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Whosonfirst's Check In & Exercise Log
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Whosonfirst



Joined: 16 Nov 2006
Posts: 263
Location: Pennsylvania-U.S.A.

PostPosted: Sun Jul 24, 2016 12:14 am    Post subject: Whosonfirst's Check In & Exercise Log Reply with quote

Started July 18, 2016. Will probably only weigh myself every Monday at the one week interval. Liking it so far(only 6 days). Enjoyed my first S day, but didn't get too crazy.
I'm thinking of starting a separate training log, of my activities also(exercise with kettlebells, dumbbells and walking). When I was on Atkins years ago, I'm convinced my consistent walking did the most for maintaining weight loss.
Back on Monday.
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Whosonfirst



Joined: 16 Nov 2006
Posts: 263
Location: Pennsylvania-U.S.A.

PostPosted: Sun Jul 24, 2016 12:40 pm    Post subject: Reply with quote

Since I don't often weigh myself(weekly if I remember), I'm going to add my exercise log to the daily check in instead of creating a separate log on a different forum.
I will be honest about my bad or good habits as to NSD on here. Hopefully this doesn't look too cluttered. Thanks for reading.
(edit): Happy Birthday Mom! She would have been 103 today and I miss her all the time. I got my walking habits from her, and also my love of sweets, especially her baked goods.
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Whosonfirst



Joined: 16 Nov 2006
Posts: 263
Location: Pennsylvania-U.S.A.

PostPosted: Sun Jul 24, 2016 12:55 pm    Post subject: Reply with quote

For reference: here are my activities(exercise) since I've started the NSD.

7/18-Mon
a.m. Walk 3M
p.m. Started the No S Diet today-Wt.=226#. played with kids in pool.

7/19-Tues
a.m. Walk 2M
p.m. BwSq x 25; Halos 10kg x 10/10
Ast. Pullups x 10
Sw 24kg x 20 x 5
Db Kb Pr (2) 16kg x 10/10 x 3
Db Kb Rws " " x 10 x 3
Half Pullups x 5 x 3
CR x 35, 35
2nd day of No S Diet

7/20 & 21-Walked 3M(jogged hill)

7/22-Fri
a.m. Walk 3M
p.m. 91 degr. in garage, 58% rel. humidity.
Swing 24kg x 20; BwSq x 30; Halos 10kg x 10/10
Ast. Pullups x 10 x 2
Neg. Pullups x 5 x 2
DL 135 x 10; 155 x 10; 185 x 5 x 2; 205 x 5; 175 x 10, 5(50 reps)
Half pullups x 5 x 2
CR x 35

7/23-Sat
a.m. Walk 2M(very muggy already at 8:00a.m.)
p.m. 96 degr. in garage, 56% rel humid.
Halos 10kg x 5/5; bw sq x 25
F/S raise s.set (2) 8#
Sw 24kg x 25, 20, 20, 20
Db Kb Pr (2) 16kg x 10/10 x 3
Db Kb Rw " " x 10 x 3
CR x 25, 35

7/24-Sun
Walked 3 Miles early before the Pa. humidity gets a foothold.
Although I haven't weighed myself yet(tomorrow) I've noticed my size 38 jeans are a little loose. Having said that, I've been fooled before and won't be surprised at a one pound drop or less.
edit: did one full wt. chin up and pullup during the day and decided my garage was just too hot to do anything more.
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Last edited by Whosonfirst on Mon Jul 25, 2016 1:12 pm; edited 1 time in total
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lpearlmom



Joined: 02 Aug 2013
Posts: 3409
Location: Arizona

PostPosted: Sun Jul 24, 2016 1:53 pm    Post subject: Reply with quote

Looks like you're doing well. Don't worry about the weightloss. It'll happen in its own time. Your job is to get the habits down, your body will figure out the rest.

Those bdays of loved ones that have passed are tough. Your mom sounds like a wonderful person and she's lucky to have been so loved!

Have a great day and keep up the good work!

Btw, crazy hot here in AZ too! I got up at 5am to ride my bike and it was already 93 degrees. Ugh!

Linda Smile
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3/14-210 lbs; 3/15- 202 lbs; 1/16- 172 lbs; 9/17-177 lbs; 11/10- 167.8 lbs

Current weight: 165.4 lbs






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Whosonfirst



Joined: 16 Nov 2006
Posts: 263
Location: Pennsylvania-U.S.A.

PostPosted: Sun Jul 24, 2016 2:02 pm    Post subject: Reply with quote

Thanks Ipearlmom. I spent parts of two years in Nogales, Az & Mexico and loved the hot, DRY climate.
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lpearlmom



Joined: 02 Aug 2013
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PostPosted: Mon Jul 25, 2016 2:59 am    Post subject: Reply with quote

Yeah humidity is tough but when it's 118 it doesn't really matter if it's dry or not. An oven is dry heat too! Wink
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"Every weakness contains within itself a Strength."
Shūsaku Endō

3/14-210 lbs; 3/15- 202 lbs; 1/16- 172 lbs; 9/17-177 lbs; 11/10- 167.8 lbs

Current weight: 165.4 lbs






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LifeisaBlessing



Joined: 02 Jun 2016
Posts: 293

PostPosted: Mon Jul 25, 2016 11:03 am    Post subject: Reply with quote

Hi Whosonfirst! And welcome! Smile

I'm a western Pennsylvanian here, and I hear you on this latest heat and humidity--blech! My favorite seasons are the transitional ones of fall and spring, so this is definitely not my favorite time of year lol.

You have an impressive workout schedule--wow! While I've gotten my 10K movement steps down, I'm still in search of a strength routine that is as doable as the 10K steps. So far, everything I've ever tried is too boring/time consuming/life interrupting. I wish there was a "10K" version of strength training lol.

Glad to have you on the boards! Smile
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Whosonfirst



Joined: 16 Nov 2006
Posts: 263
Location: Pennsylvania-U.S.A.

PostPosted: Mon Jul 25, 2016 1:06 pm    Post subject: Reply with quote

Hi Lifeisablessing. Thanks for the nice comments. I only got my walking back in gear since April when I retired. I did a one year assignment in Franklin, Pa back 2011-12, and loved that area. My sister and bro-in-law also went to Carnegie in Pittsburgh, so we're fairly familiar with Western Pa(Steeler country).

As to strength training, maybe Walkerlori might be of assistance. Like her, I'm a convert to kettlebells since '05. Was mostly a weightlifting type prior, but my 65 y.o. body doesn't hold up well against heavier weights anymore.
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Whosonfirst



Joined: 16 Nov 2006
Posts: 263
Location: Pennsylvania-U.S.A.

PostPosted: Mon Jul 25, 2016 2:48 pm    Post subject: Reply with quote

7/25-Monday weigh in. Didn't sleep well last night and couldn't wait to weigh myself. Finally got up at 6:00 a.m. and stepped on our digital scale. WOW, this No S Diet really works, my scale was saying LO LO LO. Was my scale was paying me compliments? No, it was saying the battery was low. I couldn't believe it finally quit after 15 years.

