Menu

Stretches (expanded)

Push-ups 15x, 2 sets

Sit-ups 15x, 2 sets

REFLECTION

• After the last blog post, I took another hiatus (this time unplanned; undesirable). In order to not repeat this and to make it easier for me to re-establish this as a habit, I decided to omit the process of recording my body status because I see little noticable change and thus is not meaningful enough. 
• I also decided that I discontinued walking because it is impossible for me to routinely walk like I did during the Zoom period, and the only possible occasion to do so within the week is Sunday which renders ineffective.
• I felt rather horrible doing the exercises (especially push-ups) because I haven't done it for a while now (10 days).
• On a positive note however, stretches were not a problem since I have been doing it whenever I practice the trombone

Stretches (expanded)

Push-ups 15x, 2 sets

Sit-ups 15x, 2 sets

Weight: 47.8 kg

Fat mass: 4.17 kg

Muscle mass: 41.59 kg

Bone mass: 2.18 kg

REFLECTION

• From 2/15 I put this experience into a period of hiatus, because of end-term exams. However, from today on, I am resuming this daily routine. 
• It was very evident that dexterity and strength of the body consistently deteriorates if not buffed for a period of time. I think this is the same with most things; if you do not do it every day, youwill have to get it back to where you took off because it has certainly worsened
• I feel like I have to increase the amount of exercise compared to the period before the hiatus.
•  

Stretches (expanded)

Push-ups 15x, 2 sets

Sit-ups 15x, 2 sets

Weight: 48.2 kg

Fat mass: 2.19 kg

Muscle mass: 41.59 kg

Bone mass: 4.17 kg

REFLECTION

• Today I had more pain than ususl while stretching. I think this might be because I was not taking enough time to maintain certain stretching position, limiting effectiveness.
• From tomorrow I aim to spend at least 10, ideally 15 seconds per stretching position. This way I can stabilise the stress on the muscles.

Stretches 

Push-ups 15x, 2 sets

Sit-ups 15x, 2 sets

Weight: 48.4 kg

Fat mass: 4.33 kg

Muscle mass: 41.88 kg

Bone mass: 2.19 kg

REFLECTION

• I am surprised that my muscle mass spiked up by 0.3 kg. I hope this is a product of this daily exercise routine.
• Today I had to be out pretty much for the whole day, but I had the chance to walk a bit so I guess it is at the very least, better than not walking outside at all. 

Menu

Stretches 

Push-ups 20x, 2 sets

Sit-ups 20x, 2 sets

Jump-rope 30 minutes

Weight: 47.9 kg

Fat mass: 2.17 kg

Muscle mass: 41.55 kg

Bone mass: 4.18 kg

REFLECTION

• Today I was able to get back to the original full routite today. 
• Clearly I have an issue with consistency in following this full routine, so I am considering to lessen the amount of exercises and/or reps and sets for muscle exercises.

2/4

Menu

Stretches 

1.5km walk

Weight: 48.0 kg

Fat mass: 2.18 kg

Muscle mass: 41.57 kg

Bone mass: 4.18 kg

REFLECTION

• Today I did not walk because I failed to make up time to do so. This has been an intermittent issue for several weeks now, but I got to a tentative solution
• The solution is to designate a fixed timeframe (30 minutes) to walk (eg.16:00 - 16:30) and abide by it strictly for a few days. Once it becomes easier and more naturally incorporated into my time, I should be able to have it as a properly established routine. 

2/5

Menu

Stretches 

Push-ups 20x, 2 sets

Sit-ups 20x, 2 sets

1.5km walk

Weight: 47.8 kg

Fat mass: 2.16 kg

Muscle mass: 41.54 kg

Bone mass: 4.17 kg

REFLECTION

• I was able to follow the solution set yesterday, but I don't think it will last this way because normal school days resume in a few days. 
• Today was rather fulfilling though because I was able to follow the full routine anyways.

2/6

Menu

Stretches 

Push-ups 20x, 2 sets

Sit-ups 20x, 2 sets

Weight: 47.8 kg

Fat mass: 2.16 kg

Muscle mass: 41.50 kg

Bone mass: 4.17 kg

REFLECTION

• Today I was not able to find the time to walk again which was a bit disappointing because I was not able to continue the trend I said to start the day before yesterday.
• However the important thing is to continue weighing, training even to a minimal extent, so I will try not to be too pessimistic.

2/7

Menu

Stretches (expanded)

Push-ups 15x, 2 sets

Sit-ups 15x, 2 sets

Weight: 48.2 kg

Fat mass: 2.19 kg

Muscle mass: 41.58 kg

Bone mass: 4.18 kg

REFLECTION

• Today I reduced the amount of muscle training and instead focused on  stretching. 
• Although I do not feel much had changed when I am actually doing the exercises, I am discovering more instances where my physique (especially the left side of my body) improved in mobility and dexterity.
• Since I am getting busier and busier, I am considering to cut walking for a rather extended period of time (until the end of this month).

