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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: 0.00; w-t-d: 10.42; m-t-d: 00.00

    Steps yesterday: 11,496.

    Weds - 5/02/18. back day #2, abs, 30 minutes sauna. m-t-d workouts: 2/2. 4 exercises / 28 sets / 315 reps. Abs: 2 exercises / 6 sets / 400 reps (4x75 slant board abs; 2x50 cable crunches set @ 80lbs). The 3 year warranty on my car ends towards the the end of May, and I want to get everything in the car fixed that needs to be fixed before that date. This model (Ford Focus) in the model year I bought, has transmission issues. Going from not moving and at slow speeds, the transmission hesitates and is jerky. Other speeds it is normal. So they need to keep the car 2 or 3 days, hopefully I can pick it up on Friday after work (if I leave work early). So I can't get to the gym tomorrow or Friday. I got a 3 day free pass for a gym near my office, so I hope to be able to workout Thursday and Friday before work at that gym. Tomorrow I hope to run.

    Tues nutrition: 3232
    Carbs: 371 46%
    Protein: 191 24%
    Fat: 119 33%
    Total: 103%
    sodium: 2,790.

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

    Shamie Senior Member

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    Running / walking today: 0.00; w-t-d: 10.42; m-t-d: 00.00

    Steps yesterday: 8,370 (didn't notice my lack of steps yesterday).

    Thurs - 5/03/18. rest day. m-t-d workouts: 2/3. As it turned out, at 4:00 pm the car dealer called me, and told me the car was ready. Me being in NYC at the time, I could never get there before they close to pick up the car yesterday, so I picked it up this morning. I walked to the bus, took the bus to where I normally get on at the park & ride, and walked about a mile to the dealer. I like being resourceful, and I already walked 9,311 steps this morning. The car works a lot better now, I should have brought it in soon after I bought it. I just thought that is how the transmission was on this car, I didn't know it could be fixed. I was contemplating possibly trading in the car for a new car of the same model. But Ford threw a wrench in that plan, when they announced last week that the are discontinuing passenger cars after the 2019 year, and will only still produce the Mustang. They are only going to manufacturer Trucks & SUV's going forward. I am not going to buy a car that is going to be discontinued after this year. Tomorrow I hope to train legs.

    Weds nutrition: (forgot to bring with me).
    Carbs: %
    Protein: %
    Fat: %
    Total: %
    sodium:

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

    Shamie Senior Member

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    Running / walking today: 0.00; w-t-d: 10.42; m-t-d: 00.00

    Steps yesterday: 13,301

    Friday - 5/04/18. leg training; 25 sauna. m-t-d workouts: 3/4. 9 exercises / 46 sets / 570 reps. Tomorrow I hope to train chest, abs, and do some cardio. Happy Friday.

    Edit: I meant to link this new Sauna study results. Briefly, the sample was 1628 men and woman age 53-74. They tracked them for 15 years. During that time 155 of the 1628 people had strokes. The people who took sauna's 4-7 times a week, had 62% less strokes than the ones who took one sauna a week. The ones who took saunas 2-3 times a week, had 12% less strokes than the group who only took sauna's once a week.

    Link to article is below:

    Saunas May Reduce Stroke Risk

    Weds nutrition: 3591
    Carbs: 392 44%
    Protein: 215 24%
    Fat: 136 34%
    Total: 102%
    sodium: 3070

    Thurs nutrition: 3206
    Carbs: 389 49%
    Protein: 160 19%
    Fat: 121 34%
    Total: 102%
    sodium: 2410

    Believe you can, believe you can't, either way you are correct.
     
    #7343 Shamie, May 4, 2018
    Last edited: May 4, 2018
  4. leftyx

    leftyx Senior Member

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  5. Shamie

    Shamie Senior Member

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    Saw that study on tv.

    This study is similar to a study done in Finland. They had tracked about 2000 middle age men for 20 years, the ones who took sauna's 6-7 days a week, had like 66% less cases of dementia than others in the study that took no sauna's or one sauna per week.

    Here is the link to that study:

    Frequent sauna bathing may protect men against dementia, Finnish study suggests




    Running / walking today: 2.58; w-t-d: 2.58; m-t-d: 2.58

    Steps yesterday: 10924

    Sat - 5/05/18. chest, ab training; 25 treadmill; 30 sauna. m-t-d workouts: 4/5. 9 exercises / 46 sets / 448 reps. Abs: 2 exercises / 8 sets / 500 reps (4x75 slant board abs; 4x50 cable crunches set @ 80lbs). I had a great workout, but feel extremely tired now. I would love to have an ice cold diet pepsi or coke right now, but I have no soda in my house. :( I had planned to get some yard work done today, but that might have to wait until tomorrow if the weather permits. Tomorrow I plan back training.

