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Kaizen - Continuous Improvement

Discussion in 'Fitness Journals' started by Shamie, Mar 1, 2006.

  1. Shamie

    Shamie Senior Member

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    Running today: 1.58; w-t-d: 16.55; m-t-d: 21.97

    Friday - 1/12/18. leg training, 15 minutes treadmill; 20 sauna. m-t-d workouts: 11/13. Excellent leg day today, except for squats. I lacked flexibility today, and could not squat too low. Tomorrow I have to go to the doctor as a followup for the blood pressure visit. I feel better that I am taking the medication, but my blood pressure has not gone as low as I expected. Tomorrow I hope to train chest, abs, and run. Happy Friday.

    Thurs nutrition: 3123

    Carbs: 459 59%
    Protein: 171 22%
    Fat: 81 23%
    Total: 104%
    sodium: 2378 mg

    Vegetables eaten yesterday:

    sweet potato
    onion

    Believe you can, believe you can't, either way you are correct.
     
  2. Shamie

    Shamie Senior Member

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    Running Sat: 2.86; w-t-d: 2.86; m-t-d: 24.83
    Running Sun: 2.80; w-t-d: 5.66; m-t-d: 27.63


    Sat - 1/13/18. chest training, 15+12 minutes treadmill; 25+10 sauna. m-t-d workouts: 11/13.

    Sun - 1/14/18. back, ab training, 15+12 minutes treadmill; 25+15 sauna. m-t-d workouts: 12/14. My nose was bleeding last night, and after I ran the 15 minute run today. I thought I would have to do an abbreviated back day, since T-Bar row, and Bent over row your face is facing down, and I thought it would start bleeding, but I had no problem, and was able to do every exercise I planned. Yesterday, I am sitting in Starbucks, and before I take a sip of my drink, my nose starts to bleed. I think to myself I am lucky the blood didn't get on the coat. Then I go to use the bathroom before I leave, and there are big drops of blood on the front of the coat near the collar. I put water on some napkins that I had in my coat pocket and wiped the blood off, but while you can't see blood, that part of the coat looks different. I will take a look at it later, maybe today it dried, and is back to normal.

    Yesterday, I go to the doctor for the followup on the blood pressure visit. The nurse takes it, he takes it after, and it is in the low 140's, the bottom number is normal. He seem confused, like I was seeing him for the first time. I tell him I was there 3 weeks ago, and he put me on medication, and that I expected the blood pressure to be lower or normal with the medication. He gives me a flippant answer, that he could give me so much medication to get it normal, but I would faint. I didn't like that answer, and I won't be back to him.:mad: How is 140 good with medication, when it should be 120? I did like when the nurse weighed me (fully dressed with shoes), she started the scale at 150 pounds, and kept increasing until she got my weight (towards 195). She said, you look a lot thinner. I told her I will take that as a complement.:nod: I am going to a new rheumatologist Tuesday, and I am going to ask him if he can recommend a doctor. Tomorrow I hope to train arms, abs, and run. Though it is Martin Luther Kind day tomorrow, I have to work. The one good thing, is that most people are off, and I will definitely get a spot in the park & ride, and the trip in will be quick.

    Fri nutrition: 3203

    Carbs: 439 54%
    Protein: 168 21%
    Fat: 92 26%
    Total: 101%
    sodium: 2328 mg

    Sat nutrition: 2444

    Carbs: 329 54%
    Protein: 83 14%
    Fat: 95 32%
    Total: 100%
    sodium: 1888 mg

    Vegetables eaten Friday:

    Zilch

    Vegetables eaten Sat:

    Sweet Potato

    Believe you can, believe you can't, either way you are correct.
     
    #7182 Shamie, Jan 14, 2018
    Last edited: Jan 14, 2018
  3. Shamie

    Shamie Senior Member

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    Running today: 1.57; w-t-d: 7.23; m-t-d: 29.20

    Mon - 1/15/18. arms, ab training, 15 minutes treadmill; 25 sauna. m-t-d workouts: 13/15. Since I still have pain near my left elbow, arm day is my most painful workout. It is the only training that is really affected, except for chin ups / pull ups are very painful, which is why I stopped doing them as soon as this issue started. I plan to ask the rheumatologist about the elbow pain tomorrow during my visit. I got to NY in no time today (Martin Luther King Day). Slightly less than 30 minutes from the park & ride. Tomorrow I am either running, or training shoulders.

