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Keep nailing it


TennisGeek

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Main quest

 

I don't want to be "skinny fat", and play better tennis.

 

In the first challenge, I was able to get into the groove with my workouts, so I want to build the success on top of it.

 

 

Main Goals:

 

#1. Shave off another 2lbs of fat based on Fitbit scale.

 I average 5 days of weight x body fat % at the beginning and ending and see the difference.

 A: >=2lbs: A (CHA +3), B: >= 1.5lbs (CHA +2), C: >= 1.0lbs (CHA +1), D: >= 0.5lbs, F: >= 0lbs.

 

#2. Strength training for tennis

 I play tennis regardless at least 4 times a week. (I already played 4 nights this week, not counting tonight.)

 It's been difficult to make the strength training priority, cuz when I wake up, some area of my body is always sore.

 But, I'll keep nailing it 3 times a week.

 A: 3 times/week (STR: +2), B: 2.5 times/week (STR: +2), C: 2 times/week (STR: +1), D: 1.5 times/week, F: 1.times/week

 

#3. 50 pushups without break

 nuf said. The goal is set PRETTY high for me. Anything more than 35 is a smashing success.

 A: 50+ (STA: +3, STR: +1), B: 45+ (STA: +2, STR: +1), C: 40+ (STA: +1, STR: +1), D: 35+ (STA: +1, STR: +1), F: below 35

 

 

Side Quest:

 

My sleeping before 1am in the bed has been a total failure in previous challenge. However, I kinda have a hunch about how to fix this. As in Steve's blogs, to change, I need to have a habit. For sleeping, it's about "no digital devices" seems to be the key.

 

WIS, CON: +3 for establishing the routine and 80% success rate. WIS, CON: +1 for establishing any kind of routine.

 

This has really big impact on my overall life, so give myself a big points if I can pull this off.

 

 

Life goals:

 

Nicer to my wife. It's a complicated long story that I don't want to get in.

WIS: +2, CHA: +2

Racquet wielding rock gnome: Ranger - L6 - STR: 13, DEX: 8, STA: 13.5, CON: 12, WIS: 14, CHA: 11

 

Your time is limited, so don’t waste it living someone else’s life. Don’t let the noise of others’ opinions drown out your own inner voice.
And most important, have the courage to follow your heart and intuition…
Stay hungry. Stay foolish.†– Steve Jobs, Stanford University, 2005
 
You miss 100 percent of the shots you don't take. -- Wayne Gretzky
 

6Wks Challenges: #9, #8, #7, #6, #5#4#3, #2.5#2, #1

Match records MyFitnesspal Fitbit Runtastic Strava

 

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I took the last 10 day's average of fitbit data. So here is the starting point of "loose fat" goal.

 

Weight: 159.07

Fat %: 15.88

Fat weight: 25.26 lbs

 
So, I need to get down to 23.26 lbs, or say my body fat needs to be around 14.9% assuming my weight is going to be 157lbs by losing 2lbs fat.
Since my weight hasn't been moving much despite my effort, it's going to be indeed a challenge. This may be due to the fact that I'm doing the strength training.
 
OTOH, if my body fat % goes down another 1%, I think I can claim victory by improving my body fat % from 15.88 to 14.88% which is equivalent of losing 2lbs fat.

Racquet wielding rock gnome: Ranger - L6 - STR: 13, DEX: 8, STA: 13.5, CON: 12, WIS: 14, CHA: 11

 

Your time is limited, so don’t waste it living someone else’s life. Don’t let the noise of others’ opinions drown out your own inner voice.
And most important, have the courage to follow your heart and intuition…
Stay hungry. Stay foolish.†– Steve Jobs, Stanford University, 2005
 
You miss 100 percent of the shots you don't take. -- Wayne Gretzky
 

6Wks Challenges: #9, #8, #7, #6, #5#4#3, #2.5#2, #1

Match records MyFitnesspal Fitbit Runtastic Strava

 

