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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 / walking today: 1.53; w-t-d: 5.63; m-t-d: 32.15.

    Weds - 3/21/18. arms; abs; 15 treadmill; 25 sauna. m-t-d workouts: 18/21. Good workout today. 5 exercises / 250 reps. Abs: 350 reps (slant board 5x70). There was no snow on the ground at 5:00 am, gym was open, so I got to work out. After workout, instead of taking the bus from the park & ride, I drove home, parked the car in my garage, and walked to the train station. Last time it snowed, they cancelled bus service after 2:30 pm, and if that happened again, I wouldn't be able to retrieve my car. It wasn't snowing when I left NJ at about 8:00 am, but was really coming down when I got to NYC. Like last time, I am not shoveling, and I am going to wait for it to melt. :) Where I live, there are no sidewalks, so not shoveling is not a problem. It is going to be in the 40's the rest of the week. For 3 days, my Under Armour baseball cap went missing. It is my favorite hat, since it is the only hat that fits my freakishly big head. After I drive home, I walk to the train station. As I leave my house, I notice on the lawn of the house diagonally across from mine, something the same color of my hat. As I walk closer, I see the Under Armour logo. It was my hat. :confused: I have no idea how it got there. The only thing I can think of, is that I left it on roof of my car (like I did with my wallet awhile ago), and it fell off, and blew there or someone placed it on the lawn, to get it out of the street. In any case, it is lucky I drove home and walked to the train station, if not, I never would have saw it, and it would have gotten ruined by the snow.


    Tues nutrition: 3094
    Carbs: 429 56%
    Protein:154 20%
    Fat: 82 24%
    Total: 100%
    sodium: 2913 mg

    Believe you can, believe you can't, either way you are correct.
     
    #7281 Shamie, Mar 21, 2018
    Last edited: Mar 21, 2018
  2. Seltzer

    Seltzer Elite Member

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    FYI, it's still snowing here, but lightly. We probably have about 3 inches and the forecast is still calling for at least a foot. My game plan is to shovel around 6 tonight and deal with the rest tomorrow. Dear son told me that NJT has cancelled all bus service after 3 so you made a wise decision about your commutation.

    Nice find with the baseball hat and have a safe commute home.
     
  3. macdiver

    macdiver Well-Known Member
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    Glad you found your hat. Hope you made it home ok. Here in South NJ the heavy stuff didn't start until after 2 so you probably were an hour or two behind. I left work at 3 to make sure the roads were passable
     
  4. Shamie

    Shamie Senior Member

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    Thank you about the hat. I am starting to like the train better than the bus. It is more civilized, and less delays. To use the train, I would have to change gyms. I am considering NY Sports Club, they have a location in the adjacent town, and also one in the building I work in. But I have never been to either, and I have to check them out.

    Thank you. Do you have sidewalks? If you have sidewalks, you definitely have to shovel.

    Running / walking today: 2.57; w-t-d: 8.20; m-t-d: 34.72.

    Thurs - 3/22/18. back day #2, abs; 35 stairmaster; 25 treadmill; 30 sauna. m-t-d workouts: 19/22. 4 exercises / 238 reps. Abs: 345 reps (slant board 3x70; cable crunches 3x45 set at 80lb). I didn't go to work today, so I had more time at the gym. Commute home wasn't bad at all last night. Unbelievably, my office closed at 2:30 pm, but I stayed until 4:30 pm. Many run out at 2:30, but it looks bad. There were plenty still there when I left work. We again got less snow than other parts of NJ or NY. Maybe 7 inches at most, and it was light snow. I only shoveled at the end of the driveway where the plow pushed the snow in front of my driveway. The sun is out now, and it feels warm, so it should be mostly melted by tomorrow. Tomorrow I hope to train legs (going to give abs a day of rest).

    Weds nutrition: 2874
    Carbs: 338 47%
    Protein:151 21%
    Fat: 99 31%
    Total: 99%
    sodium: 2936 mg

    Believe you can, believe you can't, either way you are correct.
     
    dejavued likes this.
  5. Seltzer

    Seltzer Elite Member

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    Shamie, yes I do have a sidewalk so we needed to shovel it.
     
  6. Shamie

    Shamie Senior Member

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    I would have guessed that.

    Running / walking today: 0.00; w-t-d: 8.20; m-t-d: 34.72.

