Establishing Standards – Week 8

Previous Posts:

Check out the Intro post to get an idea of what this blog is about.

Week 7: I look at little closer at my body goals with tape measurements.

Week 6: I give a voice to my introverted side by focusing a little on books.

Week 5: I look more in-depth at my workouts using the assistance of some apps.

Tables:

Weekly Report Feb 19-25 2016

Description of the Week:

Feb 19: Started off the day with some breakfast before heading to work. Got some lunch out. After work we went to the dog park. We had a little dinner and relaxed to some Netflix and Hulu. Stayed up a little late before reading and bed. Energy Level: 4/4

Feb 20: After breakfast, packed up to visit the in-laws. Had to stop by work briefly. Starting feeling a little queasy at this point and it lasted most of the weekend. Grabbed some lunch on the way. Helped with a little housework. Then relaxed most of the rest of the evening with some TV and reading. Grilled out for dinner.  Energy Level: 4/4

Feb 21: Woke up during the night because my stomach was upset, but slept okay the rest of the night. Had some breakfast before heading to church. Got some lunch out and some new tires for the wife’s car. We drove back home and I took a nap in the passenger’s seat. The puppy got a little car sick and we had to address that, but overall he’s been better. Made some dinner at home, stopped by work briefly, and watch a little bit of TV before calling it a night. Energy Level: 4/3

Feb 22: We woke up early to get the puppy his last tapeworm shot. Then got ready for the day and had a normal day at work. Came home and had dinner before getting groceries. Spent most of the night up working on my presentation for the morning. Energy Level: 4/4

Feb 23: Slept in a little bit later. Got ready and went to work and gave my presentation, which went relatively well. After coming home had dinner out, watched some Netflix, and spent some time on the stationary bike. Read some before bed. Energy Level: 4/3

Feb 24: Slept in a little bit again. Move some furniture around after breakfast before heading to work. After work, had dinner and game night with the brothers. It was the first in a while. The puppy peed on the bed to remind us why we don’t put him up there. Oh well, shame on us. Did my body measurements before reading and bed. Energy Level: 4/4

Feb 25: Slept in a bit. Did my body composition before breakfast. Had a standard work day. Came home for some dinner, a nice walk, and some weight training. Relaxed for the rest of the day and read a little bit before bed. Energy Level: 4/4

Weekly Energy Level Average: 4/3.7↓

Book of the Week:

This week I finished up Mindset: The New Psychology of Success by Carol Dweck. Many of the things that I mentioned last week still stand true. While reading the book, I was continually evaluating my mindset to various things and to various relationships. I used it as a lens through which to see what things could be improved. I would encourage most everyone to read at least the first couple of chapters as it does start to get a little redundant with examples, but she really hammers the points home.

Workouts:

Feb 23: Stationary Bike; Active for 16:49; 17 calories burned; Average heart rate of 94; Heart rate range of 79-123
Feb 25: Weight lifting; One arm row (25 lb x 12 reps x 3 sets), Bicep curls (25 lb x 12 reps x 3 sets), Russian twists (25 lb x 12 reps x 3 sets); Active for 27:00; 22 calories burned; Average heart rate of 94; Heart rate range of 63-124

Body Composition and Measurements:

Weight: 153.8 lb 

BMI: 22.1 

Body Fat: 13.6%

Body Muscle: 47.5%

Body Water: 63.3%

Bust: 37 inches 

Chest: 34 3/4 inches 

Waist: 31 1/8 inches 

Hips: 36 3/4 inches

Thighs: 21 inches 

Calves: 14 5/8 inches 

Upper Arm: 11 1/8 inches 

Forearms: 10 3/8 inches 

Analysis:

My resting heart rate for this week is pretty much unchanged from last week  except for my evening resting heart rate being higher on a couple of nights. The first after being sick for the weekend and the second after using the stationary bike in the evening.

I spent less time in each of my heart rate zones this week. Likely because I have less step activity throughout the week as well.

My total sleep is slightly decreased from the previous week but the sleep quality is still good and maybe a little bit better actually. I did not quite hit 8 hours on average, but I was short one night so it’s expected. For REM, light, and deep sleep I have switched over to percentages, because I think that is more important than actual time spent. I am shooting for a REM range of 20-30% or better and a deep range of 15-30% or better.

I was short on my step goals pretty much every day. It’s funny how quickly some of those things fall back. I was short on my number of workouts but at least did not have less than the previous week.  It was still difficult to get my heart rate up on the stationary bike even with increased duration. I might consider switching over to running as it starts to get warmer.

My body composition by weight was the same as the previous week, though you can see some differences in the tape measurements. The hip measurement is largely different because I am measuring around my buttocks rather than my hip bones. I don’t want to make any conclusions on that yet because I don’t know what sort of variation I can expect. But if I continue to see trends in the same direction then I will know it’s real.

Modifications for Next Week:

Now that I have some conditional formatting setup to better highlight values relative to certain goals, I can focus in on those values that are outside of that.

I will double down on my step and workout goals. So 6500 steps/day and 3 workouts a week.

I think I want to try and provide some weekly perspective in the form of weekly news highlights just to provide a worldly context to things and I think it would be interesting when looking back on these.

Feedback from You:

What are some good news sources that seem to have adequate coverage of areas outside of the USA?

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5 thoughts on “Establishing Standards – Week 8

  1. It’s invaluable to see exactly where things are improving and what needs more attention. Since reading your blog, I’ve been keeping more data of my own and in some respects I’ve been delusional about how much work I was doing! Keep up the great work.

    Like

  2. I’m glad you’re finding value from these posts. I’ve similarly been invigorated to do more just because I was keeping better track of everything and able to truly hold myself accountable.

    What did you find the biggest discrepancies in?

    Like

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