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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: 22.74; m-t-d: 0.00

    Steps yesterday: 15,216
    Sleep: 6.50 (2.31 deep, 4.19 light)

    Friday - 6/01/18. leg training, 25 sauna. m-t-d workouts: 1/1. 11 exercises / 55 sets / 645 reps. Can't believe it is June already, and it is also National Donut Day today. Had a so so workout today. I just wasn't into it today. Tomorrow I hope to train chest or back, and hopefully run for 15 minutes. Happy Friday.

    Thurs nutrition: 3105

    Carbs: 346 45%
    Protein: 145 19%
    Fat: 133 39%
    Total: 103%
    sodium: 2344

    Believe you can, believe you can't, either way you are correct.
     
    #7381 Shamie, Jun 1, 2018
    Last edited: Jun 2, 2018
  2. macdiver

    macdiver Well-Known Member
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    I forgot today was the first. I saw your 0 miles for the month and was confused for a second.

    Did you get your free donut? I heard on the radio this morning that Dunkin and others are giving out a free donut today. Also Burger King is punching a hole in their Whopper today. You get the sandwich that looks like a donut and the "donut hole" that looks like a slider.
     
  3. Shamie

    Shamie Senior Member

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    No donuts for me. I don't want to look like a donut. :)
     
  4. Shamie

    Shamie Senior Member

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

    Steps yesterday: 19472
    Sleep: 8.54 (1.43 deep, 7.11 light)

    Sat - 6/02/18. back, ab training, 20 treadmill, 20 sauna. m-t-d workouts: 2/2. 7 exercises / 41 sets / 455 reps. abs: 1 exercise / 4 sets / 300 reps (slant board 4x75). Much better workout today then yesterday. I am hoping to increase running mileage in June, and not to have to squeeze the running into the end of the month to reach my goal. It is very hot and humid today, it feels like Florida in August. I don't mind hot weather, I don't mind humid weather, it is my skin that doesn't like humid weather. Tomorrow I hope to go spend some time at the pool at Lifetime, today no time for that. Tomorrow I am running in a 5 mile race, I probably will skip lifting, but I will go by how I feel tomorrow. Tomorrow is supposed to be cooler, which is good for the run.

    Friday nutrition: 4245 (4,000 of 4245 was a guestimate)

    Carbs: 528 50%
    Protein: 211 20%
    Fat: 144 30%
    Total: 100%
    sodium: 3025

    Believe you can, believe you can't, either way you are correct.
     
    #7384 Shamie, Jun 2, 2018
    Last edited: Jun 2, 2018
  5. Shamie

    Shamie Senior Member

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    Running / walking Sunday: 5.00; w-t-d: 7.05; m-t-d: 7.05

    Steps Sat: 10,293
    Sleep: 6.43 (1.58 deep, 4.45 light)

    Steps Sun: 31,585
    Sleep: 5.50 (2.54 deep, 2.56 light)

    Sun - 6/03/18. 5 mile race, 30+15 sauna. m-t-d workouts: 3/3. Race went good, I ran it at a pace of 11:09, which was slightly faster then the 10K I ran a few weeks ago at 11:12 per mile. 11:09 is slow no matter how you look at it, but I have come to terms with my slow speed. It happens when you age. When they post the results, they give you an age adjusted time, and mine was roughly 45 minutes, which is roughly a 9 minute mile. I have no idea how they calculate the age adjusted time. Weather was good, totally opposite than the day before. Sat was hot and humid, Sun was cold, no humidity. Good for running a race. Stopped at gym on the way back, to use the sauna. I thought about lifting when I was there, but decided against it. Between walking to the race, running the race, walking back to the bus station, walking around Costco, and cutting my lawn, I put over 30,000 steps yesterday.

    Mon - 6/04/18. rest day. m-t-d workouts: 3/4. Needed a rest day today. I stopped at Costco on my way back from the race. My eyeglasses that I originally bought at Costco broke about a week ago, and l was fortunate they still sold the same frame, so he just had to take out the lenses from my old pair, and put in the lenses in the new frame, and now I can see again.