    Friday - 3/23/18. leg training; 25 sauna. m-t-d workouts: 20/23. 8 exercises / 46 sets / 538 reps. Good workout today. When I returned home yesterday, about 4:30 pm, there wasn't one drop of snow left on my driveway. I never saw snow melt so fast before. Tomorrow I hope to train chest. I predict there was no weight loss for me this week, and probably a slight gain. I could change that by being extremely disciplined the rest of today and Saturday. Time will tell. Happy Friday.

    Thurs nutrition: 3034
    Carbs: 359 48%
    Protein:162 21%
    Fat: 104 31%
    Total: 100%
    sodium: 3046 mg

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

    Shamie Senior Member

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    Sat: Running / walking: 2.06; w-t-d: 2.06; m-t-d: 36.78.
    Sun: Running / walking: 2.06; w-t-d: 4.12; m-t-d: 38.84.

    Sat: - 3/24/18. chest; ab training; 20 treadmill; 30 sauna. m-t-d workouts: 21/24. 9 exercises / 46 sets / 469 reps. Abs: 5 sets / 225 reps; cable crunches (set at 80 lbs).

    Sun: - 3/25/18. back; ab training; 20 treadmill; 30 sauna. m-t-d workouts: 22/25. 7 exercises / 36 sets / 401 reps. Abs: 3 sets / 210 reps; slant board crunches. I should have skipped running today. I feel very tired now, and it only 1:15 pm. I don't know if my Garmin vivoactive is accurate, but recently it has been showing a resting heart rate at 37. I think it is accurate, it usually agrees to what the doctor gets when he tests my pulse. Formerly it was always between 42-45. On one hand, I can't wait for the cardiologist appointment, on the other hand, I am scared of the test they will do, if I will have to go into the hospital, and the results I will get. To date, I never had to be hospitalized except when I was born, and want to keep that record intact. I skipped weighing myself and taking measurements today, I didn't think I would like the results. Maybe I should have weighed myself today, since many times I get the opposite results that I expect, and this week I was expecting a weight gain, maybe I would have seen a loss. I hope to be very disciplined this week, and have good results for the end of the month weigh in and measurements next weekend. On the bright side, this is only a 4 day workweek, Friday is Good Friday for which my office is closed. :)

    Fri nutrition: 3112
    Carbs: 376 48%
    Protein:166 21%
    Fat: 107 31%
    Total: 100%
    sodium: 3218 mg

    Sat nutrition: 2954
    Carbs: 426 58%
    Protein:122 17%
    Fat: 80 25%
    Total: 100%
    sodium: 3874 mg

    Believe you can, believe you can't, either way you are correct.[
     
    #7287 Shamie, Mar 25, 2018
    Last edited: Mar 25, 2018
  8. Seltzer

    Seltzer Elite Member

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    Wowza, that's a low resting heart rate, which I take as an indication of the great shape you're in. I've been to a cardiologist once and have taken my daughter a couple of times so she could be cleared to play HS sports and in all instances the doctor was equipped to do all the necessary tests in his office; I think you'll have the same experience.

    Quite the weekend ahead of us. Passover, Good Friday, and Easter with April Fool's Day thrown in for good measure.

    Enjoy the rest of your Sunday and your short work week.
     
  9. Shamie

    Shamie Senior Member

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    Thank you. A 37 resting heart rate does mean someone is in great cardio shape (Lance Armstrong), but I think it could also be an indication of an unhealthy heart in someone who is not in good cardio shape.

    My office closes on the first 2 days of Passover, and the last 2 days. Unfortunately, those days fall on the weekend this year. :(


    Running / walking today: 0.00; m-t-d: 4.12; m-t-d: 38.84.

    Mon: - 3/26/18. ab training; 20 sauna. m-t-d workouts: 23/26. 5 exercises / 25 sets / 250 reps. Lousy workout today. My left elbow which I thought was getting better was in pain today. My joints hurt in my hands while lifting. Tomorrow I am either taking a rest day, or training shoulders, no cardio.


    Sun nutrition: 3147
    Carbs: 456 58%
    Protein:153 20%
    Fat: 69 20%
    Total: 98%
    sodium: 4641 mg

    Believe you can, believe you can't, either way you are correct.
     
    #7289 Shamie, Mar 26, 2018
    Last edited: Mar 27, 2018
  10. Shamie

    Shamie Senior Member

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    Running / walking today: 0.00; m-t-d: 4.12; m-t-d: 38.84.

