Kobnach's Adventures in Fitness

Kobnach · January 4, 2014

I found Nerd Fitness about 2 weeks ago. I just found this forum, and decided it's a wonderful idea.

My current main quest is to stop making myself sick - i.e. improve my habits until they stop providing me with health risk factors. To this end I did a mini-challenge at the end of 2013, and am now starting my first 6 week challenge.

I'm an engineer, and I tend to live in my head - and sit at my desk - exercising my keyboard and mouse muscles. I "don't have time" to cook, and there's all kinds of junk food available at the office for free. Caffeine too, with which to get oneself too wired to sleep. And even though my office is only about 2 miles from my house, the fools running this city didn't bother installing sidewalks on a key choke point on my route - a well trafficed bridge over a railroad - which they rebuilt a couple of years ago, still without sidewalks. Naturally I'm frequently coming home after dark, and don't feel safe crossing that bridge on foot in the dark. So last year's resolution of walking to and from work wasn't a great success. And while I work on the fourth floor, and there's a perfectly good staircase - they've placed it far from the elevators and inaccessible from the main lobby - so if I'm in a group, it's elevators up and down unless we're all fitness fanatics.

These are the monsters I'm working on conquering.

My current challenge requires very little: walking, fruit/veggies, and a minimal core fitness routine. I'll record what I actually do here, including extras - specifically, climbing (stairs/slopes), and other core fitness exercises; also consumption of caffeine, candy, and especially good or bad foods. Possibly also sleep duration and times; I know that's a problem, but don't plan on tackling it directly till I get my daily miles up where I want them - I'm hoping that will make sleeping easier.

The relevant parts will be summarized on a weekly basis in my challenge thread.

Kobnach · January 4, 2014

fruit/veg steps miles climb tea chocolate hamstring step ups Got Up To Bed

Sat Jan 4 2 7701 3.42 5 1 2 AM+PM 18 10:00 0:20

Sun Jan 5 2 9988 4.43 3 1 3 AM+PM 18 10:00 0:35

Mon Jan 6 4 8752 3.88 7 1 2 AM+PM 12 8:00 23:50

Tues Jan 7 4 6552 2.91 4 2 1 AM+PM 15+6 8:20 23:15

Wed Jan 8 3 9068 4.02 2 1 2 (*) 12 8:10 0:25

Thus Jan 9 2 8509 3.78 5 3 3 (***) 6+6 8:20 1:00?

Fri Jan 10 3 8865 3.93 6 3 3 (***) 12 9:20(**) 1:20

Sat Jan 11 2 9382 4.18 2 2 3 (*)+PM 12 9:25 1:56

Sun Jan 12 2 8797 3.90 0 1 2 AM+PM 12 10:25(****) 12:30

--------------

Week total 20 59,925 26.6 26 13 16

Average 2.86 8561 3.8 3.7 1.9 2.3

Other relevant activites, by date:

(*) Jan 8 - did something unfortunate to my back, and the hamstring stretch I'm doing seems contraindicated. Did other stretches targetted at easing the sore back muscles instead.

(**) Up at 6:34, fed dogs, discovered early AM activity cancelled, and back to bed

(***) FAIL on substitute stretches.

(****) Jan 12 - also slept from 16:20 to 19:20, minus however long it took to fall asleep.

Steps/miles/climb are from Fitbit Force - known to be a bit generous in its totals. "Climb" is measured in fitbits unit of flights of stairs - known to be based on a residential staircase, shorter than those found in most office buildings. It includes both stairs and slopes.

Chocolate is measured in Ghirardelli square equivalents - about 45 gm of dark chocolate filled with something tasty. That's my favourite indulgence, so it's easier to make that my unit than to work out e.g. total grams.

Hamstring refers to hamstring stretches, normally done in "bend over and touch your toes" form.

Kobnach · January 13, 2014

fruit/veg steps miles climb tea chocolate hamstring step ups Got Up To Bed

Mon Jan 13 4 8469 3.76 7 2 3 AM+PM 12+6 8:45 0:25

Tues Jan 14 3 9362 4.15 4 2 2 AM+PM 12 8:25 22:20

Wed Jan 15 3 8856 3.93 6 2 2 AM+PM 12 8:10 23:35

Thus Jan 16 5 9361 4.15 4 1 4 AM+PM 12 8:25 23:20

Fri Jan 17 4 7829 3.47 9 2 4 AM+PM 12 6:30 0:50

Sat Jan 18 3 7562 3.35 2 1 4 AM+PM 12+12 10:00 0:35

Sun Jan 19 3 8360 3.71 3 1 3 AM+PM 12+12 10:10 1:20(*)

--------------

Week total 25 59,799 26.52 35 11 22

Average 3.57 8542 3.78 5 1.57 3.14

Other relevant activites, by date:

* Sun Jan 19 - Also slept about 3 hours that afternoon

Kobnach · January 13, 2014

fruit/veg steps miles climb tea chocolate hamstring step ups Got Up To Bed

Mon Jan 20 7 8408 3.73 5 1 4 AM+PM 12 8:35 0:00++

Tues Jan 21 6 6941 3.08 6 2 2 AM+PM 12+6 8:20 1:15

Wed Jan 22 3 7506 3.33 8 2 4 AM+PM 12+12 8:10 ???

