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Kaizen - Continuous Improvement

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

  1. Seltzer

    Seltzer Elite Member

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    Aside from the commute, it sounds as if you got through the storm okay. I hope your commute home is easier than this morning's.
     
  2. macdiver

    macdiver Well-Known Member
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    I think your plan to let the snow melt is a good one. If your driveway gets full sun, it should be melted by tomorrow.
     
  3. Shamie

    Shamie Senior Member

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    The top half already melted to the asphalt, hopefully the bottom will melt today. Where the plow piled up the snow in front of the driveway, it condensed, but was still fairly high. I didn't shovel it, but when I backed out of the driveway I went faster than usual, so it would not get stuck, and that worked.

    Yes, the commute home wasn't bad. I took the bus, since I looked at NJ Transit website, and it said my train had cancellations and delays. I think you guys got more snow than us. I read on the internet, that they received 14 inches in Verona, and it said they received 7 or 8 inches in Hillsdale (nearby town to me),

    Running / walking today: 0.00; w-t-d: 7.24; m-t-d: 10.03.

    Friday - 3/09/18. leg; ab training, 30 minutes sauna. m-t-d workouts: 7/9. I thought it would be hard waking up early to go to the gym after 2 rest days, but that wasn't the case. I spent 30 minutes in the sauna, since I figured I would be late to work anyway. I got on the bus slightly before 8:00 am, I had the same bus driver as last week (who didn't use the bus lane), and I got to work before 9:00 am. Tomorrow I plan to train chest, and run. TGIF.

    Thurs nutrition: 3021
    Carbs: 425 56%
    Protein:155 21%
    Fat: 83 25%
    Total: 102%
    sodium: 3052 mg

    Believe you can, believe you can't, either way you are correct.
     
    #7263 Shamie, Mar 9, 2018
    Last edited: Mar 9, 2018
  4. Seltzer

    Seltzer Elite Member

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    We did get more snow than you. It was 14 inches.

    Were you affected by the apparent suicide this morning? Dear son's train which he gets on at 6:50 was.
     
  5. Shamie

    Shamie Senior Member

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    I have a sister who lives in Livingston, I think not that far from your town. She said they got a lot of snow, much more than me. They lost electric, part of their electric anyway. They have 2 lines, and lost the power in one line. A tree fell down in front of their house, and it affected the electric.

    Not affected by the suicide, I took the bus in the morning.

    Running / walking today: 3.31; w-t-d: 3.31; m-t-d: 13.34.

    Sat - 3/10/18. chest; ab training, 20 (before lifting) +12 minutes (after lifting) treadmill, 30+15 minutes sauna. m-t-d workouts: 8/10. Pretty good workout, but progress is slow, especially on the bench presses (incline, decline and flat). The exercise I hate the most is decline chest press (not just of chest exercises, but of all exercises). I struggle to do 120 pounds, and I see others using that machine with plates piled on. I am amazed.:confused: I hope the scale is kind to me tomorrow. I stepped on the scale mid week, and it was not kind then. But I am going to be diligent what I eat the rest of the day. Tomorrow I plan to train back, abs and run.

    Fri nutrition: 3201
    Carbs: 453 57%
    Protein:157 20%
    Fat: 90 25%
    Total: 102%
    sodium: 3107 mg

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

    Shamie Senior Member

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    Running / walking today: 3.06; w-t-d: 6.37; m-t-d: 16.40.

    Sun- 3/11/18. back; ab training, 30 (before lifting) treadmill, 30+15 minutes sauna. m-t-d workouts: 9/11. My plan was to run for 10 minutes after lifting, but that didn't happen. Workout was pretty good, 7 exercises, 350 reps in total, and 225 reps for abs, cable crunches 5x45 (set at 80 lbs). I like this mobile ordering at McDonalds. My only issue, is that every time I order coffee, I order 1 cream, and 2 splenda. Yet every time it comes black. At least now I know, I check it when they give it to me, and then ask for cream and splenda. Scale was semi kind today, I lost .40 pounds, at least the scale is moving in the right direction. I was doing well with nutrition yesterday, then out of nowhere I ate 2 bagels in a row, one with butter (700 calories). Also 2 cans of diet soda. If not for the bagels, and diet soda, I think I would have been below 189 (at least that was what I tell myself). Carbs hold excess hydration in the body. Truthfully after the bagels, I was expecting worse today, so I was semi pleased.

