xaminmo: Josh 2016 (Default)
I ponder macro-nutrition needs a whole bunch. Here's what I have handy, though my technical references are scattered and omitted.

There's always a need for roughage, vitamins, and minerals, which come from foods with very low calories/kilojoules. Aside from that, the three main macros have
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xaminmo: Josh 2016 (Default)
I was talking with a friend about my Gym routine, I thought I'd share some of that here. It's kind of a wall of text, soI tried to organize it for easy skimming.

I keep a notepad on my phone to track what I did and what's next. End of workout, I add the updated list to MyFitnessPal in the
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xaminmo: Josh 2016 (Default)
Going to the gym is so much easier when there's a buddy to go with you. At the expensive gym, I had a trainer. At the cheap gym, I'd go 2-3 times a week, and one of those would be with Max. Max is out of town for 10 days.

BUT, after a month on my own, my shoulders are bigger. It FEELS weird, and a bunch of my shirts don't come down far enough in the back anymore (already hard to get tall shirts).

I didn't lose any weight, but I've bumped up my gym weights (by mass, or by repetitions) every week. I have a note on my phone that lists the setting and repetitions of each exercise, and I update that between sets. I use an HRM strap and upload workouts to MFP, then update the description with the list (Garmin and MyFitnessPal).

So, I need to suck it up and go tomorrow anyway. My back has been a bit sore, so I've tried to work around that. Bench row instead of cable/mid row; no bend/twist exercises; To compensate, I need to add planks all 4 sides, plus leg lifts for core strength.



Mar. 21st, 2017 04:52 am
xaminmo: Josh 2016 (Default)
This is what SEEMS to make the most sense for me. No *way* is easy, but this seems the least hard.

Energy Plans:
* Defer first meal until actually hungry (9:30a-12:30p for me)
* Keep each meal before 3:30pm around 12% of my daily intake.
* Eat before I get ravenous (around every 2
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xaminmo: (Josh 2014)
My critical stretches are:
* Calf stretch just because it reduces referred pain on hamstring stretches, and because I tore a gastroc once.
* Hammies get a hurdler stretch or similar. Tight hammies are big, bad back things, and a major problem for me.
* IT bands get a figure-four, or a leg over stretch to help reduce piriformis syndrome.

Others I enjoy when remembered:
* Pidgeon pose gets adductors AND IT bands a little, because I cannot really do the splits. This is mostly for 2 days after a long bike ride.
* Quad stretch, usually just grab my foot behind me and get as much stretch as I can. This is more for my knees than anything.

Core strength I need more of:
* Planks in all 4 directions also help core. Front plank can be replaced with pushups if form is good. Modified planks/pushups as necessary to prevent strain.
* Rows, whether off a doorframe, or a table, or with proper equipment, are important. However, a year post-op, and I'm still not really comfortable with twisting under load. I do one arm at a time, and keep my shoulders square. YMMV.
* Walking / hiking are great for core if it's more than a few minutes, and more than just on a track or treadmill.

Aerobic/Calorie Burn
* Road bikes are low impact, but the bending is not always best.
* Spin bikes are easy to sit upright and get comfy, while burning calories, but the class matters a bunch.
* Some people run, but if your heel hits the ground, it just hammers your spine.
* Swimming, if that's your thing. More of an upper-body thing.
* NOTE: Stretching after a good warm-up will be much more effective. Also, a good warm-up will break down some of the tight strands the same as stretching, just smaller amounts per step/stroke/whatever. Also, if I don't stretch after a long bike ride, everything goes bad faster.

Other Stuff
* There are other body stretches I should do, but I don't suffer when I don't do them. The /r/bodyweightfiness has good enough reference that I mostly ditched all of the other lists, charts, and PT printouts for it. http://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine.compact
* Aspirin for NSAID since my family has a history of clots, and Ibuprofen/Naproxen increase clot risks when used long-term.
* Hot Tubs/showers are awesome for relaxing muscles, preventing cramps, etc.
* Extra salt when I exercise, because I'm a salty guy. Seriously. I cramp up if I don't get enough, and this could be 1-2 grams of salt per liter of water consumed, depending on the temperature outside.

REF: http://omnitech.net/xaminmo/2016/05/02/spinal-health/

xaminmo: (Josh 2014)
My Fitness Pal app does not let me share my glory.

I went way over on calories today because the hotel had toffee almond bars, like what Starbucks used to have. Free, evening snacks. I had two. Then I felt frustrated at my weakness. Then I gave up and ate cheetoes.