    Sat nutrition: 3415

    Carbs: 502 59%
    Protein: 118 14%
    Fat: 114 30%
    Total: 103%
    sodium: 2907

    Sun nutrition: 3004

    Carbs: 343 45%
    Protein: 124 17%
    Fat: 135 40%
    Total: 102%
    sodium: 2167


    Believe you can, believe you can't, either way you are correct.
     
    #7385 Shamie, Jun 4, 2018
    Last edited: Jun 4, 2018
  6. Shamie

    Shamie Senior Member

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    Running / walking today: 0.00; w-t-d: 7.05; m-t-d: 7.05

    Steps yesterday: 9,821
    Sleep: 7.06 (3.02 deep, 4.04 light)

    Tues - 6/05/18. shoulders; triceps; abs, 25 sauna. m-t-d workouts: 4/5. 9 exercises / 45 sets / 460 reps. abs: 2 exercise / 6 sets / 400 reps (slant board 4x75; cable crunches 2x50 - weight set at 80 lbs). After the race Sunday, I passed on the bagels after the race. Instead, just took 2 apples. Normally, I would have eaten at least 1 bagel, probably two. They are the worst bagels (that usually never stops me), a waste of 300+ calories each. Tomorrow I plan on some type of cardio.

    Mon nutrition: 3053 (revised)

    Carbs: 347 45%
    Protein: 135 18%
    Fat: 130 38%
    Total: 101%
    sodium: 2561

    Believe you can, believe you can't, either way you are correct.
     
    #7386 Shamie, Jun 5, 2018
    Last edited: Jun 7, 2018
  7. macdiver

    macdiver Well-Known Member
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    Wow, glad Costco still had your frames. You have good luck.
     
  8. Shamie

    Shamie Senior Member

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    Yes, but if I was really lucky, I wouldn't have broke them.:) But you are correct, this has happened in the past, and the prior pair, they no longer carried the frame, so I had to get a totally new pair of glasses. The prescription glass (or plastic) is the expensive part of the eyeglass (at least on the frames that I buy), so it is a waste to have to throw out the glass, since they have no use without a frame.

    Running / walking today: 0.00; w-t-d: 7.05; m-t-d: 7.05

    Steps yesterday: 7,970
    Sleep: 8.02 (3.03 deep, 4.59 light)

    Weds - 6/06/18. rest day: 4/6. I woke up sick today, I could feel it coming on last night. But I walked to the bus stop, though I again wanted to drive. If I think, how lazy can I be to drive, that always gets me to walk. When I got to my office building, there were huge lines for the elevators, so I took the stairs to the 7th floor. After this weekend's race, my heel on my right foot is bothering me, so it is probably a good thing I didn't run today. Yes, I am falling apart. I still am not back on track for nutrition. But in my house I am in a better position, since I have no more pretzels, pita chips, bread, cake, or cookies (besides fig newtons). I don't know why, but I consider fig newtons a healthy cookie. :crazy: For Halloween, I had bought these individually packages fig newtons to give out (108), but wasn't home, so I have all these packages that I am now eating (1 daily), each of which is 210 calories per package. They have a relatively long shelf life, but if I keep them much longer, they will get stale. I have approximately 47 more days of eating fig newtons, I already ate 5 boxes of 12 (over 60 days). :eat: I do like the fact that I have been disciplined, and never had more than one package per day. I was told, that kids don't like fig newtons anyway. :confused: I liked them when I was a kid.

    Tues nutrition: (forgot to bring info)

    Carbs: %
    Protein:%
    Fat: %
    Total: %
    sodium:

    Believe you can, believe you can't, either way you are correct.
     
    #7388 Shamie, Jun 6, 2018
    Last edited: Jun 7, 2018
  9. Seltzer

    Seltzer Elite Member

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    FWIW, I like Fig Newtons also although I haven't had one in ages. I can't cite source material, but I do remember reading that for nutritional replenishment during endurance events Fig Newtons are a decent choice.