So after breakfast of whole wheat toast w/orange marmalade, coffee, oat meal and orange juice I headed out to buy another 9V battery. Was going to put off my weigh-in till tomorrow, but I had to try out the new battery. I weighed in at 221#, which is 5 lb. loss. I know in my case, first week on a diet is usually the highest number and after that it settles down to 1-2 lbs. per week, and dropping afterwards to about 3-4 pounds a month until it stabilizes.
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RAWCOOKIE



Joined: 18 Jun 2015
Posts: 1277
Location: Cornwall, UK

PostPosted: Mon Jul 25, 2016 6:06 pm    Post subject: Reply with quote

Laughing great scales!

I love that you got positive confirmation that you're heading in the right direction. Weight loss isn't everything, but it sure helps!
Wink
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Whosonfirst



Joined: 16 Nov 2006
Posts: 263
Location: Pennsylvania-U.S.A.

PostPosted: Mon Jul 25, 2016 8:12 pm    Post subject: Reply with quote

7/25-Exer. log
a.m. Walk 3 M.
p.m. did pullups throughout the day, 3,2,2,1,3,2=13 so far(g.t.g. style)-ribs didn't hurt at full bodywt. which is only a recent thing since lung surgery almost 2 yrs ago.

Played with grand kids in pool; 96 degr. in garage, 60% rel humidity so I didn't have the heart to do any more exercise.
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Merry



Joined: 22 Sep 2008
Posts: 1523

PostPosted: Mon Jul 25, 2016 10:33 pm    Post subject: Reply with quote

Whosonfirst wrote:
WOW, this No S Diet really works, my scale was saying LO LO LO. Was my scale was paying me compliments?


LOL, Love it!

Great first week, keep up the good work with establishing habits. Sounds like you're having fun with the grandkids, which is most important Smile.
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Homeschool Mom and No S returnee as of 11-30-15.

28.5 lbs. down, 34.5 to go. Slow and steady wins the race.

"...slim cultures...value not overeating. They don't eat more of a food just because it's good. They enjoy the food more."--Oolala
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Whosonfirst



Joined: 16 Nov 2006
Posts: 263
Location: Pennsylvania-U.S.A.

PostPosted: Tue Jul 26, 2016 8:55 pm    Post subject: Reply with quote

7/26-Tues-enjoying my food(meals) more on No S-drinking a lot of water with this heat and outdoor activities

a.m. Walk 3M; Pullups (bwt): 2,2,2,2,2
p.m. Halos 10kg x 10/10; another 60% Rel humidity day-only 91 degrees today
Bw Sq x 35; Ast. Pullups x 10
Sw 24kg x 20 x 2
Dbl Kb Pr (2) 16kg x 10/10 x 2
Dbl kb Row " " x 10 x 2
Goblet Squats 16kg x 10 x 3
CR x 35
Dbell Press (2) 40#dbs x 7/7 x 2
Dbell Row " " " x 10 x 2

7/27-Wed
a.m. Walk 3 Miles; busy day, probably not too many other activ's. Take wife to specialist. later on, meet with a couple old co-workers and abide by two drink limit.
p.m. not a great day-sat a long time with wife at specialist's office, came home with a headache, that coffee usually helps, so i had half a peanut butter cookie. Not beating myself up over it, just frustration dealing with medical stuff and more delays to add more tests and waiting till it's treated.
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Whosonfirst



Joined: 16 Nov 2006
Posts: 263
Location: Pennsylvania-U.S.A.

PostPosted: Fri Jul 29, 2016 12:16 am    Post subject: Reply with quote

7/28-Thurs
Up early Walked 3 Miles-moderate humidity. Supposed to drop into the 70's tonight. No S violations today. Only other physical activities today: trimmed a couple bushes and pulled weeds. We finally had some rain. Typical central Pa. drought conditions.
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Whosonfirst



Joined: 16 Nov 2006
Posts: 263
Location: Pennsylvania-U.S.A.

PostPosted: Fri Jul 29, 2016 9:15 pm    Post subject: Reply with quote

7/29-Fri
a.m. Walked 3M before 8:00 a.m. Not sure what we're doing for dinner, wife's under the weather and I just gave her toast for lunch.
p.m.-Kb swing workout-92 degr in garage, 61% rel humid.-2nd number worse than the 1st
Bwt Sq x 30; Halos 10kg x 10/10
Ast. Pullups x 10 x 2
Kb swing 16 kg. x 30 x 3; 24kg x 20 x 3; 32kg x 10 x 3=180 total
Kb Press (2) 16kg's x 10/10 x 2
Kb Row " " x 10 x 2
Calf raise x 37
Gobl. Sq 16kg x 10
Fin. 16oz. bottle of water during w/o.

7/30-Sat-Walked 3 miles early.
Had two small pieces of danish with my morning coffee & oatmeal made with half-n-half. Believe it or not, our State Farm Insur. agents sent a large pasty ring to us yesterday with my daughter. Lunch consisted of a rather large roast beef sandwich with mushrooms and carmelized onions and horse radish on top, French fries, & iced tea. Had this at a great cafe in New Holland, Pa. Dinner will be light.(edit): okay my last prediction was a bust. Had two pieces of pepperoni pizza and five hot wings with bottled water.
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RAWCOOKIE



Joined: 18 Jun 2015
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Location: Cornwall, UK

PostPosted: Sun Jul 31, 2016 9:37 am    Post subject: Reply with quote

Laughing in my experience, those predictions hardly ever work!
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Whosonfirst



Joined: 16 Nov 2006
Posts: 263
Location: Pennsylvania-U.S.A.

PostPosted: Mon Aug 01, 2016 12:02 am    Post subject: Reply with quote

7/31-Sun-Had my share of S today, not too exorbitant-weigh in tomorrow morn.
a.m. Walked 3M
p.m. Halos 10kg x 10/10; Bw Sq. 35,15
Sw 24kg x 20 x 2
DL 135 x 10; 155 x 10; 175 x 8; 185 x 8; 205 x 5; 175 x 10
Ast. Pullups x 10
Neg bwt pullups x 5 x 2
Db Curls (2) 40#db's x 5/5 x 2
CR x 35
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Whosonfirst



Joined: 16 Nov 2006
Posts: 263
Location: Pennsylvania-U.S.A.

