Seven hours of solid sleep with no wide-awake episodes. Morning plank. Eight minutes first thing in the morning on the Air Walk Trainer to burn off glycogen.
Temperature hit a high 101 and it's sticky. This is the last of the ultra-hot days.
Today was a down day (500 calories) on the Alternate-Day Diet (4:3) and a strength-training day.
The Iron Bull Tgrip 2.0 grips for the dumbbells arrived and I put them on the dumbbell bars after some struggle. They do fit better with my small hands than the 2.5-inch diameter Fat Gripz. I now have an extra pair of Fat Gripz which I hope to eventually put on the handlebars of a stepper or elliptical. I'm now through with the three-month whole body conditioning dumbbell program. I can't honestly say I've gained any strength or muscle, but I haven't measured myself lately and I have lost weight. I think I will cycle through the program again, partly because I can't think of an alternative, partly because of inertia, partly because when I started the program, I wasn't using thick grips.
Strength training: 45 minutes of the first month of the whole body dumbbell conditioning program with five pound bars and Tgrips, two sets of 15 reps, internal rotation (rotator cuffs); three sets, 10 reps, external rotation (rotator cuffs); and more.
Cardio: 50 minutes on the Air Walk Trainer, 1172 steps.
Relaxation: half hour nap, 15-minutes of the Miracle Ball Method.
The Body Fortress whey protein arrived, should last me for three weeks. It has
sucralose (Splenda) which I''m leery of so I'm going to take HCB's advice and switch to Optimum Nutrition for my next order.
The Bob's Red Mill nonfat milk arrived so I'm going to start making a dent during my up days in all the boxes of cereal I stockpiled.
The first hernia belt I got had rounded pads, which I read is a no-no because it can press on the hernia, preventing it from closing and scarring. It just occurred to me that I can just dump the pads and use one of the flat pads from the other belt since it comes with two.