Day 336 (F, 111202) — Friday Setlist

Update. Monday’s post will be my comparison of the 4 Hour Body (4HB) Slow Carb Diet (SCD, Atkins, Paleo, and Primal diets.  It may not go out until a bit later in the morning than usual, but it will go out Monday.

Songs for The Irish in Me.  Today is Celtic Day on New John Radio.  Enjoy the fun. =)

Puirt a Beul by Sileas. It means ‘mouth music’ in Gaelic.  What a fun tune!  In my mind’s eye, I can see the lovely Irish ladies reeling through the fields. =)

Dónal Agus Mórag The New Rigged Ship by Altan.  Feel the rolling of the sea beneath the deck in the subtle rhythms of this melody.

The York Reel Dancing Feet by Gerald Trimble.  Love the woodblocks — tattatataptattatap!

These songs are all from the album Celtic Odyssey.  You can listen to the whole Celtic Odyssey playlist on YouTube.


Exercise. Monday’s and Wednesday’s workouts were great! I’ll be short on time today but I’ll make it work. =)

Exercise Sets Reps Notes
1 Myotatic Crunches 2 25
2 Cat Vomit Exercises 2 20
3 Push-ups 2 50
4 Pull-ups 2 10 assisted
5 Squats 2 50
6 Dips 2 20 assisted

Review. pending


Plan for Week 47. Focus on the basics, John. Make it happen.

Change for today: tonight’s dinner may include some non-SCD elements.  I’ll try to limit them but not fret about it too much.

Day Fast? SCD? Run/Exer?
Sunday No No No
Monday Yes Yes Yes
Tuesday Yes Yes No
Wednesday Yes Yes Yes
Thursday Yes Yes No
Friday Yes Yes Sort of Yes
Saturday No No TBD
Red = a negative deviation | Green = a positive deviation | Blue = a note



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