Kaizen - Continuous Improvement - Page 61

jchantelau · Thu, May 15th, 2008, 03:09 PM

Quote:

Originally Posted by Shamie

JChantelau,
That is one of the great things about the rowing machine, nobody ever uses it. Never a wait. They have a Concept 2 (or 3 - never sure). It really gives a good workout, but it feels alittle awkward when you first start, it takes time to learn how to use correctly, but it is worth it.

Udo's oil is mostly Flax see oil, with a mixture of some other oils. I think it is pretty much the same as flaxseed oil. If you can't find it, or it is too pricey, flaxseed oil is adequate (atleast for me).

Thanks for the info Shamie and thanks for the link SK. I should've just googled it.

Yeah I've only seen one guy using it, always available. Now that I'm changing gyms I'm hoping maybe I can find one that has a rowing machine.

Shamie · Fri, May 16th, 2008, 09:04 AM

Quote:

Shamie, taking a rest?! Well, I did see some pigs flying by the house earlier.

Good for you Shamie, you definitely need to get your rest sometimes. Over-training is a very real thing and it can wear down your immune system. Enjoy the rest day!

Thanks Rise,
I think I did need the day off.

Quote:

Based upon how you were feeling yesterday it was probably the right decision to rest up today. I hope you're feeling better.

Paul,
Feeling better today. Thanks.

Quote:

Thanks for the info Shamie and thanks for the link SK. I should've just googled it.

Yeah I've only seen one guy using it, always available. Now that I'm changing gyms I'm hoping maybe I can find one that has a rowing machine.

JChanetelau,
I think of Udo's oil & Flax seed as interchangeable.

day 79/89. Friday workout: rest day. mtd workouts: 12/16. I am becoming a real slacker. I woke up, while feeling better today, my shoulder felt stiff, maybe due to the rain. So I have not lifted for 2 days, and will not be lifting tomorrow since I am running in a 10K.
Have a great weekend.

jchantelau · Fri, May 16th, 2008, 09:11 AM

Quote:

Originally Posted by Shamie

I am running in a 10K.
Have a great weekend.

Good luck with the 10k, I miss races, none so far this year. Have fun and knock that sucker out, go fast!

specialk · Fri, May 16th, 2008, 10:55 AM

Enjoy the weekend 10k

Seltzer · Fri, May 16th, 2008, 11:41 AM

Enjoy the run and the rest of your weekend.

Shamie · Sat, May 17th, 2008, 05:23 PM

Thanks Seltzer; JChantelau & SpecialK

day 80/89. Sat workout: 10K: time approximately 53:00 minutes, which is an 8:33 mile. mtd workouts: 13/17. While the time was a bit slow for this race for me, I actually was happy with it. I had been sick earlier in the week, and while I feel back to normal, my appetite has not returned. So I am not eating enough, and didn't have enough fuel in my tank for this run. The whole run I felt like I wanted to stop running and walk, I kept on telling myself I would run to a certain point, then I could walk. I always forgot about that deal when I reached that point, and so that is how the race went. I didn't walk at all except when drinking water. I was therefore happy that I ran the whole race, and considering it is a fairly tough race, since it is hilly, the time wasn't so bad, but was 2 minutes slower then 2 years ago for the same race. I didn't weigh and measure myself today, which I will do tomorrow. Have a great weekend.

Shamie · Sun, May 18th, 2008, 01:47 PM

day 81/89. Sunday workout: legs & abs; 30 minutes bike; 30 minutes treadmill (walking incline). mtd workouts: 14/18. It is funny that after 3 days of not lifting, I start to feel soft. I know it must be my imagination, but I swear it is the case. It felt great to lift today, had a strong leg day. Still appetite has not returned, but I am being better about force feeding myself. Today when I was at the gym, I was looking around, and I probably have never used 70% to 80% of all the machines there. I am going to start being more adventerous, and try 2 new machines each week. While I consider myself mostly a free weight lifter, I in truth use a combination of machines and free weights.

Shamie · Mon, May 19th, 2008, 08:08 AM

day 82/89. Monday workout: 30 minutes arctrainer; 30 minutes treadmill (running 3.70 miles). mtd workouts: 15/19. Was supposed to do arm workout today, but I did 3 curls, and I knew it wasn't going to happen today. I didn't want to make a minor injury more serious, so maybe better luck tomorrow.