Then I decided to exercise in my room. Then I went to the gym. iPhone accelerometer plus MFP estimated my calories really well, so I did not bother detailing.

I feel sorry for the next gym users. The Lifecycle seat height is WAY up there now, and the weight is set to 280. It overcalculated calories and estimated miles ridden. Also, unsure how it gets hrm. Probably ant or bt or polar. All zero.

Then some barbell rows, starting at 30LBS and working back from there. Next time 35 is better. 5 mins and I had feeling back from the bike seat nerve compression.

Then the elliptical. It had hrm, and was closer. Also set to 280lbs.

Then the treadmill, also 280lbs.

And, 5 flights of stairs, again, because I am avoiding the elevator. JELLY LEGS!

Overall, added over 900 calories of burn today.

After, I had the lowest calorie salty food from the pantry, chicken and rice soup, 180kcal, 900mg salt. I left a lot on the floor in the gym.

I am still over my goal for today. I am trying to have very limited calories M-F every other week. The junk food blows the nutrition part as well as the calorie budget. Still, I feel like I mostly am on track for Wednesday.

xaminmo: Josh 2016 (Default)
I'm lazy, so I'm not posting bike stats here. There's no real reason to do it. My accounts can be found from prior cycling stat posts.
xaminmo: Josh 2016 (Default)
2014-02-13 FM/Coppell After-work ride with Sharon.
HR sensor took a couple of miles to wake up, and reported impossible pulses up front.

Distance: 22.59 mi
Calories: 1,595 C

Time: 1:26:47
Moving Time: 1:26:06
Elapsed Time: 1:34:04

Avg Speed: 15.6 mph
Avg Moving Speed: 15.7 mph
Max Speed: 28.2 mph

Elevation Gain: 333 ft
Elevation Loss: 329 ft
Min Elevation: 533 ft
Max Elevation: 700 ft

Avg HR: 173 bpm
Max HR: 184 bpm

Avg Power: 226 W
Max Power: 1,137 W
Max Avg Power (20 min): 266 W

Avg Bike Cadence: 80 rpm
Max Bike Cadence: 109 rpm

Avg Temperature: 61.6 °F
Min Temperature: 56.2 °F
Max Temperature: 68.8 °F


Calories are as calculated by the Garmin, but that reports 50% high (3x Strava).
Power is based on average calculations, which is 65-100% higher than Strava.

xaminmo: Josh 2016 (Default)
My vasti laterali (outside muscles of the quadriceps group) were still sore from Saturday's rides, but I decided to ride in Irving anyway. Inner calf muscles took a workout. Don't know which one, but it's new and unique. I don't think it's the medial gastrocnemius branch, but it could be.

This was also my first ride with cleats. I did a a full ride with the SPDs. This worked out well. Probably going to reduce my toe-in a little more, but it was pretty close. I did a lot of clip and unclip action during initial setup. It was important to be able to get out easily, and get in fairly easily. The M530s have enough platform to pedal unclipped, which I did a couple of times.

5 of us split off and took the monster hill, and it seemed better up until 3/4, after which it still sucked. Not sure if it's the cleats, or more riding, or the cool temps.

Initial review shows my Watts are up 10% and my HR down 20% while picking up several personal records for Strava segments. Also, much better at keeping left foot forward when idle, but still had 2 over-spec alerts.

Anyway, very happy that I didn't fall over. It helped a lot to be in a group, and I stayed 3/4 back until late in the ride.

Distance: 25.03 mi
Calories: 1,284 C
Avg Temperature: 86.3 °F

Time: 1:36:53
Moving Time: 1:35:44
Elapsed Time: 1:52:34

Avg Speed: 15.5 mph
Avg Moving Speed: 15.7 mph
Max Speed: 30.9 mph

Elevation Gain: 574 ft
Elevation Loss: 568 ft
Min Elevation: 448 ft
Max Elevation: 585 ft

Avg HR: 136 bpm 74 % of Max
Max HR: 177 bpm 96 % of Max

Avg Power: 137 W
Max Power: 937 W
Max Avg Power (20 min): 168 W

Avg Bike Cadence: 74 rpm
Max Bike Cadence: 113 rpm

Avg Temperature: 86.3 °F
Min Temperature: 80.6 °F
Max Temperature: 91.4 °F

xaminmo: (Josh 2004 Happy)
I'm horrible with names, and it's embarrassing. I'm meeting people who are remembering my name, but whose names I don't remember. So, I play it off with unnamed responses. "He/Him" when talking about him, or just "you" or friendly greetings when talking to him. I've been hoping to re-hear his name (Bill? Bob?).