    Sat nutrition: 2919
    Carbs: 426 58%
    Protein:144 20%
    Fat: 78 24%
    Total: 102%
    sodium: 2972 mg

    Believe you can, believe you can't, either way you are correct.
     
    #7266 Shamie, Mar 11, 2018
    Last edited: Mar 11, 2018
  7. Seltzer

    Seltzer Elite Member

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    Livingston is a bit south west of me. When my kids were younger I was at the pediatric emergency room at the hospital in town a bunch and their pediatrician's office was in the town.

    Regarding the scale, a little down is better than a little up. :-)
     
  8. Shamie

    Shamie Senior Member

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    I have been to that hospital a few times when my sisters kids were born, and my father was a patient there.


    Running / walking 3/12: 3.10; w-t-d: 9.47; m-t-d: 19.50.

    Running / walking 3/13: 0.00; w-t-d: 9.47; m-t-d: 19.50.


    Mon - 3/12/18. arms; abs, 30 (after lifting) treadmill, 25 minutes sauna. m-t-d workouts: 10/12.

    Tues - 3/13/18. shoulders, triceps; abs, 25 minutes sauna. m-t-d workouts: 11/13. I was off from work yesterday to go to the doctor. On the doctors scale I was 190 even, that was with clothes and no shoes. So I would guess I was 188 without clothes (wore jeans, which are heavy). I have been having chest pains on the right side of my chest for about 2 weeks, they come and go. He took an EKG, and said he thought it was a muscle issue, not the heart. Pain on the left side where the heart is located would more likely be a heart issue. The nurse scared me. She takes the EKG, and said something like "this isn't right". Then she takes it again, and she rips up the first one, saying that was a waste of time, the second one was the same. So I am thinking it is a heart problem. But the doctor comes back in, and said it was normal. :confused: He also changed my blood pressure medication the other doctor gave me. Not that I don't believe this doctor, but I think I am going to make an appointment with a cardiologist to get a second opinion. The pain comes and goes, if it was a muscle issue, I don't think it would come and go, it would always be there (IMHO). Also, I have no pain when I lift weights. My dad had a heart attack when he was almost exactly my current age, so I don' t want to take any chances.


    Mon nutrition: 3067
    Carbs: 513 67%
    Protein:153 20%
    Fat: 46 13%
    Total: 100%
    sodium: 3487 mg

    Sun nutrition: 3117
    Carbs: 457 59%
    Protein:166 21%
    Fat: 73 21%
    Total: 101%
    sodium: 4062 mg

    Believe you can, believe you can't, either way you are correct.
     
    #7268 Shamie, Mar 13, 2018
    Last edited: Mar 13, 2018
  9. Seltzer

    Seltzer Elite Member

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    Yes, go see a cardiologist.
     
  10. macdiver

    macdiver Well-Known Member
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    Ditto what Seltzer said.
     
  11. Shamie

    Shamie Senior Member

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    Thank you. I am going to make an appointment today.


    Running / walking today: 7.02; w-t-d: 16.49; m-t-d: 26.52.

    Weds - 3/14/18. 72 minutes treadmill; 20 minutes sauna. m-t-d workouts: 12/14. I ran 2 minutes longer than I planned so I could reach 7 miles. I felt good running, no health issues. It has occurred to me that maybe I should stop or cut down on exercise until I find out if anything is wrong with me at the cardiologist. But I have never had pain or shortness of breath while working out, if that happens, I will do a less intense workout or stop completely. Tomorrow I plan on the 2nd back training (3 exercises) of the week, and then spend 35 minutes on the stairmaster.