Seltzer · Mon, May 19th, 2008, 10:01 AM

Shamie, nice going on persevering through the race on Saturday. Was it the Gilda Run that was taking place in Bergen County either Saturday or Sunday, I can't remember which?

jchantelau · Mon, May 19th, 2008, 09:42 PM

Great job on the 10k Shamie!!

Shamie · Tue, May 20th, 2008, 08:09 AM

Quote:

Great job on the 10k Shamie!!

JChantelau,
Thanks.

Quote:

Shamie, nice going on persevering through the race on Saturday. Was it the Gilda Run that was taking place in Bergen County either Saturday or Sunday, I can't remember which?

Paul,
Race was Healthy Kidney Race, to raise money for Kidney research, and to make people aware of donating their organs when they die. It was sponsored by the United Arab Emirates. The Sheikh or King of that country was treated for Kidney Disease in New York, and as gratitude, they sponsor the race. It gets a big turnout, about 7,000 runners.

day 83/89. Tues workout: back & lite abs. mtd workouts: 16/20. When I was driving to the gym, I was thinking, should I do shoulders or arms, then it occured to me it was Tuesday, so it must be back day. I skipped cardio, even though I had the time.

As the end of my goal period nears, it try to get introspective, to see why I did not reach my goal. Was my goal unreachable, what obstacles were put in my way etc. But it all comes down to not wanting it enough. If I really wanted a six pack, I would have one. It has to become more of a priority. If my priority was to have a six pack, then I would develop a plan to get one, and follow the plan. So until it becomes a priority, there is no six pack in my future.

This period had some success, I am back in the 170's again. But I need to not get distracted, and focus. I think this period goal period was too long. I think I do better with 50 days or less.

Jedi · Tue, May 20th, 2008, 08:15 AM

I guess you could change your goal, Shamie??, I mean a six pack is not the be-all and end-all of all goals??? I enjoyed a good back workout today too.

Rise · Tue, May 20th, 2008, 09:31 AM

I agree with Jedi. I mean, do you really care to have a six pack? If you do, the best advice anyone can give you is that abs are made in the kitchen, not in the gym. Actually now that I think of it - if you want a six pack, you can get it in the kitchen, whether its beer or abs is up to you

I know you don't post your nutrition much, but maybe that would help you get that goal (again, if you really want it) rather than just work outs? It's up to you Shamie!

Shamie · Wed, May 21st, 2008, 08:31 AM

Quote:

I guess you could change your goal, Shamie??, I mean a six pack is not the be-all and end-all of all goals??? I enjoyed a good back workout today too.

Quote:

I agree with Jedi. I mean, do you really care to have a six pack? If you do, the best advice anyone can give you is that abs are made in the kitchen, not in the gym. Actually now that I think of it - if you want a six pack, you can get it in the kitchen, whether its beer or abs is up to you

I know you don't post your nutrition much, but maybe that would help you get that goal (again, if you really want it) rather than just work outs? It's up to you Shamie!

Thanks Jedi & Rise for your input. I don't want to change my goal just because it is a little difficult, I want to work harder to reach the goal. If a six pack were easy to get, everybody would have one. When I do get that six pack, when I look at it I will see the hard work and sacrifice that went into getting it, so I guess that is really why I want it.

day 84/89. Weds workout: arms; 30 minutes bike; 20 minutes treadmill (walking incline). mtd workouts: 17/21. My left arm still felt alittle weak today, so I lightened up on the weights today, but still had a fairly good workout. It might be due to the rainy weather.

specialk · Thu, May 22nd, 2008, 08:03 AM

I'm always in pursuit of the six pack and have gotten close a number of times. Unfortunately my body likes to reset to a higher BF afterwards.

Shamie · Thu, May 22nd, 2008, 08:34 AM

Quote:

I'm always in pursuit of the six pack and have gotten close a number of times. Unfortunately my body likes to reset to a higher BF afterwards.

SpecialK,
You must be getting close, your body fat % is getting pretty low.

day 85/89. Thurs workout: shoulders & abs; 30 minutes stairmaster. mtd workouts: 18/22. My shoulders have been feeling stiff recently, maybe from skipping last weeks shoulder day. I stretched much more then normal today before lifting, and used lighter weights, so I got through the workout. Everyday I write here, I think how stupid it is to still list day 85/89, since I am "behind schedule", but I am a creature of habit, so everyday I continue until the 89 days are up.