Erica says I should just call him Guillermo. "Funny, that's 'William' which might be his name."

Anyway, he's in his 50s, and started riding a couple of weeks before me. Like me, he hasn't lost any weight from cycling, but he's still at it. The best part is last week, his Doctor took him off of metformin (antihyperglycemic Type-II Diabetes medicine), a hypertension medicine (forgot, but I think I recognized it as a beta blocker), and his statin drug (reduces cholesterol).

That my friends is awesome. Just an example of the goodness of exercise when you can find an activity and a group to enjoy.
xaminmo: (Josh 2004 Happy)

12 exercises per circuit.
Each exercise should be repeated 15-20 times in 30 seconds.
These should be done at 90% VO2 Max or higher (very strenuous).
Rest between exercises should be 10-15 seconds max.
Muscle groups are alternated, so the order is important.
Avoid using the Valsalva Maneuver (hold breath, push hard) because of blood pressure issues.
The entire circuit takes 7-8 minutes. Can be repeated 2-3 times.
Should take into account your physical condition.
Injured, elderly, detrained, or obese individuals may need to work with a Dr.

1. Jumping jacks - Total body
2. Wall sit - Lower body
3. Push-up - Upper body
4. Abdominal crunch - Core
5. Step-up onto chair - Total body
6. Squat (arms straight out front) - Lower body
7. Triceps dip on chair - Upper body
8. Plank (on elbows) - Core
9. High knees/running in place - Total body
10. Lunge (knee almost touching floor) - Lower body
11. Push-up and rotation (side arm straight up) - Upper body
12. Side plank (on elbow) - Core
xaminmo: Josh 2016 (Default)
So, I've been experiencing a bit of tendonitis in my quadraceps tendon.

This guy attaches the quadracep muscle (top of thigh) to the knee cap.

Overexertion and overuse inflames this, and causes burning/pain when kept between 45deg and 130 deg, or when pushing hard with the quads.

IE, when folded up in a plane and mashing down on the toe brakes, or climbing into a low-wing with a missing foot step, or standing up from kneeling.

Anyway, some of the bestest info I've found publicly available is at McKinley.UIUC.edu:
Knee Overuse Injuries
Weight Training


May. 21st, 2007 07:54 am
xaminmo: Josh 2016 (Default)
Yesterday, I shot hoops with a couple of the neighbors.

This is amazing, because, you know, we've lived here 4 years, and I've not really gotten to know anyone around here.

Something about being socially anxious, but it's not exactly that. When thrown into social context, I do ok. I'm just afraid to enter that context.

Fear of memory fault, fear of judgement, expecially by people who could have an impact on my life.

Anyway, it was fun. I'm stiff today. Tonight and tomorrow morning I'll be SORE.

Neighbors were pretty cool. Robert from a couple doors down was nursing a beer most of the time, and smoking half the time. His one handed shots from 30 feet or less were better than 60%.

Michael, newly entering college, lives between me and Robert, was good. He's 19 and is pretty much my height. If he has another growth spurt, he's REALLY going to have trouble finding clothes, cars, doorways, and etc. to fit him. If it was up close, he could just tip the ball in. He also could make shots from 50 feet maybe one out of 4. In the dark, it was 1 out of 7. So, all he had to do was shoot from the sweet spot, and if he hit, we couldn't make it from there.

Me, well, my special shot was backwards from under the rim, or left handed from under the rim. Cheap, but you know, from 20 feet I was 1 in 4, so I had to take what I could get and hope for one of them to flub the shot. :)

I also spent probably 45 mins talking to Mike, the dad of the neighbor across the street from Robert. He stays with them. He used to be in the military, then worked for defense contractors, mainframe work. He got slowed down by 4 strokes. He's doing ok, but can't process written words very well, and can't process imagery from, I think his right eye, very well. He has short-term memory issues also, but I think also he has a little trouble storing new long-term memories. We'd met before when Max played with David for a little while, though that was probably 6-12 months back.

Anyway, he was a nice guy and good to talk with.


Aug. 1st, 2006 08:28 am
xaminmo: Josh 2016 (Default)
I learned a lesson today, or rather how to articulate that lesson, while jogging.

I'd like to share it with you.

"Be not afraid to go as slow as is necessary in order to continue moving forward."

Once you stop moving forward, you're no longer participating.

However miniscule the distance travelled, the key is to travel that distance.

This really applies to life in general.


xaminmo: Josh 2016 (Default)

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