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Great goals! I love tennis! I used to play, just for fun, but haven't played in years! I recently picked up a couple rackets at a thrift store but now it's getting cold out, so I'll probably wait until Spring unless there's a warm day here and there! :)

Scout - Level 15 Half-Elf Ranger

STR15 | DEX5.5 | STA17 | CON39.5 | WIS18 | CHA10.5 

Challenges: Current Challenge #18 | #17 Part 2 | #17#16#15#14#13#12 Part 2 | #12#11 | #10 | #9 | #8 | #7 | #6 | #5 | #4 Part II | #4 | #3 | #2 | #1

 My Blog | Facebook | My BeachBody | My NF Character

Spoiler

 

 

Lose 84 lbs (From 219 to 135): Current weight = 202.9

 

100%
19%

Walk to Mordor (Hobbiton to Mount Doom - 1779 miles) [so far: 1515.60 miles  - logged to 06/13/16

[progress=purple]85[/progress]


 

 
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Great goals! I love tennis! I used to play, just for fun, but haven't played in years! I recently picked up a couple rackets at a thrift store but now it's getting cold out, so I'll probably wait until Spring unless there's a warm day here and there! :)

 

Fall is my favorite season to play tennis. So is winter, spring and summer. :playful: 

Fall/winter season, it's indoor at a local tennis club, and because it's indoor, no wind, and heated when necessary.

That's how I play 4,5 times a week.

  • Like 1

Racquet wielding rock gnome: Ranger - L6 - STR: 13, DEX: 8, STA: 13.5, CON: 12, WIS: 14, CHA: 11

 

Your time is limited, so don’t waste it living someone else’s life. Don’t let the noise of others’ opinions drown out your own inner voice.
And most important, have the courage to follow your heart and intuition…
Stay hungry. Stay foolish.†– Steve Jobs, Stanford University, 2005
 
You miss 100 percent of the shots you don't take. -- Wayne Gretzky
 

6Wks Challenges: #9, #8, #7, #6, #5#4#3, #2.5#2, #1

Match records MyFitnesspal Fitbit Runtastic Strava

 

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Battle log:

Chin ups: 10, 10, 6, 4

Bent over row: 60lbs 10, 10, 8

Dumbbell row: 40lbs 10, 11, 8

Push ups: 17, 16

Plank: 2:00, 2:00

A few core exercises

Dumbbell pull over: 40lbs, 8, 6

Dumbbell flye: 15lbs 10, 8

 

I ran out time and my motivation. When the clock hit 10am, I knew I'm way too late.

So, effort wise, B. Chin ups are almost 10x3. I hope to get to 12x3 by the end of challenge.

 

Yesterday, I played 1 hour tennis, practiced serve for 30min, and rode 15 min stationary bike.

So, my legs, lower and upper backs were already beat. I hated plank this morning.

 

Push ups - getting to 50 seems unrealistic at this point. But my real goal is to get to 100, so 50 is a big milestone.

 

I made egg muffins, grilled veg salad, acorn squash last night.

Egg muffins are really handy for busy morning. I like it a lot.

It has eggs, milk, gluten free flour, bacon, onion, spinach with lime juice. Not 100% paleo (can be 100% paleo with coconut flour but I could not find it so I used gluten free baking mix) but pretty close.

Racquet wielding rock gnome: Ranger - L6 - STR: 13, DEX: 8, STA: 13.5, CON: 12, WIS: 14, CHA: 11

 

Your time is limited, so don’t waste it living someone else’s life. Don’t let the noise of others’ opinions drown out your own inner voice.
And most important, have the courage to follow your heart and intuition…
Stay hungry. Stay foolish.†– Steve Jobs, Stanford University, 2005
 
You miss 100 percent of the shots you don't take. -- Wayne Gretzky
 

6Wks Challenges: #9, #8, #7, #6, #5#4#3, #2.5#2, #1

Match records MyFitnesspal Fitbit Runtastic Strava

 

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Ok, I am going to need more of a recipe for those egg muffins!!! They sound fantastic and now that I have a little convection oven, I can bake again!! :)