Thus Jan 23 5 9864 4.38 10 1 3 AM+PM 12+6 7:30 0:20

Fri Jan 24* 1 4845 2.15 1 1 3 AM 6:30 2:00

Sat Jan 25 0 6226 2.76 4 1 3 AM 10:00 22:00

Sun Jan 26 2 9238 4.1 3 1 5 AM+PM 12 10:00 0:45

--------------

Week total 24 53,028 23.53 37 9 24

Average 3.4 7575 3.36 5 1.29 3.42

Other relevant activities, by date:

*Fri Jan 24, Sat Jan 25 - Caught "the crud," took Friday off work, and giving self a free pass for Friday and Saturday. Slept approx. 5 hours during the day Friday - 11:00-16:00. Then slept 19:00-midnight, and back to bed 2 AM Saturday. "Only" slept 12 hours on Saturday, but continued averse to foods other than bland carbs, leading to a total fail on fruits and vegs. (Actually I may have had half a serving of vegs, embedded in a rice dish, but it didn't seem like enough to count.)

Kobnach · January 20, 2014

Lat Front Dumbb

fruit/veg steps miles climb tea chocolate hamstring step ups Got Up To Bed Raise Raise Curl

Mon Jan 27* 3 7908 3.51 1 2 2 AM+PM 12 8:25 0:00

Tues Jan 28 2 7516 3.33 4 2 3 AM+PM 12+6 8:10 0:00

Wed Jan 29 3 7406 3.29 2 1 3 AM+PM 12+6 8:05 23:20

Thus Jan 30 4 9028 4.01 11 1 3 AM+PM 12+12 8:10 23:50

Fri Jan 31 3 6580 2.92 1 2 3 AM+PM 12+6 8:30 1:45

Sat Feb 1 4 8365 3.71 2 2 3 AM+PM (12+12)+6 10:10 0:20? 3*12 - 3 * 12

Sun Feb 2 3 9190 4.08 1 2 5 AM+PM 12 10:00 0:30

--------------

Week total 22 55,993 24.85 22 12 22

Average 3.1 7999 3.55 3.1 1.7 3.1

Other relevant activities, by date:

*Jan 27 - 3 hr nap during the day; still battling "the crud"

Lat raise - 5 lb dumbbells

Front raise - 5 lb dumbbells

Dumbbell curl - also 5 lb dumbbells.

Kobnach · January 27, 2014

Lat Front Dumbb

fruit/veg steps miles climb tea chocolate hamstring step ups Got Up To Bed Raise Raise Curl

Mon Feb 3 6 9067 4.02 8 2 4 AM+PM 2*12+6 8:10 23:25 3*12 3*12(*)

Tues Feb 4 3 9201 4.08 11 1 2 AM+PM 2*12 8:20 0:10

Wed Feb 5 4 7185 3.19 9 2 4 AM+PM 12 8:10 0:20

Thus Feb 6 5 7575 3.36 7 2 3 AM+PM 12+2*6 7:55 0:15

Fri Feb 7(*) 2 6760 3 7 2 3 AM+PM 2*6 8:45 1:00

Sat Feb 8 2 7076 3.14 1 2 1 AM+PM 2*12 9:40 0:35 3*15 3*15

Sun Feb 9 4 9706 4.31 0 1 1 AM+PM 12 10:05 0:20

--------------

Week total 26 56,570 25.1 43 12 18

Average 3.7 8081 3.58 6.1 1.7 2.6

Other relevant activities, by date:

*Feb 3 - the lateral raise/dumbbell curls were not a success. Significant objection from my elbows. Switched to (partial) raises - not going above horizontal - better but not enough so. And was using momentum in both lateral and front raises by the end. Insufficient warm up? Too much weight? Not sure, but glad I'm testing these out as an "extra" rather than having them already part of my challenge.

Also, just for clarity - the raises etc are intended for 2 days a week, with the trainer on a 3rd day, nicely spaced. They aren't planned for daily.

* Feb 5-7 IBS is not my friend, and it's resulting in eating mostly carbs. "fruits/vegetables" are mostly bananas and juice - and when I eat real food (with veggies, but also protein, fat, etc.) I've been having attacks of IBS. Friday I was fine until after dinner, which featured a piece of salmon - on grain, with minimal green beans (too few to count as a "serving"); I was then cramped, gassy, and hurting for some hours. *sigh* I don't want to be meeting my fruit/veggie goals with juice - even _real_ juice is too sweet, and most so-called "juice" is high fructose corn syrup, water, and some amount of fruit flavouring. Or if it's "no sugar added" it's either full of artificial sweeteners (which I won't touch) *or* loaded up with the sweetest juice they can find (pineapple, etc) with only a little of whatever juice is on the label. Been drinking pear and orange juice - the only 100% juices I can find, except apple (not fond of apple juice).

