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macdiver stops being a couch potato

Discussion in 'Fitness Journals' started by macdiver, Mar 25, 2010.

  1. Seltzer

    Seltzer Elite Member

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    Glad the issue isn't cancer. Do you have pet insurance and, if so, is what's happening covered?
     
  2. macdiver

    macdiver Well-Known Member
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    We do not have pet insurance. We looked into it but it isn't cheap and based on previous pets it would not have been worth it. I don't know if this would have been covered. A friend of ours had insurance for her dog but it didn't cover a lot of the major expenses. Hers covered mostly the annual visit and vaccinations. When her dog got really sick, it covered the normal vet but not the specialist or the tests. For us, I think the medicine costs will really add up and I don't know if prescriptions would have been covered.

    The good news is that my dog is eating and seems a little more like herself.

    Today was a planned rest day.

    Dinner tonight is BBQ chicken marinated in Chivatas and will be finished in sweet baby rays. This will be paired with grilled veggies.

    Bad storm here today. We lost a few larger branches and the wooden A frame for the swing in the garden was literally snapped in half. Interestingly the trees in the front yard and my neighbors across the street fell in one direction and the ones in the backyard, the swingset, and my neighbors that are adjacent to my backyard fell the opposite direction. I'm not an expert, but that says the winds in the front yard were going one way and the backyard the opposite. TORNADO??
     
  3. macdiver

    macdiver Well-Known Member
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    It was already in the 70's and very humid at 6 this morning so I decided to run on the treadmill. I did 5 minutes at a 10 minute pace, 20 minutes at 9:30 pace and then another 5 at 10 min pace.

    Stats per Garmin was 3.04 miles in 30 minutes.

    I uninstalled Google fit and the fitnesssyncer app. The only thing from Garmin that was syncing with Google fit through the 3rd party my app was my sleep. My runs and steps were not being counted. If I had my phone on me Google would count my runs or my steps but I don't always have my phone on me. Plus the last week my battery usage was high and I was charging my battery twice a day.
     
    #4223 macdiver, Aug 20, 2019
    Last edited: Aug 20, 2019
  4. Seltzer

    Seltzer Elite Member

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    Glad your dog is feeling better. After never opting for insurance we took out a plan for our current dog; it doesn't cover routine visits, but IIRC does cover the big ticket items such as we had we our prior dog. The cost is about $300 per year so it's manageable.
     
  5. macdiver

    macdiver Well-Known Member
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    $300 a year isn't bad for major medical. IIRC the quote we got was 40 or 50 a month and that was 9 years ago when she was 1. I don't recall what it covered though. Based on that we chose to be "self insured".

    I had to go to Long Island to meet with that client today. I chose to push my workout to after work. When I got home, I completed workout B

    Workout B

    Squat Warm Up: 20 x 5, 5; 30 x 3
    Squat: 42.5 x 5, 5, 5, 5,

    OHP Warm Up: 20 x 5, 5
    OHP 30 x 5, 5, 5, 5, 5

    Dead lift: 60 x 5
     
  6. macdiver

    macdiver Well-Known Member
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    I woke up this morning and decided to take an unplanned rest day. I don't really have DOMS but my legs feel "sluggish" so running would not have been enjoyable. I guess 12 hours is not enough recovery from squatting and dead lifting. I will be back at it tomorrow.
     
  7. macdiver

    macdiver Well-Known Member
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    I have been tracking steps and sleep using my Garmin. It has 10,000 steps as my daily goal. Yesterday I had exactly 9,999 steps. :doh: Had I realized I may have taken one more step before bed just so it would show that I made my goal. :whistle:

    This morning was workout A.

