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Daily Journal of Life 25.04.2023


Habits

Habit

Description

Y/N

Remarks

Exercise

My Religion

Yes

Went to the Gym an hour later than usual. The alarm did not go off so I slept an extra hour. Probably I under-slept for 2 previous nights.

Started with a 10 min treadmill walk.

Went to the CrossFit section which was overcrowded.

Went to the weights area and performed shoulder exercises. Shoulder press machine, lateral raises, lying rear dumbbell raises and Smith machine shrugs.

Moderate to low weights lifted. Do not want to rush into the lifting again. Always get injured in a rush. Happy that the form was good and no movement induced any pain. But body was reluctant to perform shrugs. Possibly due to the similarity of movement to the exercise which got me injured (Deadlift).

After the weight room, I went to the CrossFit section again. Did Barbell glute bridges with weights. There was minimal activation of the glutes in the beginning. Towards the last reps, I could feel some activation. The positive thing is that the body is getting used to this movement that I have hated doing. The setup is fantastic. There is a jump box which is ideal for resting your upper torso. Then the bumper plates are appropriate height to give you room for movement. There is the availability of light plates to progress too. There is a cushion strap available too which snugly fits the bar and is not torn anywhere from the Velcro. All in all, it felt great performing this exercise. I will be incorporating it into my daily rehab ritual.

Then I performed the McGill Big 3 followed by flat body shoulder lifts with 1kg dumbells.

Then I ended off with 1 set of calf raises. I did just 1 set as I did not want to leave without doing any set. I have made a resolve to train calves every day.

The day was good without any back pain. Hoping to take this forward.

Zone 2-3 Training

The range of Heartrate between 110-145 bpm which is good for cardiovascular health. I note it down through my Garmin watch analysis of the workouts. (180 minutes per week target)

0 mins

17 mins for the week so far. Did not record the walk on the treadmill. Did not run on the treadmill as I wanted to observe the reaction of my back after Sunday’s mega run.

I will try cycling at night.

Meditate

5 minutes of practice to start with

No

Not picking up. Try before sleeping.

Influence Book

Book by Robert Cialdini. Want to go slow to internalize the concepts

No

Not done again.

Homework for life

A daily practice to capture important events of the day that made an impact on you; that can form a story.

Yes

While having lunch with P.B recalled how PPS of Member Admin, Sharma had misbehaved with me regarding a case in which he had put in a reference for leniency. I had stayed quiet. Should have spoken. never stay silent for arrogance when it is for an illegal favor.

Weight

Daily monitoring to track my eating habits and goals.

No

Not done today.

Push ups

Just to have an everyday pump

20

In the bathroom before showering.

Kegel

For a strong pelvic muscle floor.

Yes

Did in the Car

Calves

To grow these minions

20

Seated Calf raises + Tibialis Raises

Write

To take forward a passion not realized

Yes

Blog

Mewing

Just a fad maybe. To breathe better; for a visible jawline

No

As I write this

One Podcast

Podcasts to learn and grow. Utilize Travel time

Yes

Huberman on fitness. Talked about rep cadence.

Flossing

Remove Plaque, prevent cavities

Yes

Morning. Want to visit a Dentist for scaling.

Brush at Night

Needs no description

Yes

Thankfully

Skin Care

To look at least my age and age gracefully

Yes

Doing well.

Clean

No Intoxications for a spiritual, healthy, productive, and meaningful life

Yes

103 days

No Po

Abstinence from a vice

Yes

352 days. Another landmark. Big landmark in 13 days.

 

 

 

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