Kobnach · February 3, 2014

Lat Front Dumbb

fruit/veg steps miles climb tea chocolate hamstring step ups Got Up To Bed Raise Raise Curl

Mon Feb 10 3 9908 4.4 5 2 1 AM+PM 2*12 8:10 23:40 3*15 - 3*15

Tues Feb 11* 5 7260 3.22 11 3 3 +2*6 7:00 2:00

Wed Feb 12 2 8231 3.65 8 2 2 AM+PM 12+2*6 8:35 0:00

Thus Feb 13 4 9208 4.09 8 2 4 AM+PM 12 7:50 0:30

Fri Feb 14 3 6646 2.95 0 2 3 AM+PM 12+6 8:20 2:20

Sat Feb 15 1 8023 3.56 0 1 2 AM+PM 2*12+6 10:00* 23:35 3*15 - 3*15

Sun Feb 16 2 9851 4.37 2 1 2 AM+PM 12+2*6 10:10 3:00

--------------

Week total 20 59,127 26.24 34 13 17

Average 2.8 8446 3.74 4.8 1.8 2.4

Other relevant activities, by date:

Feb 11 - early AM appointment, from which I went straight to work, then to play bridge. Home at midnight. Missed AM vitamins and exercises; now that I'm home I figure I better not do PM ones either - not starting at midnight - lest I have even more trouble than usual getting to sleep. Free pass due to chaos - provided this sequence of events remains uncommon. Did manage some walking, in spite of also missing normal AM dog walk - I walked at lunch, and that plus normal moving around during the day got me 7260 steps.

Feb 15 - napped about 3 hours in afternoon

Kobnach · February 10, 2014

This week is between challenges. Keeping the old summary format for 1 more week, with changes after that.

Lat Dumb

fruit/veg steps miles climb tea chocolate hamstring step ups Got Up To Bed Raise Curl Cobra

Mon Feb 17 3 9338 4.14 0 1 2 2*60 sec 12+6 10:35 23:30

Tues Feb 18 3 6821 3.03 11 2 1 2*60 sec 12+2*6 7:50 0:45

Wed Feb 19 1 9303 4.13 6 1 0 2*60 sec 2*12 7:55 23:45 3*20

Thus Feb 20 3 9029 4.01 12 1 3 2*60 sec 2*12+6 7:05 23:45 3*15 3*15

Fri Feb 21 3 4981 2.21 1 2 1 2*60 sec 2*12 9:15 0:00 3*20

Sat Feb 22 2 8762 3.89 3 0 2 2*60 sec 2*12+2*6 9:20 0:20 3*15 3*15

Sun Feb 23 3 9361 4.16 1 0 2 2*60 sec 1*12 10:05 0:50 3*20

--------------

Week total

Average

Other relevant activities, by date:

Kobnach · February 19, 2014

Additional notes for Feb 17-13 (between challenges). I want the extra info. because it will be relevant to my upcoming challenge. Started free form, then inserted table.

----vegetable/fruit---

office health late fruit banana fresh oth veg root fresh oth

juice fruit fruit juice veg veg veg

Mon Feb 17 no 1/2 IBS no ? ? ? ? ? ? ?

Tues Feb 18 yes IBS yes 2 1 - - - - -

Wed Feb 19 yes IBS no - 1 - - 1 1 -

Thu Feb 20 yes 1/2 IBS no 2 - - - - - .5

Fri Feb 21 no good semi 1 - - - - - 2.5

Sat Feb 22 no IBS no 1 - - 1

Sun Feb 23 no meh 1 2

Mon Feb 17 - IBS by evening

Tues Feb 18 - IBS all day; ate little. "veg" was large OJ (as 2) and most of an over-ripe banana. All in evening, after living on carbs. 2nd caff tea was a mistake - opened wrong bag around 19:30. Bridge day so home late. Trainer day. At the office, so count this towards the stairs goal.

Wedn. Feb 19. IBS again. Office day, so count towards stair goal. veg was large banana (noonish), serving of sweet potatoes (5 PM ish), bits of salad + coleslaw, with Gasex (7 PM ish).

Thur Feb 20. The IBS is notably better this morning, but not entirely recovered. recovered by dinner time, or very close to it. Dinner veggies perhaps only half a serving. Apparently forgot hamstring stretch in AM, perhaps distracted by dentist appt. Did it in evening.

Fri Feb 21. WFH. 1st veg was broccoli from frozen entree (at approx. 13:00). OJ + finished yesterday's meal (with its veg) around 16:30. 1 more veg. (smallish - green beans) with dinner around 22:30

Sat Feb 22. The IBS is back this morning. I guess I did too much normal eating yesterday. *sigh*

Kobnach · February 21, 2014

-schedule- ----vegetable/fruit--- Ham Step Up

office late health juice banana fresh oth root fresh oth total tea choc Stretch bosu low

fruit fruit veg veg veg

Mon Feb 24 yes no ok - 1 - - - 2 2 5 1 2 2 1*12 6

Tues Feb 25 no no ok 2 2 1 4 2 1*12 6

Wed Feb 26 yes no IBS 1 1 1 3 2 2 2*12

Thu Feb 27 yes no meh 2 3 5 1 4 2 2*12 6

Fri Feb 28 yes no ok 2 1 3 1 4 2 1*12

Sat Mar 01 no no ok 1 2 3 4 1 2*12

Sun Mar 02 no no limp 1 3 4 2

TOTAL 25 4 22 11 9*12 3*6

Lat Bicep

Cobra Raise Curl Trainer

Mon Feb 24 3*20 Thur Feb 27 3*15 3*15 Tues Feb 25 yes

Wed Feb 26 3*20 Sat Mar 01 3*15 3*15

Fri Feb 28 3*20

prev total

to bed awake naps sleep steps miles climb

Mon Feb 24 0:50 8:15 - 7:25 10059 4.46 13

Tues Feb 25 23:45 7:55 - 8:10 5681 2.52 2

Wed Feb 26 23:55 8:10 - 8:15 8682 3.85 11

Thu Feb 27 23:50 7:35 - 7:45 10972 4.87 6

Fri Feb 28 0:00 8:25 - 8:25 7736 3.44 10

Sat Mar 01 0:10 8:25 5:40 13:55 8085 3.59 8

Sun Mar 02 2:25 10:25 - 8:00 5495 2.44 0

TOTAL 62:10 56710 44(50)

GTD review, personal

GTD review, office - Mon Feb 24

incoming mail

incoming email

organization project(s)

Sat Mar 01 - slept a lot during the day - one 2:20 and one 3:20 stretch in bed. Not sure why - maybe stress, maybe the sore leg (I get uncomfortable sitting). Or maybe that 8 hr a day, while better than the recent past, still left me with a backlog of sleep needed. Or perhaps I'm caffeine addicted, and in withdrawal ;-) It's been kind of errands, eating, exercises, and sleeping.

