2024: Morning Routine | IF | Exercise | Sleep

[Ensu]

..... target down to 50kg

Mon_☀️ morning walk + 10000 steps
Tue_ ☀️ morning walk + 10000 steps
Wed_ ✅weight training

Thu_☀️ bush walk 10000 steps
Fri_ ☀️ bush walk 10000 steps
Sat_ ✅weight training
Sun-rest

barbell bar 6.4kg
dumbell bar 1.9kg

[Ensu]

Jan 2024

1
- 53.5, eye massage, water, pills
- took few in due to an unpleasant discussion between A & B. Left the house for a shopping stroll; seated heel raises
2
- 53.1, eye massage, water, pills
- experienced a bit hunger then couldn't stop as soon as starting cooking
- bed at 9pm✔️ (have been trying to get to bed early but hardly feeling for it because of excitement in thinking of renovations and make ups
3
- eyes/face/arms massage, water, pills
- coffee/milk, lots veggies wrapped with seaweeds by 11.30am
- ? exercise
- ? bed at 9pm
** cleaning(mopping/toliet)
** Zeng's house
** washing
** cooking (better to think though what ways of cooking suits ME)
.
.
.
.
.
25 Jan - 601 -- 9000 steps☀️, 10x1 deadlift (54.6kg)
26 Jan - 602 -- 15000 steps☀️
27 Jan - 603 -- weight training 40min ✅
28 Jan - 604 -- 15000 steps☀️
29 Jan - 605 -- 10000 steps (walk+workout)
30 Jan - 606 -- 12000 steps
31 Jan - 607 -- 13000 steps☀️ + weight training40min ✅
(first time for being energetic when got up then had a morning walk feeling great)

[Ensu]

Feb

1 - 608 -- 20000 steps☀️
2 - 609 -- 5000 steps (mall stroll) (53kg)
3 - 6010 -- 13000 steps☀️ + 32min weight training ✅
4 - 6011 -- 10200 steps
.
5 - 6012 -- 14500 steps
6 - 6013 -- 4300 steps
7 - 6014 --
8 - 6015 --
9 - 6016 --
10 - 6017 --
11 - 6018 --
.
12 - 6019 -- 5800 steps
13 - 6020 -- 5100 steps
14 - 6021 -- 9000 steps
15 - 6022 -- 10500 steps
16 - 6023 -- 10100 steps
17 - 6024 -- 11000 steps
18 - 6025 (54.4kg) 12000 steps
19 - 6026 (53.6)
20 - 6027 -- 11000 steps
21 - 6028 -- 5100 steps
22 - 6029 -- 10300 steps
23 - 6030 -- 15000 steps
24 - 6031 -- 12000 steps
25 - 6032 -- 11000 steps
.
26 - 6033 -- 12000 steps
27 - 6034 -- 12000 steps
28 - 6035 -- 14000 steps
29 - 6036 -- 12000 steps


ice bath face
home-made skincare: 5almonds+1tsp flaxseeds soaked overnight, then blend and drain to get the liquid , adding half tsp of honey & olive oil == stay in fridge up to 3 days, massage face

blood test results

haematology -- iron (beef?)
TSH -- iodised salt?
allergy --
urea / phosphate (less meats/nuts/beans/dariry?) less vitamins?

[Ensu]

Mar

1 - 6037 -- 13000
2 - 6038 -- 21000
3 - 6039 -- 23000
.
4 - 6040 -- 5700
5 - 6041 -- 10000
6 - 6042 -- 10000
7 - 6043 -- 18000 + weightlifting
8 - 6044 --
9 - 6045 -- 8100
10 - 6046 -- 17000 + weightlifting
.
11 - 6047 -- 8500
12 - 6048 -- 8000 // 52.6kg
13 - 6049 -- 10000
14 - 6050 -- 19000 + weightlifting
15 - 6051 -- 12000
16 - 6052 --
17 - 6053 -- 12000 + weightlifting
.
18 - 6054 -- 12000
19 - 6055 -- 8000
20 - 6056 -- 13000 + weightlifting (volume increased)
21 - 6057 --
22 - 6058 -- 11000
23 - 6059 -- 13000
24 - 6060 -- 8000
.
25 - 6061 -- 8000
26 - 6062 -- 8000
27 - 6063 -- 10000
28 - 6064 -- 16000
29 - 6065 -- 19000
30 - 6066 --
31 - 6067 -- 13000

[Ensu]

Apr

1 - 6068 --
2 - 6069 -- 13000
3 - 6070 -- 20000
4 - 6071 -- 18000
5 - 6072 -- 15000
6 - 6073 -- 17000
7 - 6074 -- 15000
.
8 - 6075 -- 15000
9 - 6076 -- 13000
10 - 6077 -- 13000
11 - 6078 -- 15000
12 - 6079 -- 20000
13 - 6080 -- 20000
14 - 6081 --
.
15 - 6082 -- 7000
16 - 6083 -- 7000
17 - 6084 --
1) 6.30am getup
2) beans/milk smoothies, 1egg, 2eggs/veggies/mushroom, fruit
3) barbell / battle rope 2x15/2x20 / jump rope
4)
18 - 6085 --
19 - 6086 --
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22 - 6089 --
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25 - 6092 --
26 - 6093 --
27 - 6094 --
28 - 6095 --
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29 - 6096 --
30 - 6097 --

Dr Stacy Sims' HIIT
30min at most with warmup and cooldown. In it, there may be a wonderful minute that gets up to 80-90% of your max heart rate...

minmun 2-3 days weekly resistant training with a few mins at the beginning or the finish HIIT, not 45min HIIT to wear out your body

10 mins of jumping 3 times a week --> increasing bone density

lifting heavy up to 3 times then you aren't able to do more. That's the weight that you should go with.

[Ensu]

May

1 - 6098 --
2 - 6099 --
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[Ensu]

Jun

1 - 60129 --
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[Ensu]

Jul

1 - 60159 --
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[Ensu]

Aug

[Ensu]

Sep

[Ensu]

Oct

[Ensu]

Nov

[Ensu]

Dec