Making Excercise a Habit
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Thanks, but just trying to keep up with the younger guys on my mowing crew. Once grass starts growing, I'll be lucky to just get my food logged.0
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10K app W9D3 complete.
- normal 5 minute warm-up
- 4 sets of 10 minute jog @ 5 mph, 1 minute walk @ 3.5 mph
- 5 minute walking recovery @ 3.5 mph
- 4 sprints of 1 minute run @ 7 mph, 2 minute walk @ 3.5 mph
- normal 5 minute cool-down
Felt good, even sprints. Looking forward to next week's 3 sets of 15 minute jog, 1 minute walk.
FITBIT CHARGE HR STATS- 73 minutes total,
- 71 active minutes,
- 853 cals,
- 9,380 steps,
- 5.93 miles.
- 0 minutes in peak zone (>160 bpm),
- 52 minutes in cardio zone (130 - 160, peak HR 159 bpm),
- 16 minutes in fat burn zone (95 - 130),
- and the rest out of zone (<95 bpm).
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F22 apps W6D3 complete.
- 48 Push-ups (w/ bars),
- 88 Sit-ups,
- 66 Squats,
- 6 Bicep Curl Shoulder Press with 25 lb Dumbbells (BCSP25) (w/ padded gloves)
Right shoulder not screaming today but still muttering pretty good. Axing the chin-ups until such time as my weight and shoulders will allow peaceful co-existence (if ever).
Did BCSP25s using Fitness 22 (beginner) pull-up app as counter. Today was W1D1 on that app. Will repeat W1D1 on Monday. Will decide then if I need to up the weight giving shoulders a chance to let me know what they thought about today's 25 lbs.
These BCSP exercises are actually much better for me as work physical therapy as they are closer to the movements of lifting a heavy tub of wet leaves and grass and dumping it into the bed of a pickup than the chin-ups will ever be.
FITBIT CHARGE HR STATS- 40 minutes total,
- 19 active minutes,
- 177 cals.
- 0 minutes in peak zone (>160 bpm),
- 0 minutes in cardio zone (130 - 160, peak HR 132 bpm),
- 19 minutes in fat burn zone (95 - 130),
- and the rest out of zone (<95 bpm).
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Rest day... except for normal around the house chores.0
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Ditto.0
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10K app W10D1 complete.
- normal 5 minute warm-up
- 4 sets, 15 minute jog @ 5 mph, 1 minute walk @ 3.5 mph
- 5 minute walking recovery @ 3.5 mph
- 4 sprints, 1 minute run @ 7 mph, 2 minute walk @ 3.5 mph
- normal 5 minute cool-down
FITBIT CHARGE HR STATS- 78 minutes total,
- 75 active minutes,
- 955 cals,
- 9,815 steps,
- 6.43 miles.
- 0 minutes in peak zone (>160 bpm, peak HR 163 bpm),
- 52 minutes in cardio zone (130 - 160),
- 25 minutes in fat burn zone (95 - 130),
- and the rest out of zone (<95 bpm).
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F22 apps W7D1 complete.
- 50 Push-ups (w/ bars),
- 94 Sit-ups,
- 69 Squats,
- 6 Bicep Curl Shoulder Press with 30 lb Dumbbells (W1D1 BCSP30)
Shoulder still a little sore from chin-ups last week but no issues from BCSP25s so upped to 30 lb dumbbells. Will see how that goes.
Growing season is fast approaching. Once it starts, will have to revise workout and weight loss plans. Current thought is, I'll be able to do the F22 apps as is. The 10K app takes too much time to complete before work and, guessing from past experience, I'll be too exhausted after work (10, maybe 12 hour days) to even think about it. New plan is to start working on passing the Army Physical Fitness Test 2 mile run on Tues and Thurs. That will keep morning workouts on weekdays to 30-45 minutes and still hit my ETA at work of 7 AM. Sunday will then be my long 10K workout.
FITBIT CHARGE HR STATS- 40 minutes total,
- 16 active minutes,
- 184 cals.
- 0 minutes in peak zone (>160 bpm),
- 0 minutes in cardio zone (130 - 160, peak HR 133 bpm),
- 22 minutes in fat burn zone (95 - 130),
- and the rest out of zone (<95 bpm).
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10K app W10D2 complete.