    Sat nutrition: 3018

    Carbs: 432 58%
    Protein: 144 19%
    Fat: 91 27%
    Total: 104%
    sodium: 2580 mg

    Vegetables eaten Friday:

    sweet potato
    onion


    Believe you can, believe you can't, either way you are correct.
     
  4. Shamie

    Shamie Senior Member

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    Running today: 1.57; w-t-d: 8.80; m-t-d: 30.77

    Tues - 1/16/18. shoulders; ab training, 15 minutes treadmill; 25+15 sauna. m-t-d workouts: 14/16. I went to the new rheumatologist today, and he seems excellent. He wants to get him some tests that I took recently with my general doctor, blood test, EKG, and X-rays of my hands. He said from his first impression, I don't have psoriatic arthritis, but osteoarthritis. He also checked my knees, and asked me if I was aware I had osteoarthritis in my knees (I wasn't aware). He said my toes are unaffected by arthritis, he said usually it is the opposite, it is the toes first, and it moves up. That would be great news if I don't actually have psoriatic arthritis. The nurse takes my blood pressure, it is 147/69.:( Tomorrow I plan to run.

    Mon nutrition: 2961

    Carbs: 405 55%
    Protein: 143 19%
    Fat: 98 30%
    Total: 104%
    sodium: 2526 mg

    Vegetables eaten Sunday:

    sweet potato

    Believe you can, believe you can't, either way you are correct.
     
  5. Shamie

    Shamie Senior Member

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    Running today: 3.42; w-t-d: 12.22; m-t-d: 34.19

    Weds - 1/17/18. 35 minutes stair master, 35 minutes treadmill, 30 minutes sauna. m-t-d workouts: 15/17. Today is my last day for sweet potatoes. I kind of got used to them, but I definitely like the white russet potatoes (with a little butter) much better. Both are good sources of potassium, but sweet potatoes are more nutritious. I have been having Greek yogurt daily - plain, zero fat, 1/2 of a pint (1 cup), is 260 calories, and 46 grams of protein. I don't really like the taste of f/f Greek yogurt, but I add a little granola, to make the taste bearable. Tomorrow I plan an abbreviated back training (3 exercises), and run for 35-45 minutes. I am not trying for 100+ miles running this month (streak is over), but I want to at least reach 50+ miles.

    Tues nutrition: 3196

    Carbs: 345 43%
    Protein: 185 23%
    Fat: 126 36%
    Total: 102%
    sodium: 2543 mg

    Vegetables eaten Tuesday

    sweet potato

    Believe you can, believe you can't, either way you are correct.
     
  6. Seltzer

    Seltzer Elite Member

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    With the yogurt, is it the fat itself that you're avoiding or the calories that come with the fat?
     
  7. Shamie

    Shamie Senior Member

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    I buy the Greek yogurt quart 2 pack at Wegmans or Costco, and it is approximately $5.85, and the fat free plain is the only choice. But even if I had a choice, I would go for the plain, and fat free. I don't like the sugar added to the flavored varieties, and dairy fat is mostly saturated fat, which I try to avoid (I am trying to avoid a heart attack).


    Running today: 0.00; w-t-d: 12.22; m-t-d: 34.19

    Thurs - 1/18/18. weekly back day #2 ((3 exercises), 25 minutes stair master, 25 minutes sauna. m-t-d workouts: 16/18. Tomorrow I hope to train legs. Otherwise, I can't think of anything to write today.

    Weds nutrition: 3299

    Carbs: 358 43%
    Protein: 146 18%
    Fat: 150 41%
    Total: 102%
    sodium: 20013 mg

    Vegetables eaten Tuesday

    sweet potato
    onion

    Believe you can, believe you can't, either way you are correct
     
    #7187 Shamie, Jan 18, 2018
    Last edited: Jan 21, 2018
  8. Seltzer

    Seltzer Elite Member

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    I'll assume that the above is a typo; an extra zero perhaps?
     