PostPosted: Mon Aug 01, 2016 12:58 pm    Post subject: Reply with quote

8/1-Mon; Weekly weigh in
Wt-220# down 6 lbs; 1 lb. only this past week. I paid more attention to hydrating myself in the heat when doing activities. While the wife has not formally adopted No S, she's been more focused on what(and when) she's eating, and I saw her weigh in this morning, and she's was down 8 lbs. from a doctor visit a couple weeks back. Am more pleased with her trying eat more sensibly than myself. That would not have happened on Atkins.
a.m.-Walked 3M
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Merry



Joined: 22 Sep 2008
Posts: 1523

PostPosted: Tue Aug 02, 2016 4:27 am    Post subject: Reply with quote

Whosonfirst wrote:
8/1-Mon; Weekly weigh in
Wt-220# down 6 lbs; 1 lb. only this past week.


1 lb. a week is a good healthy loss, good for you! Glad you're having a good week & your wife is looking at good choices as well Smile.
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Homeschool Mom and No S returnee as of 11-30-15.

28.5 lbs. down, 34.5 to go. Slow and steady wins the race.

"...slim cultures...value not overeating. They don't eat more of a food just because it's good. They enjoy the food more."--Oolala
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Whosonfirst



Joined: 16 Nov 2006
Posts: 263
Location: Pennsylvania-U.S.A.

PostPosted: Tue Aug 02, 2016 9:59 pm    Post subject: Reply with quote

8/2-Tues-a.m. Walked 3M
p.m. Halos 10kg x 10/10; BwSq x 35
Ast. Pullups x 10 x 2
Sw 24kg x 20 x 3
Kb Pr (2) 16kg x 10/10 x 3
Db Row" " x 10 x 3
CR x 40
GSq 16kg x 10 x 2-cut w/o short; took a call from a former co-worker. He wanted to tell me they're expecting their first child. She's an army vet who served in Afghanistan as a nurse and was severely injured transporting wounded off helos.
Met with our insurance guy for lunch, looking to add supplemental health coverage for wife and me. Had egg & olive sandwich on rye with cup of clam chowder for lunch, two coffees.

8/3-Wed-Walked 3M before 7:00 a.m.
Gonna try steel cut oats for breakfast tomorrow to find out what all the hubbub is over regular oatmeal. I like making mine with milk, but the directions says to make with water and add milk afterwards so it doesn't boil over. Guess my cheaper oats aren't as excitable. Had 1/2 cookie with the wife after dinner so that's a RED.
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Whosonfirst



Joined: 16 Nov 2006
Posts: 263
Location: Pennsylvania-U.S.A.

PostPosted: Fri Aug 05, 2016 11:39 pm    Post subject: Reply with quote

8/4-Thurs-Walk 3M a.m. Swam in pool w/Grandkids p.m.-green day

8/5-Fri-Walk 3M a.m.-Red day-ate several almonds late afternoon; had mild ibs earlier in day, so ate little for lunch and gave in to hunger later on. I also discovered that steel-cut oats aren't as tasty as regular oatmeal, so I'm going back to the original. I also had some store bought green ice tea and it's now way too sweet for my taste. So I'm crossing that off the list.
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Whosonfirst



Joined: 16 Nov 2006
Posts: 263
Location: Pennsylvania-U.S.A.

PostPosted: Sat Aug 06, 2016 9:08 pm    Post subject: Reply with quote

8/6-Sat
a.m. Walked 3M. I walk a mile to a little park next to our elem. school. There's a hilly, paved route that's about half a mile around. this morning, some young mom was jogging while pushing one of those baby jogging strollers and also had three large dogs running on leash with her. I saw she was approaching the hill, and said to myself, that ought to slow her down. She flew up that hill, wth.
p.m. Halos 10kg x 10/10; Bw Sq x 30
Sw 24kg x 20
Rack deadlifts 135# x 10, 205 x 5, 255 x 5, 275, x 3,3,5,3, 205 x 10
Neg. Bw Pullups x 7,7,7,5
CR x 30
No S so far today, going out for dinner though.

8/7-Sun
p.m. Walked 3.5+M(very hot afternoon)
Most of my eSSes today have been roasted almonds-but not a huge amount and one mini-cinnamon roll with mid-morning coffee.
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Last edited by Whosonfirst on Mon Aug 08, 2016 11:09 pm; edited 1 time in total
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Whosonfirst



Joined: 16 Nov 2006
Posts: 263
Location: Pennsylvania-U.S.A.

PostPosted: Mon Aug 08, 2016 11:08 pm    Post subject: Reply with quote

8/8-Mon-3 week weigh-in: 219#; down 1# last week, 7# to date. Not a lot for someone my size, but I'm happy with the progress. Better than the weight is I've moved one belt notch further away from the end.
a.m.-Walked 3M
p.m.-Halos 10kg x 10/10; Fr/S raise superset (2) 8# db's
Sw 24kg x 25, 20, 20
Kb Pr (2) 16kg x 10/10 x 3
Kb row " " x 10 x 3
Gobl Sq 16kg x 10 x 3
Ast. Pullups x 10 x 2
(edit)-Failed, ate two small pretzels before dinner with my one Sam Adams.
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lpearlmom



Joined: 02 Aug 2013
Posts: 3409
Location: Arizona

PostPosted: Tue Aug 09, 2016 5:47 am    Post subject: Reply with quote

Yay I love when those belt notches move--great job !
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"Every weakness contains within itself a Strength."
Shūsaku Endō

3/14-210 lbs; 3/15- 202 lbs; 1/16- 172 lbs; 9/17-177 lbs; 11/10- 167.8 lbs

Current weight: 165.4 lbs






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Whosonfirst



Joined: 16 Nov 2006
Posts: 263
Location: Pennsylvania-U.S.A.

PostPosted: Tue Aug 09, 2016 10:42 am    Post subject: Reply with quote

Thanks lpearlmom. Good to see you back.

8/9-Tues
a.m. Walked 3M(jog 1 hill)
p.m.-Sw 24kg x 20
Kb SN 16kg x 10/10, 9/9, 8/8, 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1
Pullups x 2,2,3,2,2,3
CR x 35
GREEN

8/10-Wed
a.m.-Walk 3M(Jog 1 hill); Half pullups x 5(bwt)
p.m.-Swam with grandkids
GREEN

8/11-Thurs
a.m. Walk 3M(no jogging)
p.m. Started my afternoon garage workout-88 degr-F & 68% Rel humidity
Sw 24kg x 20 x 2
Bw Sq x 25
Halos 10kg x 10/10
I wimped out, breathing was difficult due to the humidity-would have never quit 3-5 yrs ago. seems my older body doesn't regulate high humidity as well as before. Tomorrow's another day.
RED-ate about a dozen almonds late in afternoon. Plus a greek yogurt after dinner.

8/12-Fri
a.m. Walk 3M
p.m.-Halos 10kg x 10/10; BwSq x 25(94 degr. 64% Rel hum)
Sw 24kg x 20 x 2
Ast. Pullups x 10 x 2
Kb Pr (2) 16kg x 10/10 x 3
Kb Rw " " x 10 x 3
GSq 16kg x 10 x 3
Garage was a sweat lodge
Picked 5 tomatoes + 3 yesterday. Looks like BLt's for dinner. Green

8/13-Sat. Walked 3+M before sunrise, very peaceful.
8/14-Sun Walked 3M-back is a little tight. Didn't feel like stretching out prior to walk.-Took Gk's out for breakfast, feeling stuffed.
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Whosonfirst



Joined: 16 Nov 2006
Posts: 263
Location: Pennsylvania-U.S.A.