    Your commentary about your glasses got me thinking, that although I've never done it, would it be possible to buy another set of frames at Costco so that if your new one breaks and your eyesight has not changed you can have your current lenses put into the back up frames?

    Feel better soon.
     
  10. Shamie

    Shamie Senior Member

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    Thank you. Good idea about the eyeglass frames. I think it is too late for this pair, but once I get a new prescription and fill it, I think I will take your advice, and get a spare pair of frames.

    I have been to races where they give out fig newtons as after race replenishment, instead of the typical banana or bagel.


    Running / walking today: 0.00; w-t-d: 7.05; m-t-d: 7.05

    Steps yesterday: 13,264
    Sleep: 6.16 (3.18 deep, 2.58 light)

    Thurs - 6/07/18. back training #2, 25 minutes sauna. m-t-d workouts: 5/7. 5 exercises / 34 sets / 405 reps. Felt better today. I woke up about 1:00 am, and I had the thought that today was Saturday, and how lucky I was I didn't have to go to work. That thought lasted about 20 seconds, before I came back to reality.:( Today is the official day start of my "back on track" nutrition program. Tomorrow I hope to train legs.


    Tues nutrition: 3014

    Carbs: 347 45%
    Protein:135 18%
    Fat: 130 38%
    Total: 101%
    sodium: 2561

    Weds nutrition: 2821

    Carbs: 317 45%
    Protein:128 18%
    Fat: 118 38%
    Total: 101%
    sodium: 1823

    Believe you can, believe you can't, either way you are correct.
     
    #7390 Shamie, Jun 7, 2018
    Last edited: Jun 7, 2018
  11. Seltzer

    Seltzer Elite Member

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    That's a tough first 20 seconds of your day. :-)

    Glad you're feeling better.
     
  12. Shamie

    Shamie Senior Member

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    Thank you.

    Running / walking today: 0.00; w-t-d: 7.05; m-t-d: 7.05

    Steps yesterday: 10,594
    Sleep: 5.31 (.56 deep, 4.35 light) :(

    Friday - 6/08/18. legs; abs, 25 minutes sauna. m-t-d workouts: 6/8. 9 lifting exercises / 46 sets / 580 reps; abs: 1 exercise / 4 sets / 300 reps (slant board abs 4x75). Much better leg day than last week. This time, I did squats last, since by that time I am more flexible and warmed up. I like to do squats first, since the squat racks are heavily used, and it is good to get them when they are available. I didn't intend to do them last, but every time I looked, they were taken. For nutrition yesterday, I give myself a 10 of 10 score, as the calories were below 3,000, the macros were good (carbs under 300 grams), and I ate no junk food. I am going to make a more formal scoring system. Happy Friday.

    Day # 1 of disciplined nutrition: score 10 of 10.

    Thurs nutrition: 2926

    Carbs: 289 40%
    Protein:145 20%
    Fat: 134 41%
    Total: 101%
    sodium: 2046

    Believe you can, believe you can't, either way you are correct.
     
    #7392 Shamie, Jun 8, 2018
    Last edited: Jun 8, 2018
  13. Seltzer

    Seltzer Elite Member

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    Calories below 3000. :ohnoes:

    Having a little Friday fun. :)
     
  14. Shamie

    Shamie Senior Member

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    :lol:

    Running / walking today: 2.05; w-t-d: 2.05; m-t-d: 9.10

    Steps yesterday: 12,901
    Sleep: 9.47 (4.05 deep, 5.42 light)