    Tues nutrition: 3077
    Carbs: 405 53%
    Protein:154 20%
    Fat: 98 29%
    Total: 102%
    sodium: 2982 mg

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

    Shamie Senior Member

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    Running / walking today: 0.00; w-t-d: 16.49; m-t-d: 26.52.

    Thurs - 3/15/18. weekly back day #2 (abbreviated - 3 exercises), abs, 30 minutes stairmaster, 20 minutes sauna. m-t-d workouts: 13/15. Good workout today. Today I tried 145lbs on the lat pull down for the first time. It didn't feel as heavy as I expected. It was heavy, but I was able to do 10 reps, which I didn't expect to be able to do. I was watching a video www.thebarbarianbody.com , he mentioned the importance in getting the microscopic damage in your muscles from workouts, that is if you want your muscles to grow. If you lift the same weight each workout, that isn't going to happen. Tomorrow is leg day.

    Lat Pull down:

    1x15 130lbs
    2x15 125lbs
    2x15 120lbs
    1x10 145lbs

    Seated row:

    1x10 130 lbs
    2x10 135 lbs
    2x10 140 lbs

    T-Bar row:

    1x10 90lbs
    1x10 92.50 lbs
    1x10 95 lbs
    1x10 97.50lbs
    1x10 100lbs

    Abs:

    4x70 slant board


    Weds nutrition: 2949
    Carbs: 359 49%
    Protein:154 21%
    Fat: 101 31%
    Total: 101%
    sodium: 2865 mg

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

    Seltzer Elite Member

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    Congrats on the pulldowns; that's a lot of weight.
     
  14. Shamie

    Shamie Senior Member

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    Thank you. But lifting with such a big increase (130lbs) prior, was a mistake. My back hurt yesterday, but felt back to normal today. Increases in weight should be done in small steps, that is my general rule.

    Running / walking today: 0.00; w-t-d: 16.49; m-t-d: 26.52.

    Friday - 3/16/18. leg training, 30 minutes sauna. m-t-d workouts: 13/15. Strong workout today. I credit my strong workouts of late to having a cup of Greek yogurt daily, 260 calories, 12 grams carbs, and 46 grams of protein. Not really specifically the Greek yogurt, but the increase in protein than what I was having formerly, I think which was about 125 grams daily. I had planned on running for 15 minutes after, but my legs were a little shaky after the leg training, I should have ran before lifting. Tomorrow I hope to train chest, abs & run. TGIF.

    Thurs nutrition: 3068
    Carbs: 369 48%
    Protein:154 20%
    Fat: 107 32%
    Total: 100%
    sodium: 2865 mg

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

    Seltzer Elite Member

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    Thanks for the mention of protein; I've been slacking lately and need to increase my intake.
     
  16. Shamie

    Shamie Senior Member

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    I was listening to the Rich Roll podcast, he was interviewing Dr Joel Kahn (cardiologist). He is against high protein, he said it causes aging of the body. But I don't think 150 grams a day, which is less than a gram per pound for me is considered high. Though he would probably disagree.

    Running / walking today: 2.05; w-t-d: 2.05; m-t-d: 28.57.

    Sat - 3/17/18. chest; ab training, 20 minutes treadmill; 30+15 minutes sauna. m-t-d workouts: 15/17. Didn't feel like running today, but did it anyway. I am expecting to see some weight loss tomorrow on my weekly measurements. I want to be 185 or less by my birthday (a month from today). Last Saturday, the night before my weigh in on Sunday, I ate two bagels. Luckily for me, I have no bagels in my house this week. I am hoping for 188 tomorrow.

    Friday nutrition: 2983
    Carbs: 389 52%
    Protein:150 20%
    Fat: 89 27%
    Total: 99%
    sodium: 2832 mg

    Believe you can, believe you can't, either way you are correct.
     
    #7276 Shamie, Mar 17, 2018
    Last edited: Mar 18, 2018
  17. Shamie

    Shamie Senior Member

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    Running / walking today: 2.05; w-t-d: 4.10; m-t-d: 30.62.