Scout - Level 15 Half-Elf Ranger

STR15 | DEX5.5 | STA17 | CON39.5 | WIS18 | CHA10.5 

Challenges: Current Challenge #18 | #17 Part 2 | #17#16#15#14#13#12 Part 2 | #12#11 | #10 | #9 | #8 | #7 | #6 | #5 | #4 Part II | #4 | #3 | #2 | #1

 My Blog | Facebook | My BeachBody | My NF Character

Spoiler

 

 

Lose 84 lbs (From 219 to 135): Current weight = 202.9

 

100%
19%

Walk to Mordor (Hobbiton to Mount Doom - 1779 miles) [so far: 1515.60 miles  - logged to 06/13/16

[progress=purple]85[/progress]


 

 
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Egg muffin:

Ingredients

8 large eggs, 2 tbs coconut (gluten free) flour, 4 bacon, 1 small onion, 4-8 oz spinach, 1/4 cup coconut milk (whole milk), coconut oil (butter), 1/2 lemon or lime, black pepper, salt.

 

Tools

Large bowl, muffin tin.

 

  1. Cut bacon into small pieces and cook in a frying pan.
  2. Once cooked, wipe off excess grease but keep some for onion.
  3. Dice onion and cut spinach into bite size. (Baby spinach - as is)
  4. Cook onion 'til translucent (3min), and then add spinach and wilt. Add bacon bits and mix up, and cool the whole thing down.
  5. Good time to preheat the oven @ 350.
  6. Crack eggs into the large bowl. Add black pepper, squeeze lemon or lime. Acidity helps to not use salt but you can use 1/4 tsp or so of salt if you want. Using your hand, spread the flour into the bowl. Mix all up.
  7. Grease the muffin tin with coconut oil (or butter.)
  8. Pour in the egg mix into muffin tin.
  9. Bake the muffin @ 350 for 16 - 17 minutes.

It makes 12 egg muffins. Once made, it's a great breakfast food.

  • Like 1

Racquet wielding rock gnome: Ranger - L6 - STR: 13, DEX: 8, STA: 13.5, CON: 12, WIS: 14, CHA: 11

 

Your time is limited, so don’t waste it living someone else’s life. Don’t let the noise of others’ opinions drown out your own inner voice.
And most important, have the courage to follow your heart and intuition…
Stay hungry. Stay foolish.†– Steve Jobs, Stanford University, 2005
 
You miss 100 percent of the shots you don't take. -- Wayne Gretzky
 

6Wks Challenges: #9, #8, #7, #6, #5#4#3, #2.5#2, #1

Match records MyFitnesspal Fitbit Runtastic Strava

 

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Thank you!!! :)

55967-thank-you-gif-kJG3.gif

Scout - Level 15 Half-Elf Ranger

STR15 | DEX5.5 | STA17 | CON39.5 | WIS18 | CHA10.5 

Challenges: Current Challenge #18 | #17 Part 2 | #17#16#15#14#13#12 Part 2 | #12#11 | #10 | #9 | #8 | #7 | #6 | #5 | #4 Part II | #4 | #3 | #2 | #1

 My Blog | Facebook | My BeachBody | My NF Character

Spoiler

 

 

Lose 84 lbs (From 219 to 135): Current weight = 202.9

 

100%
19%

Walk to Mordor (Hobbiton to Mount Doom - 1779 miles) [so far: 1515.60 miles  - logged to 06/13/16

[progress=purple]85[/progress]


 

 
Link to post

Battle log on Wednesday, the 13th of November 2013.

I'm still fiddling the workout routine. I basically ended up "playing with dumbbells" workout.

If you watched me working out, it probably looked like I'm randomly swinging the dumbbells.

Dumbbell (DB) lateral raise: 15lbs 9 8 8

DB front raise: 15lbs 10 10 10

DB shoulder press: 15lb 10, 20lb 8 8

DB bench press: 20lbs 10 10 10

DB wrist curl: 15lbs 10 10, reverse curl 15lb 10 10

DB pull over: 15lbs 10 10

DB flye: 15lb 10 10

Bar upright row: 60lbs 8 7 7

Bar bentover row: 60lbs 10 10 10

Push ups: 19, 15, 15,  Decline pushup: 7

Core strength workout by Sworkit

 

Last two nights, I played tennis, and ran on treadmill at the tennis club.