PostPosted: Mon Aug 15, 2016 10:37 am    Post subject: Reply with quote

8/15-Mon
Weekly weigh in #4: Wt. 217lbs. down 9 lbs.; 2 lbs. this past week. Wasn't feeling the greatest most of Sun. so some my weight loss may be due to eating very lightly, and didn't drink much water.
Walked 3M before 8:00 a.m.
p.m.-Halos 10kg x 10/10; Bw Sq x 25: only 60% Rel. Humidity today.
Sw 24kg x 20 x 5
Half Pullups x 5 x 2
Pullups x 5 x 2
Sw 32kg x 15 x 2
RED-damn almonds before a delayed dinner time. edit; well the almonds didn't tie me up and force themselves on me. i take full resp.

8/16-Tues
Walk 2.5M before sunrise. GREEN

8/17 Wed
Walk 3M;short Kettlebell workout, bwt. squats and half-pullups, quit early, wasn't feeling greatest.
RED

8/18-Thurs
a.m. Walked 1M-
p.m.-Wife's 65th bday-so we're going out for dinner(only gift she wants anymore-haha)
Kettlebell workout
Sw 24kg x 20 x 3
Assist. Pullups 10 x 3; Bw sq x 20
KB Pr (2) 16kg's x 10/10 x 3
Kb Row " " x 10 x 3
Gob sq 16kg x 10 x 2
Swam w/ Gk's in pool, threw them around until my shoulders were wore out.
S-Day
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Whosonfirst



Joined: 16 Nov 2006
Posts: 263
Location: Pennsylvania-U.S.A.

PostPosted: Fri Aug 19, 2016 9:44 pm    Post subject: Reply with quote

8/19-Fri
a.m. Walk 3M
p.m. Kettlebell workout
SW 24kg x 20
Bw Sq x 25; Halos 10kg x 10/10
Snatch(SN) 16kg x 10/10 x 7=140
Assist. pullups x 10 x 2
SN 24kg x 5/5=10(150 Snatches total)
GREEN

8/20-Sat
No walk. let sore ankle heal some.

8/21-Sun
Walked 3M in morning.
p.m. Halos 10kg x 10/10; BwSq x 20
Sw 24kg x 20 x 2
Kb Pr (2) 16kg's x 10/10 x 3
Kb Row" " x 10 x 3
GSq 16kg x 10; 24kg x 10
FSq (2) 16kg's x 7
Half Pullups x 7 x 2; Pullups x 5
SIL called to say he's bringing ice cream cake over for after dinner dessert tonight for GranD's bday which is only on THursday.
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Whosonfirst



Joined: 16 Nov 2006
Posts: 263
Location: Pennsylvania-U.S.A.

PostPosted: Mon Aug 22, 2016 10:04 am    Post subject: Reply with quote

8/22-Mon
Mon. weigh in-219#. gained two lbs last week.
"Two steps forward and one step back"
Too many red days and three S days. I started to have some ale every day after dinner rather than coffee. Only had two drinks on one day. I may have to curtail that as an everyday occurrence.
a.m.-Heading out for walk now, it's 6:03 a.m.
Walked abt. 3.5M
Spaghetti and meatballs for dinner, salad, no bread. was so hungry for this, first time since on No S. resisted seconds. Picked 8 nice red tomatoes from our garden this afternoon for our salad.
Green day

8/23-Tues
p.m. Halos 10kg x 10/10; BwSq x 25
Sw 24kg x 20 x 2
Ast. Pullups x 10 x 3
Kb Pr (2) 16kg's x 10/10 x 3
Kb Row" " x 10 x 3
Gob Sq 16kg x 10 x 3
Dbl Kb Cleans (2) 16kg x 10; (2) 24kg. x 7
RED day-made snack for grandson(3-1/2 y.o.) mid-morning and wound up eating some with him.
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Whosonfirst



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Location: Pennsylvania-U.S.A.

PostPosted: Thu Aug 25, 2016 2:04 pm    Post subject: Reply with quote

8/24-Wed
Walked 3+M early.
RED day(damn two in a row). I was green right up to bedtime, when I ate a few goldfish(kid's treats) a slice of swiss cheese and half a glass of milk. I will add that No S has instilled in me some discipline that I'm at least not snacking non-stop all day. But I still strive to do better.

8/25-Thurs(Granddaughter's 10th birthday)
Walked 3M early.
Kettlebell workout planned this afternoon.(edit) Trimmed shrubs instead.
GREEN

8/26-Fri
no walk today.
2nd day of trimming shrubs in this heat. harder than 90% of my workouts.
GREEN day-dinner was Claw crabcake with macaroni & stewed tomatoes. Had a pre-dinner Guinness and after dinner coffee.
8/27-Sat
a.m. Walked 3.5M (edit) jogged one hill
no other fitness activ's today
dinner was BLT's and corn on the cob, a few leftover meatballs.

8/28-Sun(wedding anniversary)
a.m. Walked 3M(jogged one hill)
p.m. Kettlebell workout, swings, presses, rows, assisted pullups and rack lifts w/Bb. felt a pull in my ribs & upper back, so I stopped.
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Whosonfirst



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PostPosted: Mon Aug 29, 2016 2:11 pm    Post subject: Reply with quote

8/29-Mon (6 wks on No S)
Weekly weigh in: 217# down 9#;averaging 1.5# per week. So I'm back to same weight as week number 4, which is how I expected this plan to work. The habits learned are more important than weight loss. I've always been kind of a workout nut, and know from experience that no body transformation happens without the diet. In my experience results are driven by 80% diet and 20% workout(physical activities). Of course, a very active lifestyle like that of a farmer or triathlete, the ratios probably change. In my own case, walking is a great supplement to bodyweight or kettlebell training.

Zero activity(shopping for groceries & smartphone for wife doesn't count)
GREEN day

8/30-Tues(where did the summer go?)
a.m. Walk 3M(no jogging)
Mental gymnastics setting up wife's new smartphone-hate dealing with phone service centers.
GREEN day
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Whosonfirst



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PostPosted: Wed Aug 31, 2016 9:24 pm    Post subject: Reply with quote

8/31-Wed
a.m. Walked 3M
p.m. Halos 10kg x 10/10; Bwsq x 20
Kttlbell Sw 16kg x 25; 24 kg x 25, 20, 20; 32kg x 20, 15, 15, 15 10 =165 total.
Pullups(bwt) x2,3,3,3,3
RED day, ate a 2nd breakfast with my grandson-5 green days in a row doesn't seem to be happening, but it will. at moment I'm happy with two in a row. Thinking of changing my check in title to Five in a Row.
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Merry



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PostPosted: Thu Sep 01, 2016 12:05 am    Post subject: Reply with quote

Hope you get that five in a row soon! Hang in there Smile
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28.5 lbs. down, 34.5 to go. Slow and steady wins the race.