Sun Mar 02 - The leg is worse. I'm sitting here with an icepack, and I've declared today - and probably tomorrow also - a sick day for purposes of exercise.

Kobnach · February 21, 2014

-schedule- ----vegetable/fruit--- Strauss Ham Step Up

office late health juice banana fresh oth root fresh oth total tea choc Stretch Stretch bosu low

fruit fruit veg veg veg

Mon Mar 3 no no limp 1 1 1 3 1 4 y

Tues Mar 4 yes no limp 2 2 4 1 2 ?

Wed Mar 5 no no limp 1.5 1.5 1 4 ?

Thu Mar 6 yes no limp 1 1 1 3 1 1 y

Fri Mar 7 yes no limp 1 3 4 2 1 n

Sat Mar 8 no no limp 1 2 3 1 2 1

Sun Mar 9 no no limp 1 1 2 1 6

TOTAL 3 20.5 7 14 2-4 1*6

Lat Bicep floor

Cobra Raise Curl press Trainer

Mon Mar Thur Mar Tues Mar 4 yes

Wed Mar Sat Mar 8 3*15 3*15 3*15

Fri Mar

prev total

to bed awake naps sleep steps miles climb

Mon Mar 3 0:35 8:25 - 7:50 4456 1.98 0

Tues Mar 4 0:31 7:45 - 6:14 7124 3.16 0

Wed Mar 5 0:40 7:55 - 7:15 6346 2.82 2

Thu Mar 6 0:10 8:15 - 8:05 6777 3.01 3

Fri Mar 7 0:15 8:15 - 8:00 7858 3.49 6

Sat Mar 8 0:25 10:15 9:50 5787 2.57 6

Sun Mar 9 3:30 10:25* 3:30 9:25 6899 3.06 0

TOTAL 56:42 45,247 9(17)

*time change, and amused to note I don't have any real clocks anywhere - everything self-updated. Meh. Believe I lost an hour, i.e. 5:55 hr of sleep, rather than gaining one.

GTD review, personal

GTD review, office - Mon Mar 3

incoming mail

incoming email

organization project(s)

Kobnach · March 3, 2014

-schedule- ----vegetable/fruit--- Step Up

office late health juice banana fresh oth root fresh oth total tea choc bosu low

fruit fruit veg veg veg

Mon Mar 10 yes no limp 1 1 1 3 1 3 1*6

Tues Mar 11 yes no ok* 1 1 2 4 1 4 1*6

Wed Mar 12 yes no ok 2 2 4 1*6

Thu Mar 13 yes yes ok* 1 3 4 3 2 2*6

Fri Mar 14 yes no ok* 1 1 1 3 1 4 1*6

Sat Mar 15 no n/a ok* 1 2 3 1 3 2*6

Sun Mar 16 no no ok* 1 1 1 3 1 2 1*6

TOTAL 22 8 22 9*6

Lat Bicep Floor

Cobra Raise Curl press Trainer

Mon Mar Fri Mar 14 3*15 3*15 3*15 Tues Mar 11 yes

Wed Mar Sun Mar 16 3*15 3*15 3*15

Fri Mar

prev total Strauss Piriformis Ham

to bed awake naps sleep stretch stretch Stretch steps miles climb

Mon Mar 10 12:25 8:10 7:45* 1 1 7259 3.22 1

Tues Mar 11 12:15 7:25 7:10** 1 1 1 6713 2.98 5

Wed Mar 12 11:50 8:10 8:20 1 1 1 9108 4.04 8

Thu Mar 13 12:20 8:30 8:10 1 1 1 4948 2.2 1

Fri Mar 14 12:50 8:30 7:40 1 1 1 7109 3.5 1

Sat Mar 15 12:30 7:10 6:00 13:10 1 1 1 3876 1.72 1

Sun Mar 16 2:05 9:05 7:00* 1 1 1 8699 3.86 5

TOTAL 59:15 7 43836 16 (21)

GTD review, personal

GTD review, office - Tues 3/11/14

incoming mail

incoming email

organization project(s) - some work on bookmarks, Sat Mar 15 and Sun Mar 16

*Mar 10 - slept a lot during the previous day, so will accept 7:45 at night as totalling "at least 8 hours"

*Mar 11 - my housemate decided I needed to get up at 7:30 to get to a trainer session at 9. Had not planned to get up this early.

- started the AM with the leg problem, but by the time the trainer got through with me, it was gone and stayed gone.

*Mar 13 Leg problem in evidence early, recovered after some careful attention to walking normally.

*Mar 14. Leg problem in AM; recovered as day progressed.