    Sat - 6/09/18. chest; abs, 20 treadmill. 30 minutes sauna. m-t-d workouts: 7/9. 10 lifting exercises / 51 sets / 647 reps; abs: 2 exercises / 9 sets / 575 reps (slant board abs 5x75; seated crunches 4x50). Didn't feel like working out today, but once I started, I got more into it, and eventually I completed all of the exercises I planned. After workning out, I spent some time lounging by the pool, but didn't swim. Sun is beneficial for psoriasis, but I forgot to bring sun screen, so I didn't want to spend too much time in the sun. Speaking of psoriasis, or more specifically psoriatic arthritis, doctor wants me to start taking Taltz (new drug - a biologic) if the insurance company approves. I am on the fence, I will have to inject myself, and according to the TV commercial, there are many potential side effects. But I had x-rays of my hands taken in 2015, and again recently, and he said there has been further deterioration of the joints in my fingers. This drug is supposed to stop further deterioration.

    Day # 2 of disciplined nutrition: score 7 of 10.
    -1 calories over 3000
    -1 macro's, carbs high, protein low
    -1 sodium high

    Friday nutrition: 3153

    Carbs: 416 53%
    Protein:119 15%
    Fat: 115 33%
    Total: 101%
    sodium: 3613

    Believe you can, believe you can't, either way you are correct.
     
    #7394 Shamie, Jun 9, 2018
    Last edited: Jun 12, 2018
  15. Shamie

    Shamie Senior Member

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    Running / walking today: 2.03; w-t-d: 4.08; m-t-d: 11.13

    Steps yesterday: 13,339
    days in a row steps over 10,000: 4 days
    Sleep: 9.04 (3.41 deep, 5.23 light)
    workout streak: 4 days

    Sun - 6/10/18. back; abs, 20 treadmill. 30 minutes sauna. m-t-d workouts: 8/10. 9 exercises / 44 sets / 495 reps; abs: 2 exercises / 3 sets / 200 reps (slant board abs 2x75; seated crunches 1x50). At this gym, I don't like the attachment bar for lat pull downs, compared to the ones at LA Fitness. It is too thick, and it is smooth, not serrated like the bar at LA Fitness. For people with arthritis (at least for me), the thinner attachment is better at LA Fitness. But apart from that, everything else is more or less the same. No swimming today, no sun, and is not warm enough for swimming. Even though sodium was high Friday and yesterday, the blood pressure machine at Wegmans yesterday showed my blood pressure at 117/64 (with medication).

    Day # 3 of disciplined nutrition: score 7 of 10 (ditto of the day before).
    -1 calories over 3000
    -1 macro's, carbs high, protein low
    -1 sodium high

    Sat nutrition: 3247

    Carbs: 424 52%
    Protein:136 17%
    Fat: 120 33%
    Total: 102%
    sodium: 3766

    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: 4.08; m-t-d: 11.13

    Steps yesterday: 14,446
    days in a row steps over 10,000: 5 days
    Sleep: 4.36 (.48 deep, 3.48 light)
    workout streak: 5 days

    Mon - 6/11/18. shoulders; triceps, abs, 20 minutes sauna. m-t-d workouts: 9/11. 9 exercises / 45 sets / 510 reps; abs: 3 exercises / 8 sets / 450 reps (slant board abs 2x75; seated crunches 3x50, cable crunches 3x50 weight set @ 80lbs). At LA Fitness, the sauna was usually 182 degrees. At this gym, it is slightly under 200. While it might not sound like a big difference, it definitely feels like a big difference. Tomorrow I plan to run. Happy Monday.

    Day # 4 of disciplined nutrition: score 7 of 10
    -1 calories over 3000
    -1 macro's, carbs high, protein low
    -1 sodium high

    Sunday nutrition: 3153

    Carbs: 416 53%
    Protein:118 15%
    Fat: 111 32%
    Total: 100%
    sodium: 3123

    Believe you can, believe you can't, either way you are correct.
     
    #7396 Shamie, Jun 11, 2018
    Last edited: Jun 12, 2018
  17. Seltzer

    Seltzer Elite Member

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    Are you dragging today after only getting about 4.5 hours sleep?
     
