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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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    Why not just not count those ten days which will your "year" into 355 days of recorded steps?
     
  2. Shamie

    Shamie Senior Member

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    Why not just not count those ten days which will your "year" into 355 days of recorded steps?

    It is not allowed by the rules of my journal. :lol:


    Day #225 - No Buy Year (2/01/19-1/31/20)

    Steps yesterday: 15,245 256 day average: average: 13,342

    Sleep Friday / Sat: 7.59 (deep: 0.00 light: 5.11 rem: 2.48)

    Sat - 9/14/19 chest; ab training. 60 treadmill (35 before lifting: 2.20 miles; 25 after lifting 1.52 miles). Sauna: 30 minutes. m-t-d workouts: 12/14. 10 exercises / 52 sets / 789 reps. Much of the reps are from dips (125) and pushups (250). Abs: cable crunches 5 x 50 (95 lbs). Today I used the wheel for additional ab work. I never used a wheel before. It is the first time I saw one at the gym, it probably belonged to someone who forgot it. Today technically is not a gluten free day. I stopped at Duncan Donuts for coffee in a mall I pass, and one of the places in the food court handed me a sample, and not thinking, I ate it. It included a minuscule piece of bread, probably no more than 1/50th of a slice. I am still counting today as gluten free. It is my journal, I make the rules. :)

    Fri calories: I am not at home, and forgot the nutrition information.

    Carbs: %
    Protein: %
    Fat: %
    Total: %
    Sodium: mg
    Day #9 - Gluten Free day

    Believe you can, believe you can't, either way you are correct.
     
    #8082 Shamie, Sep 14, 2019
    Last edited: Sep 15, 2019
  3. Shamie

    Shamie Senior Member

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    Day #226 - No Buy Year (2/01/19-1/31/20)

    Steps yesterday: 15,816; 257 day average: 13,352

    Sleep Sat / Sun: 9.34 (deep: 0.00 light: 7.42 rem: 1.52)

    Sun - 9/15/19 back; ab training. 60 treadmill (50 before lifting: 3.17 miles; 10 after lifting .60 miles). Sauna: 35 minutes total. m-t-d workouts: 13/15. I don't know about this activity tracker watch regarding the sleep information. Two days in a row, I didn't sleep not even one minute of deep sleep.:confused: I know it is inaccurate, but that is more than inaccurate. It feels like summer today (actually, that doesn't make sense, it is still summer). Enjoy the balance of the weekend.

    Friday calories: nutrition log: 3260; actual: 2828

    Carbs: 314 39%
    Protein: 171 21%
    Fat: 160 44%
    Total: 104%
    Sodium: 2743 grams
    Gluten free: 9 days

    Sat calories: nutrition log: 3115; actual: 2726

    Carbs: 363 47%
    Protein: 138 18%
    Fat: 122 35%
    Total: 100%
    Sodium: 2088 grams
    Gluten free: 10 days


    Believe you can, believe you can't, either way you are correct.
     
    #8083 Shamie, Sep 15, 2019
    Last edited: Sep 15, 2019
  4. Shamie

    Shamie Senior Member

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    Day #227 - No Buy Year (2/01/19-1/31/20)

    Steps yesterday: 16,974; 258 day average: 13,366

    Sleep Sun / Mon: 4.08 (deep: 0.00 light: 2.29 rem: 1.38)

    Mon - 9/16/19 60 elliptical; 17 treadmill 1.06 miles). Sauna: 25 minutes total. m-t-d workouts: 14/16. Three days in a row of 15K+ steps. Today will make a 4th, since I already have 11K steps. The sleep tracker was probably correct, I had a terrible night of sleep. Yet I got to the gym at 5:05, and had a good workout. My skin has no itch today, so hopefully this no gluten thing is starting to kick in. Also gastro issues have improved. But yesterday I thought I was having a heart attack. I got up from a chair, sort of pushing from the left arm rest, and I had a pain on my left side. But it wasn't that high up (where heart is located), it was at the bottom of my rib cage. This has happened before, in the exact same situation, getting up from the same chair. So I am thinking it was a muscle issue. But this time, the pain lasted a lot longer, and latter I was outside bending down to pick some weeds, and the same thing happened. So that was a good excuse to stop picking the weeds, and the rest of the day I more or less rested.