  9. Shamie

    Shamie Senior Member

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    It must have been, if it was correct, I would have had a stroke by now. :)


    Running today: 1.54; w-t-d: 13.76; m-t-d: 35.73

    Friday - 1/19/18. leg, ab training, 15 minutes treadmill, 15 minutes sauna. m-t-d workouts: 17/19. Good workout today. Tomorrow I plan to train chest. Speaking of blood pressure, mine went up when I saw the claim submitted the doctor submitted for my office visit to the doctor to check my blood pressure. He submitted a claim to the insurance company for $550, not counting the additional amount for the pneumonia vaccine I was given. The insurance company told me to pay him $243 (their negotiated rate with him). I am responsible for the first $2,000 of expenses with this insurance company (United Healthcare / Oxford)., except for certain preventive care. They told me he submitted a claim for a 45 minute office visit, I was in his office for 15 minutes at most, and 10 minutes of that time was waiting for him. I am going to contact his office and try to have it adjusted to the correct amount of time, and get that amount reduced. How silly is that, to be charged $550.00 for checking my blood pressure. The only good news was that the pneumonia vaccine that he gave me was considered preventive, so there was no charge for that. His claim for administering the vaccine, was $88.00.:crazy:

    Thurs nutrition: 3409

    Carbs: 387 45%
    Protein: 174 20%
    Fat: 140 37%
    Total: 102%
    sodium: 2406 mg

    Vegetables eaten Thurs

    onion

    Believe you can, believe you can't, either way you are correct
     
  10. Seltzer

    Seltzer Elite Member

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    Medical expertise aside, the guy's a shyster. Kudos to you for calling him out on it.
     
  11. Shamie

    Shamie Senior Member

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    I am going to tread lightly, I don't want to cause any bad feelings. I am not going to him again because my blood pressure is still elevated with the medication, and he didn't seem to be bothered by that. I think he should have changed the medicine, or increased the dosage. So while I don't plan to use him again, you never know.

    Running today: 2.83; w-t-d: 2.83; m-t-d: 38.56

    Sat - 1/20/18. chest training, 15+12 minutes treadmill, 30 minutes sauna. m-t-d workouts: 18/20. I bought coffee in MacDonalds earlier today, I used my phone there. Next time I went to use it, it doesn't work. I hope it just needs a charging, but I left my house it said it was 55% charged, and I hardly used it.:( Good workout today, tomorrow I plan back training. I hope to see some positive numbers tomorrow for my weekly weigh in, and measurements.

    Friday nutrition: 3429

    Carbs: 402 47%
    Protein: 169 20%
    Fat: 138 36%
    Total: 103%
    sodium: 2336 mg

    Vegetables eaten Friday

    onion

    Believe you can, believe you can't, either way you are correct.
     
  12. Shamie

    Shamie Senior Member

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    Running today: 3.14; w-t-d: 5.97; m-t-d: 41.70

    Sun- 1/21/18. back, ab training, 15+15 minutes treadmill, 30+15 minutes sauna. m-t-d workouts: 19/21. One of my New Years resolutions was to buy no food in January. While unsuccessful, I have bought a very limited amount of food, quarts and quarts of Greek yogurt, cheddar cheese, peanut butter Power Bars (24), trail mix, 5 Heath candy bars, 2 containers of apple sauce, and 2 containers of instant Nescafe coffee. Not bad for 21 days. My primary reason is to stop accumulating food, and to first eat the food what I have in my house, before buying new food. I want to reboot, not buy certain foods that I have again, and only buy what I consider healthier foods going forward. Speaking of food, in the gym locker I used, there was a receipt someone left from 7-11. He bought Coke Zero, package of Twinkies, and 2 pop tarts. The only thing I would eat or drink on that receipt is Coke Zero. I used to love Twinkies when I was a kid :dreamy:, and also pop tarts. I hope the person who bought this food was a young person, since when you are younger you have more leeway in what they can eat, especially someone who works out. Tomorrow I plan arm training.

    Sat nutrition: 3633

    Carbs: 388 43%
    Protein: 202 22%
    Fat: 149 37%
    Total: 102%
    sodium: 1847 mg

    Vegetables eaten Sat

    onion

    Believe you can, believe you can't, either way you are correct.
     
    #7192 Shamie, Jan 21, 2018
    Last edited: Jan 25, 2018
  13. macdiver

    macdiver Well-Known Member
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    We had a black lab that loved twinkies. Her first trainer used them as a treat. After that she got one a year on her birthday. I thought that the company that made twinkies went out of business a few years ago. I didn't realize they were still around.
     
  14. Shamie

    Shamie Senior Member

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    Hostess did file for bankruptcy, but another company bought the company in bankruptcy, and still makes them. I might try that, setting aside one day a year to eat some Twinkies. I need to be sure though that I could keep it to one day a year.


    Running today: 1.58; w-t-d: 7.55; m-t-d: 43.28

    Mon- 1/22/18. arms, ab training, 15 treadmill, 25 minutes sauna. m-t-d workouts: 20/22. Tomorrow I hope to either run, or train shoulders.