I surprised myself I run 10min/mile pace for 15 minutes without problem two nights ago. That's after an hour tennis and another 30 minutes service practice.

Last night I run 7 miles/hour pace for 10 minutes before playing tennis for warm up.

OTOH, I can say that I don't like running.

Racquet wielding rock gnome: Ranger - L6 - STR: 13, DEX: 8, STA: 13.5, CON: 12, WIS: 14, CHA: 11

 

Your time is limited, so don’t waste it living someone else’s life. Don’t let the noise of others’ opinions drown out your own inner voice.
And most important, have the courage to follow your heart and intuition…
Stay hungry. Stay foolish.†– Steve Jobs, Stanford University, 2005
 
You miss 100 percent of the shots you don't take. -- Wayne Gretzky
 

6Wks Challenges: #9, #8, #7, #6, #5#4#3, #2.5#2, #1

Match records MyFitnesspal Fitbit Runtastic Strava

 

Link to post

1459861_10151518956207255_853653104_n.jp

 

I made them!!! And they came out FANTASTIC!!!! I subbed sausage for the bacon, because that was what was on sale!:)

Thanks again!

Scout - Level 15 Half-Elf Ranger

STR15 | DEX5.5 | STA17 | CON39.5 | WIS18 | CHA10.5 

Challenges: Current Challenge #18 | #17 Part 2 | #17#16#15#14#13#12 Part 2 | #12#11 | #10 | #9 | #8 | #7 | #6 | #5 | #4 Part II | #4 | #3 | #2 | #1

 My Blog | Facebook | My BeachBody | My NF Character

Spoiler

 

 

Lose 84 lbs (From 219 to 135): Current weight = 202.9

 

100%
19%

Walk to Mordor (Hobbiton to Mount Doom - 1779 miles) [so far: 1515.60 miles  - logged to 06/13/16

[progress=purple]85[/progress]


 

 
Link to post

1459861_10151518956207255_853653104_n.jp

 

I made them!!! And they came out FANTASTIC!!!! I subbed sausage for the bacon, because that was what was on sale! :)

Thanks again!

 

Glad you liked it. Here is my version. I polished them this morning.

 

 

eggmuffin1.png

eggmuffin2.png

Racquet wielding rock gnome: Ranger - L6 - STR: 13, DEX: 8, STA: 13.5, CON: 12, WIS: 14, CHA: 11

 

Your time is limited, so don’t waste it living someone else’s life. Don’t let the noise of others’ opinions drown out your own inner voice.
And most important, have the courage to follow your heart and intuition…
Stay hungry. Stay foolish.†– Steve Jobs, Stanford University, 2005
 
You miss 100 percent of the shots you don't take. -- Wayne Gretzky
 

6Wks Challenges: #9, #8, #7, #6, #5#4#3, #2.5#2, #1

Match records MyFitnesspal Fitbit Runtastic Strava

 

Link to post

Yum, right? I only have 2 muffin tins right now and one if them makes big muffins, so these really pack a punch! Very filling!!

Scout - Level 15 Half-Elf Ranger

STR15 | DEX5.5 | STA17 | CON39.5 | WIS18 | CHA10.5 

Challenges: Current Challenge #18 | #17 Part 2 | #17#16#15#14#13#12 Part 2 | #12#11 | #10 | #9 | #8 | #7 | #6 | #5 | #4 Part II | #4 | #3 | #2 | #1

 My Blog | Facebook | My BeachBody | My NF Character

Spoiler

 

 

Lose 84 lbs (From 219 to 135): Current weight = 202.9

 

100%
19%

Walk to Mordor (Hobbiton to Mount Doom - 1779 miles) [so far: 1515.60 miles  - logged to 06/13/16

[progress=purple]85[/progress]


 

 
Link to post

Yum, right? I only have 2 muffin tins right now and one if them makes big muffins, so these really pack a punch! Very filling!!