    Sun calories: nutrition log: 3315; actual: 3210

    Carbs: 413 50%
    Protein: 139 17%
    Fat: 126 34%
    Total: 101%
    Sodium: 2113 grams
    Gluten free: 11 days

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

    Seltzer Elite Member

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    :confused: about the side pain.
     
  6. Shamie

    Shamie Senior Member

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    Recently a family friend went to a cardiologist for a checkup, he had no issues. The doctor told him he needs to get an angiogram. The test showed one artery was 99% blocked, the 2 others also had blockage to a lesser extent, and he had an angioplasty. I don't know if they put in stents or not, but 2 days later he was at the beach.:eek: Funny thing, this guy works out a lot. But he still has a big stomach, which makes me wonder what he is doing when he is at the gym (if I had to guess, me thinks a lot of talking, some cardio, and no lifting). :confused:


    Day #228 - No Buy Year (2/01/19-1/31/20)

    Steps yesterday: 16,544; 259 day average: 13,378

    Sleep Mon / Tues: 6.34 (deep: 0.00 light: 3.37 rem: 2.57)

    Tues - 9/17/19 shoulders; triceps. Sauna: 25 minutes. m-t-d workouts: 15/17. I woke up thinking I was going to take a rest day, but I was wide awake, so I decided to go and workout. Glad I did, it was a pretty good workout. Time goes so fast, almost 2 weeks - gluten free. Today will be a challenge to get to 15K steps. Tomorrow - chest training (abbreviated), and cardio (or a rest day).


    Mon calories: nutrition log: 2795; actual: 2526

    Carbs: 283 41%
    Protein: 141 20%
    Fat: 128 41%
    Total: 102%
    Sodium: 2133 grams
    Gluten free: 12 days

    Believe you can, believe you can't, either way you are correct.
     
    #8086 Shamie, Sep 17, 2019
    Last edited: Sep 18, 2019
  7. Shamie

    Shamie Senior Member

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    Day #229 - No Buy Year (2/01/19-1/31/20)

    Steps yesterday: 10,961; 260 day average: 13,369

    Sleep Tues / Weds: 6.26 (deep: 0.38 light: 3.37 rem: 2.11)

    Weds - 9/18/19 chest training (abbreviated); abs; 30 minutes treadmill. Sauna: 25 minutes. m-t-d workouts: 16/18. Today - flat bench press; incline bench press; decline bench press (5 sets of each). I think I am going to change my lifting routine, and do split workouts, training different body parts 2 or 3 times a week, instead of training one body part at a time. Currently I do too many exercises, and need to cut down. I will try that, and see how it goes. Well I have one thing in common with Kim Kardashian, I read that she was diagnosed with Psoriatic Arthritis. Bad for her, but maybe good for the disease, since sometimes when a celebrity has a disease, they bring awareness and they raise money for research. Like Michael J Fox did for Parkinson's disease.

    Tues calories: nutrition log: 3,420; actual: 2,631

    Carbs: 401 47%
    Protein: 147 17%
    Fat: 146 38%
    Total: 102%
    Sodium: 2453 grams
    Gluten free: 13 days

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

    Shamie Senior Member

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    Day #230 - No Buy Year (2/01/19-1/31/20)

    Steps yesterday: 13,322; 261 day average: 13,369

    Sleep Weds / Thurs: 6.30 (deep: 0.26 light: 3.36 rem: 2.28)

    Thurs - 9/19/19 back training. Sauna: 20 minutes. m-t-d workouts: 17/19. Today, I get to the gym like 10 minutes late. No big deal. All I want to get done are chin ups, pull ups, lat pull down, and T-bar row. But ended up doing 10 exercises, and left the gym late. Split workouts will start soon, I need to look at www.exrx.net to set up a program. I haven't gone to that site in such along time, I almost forgot the web address. I was happy I remembered, it gives me confidence I am not getting Alzheimer's (any time I forget something, or can't remember a name, I think - this is a first sign).:scared: It was a bad day to stay at the gym late. A commuter train broke down, so the people who normally take the train, took the bus. They get on earlier, so by the time the buses reach our stop, they are filled, not even standing room. They added a bus, made no difference. The last bus comes, and it is filled, but there is standing room. Everyone gets on but me. I decide I will drive back to where I live, and take the bus from there (it goes a different route at that time). I don't like to stand on a crowded bus, I am not a sardine. These are not like city buses, where there is room to stand. The aisle on these commuter buses are narrow, they are not built for standing. As I am walking to my car, I look at the NJ Transit App, and I see they added an additional bus coming in 15 minutes. I wait, and it comes, and it is almost empty. I didn't get to work until 10:15, but at least I didn't have to drive back home, and I got a seat.:)