- normal 5 minute warm-up
- 4 sets, 15 minute jog @ 5 mph, 1 minute walk @ 3.5 mph
- (no sprints)
- normal 5 minute cool-down
Felling a bit off this morning, so no sprints. Started earlier to get ready for normal work schedule, could be part of reason. Not enough coffee in me to start running at 5:45 AM.
Also forgot to start FitBit workout until 7 minutes into first jog (see above about coffee) so stats below are only estimates of full workout.
FITBIT CHARGE HR STATS- 68 minutes total,
- 12 active minutes,
- 834 cals,
- 8,643 steps,
- 4.9 miles.
- 8 minutes in peak zone (>160 bpm, peak HR 169 bpm),
- 38 minutes in cardio zone (130 - 160),
- 16 minutes in fat burn zone (95 - 130),
- and the rest out of zone (<95 bpm).
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F22 apps W7D2 complete.
- 52 Push-ups (w/ bars),
- 100 Sit-ups,
- 73 Squats,
- 7 Bicep Curl Shoulder Press with 30 lb Dumbbells (W1D2)
FITBIT CHARGE HR STATS- 40 minutes total,
- 19 active minutes,
- 198 cals.
- 0 minutes in peak zone (>160 bpm),
- 1 minutes in cardio zone (130 - 160, peak HR 133 bpm),
- 24 minutes in fat burn zone (95 - 130),
- and the rest out of zone (<95 bpm).
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10K app W10D3 complete.
- normal 5 minute warm-up
- 3 sets, 15 minute jog @ 5 mph, 1 minute walk @ 3.5 mph
- 5 minute walking recovery @ 3.5 mph
- 4 sprints, 1 minute run @ 7 mph, 2 minute walk @ 3.5 mph
- normal 5 minute cool-down
Managed to get sprints in, but just. Funny, W10D1 was easier than D2 or D3... due to Saturday as a rest day maybe?
Also mislabeled W10D1 and D2 as 4 sets of 15 minute jog. Missed changing from W9 (4 sets of 10 min) to W10 (3 sets of 15 min).
This will be last weekday 10K long run. Starting Sunday will do 10K app W11D1 and then start Army Physical Fitness Test (APFT) 2 mile short run on Tuesday and Thursday. Plan is Tuesday's will be @ 5.5 mph, Thursday's @ 6 mph. Will see how that goes. Need to get over 6.1 mph to pass APFT.
FITBIT CHARGE HR STATS- 80 minutes total,
- 77 active minutes,
- 895 cals,
- 9,315 steps,
- 6.32 miles.
- 6 minutes in peak zone (>160 bpm, peak HR 171 bpm),
- 43 minutes in cardio zone (130 - 160),
- 23 minutes in fat burn zone (95 - 130),
- and the rest out of zone (<95 bpm).
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F22 apps W7D3 complete.
- 58 Push-ups (w/ bars),
- 104 Sit-ups,
- 73 Squats,
- 9 Full Squat, Bicep Curl, Shoulder Press with 30 lb Dumbbells (W1D3)
4 sets of 2 reps plus one more. Gotta pick 'em up and put 'em down between sets anyway so why not add the full squat in the middle too.
FITBIT CHARGE HR STATS- 37 minutes total,
- 22 active minutes,
- 207 cals.
- 0 minutes in peak zone (>160 bpm),
- 0 minutes in cardio zone (130 - 160, peak HR 134 bpm),
- 26 minutes in fat burn zone (95 - 130),
- and the rest out of zone (<95 bpm).
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Rest day (sort of).0
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10K app W11D1 complete.
- normal 5 minute warm-up
- 3 sets, 17 minute jog @ 5 mph, 1 minute walk @ 3.5 mph
- 5 minute walking recovery @ 3.5 mph
- 4 sprints, 1 minute run @ 7 mph, 2 minute walk @ 3.5 mph
- normal 5 minute cool-down
Bad night. In bed at 11 PM but just stared at back of my eyelids for an hour. Finally got up and watched a movie. Back to bed at 2 AM. Tossed and turned all night long. Up at 7 AM (adjusted CDT, UTC/GMT -5 hours). My FitBit says 4:39 hrs:min of sleep. (I think it is being generous.)
I adjusted my FitBit running stride to match my jog stride. Now 10K app distance closer to theoretical sum of 6.06 mi for times and speeds of each run segments. Still a little on the high side at 6.34 mi, but within 5%. I'm OK with that.