"...slim cultures...value not overeating. They don't eat more of a food just because it's good. They enjoy the food more."--Oolala
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Whosonfirst



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PostPosted: Thu Sep 01, 2016 1:37 pm    Post subject: Reply with quote

Thanks Merry!
9/1-Thurs
a.m. Walked(edit) 3/4 M(jogged about half in rain)
sun's out now, will finish walk. Walked 3M.
p.m. Halos 10kg x 10/10; BwSq x 25
Pullups x 2
Sw 24kg x 20
Kb Pr (2) 16kg x 10/10 x 3
Db Row " " x 10 x 3
Half Pullups x 7 x 2
CR's x 35
Pre-dinner dark stoudt(I just discovered Guinness)
GREEN day-BBQ shrimp wrapped in bacon with cheese over top for dinner with baked potato. So delicious I wanted more, but didn't.

9/2-Fri
a.m. Walk 3M
p.m. BwSq x 25
Sw 24kg x 20 x 2
Half pullups 5 x 3
GSq 16kg x 10 x 2; 24kg x 10
P/u planks abt. 30"
GREEN day

9/3-Sat
Weighed in Sat morning:215# down 11#. I may change to Sat. morning weigh-in before the S-weekend effect.
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Merry



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PostPosted: Sun Sep 04, 2016 4:33 am    Post subject: Reply with quote

Whosonfirst wrote:
BBQ shrimp wrapped in bacon with cheese over top for dinner with baked potato. So delicious I wanted more, but didn't.


Look at you, flexing those self-control muscles!

Sounds yummy!
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Homeschool Mom and No S returnee as of 11-30-15.

28.5 lbs. down, 34.5 to go. Slow and steady wins the race.

"...slim cultures...value not overeating. They don't eat more of a food just because it's good. They enjoy the food more."--Oolala
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Whosonfirst



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PostPosted: Sun Sep 04, 2016 10:41 am    Post subject: Reply with quote

Merry wrote:
Whosonfirst wrote:
BBQ shrimp wrapped in bacon with cheese over top for dinner with baked potato. So delicious I wanted more, but didn't.


Look at you, flexing those self-control muscles!

Sounds yummy!


Well, I kind of over-ate last evening and had my first "too full" feeling since starting NoS. So that was a lesson in itself.
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Whosonfirst



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PostPosted: Sun Sep 04, 2016 7:00 pm    Post subject: Reply with quote

9/4-Sun
a.m. Walked 3M
p.m. Halos 10kg x 10/10 ; BwSq x 30
Kb Sw 24kg x 20 x 5
Half Pullups x 5 x 2
Kb Pr (2) 16kg's x 10/10 x 2
Kb Row " " x 10 x 2
Pullups x 5, 4

9/5-Mon(Labor Day-U.S.A)-not sure why I took it as an S day, since I retired.
Moved my weekly weigh in(Wk #7) to Saturday, 9/3: 215#, starting wt.: 226.
a.m. Walk 3M
p.m. Bw Sq x 25
Sw 24kg x 25, 20
Kb Sn 16kg x 10/10 x 7=140
CR's 30, 35, 40, 30, 30(pushing up on chin bar on power rack for resistance)
Lite recovery workout.
Start to do Five Tibetan rites in morning when I get up.
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Whosonfirst



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PostPosted: Tue Sep 06, 2016 9:45 am    Post subject: Five Tibetan Rites-recharge Reply with quote

9/6-Tues
Did The Five Tibetan rites(T5T) this morning at 4:45 a.m. Did 7 movements of each. Goal is to eventually get to 21 each for all five rites, which I've done in the past sporadically. May buy a yoga video. Jackn got me back interested in yoga with his posting the overweight yogi and how flexible she is. I've also done the sun salutations in the past, but don't even remember how at the moment. Of course it's all over youtube, so no excuses.
a.m. Walked 3M
GREEN
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Merry



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PostPosted: Wed Sep 07, 2016 5:34 am    Post subject: Reply with quote

Whosonfirst wrote:

Well, I kind of over-ate last evening and had my first "too full" feeling since starting NoS. So that was a lesson in itself.


I always find those days so interesting because that's how I used to feel all the time & didn't even realize it. Now if I'm "too full" it really stands out and reminds me (for awhile!) not to do that again!
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28.5 lbs. down, 34.5 to go. Slow and steady wins the race.

"...slim cultures...value not overeating. They don't eat more of a food just because it's good. They enjoy the food more."--Oolala
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Whosonfirst



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PostPosted: Wed Sep 07, 2016 9:40 am    Post subject: Reply with quote

Merry, Thanks for reading, yes too many of those days in my past as well.

9/7-Wed
T5T rites- early morning, these are tough on a still sleepy and stiff body. I used to do them after work in the past. I laugh at my earlier thinking I'd quickly progress to 21 movements. Old guys still have 25 y.o. brains in some ways.
Walked 3M, before sun was up.
GREEN

9/8-Thurs
T5T-(7)
Walked 3M
p.m.-Halos 10kg x 10/10; BwSq x 20 (92 deg F; 59% R.H in garage gym)
Sw 24kg x 20
Ast. Pullups x 7 x 2
DL's 135 x 10; 155 x 10; 185 x 5; 205 x 5 x 2
Kb Pr (2) 16kg x 10/10 x 2
Kb Row " " x 10 x 2
Db Pr (2) 40# x 5/5 x 2
Db Rw " " x 8, x 10
GREEN

9/9-Fri
a.m. T5T(7); Walked 3M
RED day.
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Whosonfirst



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PostPosted: Sat Sep 10, 2016 9:26 am    Post subject: Reply with quote

9/10-Sat. -week #8 weigh in: 215#, zero lost last week. I'm happy with that since I increased my eating at lunch times, maybe a few dinners too.
a.m.-T5T @5:00 a.m.
Walked 3M(jogged one long hill)
p.m. Halos 10kg x 10/10; BsSq x 25
Sw 24kg x 20 x 3
Kb Pr (2) 16kg x 10/10 x 3
Ast. Pullups x 10 x 3
Gobl Sq 16kg x 10 x 3
garage gym 92 degr F; 60% Rel Humid.

9/11-Sun.
a.m. T5T(7); Walked 3M

9/12-Mon
a.m. T5T(9 reps)
Walked 3M(very cool this morning)
Stained deck for my other phys activity.
GREEN day

9/13-Tues
Started my day off in dentist office. Been fighting tmj for last two months, but it's improving. Doc said I'm most likely a tooth grinder at night.
2nd day of sealing deck for my physical activity. These days used to bother me when I was working because I had to squeeze them into a weekend. Now it's No Big Deal. GREEN day

9/14-Wed
a.m. T5T(9); Walked 3M
RED day.

