- Distance: 3mi
- HR: 65-70% max
Commute: walk 4.7km, cycle 2.6
Weekly totals
- Walk: 46.2km
- Run: 6.8mi
- Kayak: 22km
- Calisthenics sessions: 4
- Reflection: couldn’t clock much mileage or do much aerobic work this week because of the tours and snow in Japan.