    Tues: - 3/27/18. rest day. m-t-d workouts: 23/27. Yesterday when I wrote I am either taking a rest day or train shoulders, I thought why did I write that, I am not taking a rest day. As it turned out, I was wrong. I think I really needed a rest day today, I feel 100% better today. Tomorrow I plan to train shoulders. Yesterday was the last of my high sodium days. Before I knew I had high blood pressure, I was buying Progresso soup, which typically has 1300-1400 mg of sodium in a can. I had like 40 cans. Yesterday was the last can of soup. I thought it was safe to eat, as I am taking a high blood pressure pill. I will get to 160 -170 pounds this year, cut down on salt and processed foods, and maybe the high blood pressure pill will no longer be necessary, or I will need a lower dose.

    Mon nutrition: 3188
    Carbs: 388 49%
    Protein:160 20%
    Fat: 109 31%
    Total: 100%
    sodium: 3505 mg

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

    macdiver Well-Known Member
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    That is a lot of salt in a can soup. Hopefully cutting down on the salt works for you to lower your blood pressure.
     
  12. Shamie

    Shamie Senior Member

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    Yes, soup generally has a lot of salt. But it is there for a reason, since the low salt soups I have bought didn't taste as good.


    Running / walking today: 0.00; m-t-d: 4.12; m-t-d: 38.84.

    Weds: - 3/28/18. shoulders; abs, 20 minutes sauna. m-t-d workouts: 24/28. 8 exercises / 40 sets / 410 reps. Abs: 7 sets / 485 reps; 3x45 cable crunches (set at 80 lbs); 5x70 slant board crunches. I just realized I forgot one exercise I planned to do (skull crushers). Still a subpar day of lifting, but a big improvement over Monday's arm training. At least it is going in the right direction. Tomorrow I hope to train back day#2, and try running again. No chest pain yet today, keeping my fingers crossed. Even though I didn't have the soup yesterday, saving about 1,300 grams of sodium, salt intake still was a little high. I have to investigate what is causing it to be high, I would like to see it closer to 2,000 mg daily.

    Tues nutrition: 3162
    Carbs: 417 53%
    Protein:152 19%
    Fat: 103 29%
    Total: 101%
    sodium: 3124 mg

    Believe you can, believe you can't, either way you are correct.
     
    #7292 Shamie, Mar 28, 2018
    Last edited: Mar 29, 2018
  13. Jaer

    Jaer Well-Known Member

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    Preach!

    Jaer
    doesn't usually mind the "lite" versions of food compared to the normal versions. He can taste the difference, but typically it's not so bad. Low salt items, though, are a different story.
     
  14. Shamie

    Shamie Senior Member

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    Jaer,
    Good to see you posting again, and it is good to read you didn't fall off the wagon for the reason you stopped.

    I also get the lite versions of many things, and I don't notice the difference, but not for salty things. Except I don't mind pretzels without added salt.

    Running / walking today: 3.03; m-t-d: 7.15; m-t-d: 41.87.

    Thurs: - 3/29/18. back training #2, 30 minutes treadmill, 20 minutes sauna. m-t-d workouts: 25/29. 3 exercises / 16 sets / 185 reps. I wanted to do T-Bar rows today, but the attachment (looks like a V) was missing in action. Last week, I skipped using an attachment ( I couldn't find it then either), and it was not so bad, but I have been having pain in my joints this week, and instead used the pull down machine. The two other exercises were lat pull downs, and isolateral seated row machine. Got back on the horse today and ran. I felt pretty good running. I would like to reach 50 miles for the month, which would be approximately 4 miles each tomorrow and Saturday. It could happen, I am not sure if it will. Especially since tomorrow I am training legs. But I will have plenty of time, since I am off from work, and the gym still opens at 5:00 am tomorrow.

    Weds nutrition: 3128
    Carbs: 425 54%
    Protein:151 19%
    Fat: 95 27%
    Total: 100%
    sodium: 3115 mg

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

    Shamie Senior Member

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    Running / walking Friday: 1.24; m-t-d: 8.39; m-t-d: 43.11.
    Running / walking Saturday: 0.00; m-t-d: 0.00; m-t-d: 43.11; y-t-d: 145.34

    Friday: - 3/30/18. leg training; 12 minutes treadmill, 20 minutes sauna. m-t-d workouts: 26/30. 9 exercises / 45 sets / 560 reps.