2/8

Menu

Stretches (expanded)

Push-ups 15x, 2 sets

Sit-ups 15x, 2 sets

Weight: 48.1 kg

Fat mass: 2.20 kg

Muscle mass: 41.55 kg

Bone mass: 4.17 kg

REFLECTION

• Today I re-expanded my stretching menu. 
• Since re-locating the time to stretch from nighttime to right before I parctice the trombone (which is just before 17:00), I am consistently noticing the difference stretching makes in my lung capacity. Stretching makes it much easier to breathe in more arir in much less effort. In other words, efficiency of the lungs are boosted by stertcing (particularly the upper body). I hope to keep this timeframe at least for the time being

2/9

Menu

Stretches (expanded)

Push-ups 15x, 2 sets

Sit-ups 15x, 2 sets

Weight: 48.2 kg

Fat mass: 2.19 kg

Muscle mass: 41.58 kg

Bone mass: 4.18 kg

REFLECTION

• From yesterday I am not able to find the time to properly walk 1.5km out in thr park because I come home when it's already dark. However, I consistently walk a few thousand steps (minimum) each day to get to school and back. 
• Like right after winter break, it will be near impossible for me to properly walk as part of exercise. However, I still walk a considerable distance compared to my usual proper routine distance.

2/10

Menu

Stretches (expanded)

Push-ups 15x, 2 sets

Sit-ups 15x, 2 sets

Weight: 48.0 kg

Fat mass: 2.18 kg

Muscle mass: 41.56 kg

Bone mass: 4.16 kg

REFLECTION

• Today was a bit unpleasant in terms of body state because I did not have PE class so this was the first time today to properly move my body. The presence of PE classes mattered more than I thought.
• I am able to maintain the normal (but not full) routine without walks

2/11

Menu

Stretches (expanded)

Weight: 47.9kg

Fat mass: 2.17 kg

Muscle mass: 41.53 kg

Bone mass: 4.16 kg

REFLECTION

• Today I am slightly disappointed because I cut muscle training. However it was for a valid reason so I am not pissed off which is a good thing. Also, there is no reason to because I am still measuring myself and stretching (for longer then usual)
• Tomorrow, I want to at least resume push-ups

2/12

Menu

Stretches (expanded)

Push-ups 15x, 2 sets

Sit-ups 15x, 2 sets

Weight: 48.0 kg

Fat mass: 2.17 kg

Muscle mass: 41.58 kg

Bone mass: 4.16 kg

REFLECTION

• I kept my promise: I brought back push-ups (and also sit-ups) so I am a bot happy because I proved myself that I can fix routines and still make it going. I think this is another skill I am gaining through this CAS experience.

Stretches (enhanced, 40 mins)

Push-ups 20x, 2 sets

Sit-ups 20x, 2 sets

Jump-rope 30 minutes

Weight: 47.9 kg

Fat mass: 2.17 kg

Muscle mass: 41.55 kg

Bone mass: 4.18 kg

REFLECTION

• Becuse I had meetings right after school today (and it was windy af), I could not resume walking. However I did jump-rope right outside my house where most of the wind is blocked. 
• Although I missed walking, I was able to resume my usual muscle exercise routine.
• Tomorrow I aim to walk the usual distance and mainatin it into the day after.

Stretches (enhanced, 40 mins)

Weight: 48.0 kg

Fat mass: 2.18 kg

Muscle mass: 41.58 kg

Bone mass: 4.18kg

(body data added later)

REFLECTION

• I am disappointed with myself today because I slacked off and only did stretching (although longer than usual). 
• Tomorrow I have to get out of the spiral of slacking (more like procrastinating??) and get back on with my normal routine, which has been more or less maintained for the past month and almost a half. 

Stretches (enhanced, 40 mins)

Weight:  

Fat mass: 

Muscle mass: 

Bone mass: 

(body data added later)

REFLECTION

• I had an external exam today so I was not able to return to the full routine; must do tomorrow, most probably during independent study.
• Although I did not do muscle training nor walking, I spent nearly twice the time for stretches.
• As I mentioned above, tomorrow I aim to resume my usual full routine, and maintain it from tomorrow on.

Stretches (enhanced)

Jump-Rope

Weight:  

Fat mass: 

Muscle mass: 

Bone mass: 

(body data added later)

REFLECTION

• As I wrote yesterday, I could not go out and walk today but instead did my jump-rope assignment which is a good alternative.
• Because of the same reason that I am not walking till this weekend, I could not also do stretching today. Most probably tomorrow would be quite the same.
• On Sunday I obviously must do more than usual, both for walking and muscle exercises

Stretches 

Push ups (30x, 1 set)

Sit ups (30x, 1 set)

Weight: 48.1 kg 

Fat mass: 4.24 kg

Muscle mass: 41.68 kg

Bone mass: 2.18 kg

REFLECTION

• From today till the 31st I have to cut back on walking because I have to study for an external exam coming up. To make up for it, I replace walking with jump-rope, which is an assignment for PE, which means Ican use independent study time for it
• I took more time for stretches as usual, partly to compensate for the walking loss