    Fr iday nutrition: 3057
    Carbs: 424 55%
    Protein: 79 10%
    Fat: 119 35%
    Total: 100%
    sodium: 2054

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

    macdiver Well-Known Member
    Bronze Member

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    I wonder if a hot tub has similar benefits. I don't have a sauna but do have and use a hot tub. Probably should use it more frequently.
     
  7. Shamie

    Shamie Senior Member

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    Probably if you were to do a search, studies probably have been done. Also, there probably are youtube video's of the benefits of hot tubs.

    Running / walking today: 0.00; w-t-d: 2.58; m-t-d: 2.58

    Steps yesterday: 9846

    Sun - 5/06/18. back, ab training; 30 sauna. m-t-d workouts: 5/6. 8 exercises / 45 sets / 485 reps. Abs: 2 exercises / 6 sets / 400 reps (4x75 slant board abs; 2x50 cable crunches set @ 80lbs). Felt a little rundown, so I decided to skip running. Tomorrow I am either running, or training shoulders. Yesterday, I meant to continue with the push ups, but forgot. I want to add them to my chest day training day. Going outside to do some lawn work, and cut up some branches, which the town picks up on Monday's. Enjoy the rest of the weekend.

    Sat nutrition: 3582
    Carbs: 397 44%
    Protein: 217 24%
    Fat: 129 32%
    Total: 100%
    sodium: 3644

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

    Shamie Senior Member

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    Running / walking today: 6.31; w-t-d: 8.89; m-t-d: 8.89

    Steps yesterday: 6,429 :(

    Mon - 5/07/18. 65 treadmill; 25 sauna. m-t-d workouts: 6/7. When I was home, the thought of spending an hour on the treadmill didn't seem too appealing. I was planning on spending about 1/2 of the time on the StairMaster, but once I started running, I felt pretty good, so I continued. The good thing about running, is that I already have over 14,000 steps this morning. I am always amazed that LaraBar can make some of their bars with such few ingredients, and make them taste really good. They have Cashew cookie bars, it is made from only 2 ingredients, cashews and dates. I could easily eat 5 at a time (which I have done - 1,100 calories), so I only can keep one in my gym bag at a time. The box stays in my car trunk. Tomorrow I plan on shoulder training.

    Sun nutrition: 3337
    Carbs: 423 51%
    Protein: 133 16%
    Fat: 128 35%
    Total: 102%
    sodium: 2022

    Believe you can, believe you can't, either way you are correct.
     
    #7348 Shamie, May 7, 2018
    Last edited: May 14, 2018
  9. Shamie

    Shamie Senior Member

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    Running / walking today: 0.00; w-t-d: 8.89; m-t-d: 8.89

    Steps yesterday: 19,913

    Tues - 5/08/18. shoulders; triceps; abs, 25 sauna. m-t-d workouts: 7/8. 9 exercises / 45 sets / 460 reps. Abs: 1 exercise / 6 sets / 300 reps (6x50 cable crunches set @ 80lbs). I almost took a rest day today, but decided since I ate a lot yesterday, I should put those calories to good use. In general, my calories have inched up, that is something I need to work on (easier said then done). Soon my average for the year is going to top 3,100 calories, and I don't want to reach that level. I was hoping to get the average down to 3,000. If I was doing more cardio, it would bother me, but I am not. Tomorrow I am either training back & cardio, or running for an hour (or taking a rest day). :ohnoes:

    Mon nutrition: 3655
    Carbs: 417 46%
    Protein: 176 19%
    Fat: 146 36%
    Total: 101%
    sodium: 2241

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

    Shamie Senior Member

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    Running / walking today: 6.36; w-t-d: 15.25; m-t-d: 15.25

    Steps yesterday: 11,178

    Weds - 5/09/18. 65 treadmill, 25 sauna. m-t-d workouts: 8/9. I really wanted to take a rest day today, but I packed my work clothes in my gym bag, and already had put them in my car. So it would seem like a waste, if I didn't workout. I am glad I did, before I felt tired and bloated, and when I left, I felt like a new person. One benefit of running, I already reached 13,978 steps, and it is not even 9:30 am. I plan on reaching 20K today. If I take a rest day, that means no sauna.:( What I need is a home sauna.:nod: Actually, it is not out of the question, at some point, I have no immediate plans, but I might get one. Tomorrow I plan back training, and the StairMaster (if time permits).

    Tues nutrition: 3326
    Carbs: 373 45%
    Protein: 175 21%
    Fat: 129 35%
    Total: 101%
    sodium: 2392

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

    Jaer Well-Known Member

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    #Sh!tOnlyFitnessPeopleWouldSay

    Jaer
    's wife points out the weird things he says, like "I didn't make it to the gym, so I can't have cake." She's all like, but if your day is already off, then you should have the cake!
     