9/15-Thurs
a.m. T5T(9); Walked 2-1/4M
Performed Yardio the rest of day
GREEN day

9/16-Fri
a.m. T5T(9); Walked 2M
More Yardio; grandson helping
p.m. Halos 10kg x 10/10 ; Bw Sq x 20
Sw 24kg x 20 x 6
Dips 5 x 5
Pullups(bwt) x 3,4,4,4,4-these are feeling better every week.
GREEN day
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Whosonfirst



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PostPosted: Sat Sep 17, 2016 10:05 am    Post subject: Reply with quote

9/17-Sat.-Two months on NoS(tomorrow) weigh in 216 lbs. down 10 lbs. gained 1 lb. last week.
a.m. T5T(9)
Walk later-didn't happen
Outdoor activities with grandson-Bat, ball, bike(trike), & bubbles.

9/18-Sun
a.m. T5T(9); Walked 3M

9/19-Mon
a.m. T5T(9)
p.m. Walked 2M
Green day

8/20-Tues
a.m. T5T(11 reps)
Walk 1M while occasionally pushing gs up grades on his tricycle
p.m. Halos 10kg x 10/10; BwSq x 25
Kb Sw 24kg x 20 x 3
Kb Pr (2) 16kg x 10/10 x 3
Kb Rw " " x 10 x 3
Half Pullups x 7 x 3
Gobl Sq 16kg x 10 x 3
Red day. For some reason I had hunger pangs at 9:30 in the morning, which is very unusual. Ate some cheese and almonds with glass of orange juice. May have to modify my breakfast choices to omelette to be more filling.
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Whosonfirst



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PostPosted: Wed Sep 21, 2016 11:59 pm    Post subject: Reply with quote

Whosonfirst wrote:
9/17-Sat.-Two months on NoS(tomorrow) weigh in 216 lbs. down 10 lbs. gained 1 lb. last week.
a.m. T5T(9)
Walk later-didn't happen
Outdoor activities with grandson-Bat, ball, bike(trike), & bubbles.

9/18-Sun
a.m. T5T(9); Walked 3M

9/19-Mon
a.m. T5T(9)
p.m. Walked 2M
Green day

9/20-Tues
a.m. T5T(11 reps)
Walk 1M while occasionally pushing gs up grades on his tricycle
p.m. Halos 10kg x 10/10; BwSq x 25
Kb Sw 24kg x 20 x 3
Kb Pr (2) 16kg x 10/10 x 3
Kb Rw " " x 10 x 3
Half Pullups x 7 x 3
Gobl Sq 16kg x 10 x 3
Red day. For some reason I had hunger pangs at 9:30 in the morning, which is very unusual. Ate some cheese and almonds with glass of orange juice. May have to modify my breakfast choices to omelette to be more filling.


9/21-Wed
a.m. Walked 3+Miles after my dentist apt.
p.m. T5T(11)-sore lower back, so that was it.
RED day, don't even want to get into it, not good.
edit: even screwed up my log, LOL.

9/22-Thurs
a.m. T5T(11); Walked 3M
GREEN day

9/23-Fri
a.m. T5T(11); Walked 3M
p.m. KB workout later
BwSq x 30
Kb Sw 24kg x 20 x 5
Pullups(bwt) x 4 x 5
Dips(bwt) x 5 x 5
CR's x 35
Incline Pushups ag. bench x 10(nursing a sore shldr-rot. cuff)
GREEN day
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Whosonfirst



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PostPosted: Sat Sep 24, 2016 12:24 pm    Post subject: Reply with quote

9/24-Sat
Week #10 weigh in: 214 lbs, down 12 lbs.
Didn't sleep well last night, fell asleep before 10, then woke up and listened to my oldest gs' football game on internet radio from Oregon. His team, Dufur Rangers won, they're rated #1 in state and were state champs last year. Team they beat was only team to beat them last year and gave them a good tussle. Hopefully we can visit them maybe next year to see them play in person.
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lpearlmom



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PostPosted: Sat Sep 24, 2016 1:39 pm    Post subject: Reply with quote

Congrats on the 12 lbs! That's awesome!

Yay for your gs--how exciting!

Have a great weekend.

Linda
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3/14-210 lbs; 3/15- 202 lbs; 1/16- 172 lbs; 9/17-177 lbs; 11/10- 167.8 lbs

Current weight: 165.4 lbs






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Whosonfirst



Joined: 16 Nov 2006
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PostPosted: Sat Sep 24, 2016 2:16 pm    Post subject: Reply with quote

Thanks Linda. When we're young(er), we never thought much about what a great joy that grandchildren can be. So it puts much of my life in perspective. I also used to drive myself to focus on career and now it's a distant and unimportant memory. Can't go back, but incorporating NoS a few decades ago, would have been a system my engineer mind would have recognized for its simplicity. Systems have to be sustainable to work long term. Thanks Reinhard.

9/25-Sun
a.m. T5T(11)
Ate enough at cookout to make an S day almost a fail.

9/26-Mon
a.m. T5T(12 reps)
p.m. BwSq x 25
Kb Sw 24kg x 20 x 4
Ast. Pullups x 10 x 2
kb pr (2) 16kg x 10/10 x 3
kb rw " " x 10 x 3
Gob Sq 16kg x 10 x 3
GREEN day

9/27-Tues
a.m. T5T(12)
RED day

9/28-Wed
a.m. T5T(12); Walk 3M
p.m. BwSq x 30
Kb Sw 24kg x 20
Dips x 5,6,5,5,5,5
Pullups x 3,4,5,4,5,4
DL's 135# x 10, 155 x 10, 185 x 5; 205 x 5, 175 x 7, 155 x 8
Just read an interesting article saying "older guys" should use lighter weights and higher reps, so that's how I'm going to structure my workouts. A lot of this inspiration comes from the late Jack LaLanne.
GREEN day

9/29-Thurs
a.m. T5T(12)
GREEN day

9/30-Fri(that was a fast month)
a.m. T5T(12)
p.m. Halos 10kg x 10/10 ; BwSq x 30
Ast. Pullups x 10 x 2
Kb Sw 24kg x 20 x 4
Kb Pr (2) 16kg x 10/10 x 3
Kb Rw " " x 10 x 3
Gob Sq 16kg x 10 x 3
Red day
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Whosonfirst



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PostPosted: Sun Oct 02, 2016 10:48 am    Post subject: Reply with quote