    Sun nutrition: 3629

    Carbs: 482 53%
    Protein: 191 21%
    Fat: 106 26%
    Total: 100%
    sodium: 7865 mg :eek:

    Vegetables eaten Sun

    Zilch.

    Believe you can, believe you can't, either way you are correct.
     
  15. Seltzer

    Seltzer Elite Member

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    That 7-11 purchase is for A Meal for Champions! :lol:
     
  16. Shamie

    Shamie Senior Member

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    :nod:

    Running today: 1.60; w-t-d: 9.15; m-t-d: 44.88

    Tues- 1/23/18. shoulders; triceps, 15 treadmill, 20 minutes sauna. m-t-d workouts: 21/23. Tomorrow I hope to run for 60+ minutes, which I haven't done in a while. I need to tighten up diet. While so far the month hasn't been bad, slightly less than 3,150 calories average (compared to 3,400 average for 2017), I am not getting the results I am seeking.

    Mon nutrition: 2933

    Carbs: 371 51%
    Protein: 167 23%
    Fat: 91 28%
    Total: 100%
    sodium: 2059 mg

    Vegetables eaten Mon

    Onions.

    Believe you can, believe you can't, either way you are correct.
     
  17. Shamie

    Shamie Senior Member

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    Running today: 6.34; w-t-d: 15.49; m-t-d: 51.22

    Weds - 1/24/18. 65 treadmill, 30 minutes sauna. m-t-d workouts: 22/24. Tomorrow I hope to do my weekly abbreviated back training day #2, and either run again, or do some time on the stair master. I am doing 3 exercises that I do on my other back day, lat pull down, T-Bar row, and Iso-lateral row. I want to find 3 different exercises that I am not doing the other back day. I can't do pull ups or chin ups, due to my left elbow issue, and the joints in my fingers (arthritis). Yesterday when I am leaving the gym, I pass by the treadmills, and I see this woman (age 25 approx), reading her I-Pad tablet while she is on the machine. She is running at a 6.50 mile pace per hour. I give her credit for making it look so easy, she barely looked like she was breaking a sweat, and to be able to read while running.:bow:. When I am running at that pace, which for me is a fast pace, sweat is pouring off me, and I am unable to read while running at any speed.

    Weds nutrition: 3203 (corrected)

    Carbs: 372 47%
    Protein: 174 22%
    Fat: 126 35%
    Total: 104%
    sodium: 2264 mg

    Vegetables eaten Tues

    I am officially out of vegetables in my house, except some frozen vegetables, which I plan to start eating daily.

    Believe you can, believe you can't, either way you are correct.
     
    #7197 Shamie, Jan 24, 2018
    Last edited: Jan 25, 2018
  18. Shamie

    Shamie Senior Member

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    Running today: 0.00; w-t-d: 15.49; m-t-d: 51.22

    Thurs - 1/25/18. weekly back day #2 (abbreviated version), abs, 35 stairmaster, 30 minutes sauna. m-t-d workouts: 23/25. On the commute to NYC today, I fell into a deep sleep, not the usual light sleep that happens on the bus. I felt so relaxed when I got off the bus. :) My sleep quality has been improving. One of the functions the Garmin Vivoactive that I wear is that it tracks my sleep. For instance last night, I was asleep at 9:46, and woke up at 4:20 am. a total of 6.46 hours, 3.57 was deep sleep, 2.38 hours was light sleep, and I was awake for 11 minutes. Until recently, the light sleep has been longer by far than the deep sleep. Tomorrow I hope to train legs.

    Lat Pull Down:

    1x15 115 lbs
    1x15 120 lbs
    1x15 125 lbs
    1x15 130 lbs
    1x15 135 lbs

    T-Bar Row:

    3x10 95 lbs
    1x10 97.50 lbs
    1x10 100 lbs

    Seated Row:

    1x10 125 lbs
    2x10 130 lbs
    1x10 140 lbs
    1x10 145 lbs

    Slant board:

    3x65

    Weds nutrition: 2977

    Carbs: 381 51%
    Protein: 155 21%
    Fat: 101 31%
    Total: 103%
    sodium: 2057 mg

    Vegetables eaten Weds

    Zilch

    Believe you can, believe you can't, either way you are correct.
     
  19. Seltzer

    Seltzer Elite Member

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    Much better to fall asleep on the way to the terminus point than on the way home and miss your stop. :-)

    Nice back workout. :tu:
     
  20. macdiver

    macdiver Well-Known Member
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    Did the vivo active track your sleep on the bus? Was it light or deep?
     

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