*Mar 16 - given how much I slept yesterday, I'm happy with 7 hours during the night.

*Mar 15, 16 - still waking up with leg issues - from naps as well as in AM

Kobnach · March 10, 2014

-schedule- ----vegetable/fruit--- Step Up

office late health juice banana fresh oth root fresh oth total tea choc bosu low

fruit fruit veg veg veg

Mon Mar 17 yes no ok 1 1 1 3 1 3

Tues Mar 18 yes no ok 2 1 1 4 1 1 3*15? 2*6

Wed Mar 19 no no ok/IBS 1 2 3 1 2*6

Thu Mar 20 yes no ok 1 1 1 3 1 1 2*6

Fri Mar 21 yes no* 2 1 2 5 1 2*6

Sat Mar 22 no no ok 1 1 2 4 1

Sun Mar 23 no 2 1 3 1 1*6

TOTAL 4 25 7 5 45 9*6

Lat Bicep Floor

Cobra Raise Curl Press Trainer

Mon Mar Thur Mar 20 3*15 3*20 3*15 Tues Mar 18 yes

Wed Mar Sat Mar 22 3*15 3*20 3*15

Fri Mar

prev total Strauss Piriformis Ham

to bed awake naps sleep stretch stretch Stretch steps miles climb

Mon Mar 17 0:20 8:05 7:45 1 1 1 6800 3.02 4

Tues Mar 18 23:15 7:40 8:30 1 1 1 9214 4.09 1

Wed Mar 19 23:35 8:00 8:25 1 1 1 8779 3.89 3

Thu Mar 20 23:40 8:00 8:20 1 1 2 8382 3.72 2

Fri Mar 21 0:10 7:50 7:40 1 1 2 7652 3.39 4

Sat Mar 21 0:50 9:45 8:55 1 1 2 7836 3.48 1

Sun Mar 22 0:50 9:45 2:35 11:30 1 1 2 6613 2.93 1

TOTAL 61:05 11 55276 11(16)

GTD review, personal

GTD review, office Mon Mar 17

incoming mail

incoming email

organization project(s)

Wed Mar 19 - health started fine, but developed bloating etc after an ill chosen lunch.

Fri May 21 - home at 22:15, which isn't late by bridge game standards, but I'm pretty exhausted. May count this as legitimately late.

Kobnach · March 17, 2014

-schedule- ----vegetable/fruit--- Step Up

office late health juice banana fresh oth root fresh oth total tea choc bosu low

fruit fruit veg veg veg

Mon Mar 24 yes no ok 2 1 1 4 2 6

Tues Mar 25 yes yes ok 1 1 1 3 1 1 2*15 1*6

Wed Mar 26 no no ok 1 1 2 2 1*6

Thu Mar 27 yes no ok 1 2 3 1 2 1*6

Fri Mar 28 no no ok 2 1 3 3 2

Sat Mar 29 no no ok 1 1 3 1 1 2 2*6

Sun Mar 30 no 1 2 1 4 2 2 2*6

TOTAL 3 20 12 9 8*6

Lat Raise 3*15 - Thu Mar 27; Sat Mar 29

Bicep Curl 3*20 - Thu Mar 27; Sat Mar 29

Floor Press 3*15 - Thu Mar 27; Sat Mar 29

Trainer - Tues Mar 25

Cobra

prev total Ham Strauss Piriformis Mordor

to bed awake naps sleep stretch stretch Stretch steps miles climb Total

Mon Mar 24 0:55 8:25 7:30* 1 6948 3.08 2 3

Tues Mar 25 0:15 7:35 7:20 2 1 1 7095 3.15 3 6

Wed Mar 26 1:20 10:10 8:50 2 1 1 8311 3.69 2 9

Thu Mar 27 0:00 8:30 8:30 2 1 1 9855 4.37 10 13

Fri Mar 28 0:15 7:10 1:10 8:05 2 1 1 8586 3.81 2 16

Sat Mar 29 0:30 10:00 9:30 2 1 1 9052 4.02 0 20

Sun Mar 30 0:20 10:10 9:50 2 1 1 9121 4.05 0 24

TOTAL 59:35 13 6 6 58,968 15 (19)

GTD review, personal

GTD review, office Mon Mar 24

incoming mail

incoming email

organization project(s)

Mon Mar 24 - sleep not a violation due to the 2:35 nap I took the prior afternoon.

Kobnach · March 24, 2014

-schedule- ----vegetable/fruit--- Step Up

office late health juice banana fresh oth root fresh oth total tea choc bosu low

fruit fruit veg veg veg

Mon Mar 31 yes no 2 1 3 1 2 1*6

Tues Apr 1 yes yes 1 1 1 3 1 3 2*6

Wed Mar 2 yes no tired 2 1 3 2 3 1*6

Thu Apr 3 yes no 1 1 2 2 1 1*6

Fri Apr 4 yes no 1 2 3 3 2 2*6

Sat Apr 5 no no 2 2 2 2 1*6

Sun Apr 6 no 2 2 2 1 1*6

TOTAL 5 18 13 14 9*6

Lat Raise 3*15 - Fri Apr 4; Sun Apr 6

Bicep Curl 3*20 - Fri Apr 4; Sun Apr 6

Floor Press 3*15 - Fri Apr 4; Sun Apr 6

Trainer - Tues Apr 1

Cobra

prev total Ham Strauss Piriformis Mordor

to bed awake naps sleep stretch stretch Stretch steps miles climb total

Mon Mar 31 01:35 08:35 7:00 2 1 1 9837 4.36 3 28

Tues Apr 1 00:25 07:25 7:00 1 6389 2.83 3 30

Wed Apr 2 00:50 07:55 7:05 2 1 1 7995 3.55 6 33

Thu Apr 3 23:05 08:10 9:05 1 0 0 8064 3.58 1 36

Fri Apr 4 23:35 08:05 9:00 2 1 1 8254 3.66 5 39

Sat Apr 5 01:20 09:35 8:15 2 1 1 9410 4.17 2 43

Sun Apr 6 0:40 09:35 1:45 10:40 2 1 1 9249 4.1 2 47

TOTAL 58:05 59,198 13(22)