  12. Shamie

    Shamie Senior Member

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    I like your wife's way of thinking.

    Packing my gym bag and putting it in the car usually works on me (to get me to exercise).

    Running / walking today: 0.00; w-t-d: 15.25; m-t-d: 15.25

    Steps yesterday: 20,983

    Thurs - 5/10/18. back day #2; abs, 25 sauna. m-t-d workouts: 9/10. 4 exercises / 29 sets / 325 reps. Abs: 1 exercise / 4 sets / 300 reps (4x75 slant board abs). I am getting carried away with lat pull downs. 1x10 150 lbs; 1x15 145; 1x15 140, 2x15 135; 1x15 130; 1x15 125; 1x15 120. The other 3 exercises were 7x10. I did have the time for some cardio, but decided against it, I think my body needs a day of rest between cardio days. I would like to get to 10% body fat or less, just to see if all of this ab training is paying off.

    Weds nutrition: 2,943
    Carbs: 288 39%
    Protein: 157 21%
    Fat: 134 41%
    Total: 101%
    sodium: 2157

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

    Shamie Senior Member

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    Running / walking today: 0.00; w-t-d: 15.25; m-t-d: 15.25

    Steps yesterday: 7,311

    Fri - 5/11/18. rest day. m-t-d workouts: 9/11. I woke up today, my whole body felt worn out and tired, hence the rest day. Already I feel 100% better. I really wanted to get the leg day in, but I think tomorrow I will train legs, and move chest to Sunday. But I hate to take rest days on Friday's, since that is the only day I get a spot in the park & ride. Sunday I am running in a 4 mile "Japan Day Race". At lunch time, I am walking to the NY Road Runners Center at 57th Street to pick up my number and shirt. For the last race 2 weeks ago, I walked there, it took exactly 1 hour and one minute from the time I left my office, until the time I returned. I thought it would take 20 minutes longer. Really it should take less time, but the sidewalks are packed with pedestrians slowing down the walk. Happy Friday.

    Thurs nutrition: 3,283
    Carbs: 452 55%
    Protein: 88 11%
    Fat: 127 35%
    Total: 101%
    sodium: 1538

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

    Shamie Senior Member

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    Running / walking today: 2.06; w-t-d: 2.06; m-t-d: 17.31

    Steps yesterday: 13,815

    Sat - 5/12/18. legs, abs, 20 treadmill, 30 sauna. m-t-d workouts: 10/12. 8 exercises / 34 sets / 562 reps. Abs: 2 exercises / 12 sets / 300 reps (4x75 slant board abs); 2 seated crunch machines (4x25 on one, 4x25 on the other). Most exercises I currently do 5 sets of 10, except squats (6x20 starting 145, and increasing by 10 lbs on each set until 200). Today I added a set on a few exercises. Hopefully some time this weekend, I can cut the my lawn. We have had a lot of rain, and the grass is very high, the house looks like it is abandoned. It rained this morning (not too much), looks like rain soon, and it is supposed to rain tomorrow. The weather forecast said it is supposed to be sunny in the afternoon today (I thought that would be my chance). Hopefully it won't rain during the race tomorrow, but I plan on going anyway. Then possibly stopping at the gym on my way home for lifting (back exercises). Enjoy the weekend.

    Friday nutrition: 3,320
    Carbs: 400 48%
    Protein: 139 17%
    Fat: 140 38%
    Total: 103%
    sodium: 1897

    Believe you can, believe you can't, either way you are correct.
     
    #7354 Shamie, May 12, 2018
    Last edited: May 14, 2018
  15. Shamie

    Shamie Senior Member

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    Running / walking today: 0.00; w-t-d: 2.06; m-t-d: 17.31

    Steps yesterday: 9,392

    Sun - 5/13/18. back, abs, 30+10 sauna. m-t-d workouts: 11/13. 7 exercises / 41 sets / 446 reps. Abs: 1 exercise / 5 sets / 375 reps (5x75 slant board abs). I skipped the race. It is a little cold today, and though it probably didn't rain during the race, it is raining now. I have no regrets, I was a little stiff this morning from the leg training yesterday. Today starts my nutrition reboot. I somehow lost my way the last 2 weeks, but I am back on track starting today. Tomorrow I am training chest (or running).