    Workout A

    Squat Warm up: 20 x 5, 5 ; 30 x 5
    Squat Main: 45 x 5, 5, 5, 5, 5
    Bench Warm up: 20 x 5, 5
    Bench Main: 32.5 x 5, 5, 5, 5, 5
    Row Warm up: none
    Row: 42.5 x 5, 5, 5, 5, 5
    Dips: Skipped due to time
     
  8. macdiver

    macdiver Well-Known Member
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    I did a loop run this morning. It is a loop that has a few rolling hills (hills by flat south new jersey standards). As I was running down one hill that leads to the steepest uphill section, I decided to attack the uphill so as I reached it I picked up my pace. According to Garmin, my pace up the hill was 7:00 to 7:15 which is pretty much a sprint for me.

    Stats are 6.64 miles in 1:01:47 for an average pace of 9:19. I wore my chest strap so it shows this run as a 5.0 (max) on the training effect scale and 26 minutes in Zone 5 and 29:46 in zone 4 for heart rate zones.

    I'm heading over to a friends house to replace a bathroom countertop and sink. She is moving to Japan for business and needs to get this fixed for the person who will be house and cat sitting for her for the next year.
     
    #4228 macdiver, Aug 24, 2019
    Last edited: Aug 25, 2019
  9. macdiver

    macdiver Well-Known Member
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    Yesterday turned out to be an unplanned extended fast. I had planned on fasting until lunch. Around 3, I realized that I had not stopped for lunch. I had figured that my friend would mention something about eating lunch but I guess she had eaten her lunch before she came home and I was just focused on replacing the bathroom sink. I got home a little after 6 and had some pistachios as a snack. I had dinner around 7 the night before so that puts it at a 23 hour fast. It was probably good for me. I have been lax with my diet lately and fasting is one way to kick start Ketosis.

    This morning was workout b. I woke up in the middle of the night with my left hip hurting. I had to take some ibuprofen for it. So I started with my hip exercises as my warm up before lifting.

    Workout B

    Squat Warm up: 20 x 5, 5; 35 x 3
    Squat: 47.5 x 5, 5, 5, 5, 5

    OHP Warm up: 20 x 5, 5
    OHP: 32.5 x 5, 5, 5, 5, 5

    Dead lift: 65 x 5

    I increased my rest to 2 minutes for the OHP as they are getting harder.

    I will continue with the hip stuff on both running and lifting days until my hip is good again. I'm not sure why it was bothering me last night as it was fine on the run yesterday.
     
  10. macdiver

    macdiver Well-Known Member
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    Last night was yoga. For some reason it was a small class. Typically it is a full class with 25 people or so. Last night there were 8 of us which was nice because the instructor came around and made corrections to our poses. There were a few basic poses where I didn't have my feet properly placed. I was close but that minor adjustment really made a difference.

    This morning I went for a 4 mile run. It was a little cool out which means summer is ending. :cry:

    Stats are 4.05 miles in 37:55 for an average pace of 9:22.
     
  11. Seltzer

    Seltzer Elite Member

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    Regarding the small yoga class, this time of year is a big vacation time, especially for families with school age children. Nice that you and the others got additional attention.

    How was your hip feeling after the run?
     
  12. macdiver

    macdiver Well-Known Member
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    I know some schools near us started back this week (or maybe last) but most people were probably on vacation.

    This morning was workout A. Back in June, I had crushed my thumb and lost the thumbnail. It is finally growing back. This morning I smashed it when returning the 15 kg plate to the plate tree. It is bruised under the small thumbnail and above it. I hope I don't lose the thumbnail again.

    Workout A

    Squat Warm up: 20 x 5, 5 ; 35 x 5
    Squat Main: 50 x 5, 5, 5, 5, 5
    Bench Warm up: 20 x 5, 5
    Bench Main: 35 x 5, 5, 5, 5, 5
    Row Warm up: none
    Row: 45 x 5, 5, 5, 5, 5
    Dips: Skipped due to time

    I will be removing the accessories from my workouts. I had to extend my squat rest time to 3 minutes and my row rest time to 2 minutes. I guess I could start working out earlier but the accessories are optional for the routine so I am going to drop them.
     
  13. Seltzer

    Seltzer Elite Member

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    Ouch!
     
  14. macdiver

    macdiver Well-Known Member
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    Yes. It hurt all day yesterday and is still sensitive today. I'm not sure how I managed to smash it as hard as I did. Seems like putting a plate on the tree would be a lot less force generated.