    Weds calories: nutrition log: 3,330; actual: 2,641

    Carbs: 386 46%
    Protein: 146 18%
    Fat: 142 38%
    Total: 102%
    Sodium: 2278 grams
    Gluten free: 14 days

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

    macdiver Well-Known Member
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    Good that you made it in today.
     
  10. Shamie

    Shamie Senior Member

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    Day #231 - No Buy Year (2/01/19-1/31/20)

    Steps yesterday: 9,484; 262 day average: 13,354

    Sleep Thurs / Friday: 5.52 (deep: 0.00 light: 3.53 rem: 1.59)

    Friday - 9/20/19 leg training. Sauna: 20 minutes. m-t-d workouts: 18/20. Today - box squats, leg press, hack slide, prone leg curl, glute machine, hip abduction, hip thrusters (not sure if that is the correct name). They just opened a supermarket in what used to be a Sears store in a mall where I park my car for my commute. It was a big store, the bottom is the supermarket, the top is going to be a movie theater. It is called Stu Leonards (they are mostly in Conn and NY). It is very different than a typical supermarket, a typical supermarket carries 50,000+ items. This store is more like Costco, they carry only 4,000 items. 80% are unprocessed (which gets my seal of approval). When I went there, it was very crowded, and hard to get a good view of the store. I didn't buy anything. For a few steps, I was walking behind this couple, and the guy said, I hear they make kettle potato chips here in the store, they are supposed to be great. Both people very heavy, I was thinking "the last thing you 2 people need is another source for potato chips". Yes - I am a horrible person. But in my defense, I just thought it, I didn't say anything. TGIF.

    Thurs calories: nutrition log: 3,150; actual: 2,681

    Carbs: 345 44%
    Protein: 147 19%
    Fat: 140 40%
    Total: 103%
    Sodium: 2243 grams
    Gluten free: 15 days

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

    Shamie Senior Member

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    Good that you made it in today.

    Not sure what I would have done. I was thinking of driving home, and taking a personal day.


    Day #231 - No Buy Year (2/01/19-1/31/20)

    Steps yesterday: 9,484; 262 day average: 13,354

    Sleep Thurs / Friday: 5.52 (deep: 0.00 light: 3.53 rem: 1.59)

    Friday - 9/20/19 leg training. Sauna: 20 minutes. m-t-d workouts: 18/20. Today - box squats, leg press, hack slide, prone leg curl, glute machine, hip abduction, hip thrusters (not sure if that is the correct name). They just opened a supermarket in what used to be a Sears store in a mall where I park my car for my commute. It was a big store, the bottom is the supermarket, the top floor is going to be a movie theater. It is called Stu Leonards (they are mostly in Conn and NY). It is very different than a typical supermarket, a typical supermarket carries 50,000+ different items. This store is more like Costco, they carry only around 4,000 different items. 80% are unprocessed (which gets my seal of approval). When I went there, it was very crowded, and hard to get a good view of the store. I didn't buy anything. For a few steps, I was walking behind this couple, and the guy said to the wife, I hear they make kettle potato chips here in the store, they are supposed to be great. Both people very heavy, I was thinking "the last thing you 2 people need is another source for potato chips". Yes - I am a horrible person. But in my defense, I just thought it, I didn't say anything. TGIF.

    Thurs calories: nutrition log: 3,150; actual: 2,681

    Carbs: 345 44%
    Protein: 147 19%
    Fat: 140 40%
    Total: 103%
    Sodium: 2243 grams
    Gluten free: 15 days

    Believe you can, believe you can't, either way you are correct.
     