 

Very yum.

 

According to my calculation for my version (made a recipe in myfitnesspal), 2 muffins = 166 cals, 7 grams carb, 10 grams fat, 10 grams protein. Because portion control is the problem for me, this kind food with built-in portion control is ideal.

 

And, it saves time in the morning. I microwaved 2 or 3 muffins for a minute and the protein part is done.

Racquet wielding rock gnome: Ranger - L6 - STR: 13, DEX: 8, STA: 13.5, CON: 12, WIS: 14, CHA: 11

 

Your time is limited, so don’t waste it living someone else’s life. Don’t let the noise of others’ opinions drown out your own inner voice.
And most important, have the courage to follow your heart and intuition…
Stay hungry. Stay foolish.†– Steve Jobs, Stanford University, 2005
 
You miss 100 percent of the shots you don't take. -- Wayne Gretzky
 

6Wks Challenges: #9, #8, #7, #6, #5#4#3, #2.5#2, #1

Match records MyFitnesspal Fitbit Runtastic Strava

 

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Damn it. I'm eating too much food. I'm not eating bad food. My snack is like microwaved sweet potato, almonds, dried fruits. Most of meals are paleo.

I just eat too much.

It was easy to outrun my fork with bike commute.

I'm playing tennis as much as possible and the calories count is still over the limit.

Damn it.

Racquet wielding rock gnome: Ranger - L6 - STR: 13, DEX: 8, STA: 13.5, CON: 12, WIS: 14, CHA: 11

 

Your time is limited, so don’t waste it living someone else’s life. Don’t let the noise of others’ opinions drown out your own inner voice.
And most important, have the courage to follow your heart and intuition…
Stay hungry. Stay foolish.†– Steve Jobs, Stanford University, 2005
 
You miss 100 percent of the shots you don't take. -- Wayne Gretzky
 

6Wks Challenges: #9, #8, #7, #6, #5#4#3, #2.5#2, #1

Match records MyFitnesspal Fitbit Runtastic Strava

 

Link to post

Are you gaining weight though? I stopped counting calories for this challenge and I'm losing weight at a steady click... I'm just eating when I'm hungry and stopping when I'm not.

Scout - Level 15 Half-Elf Ranger

STR15 | DEX5.5 | STA17 | CON39.5 | WIS18 | CHA10.5 

Challenges: Current Challenge #18 | #17 Part 2 | #17#16#15#14#13#12 Part 2 | #12#11 | #10 | #9 | #8 | #7 | #6 | #5 | #4 Part II | #4 | #3 | #2 | #1

 My Blog | Facebook | My BeachBody | My NF Character

Spoiler

 

 

Lose 84 lbs (From 219 to 135): Current weight = 202.9

 

100%
19%

Walk to Mordor (Hobbiton to Mount Doom - 1779 miles) [so far: 1515.60 miles  - logged to 06/13/16

[progress=purple]85[/progress]


 

 
Link to post

Are you gaining weight though? I stopped counting calories for this challenge and I'm losing weight at a steady click... I'm just eating when I'm hungry and stopping when I'm not.

 

Today at 8:03AM 159.6 lbs 16.6% fat
Wednesday, Oct 16 at 8:39AM 159.1 lbs 16.8% fat
 

I certainly am not gaining weight.  I'm not losing either.

As I said in the challenge, I want to lose another 2 lbs fat and what I'm eating is not helping at all.

 

My intake goal is 1/2 - 1lbs loss per week, so I'd like to see some progress in a month.

Damn it.

 

I need to regroup and attack the diet situation. I noticed that I go through almonds a lot.

My weakness is the lunch food at office (all you can eat buffet style) and snacks (though healthy).

 

After tennis late night, I came home really hungry, so I reached to snacks.

Smoked salmon, pistachios. And I licked bourbon a little so that I can relax.

I was still hungry so I ate a piece of low GLI bread. (Ezekiel 4:9 Organic Sprouted 100% Whole Grain Bread)

Not terrible, but it does not help.