GTD review, personal

GTD review, office

incoming mail

incoming email

organization project(s)

Kobnach · March 31, 2014

Mon Apr 7, 2014

Bed 01:10; up 10:10 - slept 9 hrs

caffeine tea @10:30

Hamstring stretch @11:30

1 chocolate approx. 13:30

1 veg (frozen carrots and broccoli) about 15:00

2 veg - greens, tomatoes, mangoes (salad) about 19:00

1 chocolate approx. 21:30

Dr Strauss stretches 21:50

Piriformis stretches 21:50

Hamstring stretch 21:50

Tues Apr 8, 2014

Bed @0:00 up at 6:00 (to catch a flight)

Caffeine tea @6:30

expect to be offline until Wed Apr 16

Plan to do my stretches and my walking (except when cooped up in airplanes), and not attempt anything else while away. (If I were going to have weights, I'd use them, but not enthused enough to find a gym during my trip, and staying in a B&B (which doesn't have such things) rather than a hotel (which might).)

Kobnach · April 16, 2014

Back in town. Got in at about 2 AM local time, with my body believing it was 6 AM. Slept till around 7:30 AM local. Walked dogs and drank 2 cups of green tea. Have mislaid my Fitbit Force - like as not lost outside the house, unfortunately. (Missed it after i got to the airport on the day I left.) It's now 11:39 Am local time.

Been drinking a whole pot of black tea at breakfast, and maybe a green tea later in the day. At the moment, after 2 green tea and something resembling breakfast, I've got a low grade headache consistent with caffeine deprivation - or sleep deprivation.

Did a bunch of walking while away, but no stretches (forgot about them). The terrain I was walking on was very much not flat - my bed and breakfast was pretty much at the top of a hill, and I rarely drove my rental car. Walking the dog today I felt fit enough to easily go much farther - so no loss there. But my regular weight lifting and stretch exercises may show me a loss.

My assignment for the morning is to come up with a challenge for the 6 weeks that started on Monday. I've missed the 1st 2 days and will probably let myself miss today also - very tired, much needing to be done, and it'll take a while to retame the caffeine addiction.

I'm counting this week of swimming in caffeine and skipping exercises as legitimate/planned. My intent was to walk a lot - I'd hoped to be able to measure how much - and maybe do stretches - but not observe food or sleep rules, and not record the details - and that's pretty much what I did. (Why drop my program when travelling? Basically because I anticipated a high stress trip, and focussed on things which would help me cope with stress.)

Kobnach · April 16, 2014

-schedule- ----vegetable/fruit--- Step Up

office late health juice banana fresh oth root fresh oth total tea choc bosu low

fruit fruit veg veg veg

Mon Apr 14

Tues Apr 15 very

Wed Apr 16 no jet lag 2 1 1 4 2

Thu Apr 17 no 1 1 1 2 5 2 1 2*6

Fri Apr 18 no 1 1 1 2 5 2 2

Sat Apr 19 no 1 1 3 5 2 3

Sun Apr 20 no 1 1 3 5 1

TOTAL

prev total Ham Strauss Piriformis Mordor

to bed awake naps sleep stretch stretch Stretch steps miles climb total

Mon Apr 14

Tues Apr 15 47

Wed Apr 16 2 1 1 4434 1 48

Thu Apr 17 21:00? 6:20 1:30 10:50 2 1 1 7285 3 51

Fri Apr 18 23:45 8:10 8:25 2 1 1 7544 3 54

Sat Apr 19 0:25 9:00 8:35 2 1 1 7579 3 57

Sun Apr 20 0:15 10:20 10:05 2 1 1 7977 3 60

TOTAL 34,819

AVG 6963

Lat Raise 3*15 * 5 lb - 4/19/14

Bicep Curl 3*20 * 8 lb - 4/19/14 (probably too much)

- on 4/17/14 Marcel suggested upgrading to 7-8 lb dumbbells, from the 5 lb I'm now using

Floor Press 3*15 * 10 lb - 4/19/14

Trainer - 4/17/14

Cobra

Note: dividing basis band steps by 2254 to estimate miles.