I am not normally much of a milk drinker, since I am usually lactose intolerant. But in 4 days, I drank a gallon of skim milk (which is alot for me), and I didn't have any ill effects, so maybe I grew out of it (if that is possible). I hate to jinx it now, but my diet has been "spot on" of late. The only thing I am missing is grapefruits, which I hope to buy this weekend. I like to buy the bag in Costco, but I wish they would grow them a bit smaller, instead of the size of a softball on steroids. I think the bag they sell is either 15 or 18 pounds, and there are only about 12 grapefruits in the bag, so each is over a pound.

Shamie · Fri, May 23rd, 2008, 08:12 AM

day 86/89. chest & lite abs; 30 minutes arctrainer. mtd workouts: 19/23. Today was the weakest chest day I had in memory. I don't know if it is because I skipped last week, but basically I couldn't lift a tooth pick. My shoulders still feel stiff, which accounts for part of it. I did get through the workout, but it took longer then usual. Not sure if I will weigh myself tomorrow, or wait until the offical end of this goal period on Monday. Have a great long weekend.

jchantelau · Fri, May 23rd, 2008, 10:57 AM

Have a great weekend Shamie!

Shamie · Sun, May 25th, 2008, 12:47 PM

Quote:

Have a great weekend Shamie!

JChantelau,
You too.

day 87/89. workout: rest day. mtd workouts: 19/24. Saturday, after not having diet soda for like 2-3 months, I went to a barbeque last night, and drank like 8 cans of diet soda (don't know if the host appreciated that). But I was very good on eating lite, which accounts for the high volume of diet soda. I wanted to end this goal period at 175, and didn't want one barbeque to put me off track. I felt bloated this morning, but the one hour run Sunday mornng took care of that. I felt very sluggish yesterday, which is why I took a rest day.

day 88/89. workout: back & abs; 60 minutes running (7.20 miles). mtd workouts: 20/25. It felt great to workout today. I try to pair the rowing machine with my back day, but I have been feeling I am losing some endurance, so that is why I ran for 60 minutes today. It almost felt criminal to run inside on a treadmill, when it is such a beautiful day outside. Going to cut my lawn after updating this thread. Believe it or not, this will be the first time this year. I bought a new lawnmover off the John Stone Amazon marketplace, and this will be the first time using it. It won't be easy, since it is almost knee length in some places. Tomorrow is the weigh in day for this goal period. I am predicting 175, assuming I don't go on some crazy binge today. I am pretty thin at this weight, so I don't know about my original goal of 160. Maybe I will try 170 for this next goal period. 5 pounds sounds like so little, but I think it will make a major difference on my abs.

Seltzer · Sun, May 25th, 2008, 06:13 PM

Quote:

Originally Posted by Shamie

JChantelau,
You too.

day 87/89. workout: rest day. mtd workouts: 19/24. Saturday, after not having diet soda for like 2-3 months, I went to a barbeque last night, and drank like 8 cans of diet soda (don't know if the host appreciated that). But I was very good on eating lite, which accounts for the high volume of diet soda. I wanted to end this goal period at 175, and didn't want one barbeque to put me off track. I felt bloated this morning, but the one hour run Sunday mornng took care of that. I felt very sluggish yesterday, which is why I took a rest day.

day 88/89. workout: back & abs; 60 minutes running (7.20 miles). mtd workouts: 20/25. It felt great to workout today. I try to pair the rowing machine with my back day, but I have been feeling I am losing some endurance, so that is why I ran for 60 minutes today. It almost felt criminal to run inside on a treadmill, when it is such a beautiful day outside. Going to cut my lawn after updating this thread. Believe it or not, this will be the first time this year. I bought a new lawnmover off the John Stone Amazon marketplace, and this will be the first time using it. It won't be easy, since it is almost knee length in some places. Tomorrow is the weigh in day for this goal period. I am predicting 175, assuming I don't go on some crazy binge today. I am pretty thin at this weight, so I don't know about my original goal of 160. Maybe I will try 170 for this next goal period. 5 pounds sounds like so little, but I think it will make a major difference on my abs.

If the worst nutritional offense you made was to drink too much diet soda then I'd say, "Nice going, you did better than me."

Good luck with the lawn; you're really going to be putting the new machine to the test.

I hope that the scale is friendly to you tomorrow, but regardless have a great Memorial Day.