Damn it.

Racquet wielding rock gnome: Ranger - L6 - STR: 13, DEX: 8, STA: 13.5, CON: 12, WIS: 14, CHA: 11

 

Your time is limited, so don’t waste it living someone else’s life. Don’t let the noise of others’ opinions drown out your own inner voice.
And most important, have the courage to follow your heart and intuition…
Stay hungry. Stay foolish.†– Steve Jobs, Stanford University, 2005
 
You miss 100 percent of the shots you don't take. -- Wayne Gretzky
 

6Wks Challenges: #9, #8, #7, #6, #5#4#3, #2.5#2, #1

Match records MyFitnesspal Fitbit Runtastic Strava

 

Link to post

Now, venting is over, get back to the workout. I just booked 9pm tennis, so the workout tonight is going to be rather short.

 

Pull up: total of 15 however many sets to take, then switched to inverted row

Dumbbell lateral and front raise: 15lbsx2

Dumbbell bench press: 20lbsx2

Dumbbell pull over: 30lbs , 35lbs

Hammer curl: 30lbs, 35lbs

Decline push ups

Some tummy workout using Sworkit.

Racquet wielding rock gnome: Ranger - L6 - STR: 13, DEX: 8, STA: 13.5, CON: 12, WIS: 14, CHA: 11

 

Your time is limited, so don’t waste it living someone else’s life. Don’t let the noise of others’ opinions drown out your own inner voice.
And most important, have the courage to follow your heart and intuition…
Stay hungry. Stay foolish.†– Steve Jobs, Stanford University, 2005
 
You miss 100 percent of the shots you don't take. -- Wayne Gretzky
 

6Wks Challenges: #9, #8, #7, #6, #5#4#3, #2.5#2, #1

Match records MyFitnesspal Fitbit Runtastic Strava

 

Link to post

Hmmm... Have you tried eating an apple when you're hungry for a snack? Apples seem to fill me up... Of course I eat mine with almond butter lol

Scout - Level 15 Half-Elf Ranger

STR15 | DEX5.5 | STA17 | CON39.5 | WIS18 | CHA10.5 

Challenges: Current Challenge #18 | #17 Part 2 | #17#16#15#14#13#12 Part 2 | #12#11 | #10 | #9 | #8 | #7 | #6 | #5 | #4 Part II | #4 | #3 | #2 | #1

 My Blog | Facebook | My BeachBody | My NF Character

Spoiler

 

 

Lose 84 lbs (From 219 to 135): Current weight = 202.9

 

100%
19%

Walk to Mordor (Hobbiton to Mount Doom - 1779 miles) [so far: 1515.60 miles  - logged to 06/13/16

[progress=purple]85[/progress]


 

 
Link to post

Hmmm... Have you tried eating an apple when you're hungry for a snack? Apples seem to fill me up... Of course I eat mine with almond butter lol

 

Apple with almond butter is one of my breakfast staples.

 

In any rate, I just needed venting and admitting my weakness.

My problem is not what I eat, how much I eat is the problem at this point.

80% paleo makes it possible for me to maintain weight, which is good.

When I was eating so called "low fat" food a few years ago, I was 40 lbs heavier despite playing tennis all the time.

 

The problem is, I said I am going to lose 2lbs of fat. I need to tighten the control on snacking even the food is 100% paleo.

  • Like 1

Racquet wielding rock gnome: Ranger - L6 - STR: 13, DEX: 8, STA: 13.5, CON: 12, WIS: 14, CHA: 11

 

Your time is limited, so don’t waste it living someone else’s life. Don’t let the noise of others’ opinions drown out your own inner voice.
And most important, have the courage to follow your heart and intuition…
Stay hungry. Stay foolish.†– Steve Jobs, Stanford University, 2005
 
You miss 100 percent of the shots you don't take. -- Wayne Gretzky
 

6Wks Challenges: #9, #8, #7, #6, #5#4#3, #2.5#2, #1

Match records MyFitnesspal Fitbit Runtastic Strava

 

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Battle log, November 16th, 2013 Friday 

As I expected, the workout had to be shortened, unfortunately. 