    Sat: - 3/31/18. chest; ab training, 30 minutes sauna. m-t-d workouts: 27/31. 9 exercises / 45 sets / 416 reps. Abs: 1 exercise / 4 sets / 280 reps (slant board abs). Last night I went to my sisters house for a family dinner. I felt fine there, but somehow either got a stomach virus or food poisoning. Either way I have no appetite today, so I might fast today, except for the power bar I had after working out. If I do fast, it will offset the high calorie day yesterday. For March, through yesterday, I ate an average of 3,060 calories daily so far this year. Not too bad, considering 2017 averaged 3,400. I had a meh workout today, but not too bad considering how I felt, but not great either. Running mileage for March was pitiful. If I want to match or beat the mileage for 2017, I have a lot of catching up to do. Happy Holiday's.

    Thurs nutrition: 3142
    Carbs: 412 52%
    Protein:159 20%
    Fat: 99 28%
    Total: 100%
    sodium: 3269 mg

    Friday nutrition: 4794
    Carbs: 636 53%
    Protein:195 16%
    Fat: 171 32%
    Total: 100%
    sodium: 3403 mg



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

    Seltzer Elite Member

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    Feel better soon and kudos for working out while not at your best.
     
  17. macdiver

    macdiver Well-Known Member
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    Feel better soon. Good job getting a workout done.
     
  18. Shamie

    Shamie Senior Member

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    Thank you.

    Running / walking today: 1.53; w-t-d: 1.53; m-t-d: 1.53

    Sun: - 4/01/18. back, ab training, 15 treadmill, 25+10 minutes sauna. m-t-d workouts: 1/1. 7 exercises / 36 sets / 397 reps. Abs: 2 exercises / 7 sets / 415 reps (4x70 slant board abs; 3x45 cable crunches, set at 80lbs). Incredibly, I did fast yesterday, except for a Power Bar after working out, and coffee. It wasn't that hard, since I felt sick the whole day. For my weigh in today, I lost 4 pounds from 2 weeks ago when I last weighed myself. 189.40 to 185.40. Of course that was misleading, due to the fasting. Nevertheless, I liked seeing 185 on the scale today. You can tell the results are misleading, since the body fat % went from 12.90 to 14.90 this week. Neither is correct. I feel a lot better today. Yesterday's nutrition was actually 240 calories, but included 740 calories I am eating today. I already summarized today's food, and didn't want to change it.

    Sat nutrition: 1020
    Carbs: 152 60%
    Protein:25 10%
    Fat: 31 27%
    Total: 97%
    sodium: 1380 mg


    Believe you can, believe you can't, either way you are correct.
     
    #7298 Shamie, Apr 1, 2018
    Last edited: Apr 2, 2018
  19. Shamie

    Shamie Senior Member

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    Running / walking today: 1.56; w-t-d: 3.09; m-t-d: 3.09

    Mon: - 4/02/18. arms, ab training, 15 treadmill, 20 minutes sauna. m-t-d workouts: 2/2. 5 exercises / 25 sets / 250 reps. Abs: 2 exercises / 8 sets / 435 reps (3x70 slant board abs; 5x45 cable crunches, set at 80lbs). Since I still have the pain in my left elbow, I decided to try taking an Aleve the night before arm training. Arm training is the only training which is painful, instead of just a nuisance like on other training days. The Aleve helped, but not by much.

    Sun nutrition: 2812
    Carbs: 343 49%
    Protein:148 21%
    Fat: 99 32%
    Total: 100%
    sodium: 2563 mg


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

    Shamie Senior Member

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    Running / walking today: 0.00; w-t-d: 3.09; m-t-d: 3.09

    Tues: - 4/03/18. shoulders; triceps, 25 minutes sauna. m-t-d workouts: 3/3. 9 exercises / 45 sets / 460 reps. Shoulders used to be my least favorite training day, but I don't mind it anymore. I feel as though I am making solid progress, and I haven't had any shoulder problems in a long time (knock on wood), which is why I am leery of changing the program I am doing. Tomorrow I plan on some sort of cardio, either running, stairmaster, or a combination of both. I am going to cut out bread from my nutrition. I don't think it is unhealthy (I am not anti-gluten), but I want to cut some calories out of my diet, and that seems like a good place to cut. I am jealous of people I see all the time, wherever I go, eating pizza or whatever, not giving one thought to how many calories it is, how much fat, sodium or carbs it has. Just enjoying it. :dreamy: My week got a little better yesterday, I didn't realize I am off this coming Friday, which is the last day of Passover, and my office closes. Last Friday I was off for Good Friday, when the office closed also. The smart people in this office used 4 vacation days this week, and are off for 10 days in a row.

    Mon nutrition: 3018
    Carbs: 407 54%
    Protein:175 23%
    Fat: 76 23%
    Total: 100%
    sodium: 2218 mg

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

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