10/1-Sat
Weigh in 217 lbs. up 3 from previous week. That's what two red days will do, plus seconds on pizza and wings on Friday night. Three rainy days I also didn't walk. It's not all negative, as I'm reasonably satisfied with body changes that are happening as pants fitting looser. When I lifted a lot of weights years ago, my appearance improved, clothes fit better and I either gained weight or maintained while losing fat. Of course natural testosterone played a part in that. Ah, memories.
a.m. T5T (12)

10/2-Sun
a.m. T5T(12)
Walked 3M

10/3-Mon
a.m. T5T(12)
Walked 2M
p.m. Halos 10kg x 10/10; Bwt Sq x 30
Kb Sw 24kg x 20 x 3
Curl &Press (2) 30# db's x 10/10
Ast. Pullups x 10 x 3
Kb Pr (2) 16kg. x 10/10 x 3
Kb Row " " x 10 x 3
Gob Sq 16kg x 10 x 2
Db Curls (2) 30# x 10/10
GREEN day

10/4-Tues
a.m. T5T(13)
Walked 3M
Green day

10/5-Wed
a.m. Walked 3M
RED day

10/6-Thur
a.m. T5T(13)-skipped five Tib. rites yday-woke up with dizziness.
Walked 3M
p.m. Bwt sq x 20; Ast. pullups x 10
Sw 24kg x 20
Dips(bwt) x 5,6,7,6,6,5
Pullups " x 4,4,4,4,4,4
DL 155 x 10 x 2; 175 x 10; 185 x 7; 195 x 5; 175 x 8= 50 total reps.
GREEN day

10/7-Fri
a.m. T5T(13)
Walked 3M
GREEN day
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Whosonfirst



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PostPosted: Sat Oct 08, 2016 12:18 pm    Post subject: Reply with quote

10/8-Sat
Weigh in 215 lbs. - 11 lbs(again). Lost the 2 lbs, I'd gained the previous week. Think this election has caused me to lose my appetite, haha.
a.m.-Five Tibetan Rites(13 reps)
Walk later.

10/9-Sun
a.m. T5T(13)
Walked 3M

10/10-Mon
a.m. T5T(13) will try to step up to 15 reps per movement later this week. I basically do these right after "rolling" out of bed.
Walked 3M
p.m. Kb sw 24kg x 20 x 3
Bwt sq x 25
Ast. Pullups x 10 x 3
Dbl Kb CL+PP(push press) (2) 16kg. x 10 x 3-gets your heart pumping
GREEN day.

10/11-Tues
a.m. T5T(13)
Walked about 1M while Gs rode his tricycle around several blocks.
Green day

10/12-Wed
T5T (13)
Red day

10/13-Thur
T5T(15)
Green day

10/14-Fri
a.m. T5T(15)
Took Gs on a 1M trike ride, half jogging/walking fast to keep up(he's 3 going on 4 LOL)
p.m. Halos 10kg x 10/10; Bw Sq x 25
Ast. Pullups x 10 x 3
Kb Sw 24kg x 20 x 3
Kb Prs (2) 16kg x 10/10 x 3
Kb Row " " x 10 x 3
Gob Sq 16kg x 15, 12, 10
Green day
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Whosonfirst



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PostPosted: Sat Oct 15, 2016 10:24 am    Post subject: Reply with quote

10/15-Sat
Weekly weigh in: 214 lbs. down 12 lbs. This past week I was 80% GREEN. Still haven't hit 5 for 5. Not even close to considering a 21 day challenge at this point, but happy with NoS.
Will do Five Tibetan Rites later today as both Grandkids had a sleepover with us.
a.m. grandson and I did his 1M trike ride again.
p.m. Didn't get the Five Tibet. rites accomplished.
Did a quick bodyweight workout instead:
Halos 10kg x 10/10; Bwt Sq x 20
Kb Sw 24kg x 30, 25, 20
Assist. Pullups x 10
Pullups(bwt) x 5,5,5
Slow pushups x 10, 8, 5(shldr still doesn't like this, will shelve again)
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lpearlmom



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PostPosted: Sun Oct 16, 2016 3:59 am    Post subject: Reply with quote

12 lbs is great and 80% is definitely a passing grade.

Keep up the great work!


Linda

Ps what's the five Tibetan rites?
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Shūsaku Endō

3/14-210 lbs; 3/15- 202 lbs; 1/16- 172 lbs; 9/17-177 lbs; 11/10- 167.8 lbs

Current weight: 165.4 lbs






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Whosonfirst



Joined: 16 Nov 2006
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PostPosted: Sun Oct 16, 2016 11:01 am    Post subject: Reply with quote

lpearlmom wrote:
12 lbs is great and 80% is definitely a passing grade.

Keep up the great work!


Linda

Ps what's the five Tibetan rites?

Thanks for the comments Linda. The Five Tibetan rites are supposedly something Tibetan monks have done for 100's of years. They are related to yoga, but I'm not entirely sure. They are a great way for me to start my day, take maybe 10 minutes. I'm only up to 15 movements(reps), but 21 is the stopping point. I started at 5 or 7 reps. There's a lot of good natural breathing involved. I don't do some of the yoga stuff, this lady does with her hands on video.

https://www.youtube.com/watch?v=TJElLrpBetc

10/16-Sun
a.m. T5T(15)
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kaalii



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PostPosted: Sun Oct 16, 2016 5:15 pm    Post subject: Reply with quote

thank you, whosonfirst!
i just made the 5 tibetan rites with the video... not all 21, true, not as easy as it looks... but almost there...
and i feel wonderfull... it does link to yoga... with a dynamic of its own...
and already after doing it for the 1st time it is perfectly clear to me why it is called "the fountain of youth"... i feel rejuvenated!
thank you, again! Smile
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Body Fat %: 20.7-17.6-19.7-18.7-19.7-18.7-17.6-16.6-15.5-16.6
in it for maintenance and, more importantly, sanity!!
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Whosonfirst



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Location: Pennsylvania-U.S.A.

PostPosted: Sun Oct 16, 2016 9:04 pm    Post subject: Reply with quote

You're welcome kaalii. I'm easing up on 21 movements. It's how I start my mornings, gets me fairly awake and ready to go. Except, the first thing I do afterwards is eat breakfast, haha. I want to incorporate a couple of jackn's bodyweight videos on days I don't do my kettlebell workouts.

10/17-Mon
a.m. T5T(15)
Walked 3M
GREEN day

10/18-Tues
a.m. T5T(15-17)
Walked 3M-brisk morning
p.m. KB w/o
Halos 10kg x 10/10; Bwt sq x 25
Sw 24kg x 20 x 3
Ast. Pullups x 10 x 3
Dbell Curl & Press (2) 30# x 10/10
Kb Press (2) 16kg x 10/10 x 2
Kb Row " " x 10
Gob Sq 16kg x 12 x 2
Db Curls (2) 30# x 10/10
I calling today a light Green day, even though my dinner plate was extra full. Wife tortured me with the smell of Pork chops and sauer kraut cooking a while in the slow cooker. Mashed potatoes and peas too. I won't go to bed hungry, haha.