FITBIT CHARGE HR STATS- 89 minutes total,
- 82 active minutes,
- 1,129 cals,
- 11,139 steps,
- 6.34 miles.
- 9 minutes in peak zone (>160 bpm, peak HR 166 bpm),
- 58 minutes in cardio zone (130 - 160),
- 12 minutes in fat burn zone (95 - 130),
- and the rest out of zone (<95 bpm).
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I had hoped for 20000 steps today on my charge hr, but this storm here in Missouri is going to keep me at about 16000 today
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Was working in garage basement with doors open when that storm blew through. Wasn't so bad here (4 mi S of Ozark), just wind, rain, some pea hail. Guess Springfield got hammered. Flash flood warnings everywhere.
My Charge HR just ticked over 19,000 when I turned off the garage lights. Highest so far since getting it in Jan.0 -
F22 apps W8D1 complete.
- 68 Push-ups (w/ bars),
- 112 Sit-ups,
- 78 Squats,
- 8 Full Squat, Bicep Curl, Shoulder Press with 30 lb Dumbbells (W1D3)
First day of new mowing season and didn't know if I'd have time to do this workout, let alone post it. Finally pushed myself out of the LazyBoy after only 45 minutes with my morning coffee and another short night (FitBit says 5 hours of sleep... optimist). Got a notice while deep in the squats of an hour and a half rain delay, so I have breathing room today.
I'll keep trying to get these workouts in before work but I don't know how its going to work out time-wise. I really, really don't want to get up earlier than 5 AM.
FITBIT CHARGE HR STATS- 40 minutes total,
- 10 active minutes,
- 158 cals.
- 0 minutes in peak zone (>160 bpm),
- 0 minutes in cardio zone (130 - 160, peak HR 131 bpm),
- 25 minutes in fat burn zone (95 - 130),
- and the rest out of zone (<95 bpm).
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Gave up my 45 minutes of workout time this morning to go vote in my state's primary. 20 minute drive away from work. 5 minutes to vote. 20 minute drive back to house and then to work.
Hope it was worth it.0 -
Vision remains the same. Two days into growing season and I can see the plan needs work.
After first two days, my TDEE is up 800 cals (3520 yesterday) and steps are up about 6,000 without doing any additional deliberated exercise. My whole body is grumbling. Sore muscles (arms and hands mainly) and holding on to water. Feel good during day and really enjoying job, but collapsing at night.
New plan. Survive this work week. Saturday, do F22 W8D2 workout and add the APFT 2 mi run at 5.5 mph. Sunday, do the longer 10K W11D2 run. Survive second week. Saturday, do F22 W8D3 workout and add the APFT 2 mi run at 6.0 mph. Re-evaluate.
Hope body will be use to higher activity level by then and can restart weekday morning workouts.0 -
d_thomas02 wrote: »Gave up my 45 minutes of workout time this morning to go vote in my state's primary. 20 minute drive away from work. 5 minutes to vote. 20 minute drive back to house and then to work.
Hope it was worth it.
[palm slap to forehead]
Nope.
Real close race but my candidate lost. Well, when things go sideways I can say "ITS NOT MY FAULT!! I voted for the other guy!"0 -
d_thomas02 wrote: »New plan. Survive this work week.
A lifetime ago I worked in lumber yards. Intense physical labour. A typical day (night shift) was taking 12" x 12" x 12' logs weighing a 2-300 pounds and ripping them down to a 2" x 4" x 12' studs on a single blade bandsaw. 10 hours a night.
Mentally the job was crap. Bored out of my skull 40 hours a week.
Physically I barely had the energy to cycle home every morning and had zero issues falling asleep anywhere (even when not appropriate).
Somedays I miss that job. Then I remember the boredom and hostile environment.0 -
Fortunately I work with a great bunch of guys. My best friend and diving buddy owns the company and we are business partners in another venture. It has been known to happen, maybe a couple of times a month during the growing season, where he is at the shop at the end of the day with a six pack in the cooler and we sit and talk while drinking brews until dark.
