One Year Of Discipline, Day 3

A description of the “One Year Of Discipline” challenge can be found here.

We are going on to day 3.

Below you will find

(a) a quick description how I fared on my main goals – losing body fat, working on my blog, installing good habits;

(b) my thoughts for the day;

(c) how the rest of the program went and whether there were any irregularities or other noteworthy points.

Day 3

Losing body fat

I went down from 24.0% to 23.7% –  hopefully I’ll never see 24% again in my life!

Once again, I had my “traditional” breakfast – coffee, eggs, protein shake – and did 120 push-ups, squats and sit-ups each.

I am not sure whether I do them all in good form, but I do know that I always make sure my nose touches the ground for the first 20 push-ups, with wide arm grip, so I really challenge my shoulders. Then, I am taking a more narrow position with my arms and push down as much as I can for 100 more. I am aiming to increase the number I can go completely down onto the floor.

For the first 50 squats, I am letting myself “fall” into the squats, then push myself up fast. The following 70, I am doing them more slowly and never fully extend my upper body again. Is that a clear description? Basically, I am keeping constant tension on my legs. At squat #70, they usually start burning. A great feeling.

For the first 70 sit-ups, I move my upper body completely towards my legs, taking care that my arms are close to my body, so I use as little momentum and leverage from any other body part besides my abs. The following 50 sit-ups, I am only extending my body half way up – which is when I really start feeling my abs.

So far, so good.

Day 3 as also a saturday, and I had some cookies, ice cream and chocolate – my traditional “cheat day”. In the past, I used to gorge on unhealthy snacks on weekends, but this day, I only ate maybe a third to a quarter of what I would normally consume. Maybe in the future I don’t need a cheat day at all.

Working on my blog

I published my day 1 and 2 diary entries. While that blog post does not tackle a universal problem, I hope I can inspire people by posting my progress. It also helps me keeping up with writing one article per day.

The saturday also gave me time to think about a future direction for my blog and come up with a plan to put that direction in motion. As long as I have a plan, I can run along with it  and implement changes without having to think much. That is an ideal way to get things done even though I don’t have much time left during the Mo-Fr workweek.

I am also humbled by many of you coming over to check out my blog after Victor Pride mentioned “One Year of Discipline” in one of his tweets.

Thank you very much everyone, and if you have any questions or suggestions, do let me know in the comments below and I promise I get back to you as soon as I can!


(a) Emotional Health: I had a long eMail exchange with one of my best friends from Germany, so that made me happy.

(b) Spiritual Health: I continued the Happiness Habit. What was I grateful for?

1. Being able to do whatever I want.
2. Having supportive friends.
3. Working my way into independence.

I am also keeping the list of the day on the upper right corner of my blog.

(c) Mental Health: Here are my 10 ideas for the day:

10 ways to prevent electric cords from entangling.

1. Put them into empty toilet paper rolls
2. Roll them around a hook.
3. Use plastic clips to tie them together.
4. Use clips to fix them to a wall
5. Invent a liquid plastic/metal cable that hardens after you put it between two electrical connections.
6. Use fixed wall outlets to plug-in your devices and connect them (similar to electrical outlets).
7. Attach the cables to magnets
8. Use small, rigid plastic fragments that you can connect, sort of like Lego with wire inside. Pets could not gnaw on cables anymore.
9. If we are using headphones on a smart phone, we could just send the weak currents through our skin.
10. Use small clips that prevent tension from building up so cables will never entangle in the first place. When a cell divides in our body, the DNA needs to be unwound, duplicated and repackaged. There are amazing enzymes that do the unwinding and that also put the DNA in a very orderly package afterwards. If we learn how these enzymes do it, we could build similar devices that help us handle electric cords as well.

Thoughts for the day

What did I do well?
I went hard at the calisthenics exercises.

What do I want to improve?
I could have still pushed myself to exhaustion, but did not.

How will I improve?
It’s mostly in my head. The fear of failure. Incremental change of routine numbers will yield push your comfort zone further every time.

How did the rest of “30 Days of Discipline” go?

I got through all of the points from 30 DOD more or less easily.

Even though it was a cheat day, I only broke the rule of “no snacks” and “getting up between 5 and 7 am” – I got up at 8 am. The rest, including the cold showers, I did.

To check the description of the “One Year of Discipline” challenge, click here.