    #8091 Shamie, Sep 20, 2019
    Last edited: Sep 20, 2019
  12. Shamie

    Shamie Senior Member

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    Day #232 - No Buy Year (2/01/19-1/31/20)

    Steps yesterday: 9,573; 263 day average: 13,339

    Sleep Friday / Sat: 6.40 (deep: 0.24; light: 4.55; rem: 1.21)

    Sat - 9/21/19 chest; ab training; 35 treadmill (2.18 miles). Sauna: 30 minutes. m-t-d workouts: 19/21. My stomach was uneasy this morning, so I didn't workout in the morning like usual. I was just parked next to a car, the people who own the car are hoarders. It is a older Nissan Maxima, which is a fairly big sedan, there is almost no room to even sit in the drivers seat. Every inch up to the ceiling is filled with stuff. I took photo's, but it is the full sun, and only one came out okay, but that didn't show the full extent of the hoarding. I give them credit though, if I were them, I would be too embarrassed to drive that car anywhere.

    Friday calories: nutrition log: 3,140; actual: 2,671

    Carbs: 346 44%
    Protein: 147 19%
    Fat: 140 40%
    Total: 103%
    Sodium: 2203 grams
    Gluten free: 16 days

    Believe you can, believe you can't, either way you are correct.
     
    #8092 Shamie, Sep 21, 2019
    Last edited: Sep 23, 2019
  13. Shamie

    Shamie Senior Member

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    Day #234 - No Buy Year (2/01/19-1/31/20)

    Steps Sat: 19,176; 264 day average: 13,361
    Steps yesterday: 8,688; 265 day average: 13,343

    Sleep Sat / Sun: 5.38 (deep: 0.03; light: 3.22; rem: 2.13)
    Sleep Sun / Mon: 7.02 (deep: 0.00; light: 4.03; rem: 2.59)

    Sun - 9/22/19 back training. 35 treadmill (2.17 miles). Sauna: 35 minutes total. m-t-d workouts: 20/22. Nutrition was mostly candy.:o On the brightside, at least I kept the calories within reason for the day. To be completely honest, after eating all that candy, my stomach didn't feel too good, so that was the prime reason for not eating more. The candy was the jelly fruit candy, sort of like Chuckles candy (if you are ancient like myself, you might remember Chuckles candy). They still sell Chuckles candy. I ate the whole container, which was 2,300 calories. It is virtually 100% sugar.

    Mon - 9/23/19 ab training; 60 elliptical; 35 treadmill (2.15 miles). Sauna: 30 minutes. m-t-d workouts: 21/23. I took off from work today, it is like a summer day. Tomorrow, I hope to train shoulders. I bought something called Nu Sratch, to fix the srcatches on my car. They are not deep scratches, but the car is black, and the scratches are white, so they are noticable. Everytime I get gas a particuliar gas station, the attendent sometimes says to me "do I know my car is scratched, or how did I scratch the car" (in NJ, they don't have self serve gas, it is against the law). I am going to wash the car too. Believe it or not, I have had the car over 4 years, and I have washed it less than the number of fingers I have on one hand. :) I have never brought it to a car wash either. Black is a good color to get, it almost always looks clean.

    Saturday calories: nutrition log: 3,390; actual: 3,190

    Carbs: 743 88% :eek:
    Protein: 44 5%
    Fat: 30 8%
    Total: 101 %
    Sodium: 965 grams
    Gluten free: 17 days

    Sunday calories: nutrition log: 3,799; actual: 3,599

    Carbs: 473 50%
    Protein: 123 13%
    Fat: 171 41%
    Total: 104%
    Sodium: 3126 grams
    Gluten free: 0 days :bang:



    Believe you can, believe you can't, either way you are correct.
     
    #8093 Shamie, Sep 23, 2019
    Last edited: Sep 23, 2019
  14. Shamie

    Shamie Senior Member

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    Day #235 - No Buy Year (2/01/19-1/31/20)

    Steps yesterday: 16,705; 266 day average: 13,356

    Sleep Mon / Tues: 5.51 (deep: 0.17; light: 4.03; rem: 1.31)

    Tues - 9/24/19 shoulders; triceps. Sauna: 25 minutes. m-t-d workouts: 22/24. I just lost what I wrote, and I am not writing it again. :( It wasn't that interesting. Tomorrow - chest training (abbreviated), and cardio.