  18. Shamie

    Shamie Senior Member

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    Coffee is a necessity. :morning: (never got to use that one before). I tend to sleep less during the week, and more on the weekends. By Friday, I can barely keep my eyes open. But today, after on about 5 hours of sleep, I feel wide awake. I think the cause is better percentage of deep sleep (57% vs 17% the day before).

    Running / walking today: 6.30; w-t-d: 10.38; m-t-d: 17.43

    Steps yesterday: 12,060
    days in a row steps over 10,000: 6 days
    Sleep: 5.07 (2.55 deep, 2.12 light)
    workout streak: 6 days

    Tues - 6/12/18. 65 treadmill, 20 minutes sauna. m-t-d workouts: 10/12. I had my usual feeling of not wanting to run today, but once I started, felt fine. Sweat was pouring off me, which makes me think I must be in pretty bad cardio shape, if running at pace of not even a 10 minute mile is causing me to sweat so much. But the run got all of the stress out of my body, so I feel great today.

    Day # 5 of disciplined nutrition: score 7 of 10
    -2 calories way over 3000
    -1 sodium high

    Mon nutrition: 3,879

    Carbs: 371 38%
    Protein: 207 21%
    Fat: 174 41 %
    Total: 100%
    sodium: 5161 :eek: (black pepper salmon from Wegman's Asian hot food bar was the main culprit).

    Believe you can, believe you can't, either way you are correct.
     
    #7398 Shamie, Jun 12, 2018
    Last edited: Jun 12, 2018
  19. Shamie

    Shamie Senior Member

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    Running / walking today: 0.00; w-t-d: 10.38; m-t-d: 17.43

    Steps yesterday: 21,557
    days in a row steps over 10,000: 7 days
    Sleep: 5.37 (2.37 deep, 3.00 light)
    workout streak: 7 days

    Weds - 6/13/18. back day #2, abs, 25 sauna. m-t-d workouts: 11/13. 5 exercises / 34 sets / 435 reps; abs: 1 exercise / 2 sets / 160 reps (slant board abs 2x80). Woke up when I should be leaving for the gym, almost took a rest day, but decided to go workout. Glad I did, I had a good workout. What is the deciding factor, is that I think how I will be missing out on the sauna if I don't go. Tomorrow I hope to run.

    Day # 6 of disciplined nutrition: score 9 of 10
    -1 calories over 3000

    Tues nutrition: 3,184

    Carbs: 320 40%
    Protein: 157 20%
    Fat: 146 41 %
    Total: 101%
    sodium: 2026

    Believe you can, believe you can't, either way you are correct.
     
    #7399 Shamie, Jun 13, 2018
    Last edited: Jun 13, 2018
  20. Shamie

    Shamie Senior Member

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    Running / walking today: 6.40; w-t-d: 16.78; m-t-d: 23.83

    Steps yesterday: 11,497
    days in a row steps over 10,000: 8 days
    Sleep: 5.50 (1.26 deep, 4.24 light)
    workout streak: 8 days

    Thurs - 6/14/18. 65 treadmill, 20 sauna. m-t-d workouts: 12/14. I am going to feel tired today, my deep sleep was less than 25% of total sleep. Felt good running today. Yesterday I didn't run, and didn't walk at lunchtime, when I got to my car at the end of the day, I had less than 8,000 steps. So I went to the mall adjacent to where I park, and walked there until I reached about 11,000 steps. I didn't want to ruin my streak of 7 days of 10,000 or more steps. :) Today will be easy, since I ran, I already have over 13,000+ steps. I hope to walk at lunchtime, and reach 20,000 today. Tomorrow I hope to train legs.

    Day # 7 of disciplined nutrition: score 9 of 10
    -1 calories over 3000

    Weds nutrition: 3,466

    Carbs: 344 40%
    Protein: 179 21%
    Fat: 160 42 %
    Total: 103%
    sodium: 2485

    Believe you can, believe you can't, either way you are correct.
     
    #7400 Shamie, Jun 14, 2018
    Last edited: Jun 14, 2018

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