I came home from my volunteer work, ate a glorious cheat dinner, and worked out before going out to tennis.

Pull up: 4, 3, 4, 2, 2  + Hammer pull up 3

Dumbbell bench press: 20lbsx2 10, 10, 20  (This needs to be heavier)

Dumbbell pull over: 20lbsx2 10, 6, 8

Barbell bent over row: 60lbs 10, 70lbs 12, 10 (instead of inverted row)

Push up: 10, decline 10, decline + one leg 10

 

Played tennis for two hours, just hitting ball continuously.

My sparring partner Charles is very much like me in terms of skills, except he is 15 years younger, and maybe slightly better backhand.

I have more variations in my shots.

I was punting as I am almost hitting all out while he wasn't showing much. Grrr.

Racquet wielding rock gnome: Ranger - L6 - STR: 13, DEX: 8, STA: 13.5, CON: 12, WIS: 14, CHA: 11

 

Your time is limited, so don’t waste it living someone else’s life. Don’t let the noise of others’ opinions drown out your own inner voice.
And most important, have the courage to follow your heart and intuition…
Stay hungry. Stay foolish.†– Steve Jobs, Stanford University, 2005
 
You miss 100 percent of the shots you don't take. -- Wayne Gretzky
 

6Wks Challenges: #9, #8, #7, #6, #5#4#3, #2.5#2, #1

Match records MyFitnesspal Fitbit Runtastic Strava

 

Link to post

Went to play tennis for 1 hour, and felt not much so I ran on a treadmill for 20min @ 6.6 miles/hour pace.
Unlike pavement, treadmill is soft and easier for legs.

Then cooked dinner.
Philly stuffed pepper, made with grass fed ground beef, onion, mushroom, stuffed in green pepper topped with cheese.
Mahimahi in marinara sauce. Actually I made with tomato paste, lime, olives, white wine.
Asparagus sautéed with butter and soy sauce. Egg muffin, but this time, made with smoked salmon, olive, green onion. I think I like bacon version better.
Enough to cover most of week mornings and nights. I'm ready for the new week.

Racquet wielding rock gnome: Ranger - L6 - STR: 13, DEX: 8, STA: 13.5, CON: 12, WIS: 14, CHA: 11

 

Your time is limited, so don’t waste it living someone else’s life. Don’t let the noise of others’ opinions drown out your own inner voice.
And most important, have the courage to follow your heart and intuition…
Stay hungry. Stay foolish.†– Steve Jobs, Stanford University, 2005
 
You miss 100 percent of the shots you don't take. -- Wayne Gretzky
 

6Wks Challenges: #9, #8, #7, #6, #5#4#3, #2.5#2, #1

Match records MyFitnesspal Fitbit Runtastic Strava

 

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Smoked salmon egg muffin. Breakfast.

 

10928584045_0d77af7ff0.jpg
 

Philly stuffed pepper. Always comes out great. Today's lunch.

 

10928719624_78099bd106.jpg

 

Mahimahi in tomato (marinara ish) sauce. It was OK.

 

10929258114_02b35ac2c5.jpg

  • Like 1

Racquet wielding rock gnome: Ranger - L6 - STR: 13, DEX: 8, STA: 13.5, CON: 12, WIS: 14, CHA: 11

 

Your time is limited, so don’t waste it living someone else’s life. Don’t let the noise of others’ opinions drown out your own inner voice.
And most important, have the courage to follow your heart and intuition…
Stay hungry. Stay foolish.†– Steve Jobs, Stanford University, 2005
 
You miss 100 percent of the shots you don't take. -- Wayne Gretzky
 

6Wks Challenges: #9, #8, #7, #6, #5#4#3, #2.5#2, #1

Match records MyFitnesspal Fitbit Runtastic Strava

 

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Battle log: Monday, November 18, 2013

As I watched my food log today and getting depressed, I knew there is one way to cheer me up.