Red indicates a failure

Purple indicates a value below the mandated average

Orange indicates an excused failure

Kobnach · April 16, 2014

-schedule- ----vegetable/fruit--- Step Up

office late health juice banana fresh oth root fresh oth total tea choc bosu low

fruit fruit veg veg veg

Mon Apr 21 yes 1 3 4 3

Tues Apr 22 yes 1 1 4 6 1 1

Wed Apr 23 yes 1 2 2 5 2 2 1*6

Thu Apr 24 yes 2 1 1 4 2 2 1*6

Fri Apr 25 yes 3 2 3 5 3 2 2*6

Sat Apr 26 no 1 1 2 4 2 2

Sun Apr 27 no 1 2 1 4 2 4 2*6

TOTAL

prev total Ham Strauss Piriformis Mordor

to bed awake naps sleep stretch stretch Stretch steps miles climb total

Mon Apr 21 0:00 6:40 6:40 1 0 0 7349 3 63

Tues Apr 22 20:40 6:40 10:00 2 1 1 7636 3 66

Wed Apr 23 22:45 6:10 7:25 2 1 1 8435 3 69

Thu Apr 24 23:35 7:25 7:50 1 0 0 5449 2 71

Fri Apr 25 22:02 7:42 9:40 2 1 1 7716 3 74

Sat Apr 26 0:10 9:20 9:10 1 1 0 7089 3 77

Sun Apr 27 23:50 9:35 1:35 11:20 2 1 1 7053 3 80

TOTAL 50,727

AVG 7246

Lat Raise 3*15*5 lb - 4/26/14

Bicep Curl 3*20*8 lb- 4/26/14

Floor Press 3*15* 10 lb - 4/26/14

Trainer -

Cobra

yoga - 4/22/14

Note: dividing basis band steps by 2254 to estimate miles.

Red indicates a failure

Purple indicates a value below the mandated average

Orange indicates an excused failure

Extra tea April 21 an artefact of 1st day at new job. No chocolate, so may excuse the tea.

Kobnach · April 21, 2014

-schedule- ----vegetable/fruit--- Step Up

office late health juice banana fresh oth root fresh oth total tea choc bosu low

fruit fruit veg veg veg

Mon Apr 28 yes tired 1 2 3 6 2

Tues Apr 29 yes 3 1 1 5 2

Wed Apr 30 yes tired 1 3 1 5 2

Thu May 1 yes tired! 2 3 5 2 2 1*6

Fri May 2 yes a bit 2 1 1 1 5 2 1 2*6

Sat May 3 no 1 1 1 3 2 4

Sun May 4 no 2 2 1 5 1 2

TOTAL

prev total Ham Strauss Piriformis Mordor

to bed awake naps sleep stretch stretch Stretch steps miles climb total

Mon Apr 28 0:30? 7:15 6:45 1 0 0 5912 2 82

Tues Apr 29 22:10 6:55 8:55 2 0 0 7530 3 85

Wed Apr 30 22:57 6:58 8:01 2 1 1 7998 3 88

Thu May 1 23:22 6:22 7:00 2 1 0 8557 3 91

Fri May 2 23:33 7:36 8:03 1 0 0 4140 1 92

Sat May 3 0:59 9:13 8:14 2 1 1 5378 2 94

Sun May 4 ???? 10:15 ???? 2 0 0 3399 1 95

TOTAL 42,914

AVG 6130

Lat Raise 3*15 * 5 lb - 5/3/14

Bicep Curl 3*15 * 8 lb - 5/3/14

Floor Press 3*15 * 10 lb- 5/3/14

Trainer - 4/29/14

Yoga - 4/29/14

Cobra -

Note: dividing basis band steps by 2254 to estimate miles.

Red indicates a failure

Purple indicates a value below the mandated average

Orange indicates an excused failure

Kobnach · April 28, 2014

-schedule- ----vegetable/fruit--- Step Up

office late health juice banana fresh oth root fresh oth total tea choc bosu low

fruit fruit veg veg veg veg

Mon May 5 yes 1 1 2 4 3 1*6

Tues May 6 yes bridge 1 1 2 4 2 1*6

Wed May 7 yes 2 3 5 2 1*6

Thu May 8 yes 1 2 1 4 3 1*6

Fri May 9 yes 3 2 5 2 1*6

Sat May 10 no 3 1 4 2 2*6

Sun May 11 no 2 1 3 2 2 1*6

TOTAL

prev total Ham Strauss Piriformis Mordor

to bed awake naps sleep stretch stretch Stretch steps miles climb total

Mon May 5 0:08 7:34 7:26 0 0 0 4883 2 97

Tues May 6 22:24 7:22 8:58 0 0 0 8060 3 100

Wed May 7 0:27 6:25 5:58 2 1 1 6410 2 102

Thu May 8 23:22 7:53 8:31 2 1 0 7217 3 105

Fri May 9 22:55 6:50 7:55 1 1 0 4845 2 107

Sat May 10 0:05 9:46 3:04 12:45 1 0 1 4756 2 109

Sun May 11 0:41 7:58 7:07 2 1 1 7089 3 112

TOTAL 43,260

AVG 6180

Lat Raise 3*15 -

Bicep Curl 3*20 -

Floor Press 3*15 -

Trainer - Wed 5/7/14

Yoga -

Cobra -

Note: dividing basis band steps by 2254 to estimate miles.