    Sun - 3/18/18. back; ab training, 20 minutes treadmill; 30+15 minutes sauna. m-t-d workouts: 16/18. I was overly optimistic about the scale yesterday. I was 189.40, which was .60 pound of a loss from the prior week. The last 2 weeks together equal a 1 pound loss. Scale is still going in the right direction, I just have to work harder, and be patient. I am getting a 4 pack:confused:, I hope I am capable of a 6 pack. It will never be a good six pack, once I got low enough in body %, I would have excess skin around my stomach from when I was fat. Right now, that is not an issue, except right below my waist line, there is the beginning of excess skin. I do have excess skin on my face, I have a turkey neck. I could grow a beard to cover it up, but it would grow in white, making me look older than I am, if that is possible. The UN rated the best countries to live in (don't know the criteria they used), Norway was #1 last year, Finland took #1 this year (world capital of the sauna).:) I don't remember the rankings, but Canada was #7, and Norway was #2 this year. I guess cold weather was not a drawback in their criteria. Speaking of Norway, it is incredible how they do in the Winter Olympics, Norway has roughly 6 million people, and came in #1 in the medal count.

    Sat nutrition: 2843
    Carbs: 345 49%
    Protein:168 24%
    Fat: 89 28%
    Total: 101%
    sodium: 3146 mg

    Believe you can, believe you can't, either way you are correct.
     
    #7277 Shamie, Mar 18, 2018
    Last edited: Mar 18, 2018
  18. Shamie

    Shamie Senior Member

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    Running / walking today: 0.00; w-t-d: 4.10; m-t-d: 30.62.

    Mon - 3/19/18. Rest day. m-t-d workouts: 16/19. I didn't plan a rest day. I had a doctor's appointment in Manhattan at 8:30, but thought if I could get to the gym when it opened, I could run for 45 minutes. But I woke up to the alarm, but made the fatal mistake of going back to bed for what was supposed to be 10 minutes. Big mistake, since it turned into 45 minutes, too late to go. On the plus side, the Port Authority bus terminal is on 8th and 41st Street. The rheumatologist is located at the Hospital for Special Surgery at 70th (all the way on the East side of NY, next to the East River). I walked there and back to my office at 38th Street, which so far is 15,500 steps for today. He sent me down to the radiology dept for X-Rays of my hands, fingers and wrist. He is going to compare them to the ones taken in 2015, and see if anything deteriorated in that time frame (or I should say how much joint deterioration there has been). Tomorrow I hope to train arms or shoulders.

    Sun nutrition: 3014
    Carbs: 423 56%
    Protein:148 20%
    Fat: 80 28%
    Total: 100%
    sodium: 2843 mg

    Believe you can, believe you can't, either way you are correct.
     
    #7278 Shamie, Mar 19, 2018
    Last edited: Mar 19, 2018
  19. Seltzer

    Seltzer Elite Member

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    Hoping for good results from your tests.
     
  20. Shamie

    Shamie Senior Member

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    Thank you.

    Running / walking today: 0.00; w-t-d: 4.10; m-t-d: 30.62.

    Tues - 3/20/18. shoulders; abs; 25 sauna. m-t-d workouts: 17/20. Good workout today. 9 exercises / 460 reps. Abs: 485 reps (slant board 5x70; cable crunch 3x45 - set at 80lbs). Didn't run today, right knee had some pain this morning. Tomorrow looks iffy for working out, since it is supposed to snow 4-8 inches, last time when there was a similar forecast, the gym closed. Nutrition was actually Sunday's nutrition, and what I wrote down yesterday was actually Mondays.:ohnoes: In this office, they celebrate birthday's once a month with a cake, and that is today, so most likely I will have a piece of cake. One time I did skip eating the cake, I hope to have that much discipline today.

    Mon nutrition: 3260
    Carbs: 463 57%
    Protein:196 24%
    Fat: 72 20%
    Total: 101%
    sodium: 6383 mg

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

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