That's exercise hard. So I was looking for the workout tonight.

5 min warm up by Sworkit.

Chin up: 11 (PR), 8, 6, 8, 8

Push up: 15, 10, 5, 10, 10  Decline push up from bench: 15

Plank: 2:00 timed

DB shoulder press: 20lb 12

DB incline bench press: 30lb 10, 4, 8, 7

DB lunge: 30lb x 2 10

Back squat: 40lb 30

Bar bent over row: 70lb 10, 10 90lb 6, 6,

Bar standing deadlift: 90 lb 10

DB upright row:30lb x 2, 6, 5, 5

Tummy stuff: Crunches, russian twist with 8lb ball, V sit up, bicycle kick

 

I also did 10 reps lunge while holding 30lb x 2 DB and some other stuff. When I have no tennis, I can do a lot.

Good effort except Plank. For some reason, I just don't like it at all.

  • Like 1

Racquet wielding rock gnome: Ranger - L6 - STR: 13, DEX: 8, STA: 13.5, CON: 12, WIS: 14, CHA: 11

 

Your time is limited, so don’t waste it living someone else’s life. Don’t let the noise of others’ opinions drown out your own inner voice.
And most important, have the courage to follow your heart and intuition…
Stay hungry. Stay foolish.†– Steve Jobs, Stanford University, 2005
 
You miss 100 percent of the shots you don't take. -- Wayne Gretzky
 

6Wks Challenges: #9, #8, #7, #6, #5#4#3, #2.5#2, #1

Match records MyFitnesspal Fitbit Runtastic Strava

 

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I just ate a piece of BREAD. Feels very guilty.

I know it's not a big deal but it's the principle thing.

Racquet wielding rock gnome: Ranger - L6 - STR: 13, DEX: 8, STA: 13.5, CON: 12, WIS: 14, CHA: 11

 

Your time is limited, so don’t waste it living someone else’s life. Don’t let the noise of others’ opinions drown out your own inner voice.
And most important, have the courage to follow your heart and intuition…
Stay hungry. Stay foolish.†– Steve Jobs, Stanford University, 2005
 
You miss 100 percent of the shots you don't take. -- Wayne Gretzky
 

6Wks Challenges: #9, #8, #7, #6, #5#4#3, #2.5#2, #1

Match records MyFitnesspal Fitbit Runtastic Strava

 

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Battle log: Wednesday, November 20th, 2013

 

I played with "Runtastic Push ups" today, and it's kind of silly but works. You tap the iPhone or iPad with your nose to count the push ups. I ended up doing push ups probably total of 70+ times, and the exercises go into myFitnessPal diary.

 

Last night, I played two hours tennis with one of best players in the club. I of course lost all sets but 6-3, 6-2, 5-4 (club close) is a respectable effort.

 

Tonight, I went to tennis first for an hour, came home without shower and did a workout. Because daughter's bed time, I had about 30 minutes.

 

   DB bench press: 30lb x 2, 10 15

   Bar bent-over row: 90lb 9, 10, 10

   DB upright row: 30lb x 2 9, 8, 7

   Decline push up: 10, 15, 3

   DB lateral raise: 15lb 7, 4, 3

   DB front raise: 15lb 7

   DB shoulder press: 15lb 8, 7, 4

   DB lunge: 30lb x 2 10

 

  I had to stop during decline push up as time up. Given the time, I say "B-" effort.

Racquet wielding rock gnome: Ranger - L6 - STR: 13, DEX: 8, STA: 13.5, CON: 12, WIS: 14, CHA: 11

 

Your time is limited, so don’t waste it living someone else’s life. Don’t let the noise of others’ opinions drown out your own inner voice.
And most important, have the courage to follow your heart and intuition…
Stay hungry. Stay foolish.†– Steve Jobs, Stanford University, 2005
 
You miss 100 percent of the shots you don't take. -- Wayne Gretzky
 

6Wks Challenges: #9, #8, #7, #6, #5#4#3, #2.5#2, #1

Match records MyFitnesspal Fitbit Runtastic Strava

 

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