Red indicates a failure

Purple indicates a value below the mandated average

Orange indicates an excused failure

Kobnach · May 5, 2014

-schedule- ----vegetable/fruit--- Step Up

office late health juice banana fresh oth root fresh oth total tea choc bosu low

fruit fruit veg veg veg veg

Mon May 12 yes no 2 1 2 1 6 2 2 1*6

Tues May 13 yes no 1 1 1 2 5 1 2 1*6

Wed May 14 yes 1 1 2 2 2

Thu May 15 yes 1 4 5 2 3

Fri May 16 yes a bit 1 1 1 1 1 5 2 4

Sat May 17 no 1 1 2 1 2

Sun May 18 no 2 3 5 1 4 2*6

TOTAL

prev total Ham Achilles Strauss Piriformis Mordor

to bed awake naps sleep stretch stretch stretch Stretch steps miles climb total

Mon May 12 11:39 7:03 7:24 2 1 1 1 8392 3 115

Tues May 13 22:51 7:05 8:14 2 1 1 1 7212 3 118

Wed May 14 23:10 7:03 7:53 2 1 0 1 7551 3 121

Thu May 15 23:11 7:03 7:52 1 0 0 0 8495 3 124

Fri May 16 22:51 7:04 8:13 0 0 0 0 5415 2 126

Sat May 17 0:27 10:09 9:42 1 0 0 0 4921 2 128

Sun May 18 23:29 10:05 10:36 2 1 1 0 4715 2 130

TOTAL 38,206

AVG 5458

Lat Raise 3*15 -

Bicep Curl 3*20 -

Floor Press 3*15 -

Trainer - 5/16/14

Yoga -

Cobra -

Note: dividing basis band steps by 2254 to estimate miles.

Red indicates a failure

Purple indicates a value below the mandated average

Orange indicates an excused failure

Kobnach · May 12, 2014

-schedule- ----vegetable/fruit--- Step Up

office late health juice banana fresh oth root fresh oth total tea choc bosu low

fruit fruit veg veg veg veg

Mon May 19 yes 1 5 6 2 2 1*6

Tues May 20 yes yes 1 2 1 4 2 3

Wed May 21 yes tired 2 2 4 2 3

Thu May 22 yes 1 2 2 5 2 2 1*6

Fri May 23 yes 1 2 2 5 1 2 1*6

Sat May 24 no 1 2 2 5 2

Sun May 25 no 2 1

TOTAL

prev total Ham Achilles Strauss Piriformis Mordor

to bed awake naps sleep stretch stretch stretch Stretch steps miles climb total

Mon May 19 0:33 7:04 6:31 1 0 0 0 5208 2 132

Tues May 20 22:57 7:07 8:14 0 0 0 0 7806 3 135

Wed May 21 0:23 7:06 6:43 1 0 0 0 7861 3 138

Thu May 22 23:18 7:07 7:49 1 0 0 0 8417 3 141

Fri May 23 23:10 6:48 7:39 0 0 0 0 7523 3 144

Sat May 24 23:30? 9:19 9:49 1 0 0 0 7228 3 147

Sun May 25 0:01 9:17 9:16 1 0 0 0 5186 2 149

TOTAL 49,229

AVG 7032

Lat Raise 3*15 -

Bicep Curl 3*20 -

Floor Press 3*15 -

Trainer -

Yoga -

Cobra -

Note: dividing basis band steps by 2254 to estimate miles.

Red indicates a failure

Purple indicates a value below the mandated average

Orange indicates an excused failure

Kobnach · May 19, 2014

-schedule- ----vegetable/fruit--- Step Up

office late health juice banana fresh oth root fresh oth total tea choc bosu low

fruit fruit veg veg veg veg

Mon May 26 no 1 2 2 5 2 1

Tues May 27 yes 1 2 1 4 2 3

Wed May 28 yes 1 1 1 1 3 1 8 2 2

Thu May 29 yes 1 1 1 1 4 2 2

Fri May 30 yes 1 2 3 3 4

Sat May 31 no 1 1 2 2 1*6

Sun June 1 no 1 1 2

TOTAL

prev total Ham Achilles Strauss Piriformis Mordor

to bed awake naps sleep stretch stretch stretch Stretch steps miles climb total

Mon May 26 1:21 9:56 8:35 1 7158 3 152

Tues May 27 22:59 7:05 8:06 1 7357 3 155

Wed May 28 22:01 7:05 9:04 1 7982 3 158

Thu May 29 23:49 7:02 7:13 1 8250 3 161

Fri May 30 23:20 6:33 7:13 1 4279 1 162

Sat May 31 23:54 7:06 3:00 10:12 1 5490 2 164

Sun Jun1 1 1:07 9:14 2:46 10:53 1 6233 2 166

TOTAL

Lat Raise 3*15 -

Bicep Curl 3*20 -

Floor Press 3*15 -

Trainer -

Yoga -

Cobra -

Note: dividing basis band steps by 2254 to estimate miles.

Red indicates a failure

Purple indicates a value below the mandated average

Orange indicates an excused failure

Kobnach · June 2, 2014

Monday June 2nd - up at 6:47; went to bed at 00:09 - 6:38 in bed, less slept. Woke with bad dream at 4 AM + usual difficulty getting to sleep in the first place.

1 caff tea at home before work.

2 OJ; cauliflower, spinach at work + 1 caff tea

7913 steps so far

1 serving spinach/potatoes (maybe more - didn't finish dinner which would have been 2-3 servings)

1 serving of raisins

Sign In

Kobnach's Adventures in Fitness

Recommended Posts

Link to comment

Link to comment

Link to comment

Link to comment

Link to comment

Link to comment

Link to comment

Link to comment

Link to comment

Link to comment

Link to comment

Link to comment

Link to comment

Link to comment

Link to comment

Link to comment

Link to comment

Link to comment

Link to comment

Link to comment

Link to comment

Link to comment

Link to comment

Link to comment

Link to comment

Join the conversation

Important Information