    Mon calories: nutrition log: 3,454; actual: 3,254

    Carbs: 326 38%
    Protein: 105 12%
    Fat: 182 48%
    Total: 98 %
    Sodium: 2704 grams
    Gluten free: 1 days

    Believe you can, believe you can't, either way you are correct.
     
  15. Spartan88

    Spartan88 Well-Known Member

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    I've got a car that is 'Polished Metal' in colour. It's a great colour for hiding dirt but people in my work car park keep opening their doors onto it. No deep scratches in the side/door panels but loads of small scratches in the top-coat that catch the light. There's a run of them all the way down the side of the car. I'd like to fix them, preferably myself to save money, but expect them to continually reappear.

    What's the rational for that? Is it safety or protecting jobs?

    Some things in the US seem very 'quaint' or 'old-fashioned' for a nation that is so advanced. It felt strange when I was in Chicago last year how card payments were often swipe and signature (not than anyone bothered to check the signature, it has long ago worn-off on the card) rather than CHIP-and-PIN or contactless. It would seem very odd to not fill my own car with petrol/gas. I rarely not pay at the till even, preferring to pay-at-pump instead.
     
  16. Shamie

    Shamie Senior Member

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    The color of your car was like one of those Delorean's, sort of stainless steel look? I hate to get those minor dents on the car too. I think that in the US, they make the parking spots bigger to accommodate these humongous SUV's that are common now. I have a small Ford Focus, so it doesn't take up too much room in a spot, so no dings so far.

    There are only 2 states, NJ and Oregon where self service gas is illegal. They were going to change the law in NJ a few years ago. but there always is a group of people who hate change, and the Govenor succumbed to pressure from that group.

    Same issue with the penny. It has virtually no value, it cost more for the government to produce them then they are worth, but anytime they talk of discontinuing it, there is a big public outcry.

    The credit cards are changing. Many places don't require a signature anymore.


    Day #236 - No Buy Year (2/01/19-1/31/20)

    Steps yesterday: 8,027; 267 day average: 13,336

    Sleep Tues / Weds: 6.24 (deep: 0.48; light: 4.19; rem: 1.17)

    Weds - 9/25/19 chest training (abbreviated); 35 treadmill (2.19 miles). Sauna: 25 minutes. m-t-d workouts: 23/25. Flat, incline, decline bench press, 5 sets of each. I eat a lot of canned tuna, some sardines, but for some reason, canned salmon doesn't seem too appealing to me. Yet I have cans in my house, since when I am in the store I think, I should buy this, it is healthier than tuna. It is Alaskan salmon, which is the best to get, since salmon fish farming is forbidden in Alaska, so you are getting wild salmon, which is much healthier. Yesterday, I ate a whole can, it was 560 calories, and something like 90 grams of protein:eek:. Having so much protein at one time is a waste, I should have split it over 2 or 3 meals. It really is mind over matter, since it tasted pretty good. Speaking of tuna, while I am not really a fan of the supermarket chain "Wegmans", which I think is only in the North East and Mid Atlantic regions of the US, I will say that their store brand tuna is the best. I have eaten over 100 cans so far this year, and every can with no exceptions, the tuna was perfect, like buying a solid piece of fish. The can is also 6 ounces, not the 5 ounces that most brands are now. Not the flakes that you sometimes get when you buy the solid albacore Bumble Bee, Chicken of the Sea or Starkist. The Wegmans is more expensive, but in this case, worth the extra money.

    Tues calories: nutrition log: 3,476; actual: 3,276

    Carbs: 334 38%
    Protein: 198 23%
    Fat: 162 42%
    Total: 103 %
    Sodium: 2674 grams
    Gluten free: 2 days

    Believe you can, believe you can't, either way you are correct.
     
    #8096 Shamie, Sep 25, 2019
    Last edited: Sep 25, 2019
  17. Spartan88

    Spartan88 Well-Known Member

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    Not a stainless steel, more of a metallic gunmetal grey. Parking spaces in the UK haven't grown to meet the size requirements of cars which have become larger over time although not in general as large as cars in the US. A Ford Focus (assuming you have the Focus that Ford now sells globally. The hatchback?) is probably a standard sized car in the UK and is actually a little larger than my car. Ford has two vehicles in it's UK range that are smaller than the Focus. SUVs are becoming far more common here and are a real problem in Urban areas as the infrastructure is insufficient to cater for them.