The work, while not rocket science, is interesting and challenging both physically and mentally (you try keeping a zero-turn mower moving in a straight line... sometimes on a slope... sometimes bouncing over mole hills. Easier to herd cats.) Scenery changes with each yard. We also try and rotate duties, so one person isn't stuck doing just the grunt jobs.0 -
Lawn maintenance would be infinitely better than a lumber yard.
Always behind a very loud machine, never moving out of a 10 foot area.
Not allowed to listen to music as you had to listen to the machine for any issues.
Only co-workers close enough to speak to were 15 feet away on the other side of the machine. And you had to yell for them to hear, so not a lot of chatter.
Of course, now I spend 8-12 hours a day behind a desk staring at a computer. Mentally, so much better. Physically, not even close. So I am not really any better.
My brother in-law did lawn maintenance for a couple of years, and he always liked it. Good work, keeps you active and busy. But only a seasonal job. Can clear snow in winter, but the crews are always smaller so less staff needed.0 -
PlunderingSteelGorilla wrote: »My brother in-law did lawn maintenance for a couple of years, and he always liked it. Good work, keeps you active and busy. But only a seasonal job. Can clear snow in winter, but the crews are always smaller so less staff needed.
True enough. We do have two snow plows but they were only out once this winter. Hardly worth the effort.
However as mechanic on staff, I rebuilt three mower engines this winter and refurbished two commercial grass bagging systems. Cost about $3,000 in parts and materials but saved the company about $13,000 in replacing equipment. Even adding my salary for three months to the cost (about $4,100) the company comes out ahead.
For some reason, not many lawn maintenance companies around here do this - i.e. rebuild and/or refurbish equipment. Not sure why. Personally, I like the challenge of making something work again.0 -
I want to get in the habit of posting something every day, so I'll start posting my FitBit Charge HR total calorie burn (TDEE) and steps for the previous day.
Here is a chart for the last three weeks. First two are before growing season started with me adding those deliberate exercises six days out of seven. Third week is this week to date. Note previous Saturdays' "rest" day TDEEs of roughly 2500 and steps around 5,000 which, BTW, is almost exactly what MFP says my base activity is.
This mowing job is good for an additional 1,000 cal daily burn and an additional 10,000 to 11,000 steps over my "rest" days... and we are just spinning up.
("Rest" is in quotes as I do household chores on Saturdays.)0 -
Friday 3/18/16
TDEE: 3,768, approx. 1,270 cals over baseline.
Steps: 20,952, approx 16,000 steps over baseline.0 -
Saturday 3/19/16
TDEE 3,719 cals
Steps 22,471
Daily Average for 7 day week
TDEE 3,657 cals
Steps 17,2220 -
Worked yesterday so didn't get my short APFT 2 mile run in. Decided to do it today in place of the longer 10K run. I think that will be the plan for next week too.
Army Physical Fitness Test (APFT)
Weight: 198.6 - Initial entry weight max is 199 - Provisional Pass
(Passing weight max is 192)
Body Fat %: 23
Pass
Push-ups in 2 minutes: 32
Pass - 73 points (out of 100)
Sit-ups in 2 minutes: 42
Pass - 75 points (out of 100)
2 mile @ 6.1 mph- normal 5 minute warm-up
- 20 minute jog @ 6.1 mph
- normal 5 minute cool-down
Pass - 60 points (out of 100)
APFT SCORE: 208 (out of 300)
FITBIT CHARGE HR STATS- 53 minutes total,
- 39 active minutes,
- 522 cals,
- 4,282 steps,
- 2.43 miles.
- 12 minutes in peak zone (>160 bpm, peak HR 177 bpm),
- 10 minutes in cardio zone (130 - 160),
- 21 minutes in fat burn zone (95 - 130),
- and the rest out of zone (<95 bpm).
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Great work!0
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Thanks! I started the run at 5.5 mph but about 10 seconds into it I said, " WTH, go for it." and bumped it up to 6.1 mph.
Think I'll try 6.5 mph next time.
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Sunday 3/20/16
TDEE 3,434 cals
Steps 13,093
Was only day off last week, but after APFT I did a Spring yard clean-up for my Mom. Pruned trees and trimmed a fence hedge in backyard. Shrub trimmers locked up on me about 3/4 way through, so finished hedge with chainsaw. Not prettiest job but it'll do.
Next weekend, its my yard's turn. First mow (change oil and put mowing deck back on the Kabota B series) and about a dozen 6 ft tall maiden grasses.0
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