    Sat nutrition: 3,472
    Carbs: 444 51%
    Protein: 92 11%
    Fat: 150 39%
    Total: 101%
    sodium: 2458

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

    Shamie Senior Member

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    Running / walking today: 0.00; w-t-d: 0.00; m-t-d: 17.31

    Steps yesterday: 5,234 :(

    Mon - 5/14/18. chest, abs, 25 minutes sauna. m-t-d workouts: 12/14. 10 exercises / 48 sets / 528 reps. Abs: 1 exercise / 3 sets / 150 reps (3x50 cable crunches, set at 80lbs). Today I added push ups, 3x30. I went through this workout much faster than I usually do. I normally do chest training on the weekend, and have more time. I did all of the exercises I planned, and it took roughly 30 minutes less than normal. Which makes me think, maybe I am spending too much time resting between sets on the weekend. Tomorrow I hope to run. I can't believe I only ran 2.06 miles in all of last week. :eek:

    Sun nutrition: 3,055
    Carbs: 349 46%
    Protein: 165 22%
    Fat: 118 35%
    Total: 103%
    sodium: 2403

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

    Shamie Senior Member

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    Running / walking today: 2.06; w-t-d: 2.06; m-t-d: 19.37

    Steps yesterday: 8,713 :(

    Tues - 5/15/18. 45 minutes StairMaster; 20 minutes treadmill, 20 minutes sauna. m-t-d workouts: 13/15. One thing about the StairMaster, time goes by much faster than the treadmill. I must have had lousy posture on the StairMaster, the treadmill or both, because my neck now hurts. If I hope to reach the modest goal of 50 miles of running for the month, I need to run an average of 2 miles a day the rest of the month. Tomorrow I hope to train shoulders.

    Mon nutrition: 2,955
    Carbs: 363 49%
    Protein: 134 18%
    Fat: 118 36%
    Total: 103%
    sodium: 2628

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

    Shamie Senior Member

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    Running / walking today: 0.00; w-t-d: 2.06; m-t-d: 19.37

    Steps yesterday: 16,192
    Sleep: 5:42 hours (2.31 deep; 3.11 light)

    Weds - 5/16/18. Shoulders; Triceps, 25 minutes sauna. m-t-d workouts: 14/16. 9 exercises / 45 sets / 460 reps. Yesterday about 5:00 pm, it got very dark, and came down in buckets. When I got home, a huge branch fell from a tree in my front yard. Luckily nobody was under the branch when it fell, it would have seriously injured them, or most likely killed them. It just missed the house. Since I had a new roof put on my house last year, I would not have been too happy. I have a project this weekend to cut it up. Again, it is supposed to rain on and off the rest of the week and Saturday. Hopefully I can cut up the branch, and cut my lawn on Sunday or Monday (I am off Monday). Tomorrow I hope to train back, abs. Happy Wednesday.

    Tues nutrition: 3,355
    Carbs: 393 47%
    Protein: 184 22%
    Fat: 123 33%
    Total: 102%
    sodium: 2803

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

    Seltzer Elite Member

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    That certainly was quite the storm yesterday. I'm glad that there was no damage to your house.
     
  20. Shamie

    Shamie Senior Member

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    Thank you. Yes, other parts had it worse than my area, though many trees fell down in my local area (not just the branches). I read 5 people were killed in NY from trees falling, and also there were 2 tornadoes in NJ during the storm.


    Running / walking today: 0.00; w-t-d: 2.06; m-t-d: 19.37

    Steps yesterday: 9,466
    Sleep: 6.41 hours (4.48 deep; 1.53 light) - good amount of deep sleep.

    Thurs - 5/17/18. Back day#2; abs, 25 minutes sauna. m-t-d workouts: 15/17. 4 exercises / 30 sets / 345 reps. Abs: 1 exercise / 2 sets / 150 reps (2x75 slant board abs). Today in this office, they had a breakfast for someone who leaving to relocate. Normally the only thing I eat in the morning is my after workout bar (which I ate), and 2 ounces of peanuts when I get to work. Then nothing else until I return home at night. At this breakfast, I ate 2 bagels with cream cheese, 3 corn muffins (not too big), and 2 cookies. Now I feel stuffed. I skipped the peanuts today :) in anticipation of the breakfast.

    I had been eating trail mix, and I was thinking maybe it would be healthier if I mixed my own. I mixed one box of raisins, one container of almonds, one container of peanuts, one container of sunflower seeds, and a bag of unsweetened shredded coconut. How did it come out? It was okay, but what I determined was the real reason I liked the trail mix I was buying, is that I like the M&M's in the trail mix. My mix doesn't have the M&M's, so it doesn't taste as good.

    Weds nutrition: 3,528
    Carbs: 397 45%
    Protein: 215 24%
    Fat: 127 32%
    Total: 101%
    sodium: 3536

    Believe you can, believe you can't, either way you are correct
     
    #7360 Shamie, May 17, 2018
    Last edited: May 17, 2018

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