    Same issue here with our lowest value coins, the 1p and 2p coins. People got very upset at the suggestion they be scrapped despite studies showing that 60% of them were used once and then put in a jar or discarded. Apparently 1 in 12 of them are thrown in the bin!
     
  18. Shamie

    Shamie Senior Member

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    Same Ford Focus hatchback as they sell in Europe. Over here, it is considered a small car. They stopped selling it here after 2018, there is lack of demand for cars, more and more people buy SUV's & pickup trucks.


    Day #237 - No Buy Year (2/01/19-1/31/20)

    Steps yesterday: 15,416; 268 day average: 13,344

    Sleep Weds / Thurs: 5.40 (deep: 0.26; light: 3.25; rem: 1.49)

    Thurs - 9/26/19 back training. Sauna: 20 minutes. m-t-d workouts: 24/26. Good workout today, bad commute. Tomorrow - leg training. I need to go for a walk now (1:00 pm), to add to my step count. I want to set a floor of 10K steps a day (so far only 5K).

    Weds calories: nutrition log: 3,576; actual: 3,376

    Carbs: 426 48%
    Protein: 166 19%
    Fat: 146 37%
    Total: 104 %
    Sodium: 2154 grams
    Gluten free: 3 days

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

    Shamie Senior Member

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    Day #238 - No Buy Year (2/01/19-1/31/20)

    Steps yesterday: 11,746 269 day average: 13,338

    Sleep Thurs / Friday: 7.06 (deep: 0.34; light: 4.07; rem: 2.25)

    Friday - 9/27/19. 60 elliptical. Sauna: 0 minutes. m-t-d workouts: 25/27. Today I get to the gym at 5:05, and of the few cars in the parking lot, most have their lights on, which isn't a good sign. No employee showed to open the gym. Most eventually drove away, but I waited, and eventually someone showed up at slightly before 6:00 am. Instead of lifting, I decided to do 30 minutes of cardio, but then decided it would be pretty pathetic to spend the normal time in the sauna, yet only spend 30 minutes doing cardio. So instead did 60 minutes on the elliptical, and skipped the sauna. TGIF.

    Thurs calories: nutrition log: ; actual: (don't have info with me).

    Carbs: %
    Protein: %
    Fat: %
    Total: %
    Sodium: grams
    Gluten free: 4 days

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

    Shamie Senior Member

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    Day #239 - No Buy Year (2/01/19-1/31/20)

    Steps yesterday: 19,520 270 day average: 13,361

    Sleep Friday / Saturday: 6.11 (deep: 0.39; light: 3.57; rem: 1.35)

    Saturday - 9/28/19. chest training; abs, 65 treadmill (before lifting - 4.06 miles). Sauna: 30 minutes. m-t-d workouts: 26/28. Uncharacteristically, I woke up today not wanting to workout. But I went anyway and had a good workout. When I think of spending so much time on the treadmill, it seems overwhelming and unappealing (I think that is the issue). But there is no other way I am going to reach 15K steps today. I already have 12K (thanks to the treadmill). If I didn't work in NYC, and I didn't go to the gym, I think I would only accumulate less than 3K steps a day.

    My cousin's husband was overweight, I would say he is 6 foot, and was probably 280-290 if I had to guess (big stomach). I think the doctor told him bad news about his health at the end of last year. Fast forward 9 months, and he is 210. He is on a Keto diet. This is all second hand information, but he didn't start exercising until about a month ago. She said he hasn't cheated once in 9 months, not even on his birthday. He wants to get under 200. I probably will see them on Thanksgiving.

    Friday calories: nutrition log: ; actual: (don't have info with me). Again

    Carbs: %
    Protein: %
    Fat: %
    Total: %
    Sodium: grams
    Gluten free: 5 days

    Believe you can, believe you can't, either way you are correct.
     
    #8100 Shamie, Sep 28, 2019
    Last edited: Sep 28, 2019

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