    This morning was a 3.1 mile run. I did a progressive run where I ran faster each mile. By the 1/2 mile left point I was trying to be around a 7:15 to 7:30 pace and for the last 0.1 I did an all out sprint. Stats are 3.07 miles (just short of 5 k) in 28:29 for an average pace of 9:17. Splits were mile 1 - 9:47, mile 2 - 9:32, mile 3 - 8:46, mile 0.07 - 6:05. Looking at the graph I was right on target for that last 1/2 mile of the 3rd mile when I decided to really go for it.

    In other news, today is off to a rough start. I had trouble getting my garmin to sync to the phone after my run. I had to reboot the bluetooth connection. Then my motorcycle battery was completely dead. The instrument panel didn't even turn on. I probably left the key in the wrong position which would have had the headlights and taillights on since Tuesday evening (at least that is what I am hoping). I have the battery charging now so should know if that was the case today. Then when I get to work my email crashed as I was responding to a client. I had to retype and resend and hope she doesn't have two slightly different responses to the same question. Can only get better from here.
     
  15. Seltzer

    Seltzer Elite Member

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    Lots of room for improvement as the day progresses. Hope it works out that way.
     
  16. macdiver

    macdiver Well-Known Member
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    This morning was Workout B. It is amazing the difference 2.5 kg (5 lbs) can make. Though challanging, I was able to complete all 5 sets of 5 of the OHP last time but could not get 5 reps on any set this time. I knew I was getting close to my limit on them but thought it would be next time that I failed.

    Warm up: Prep drill X 5; Hip stability drill x 5

    Workout B

    Squat Warm up: 20 x 5, 5; 40 x 3
    Squat: 52.5 x 5, 5, 5, 5, 5

    OHP Warm up: 20 x 5, 5
    OHP: 35 x 3, 4, 4, 4, 3

    Dead lift Warmup: 60 x 5
    Dead lift: 70 x 5

    I will do Sunday's work out as written. Next week I may take a deload week. I might push the deload week to the following week though as I have some travel that week. We should firm up the travel plans during our teleconference today and I'll make my decision then.
     
  17. macdiver

    macdiver Well-Known Member
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    I think I have talked myself out of the Delia's week. I'll let the stronglifts app reset my ohp as the program is intended.

    This morning my wife and I went for a 4 mile hike at Washington crossing state park. Sally we couldn't take the dogs as the one isn't able to go for long walks yet.
     
  18. macdiver

    macdiver Well-Known Member
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    This morning was workout A.

    Workout A

    Squat Warm up: 20 x 5, 5 ; 40 x 3
    Squat Main: 55 x 5, 5, 5, 5, 5
    Bench Warm up: 20 x 5, 5
    Bench Main: 37.5 x 5, 5, 5, 5, 5
    Row Warm up: 40
    Row: 47.5 x 5, 5, 5, 5, 5


    This morning I weighed myself and I was at 121.3. I have been below 123 the last couple of weeks. I need to get back up to 125 to 128.

    Anyways, 121.3 is 55.1 kg so today I did 5 x 5 of my bodyweight which I believe is a pr.
     
  19. macdiver

    macdiver Well-Known Member
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    Happy Labor Day.

    Today is a rest day. We did take the dogs to a local park for a very short walk, approx 1/3 mile. That is about all my one dog can handle at the moment. She is doing better so hopefully she will return to normal.

    This afternoon I'm going to make a large batch of mashed cauliflower and a batch of cauliflower "Mac" and cheese to have on hand. I'm thinking about taking my protein powder to the office for an afternoon snack. Both are attempts to add a few calories to get my weight up. Ideally I would like to be around 130 pounds and around 10% bf. I think I am about 12%. I should get the tape measure out and check it.
     
  20. Shamie

    Shamie Senior Member

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    You might try adding nuts to your diet. A lot of calories, low carb. Especially Macadamia nuts are very low carb, and they taste really good.
     

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