10/19-Wed
a.m. T5T(17 reps)
RED day-I was up at 4 a.m. and my breakfast didn't carry me to lunch. so I had a snack later that morning. Although I've been sleeping pretty well, can't get away from my internal clock waking me up like I was still working.

10/20-Thur
a.m. T5T(17) shooting for getting to 21 reps by Thanksgiving.
p.m. Sw 24kg x 20; Bwt sq x 20
Ast. pullups x 20
DL's 135 x 10, 155 x 10; 175 x 10; 195 x 7; 175 x 10; 175 x 7=54 reps
Dips x 5,5,5,5,5
Pullups x 4,4,4,4,4
GREEN day
Got terrible news today: my much younger, beautiful cousin Cindy died this week unexpectedly. Geez she was getting a rotator cuff surgery and died in the OR. Wife and I have both had our's done a few years back. Very sad to lose this sweet person and fabulous artist.

10/21-Fri
a.m. T5T(17)
Did 1M fast walk/jog with grandson on his trike
GREEN day
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Whosonfirst



Joined: 16 Nov 2006
Posts: 263
Location: Pennsylvania-U.S.A.

PostPosted: Sat Oct 22, 2016 10:12 am    Post subject: Reply with quote

10/22-Sat
Weekly weigh in: 215 lbs. down 11 lbs(again). I'm plateauing for a few weeks.
a.m. T5T(17)
Pizza and wings night.
On my way back from pizza shop I saw some people had a nice looking kid's bike sitting out at the curb with some other trash. I stopped and inspected it, very well made, except the front tire is flat. Easily fixable, so I threw it in the back of car and headed home. My daughter said my grandson will be so excited. It has a girl's color scheme, which is easily changed. Just for the record, I never picked up people's trash before LOL.

10/23-Sun
a.m. T5T(17) getting easier, may jump to 21 earlier than expected. I also think the Five Tibetan Rites are rehabbing my funky right shoulder too.

10/24-Mon
a.m. T5T(19) only two more reps to go.
walked 3+M
p.m. Halos 10kg x 10/10; Bwt Sq x 20
Kb Sw 24kg x 20 x 5
Ast. Pullups x 10 x 3
Kb Pr (2) 16kg x 10/10 x 3
Kb Row " " x 10 x 3
Gob Sq 16kg x 15, 12, 10
GREEN day

10/25-Tues
a.m. T5T(19)
Walk 3M
Red day. Wasn't feeling well before dinner, so I ate a very light plate. Then right before bedtime watching the World Series, I was hungry. So I decided to have a snack and glass of milk. Made me sleep well.

10/26-Wed
a.m. T5T(19)-feeling better this morning. May have a cold, or allergies bothering me yesterday, no biggie.
Okay, I'm giving myself a RED for yesterday. Made a mid afternoon coffee for wife and myself, and said, wth and ate a small pastry. At least it isn't an all-day Cookie Monster Snackathon.

10/27-Thurs
Cubs won last night, Series tied 1-1. I'm rooting for the eventual winner.
a.m. T5T(19) I really considered skipping these this morning, I can feel something brewing in my throat and chest, either cold or allergies. But what would the ancient monks of Tibet think of my slackitude.
a.m. cont.-Walked 3M-very brisk, and broke down and wore gloves.
p.m.-Bwt Sq x 20
Kb Sw 24kg x 20 x 2
Ast. Pullups x 10 x 2
KB Cl&Pr (2) 16kg x 10 x 3(lots of heavy breathing, goal on these compound full body exer's is to get to 50 total reps in 20 mins)
Pullups x 4 x 3
Ast. Pullups x 10
GREEN day finally.

10/28-Fri
a.m. T5T(19)
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Whosonfirst



Joined: 16 Nov 2006
Posts: 263
Location: Pennsylvania-U.S.A.

PostPosted: Sun Oct 30, 2016 11:17 am    Post subject: Reply with quote

10/29-Sat-Weekly weigh in: 216 lbs. back to 10 lbs. down
a.m. T5T(19)
Spent half of day going to funeral of my younger cousin. She was only 57 and a beautiful person and established artist in our area. Routine shoulder surgery gone bad. Didn't do any more physical activ's. except take grandson on short bike ride on our street.
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RAWCOOKIE



Joined: 18 Jun 2015
Posts: 1277
Location: Cornwall, UK

PostPosted: Sun Oct 30, 2016 4:36 pm    Post subject: Reply with quote

I'm so sad to hear about your cousin's death during what should have been routine surgery...............
Crying or Very sad

I'm glad to hear you have your grandson to help take your mind off it a bit.
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1.3.17 112.25lbs
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Merry



Joined: 22 Sep 2008
Posts: 1523

PostPosted: Mon Oct 31, 2016 4:52 am    Post subject: Reply with quote

Oh I'm so sorry about your cousin. How tragic.
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28.5 lbs. down, 34.5 to go. Slow and steady wins the race.

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Whosonfirst



Joined: 16 Nov 2006
Posts: 263
Location: Pennsylvania-U.S.A.

PostPosted: Mon Oct 31, 2016 11:01 am    Post subject: Reply with quote

Thank you Merry and rawcookie.

10/30-Sun
Kbell & bwt workout in afternoon

10/31-Mon
a.m. T5T (19)
Walked 3M
p.m.
Assist. Pullups x 10 x 4
Kb Sw 16kg x 15/15, 10/10, 10/10=70
Kb Sw 24kg x 30, 25, 25, 20=100
Kb Sw 32kg x 15, 15, 15, 15 =60
230 total swings. Wanted to add, I slept like a log after doing this simple, but intense workout, I haven't been sleeping well for a week.
GREEN day.

11/1-Tues
a.m.-T5T(21) finally got 21 reps on the Five Tibetan Rites.
Walk later.
GREEN day

11/2-Wed
p.m.
kb Sw 24kg x 20
Ast. Pullups x 10 x 2
Dips x 5,6,6,5
Pullups x 4,4,4,4
DL 155 x 10; 175 x 10; 195 x 8, 195 x 5, 205 x 5, 175 x 10, 175 x 5=53 reps
GREEN day

11/3-Thur
T5T(21)
a.m. walk cut short, daughter high-jacked me to help her to hang her artwork for an exhibit. She developed severe postpartum depression after her 2nd child, and somehow started painting and is very good. We never knew she had this talent, although her brother has always been the artist in the family. Better than therapy.
GREEN Day
One small bit of positive news today. I finally was able to get into my favorite pair of black jeans today, which are 36's and in my closet for a over a year, maybe two.

11/4-Fri
a.m. T5T(21)
Happy Birthday Dad
Green Day
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Whosonfirst



Joined: 16 Nov 2006
Posts: 263
Location: Pennsylvania-U.S.A.

PostPosted: Sat Nov 05, 2016 11:23 am    Post subject: Reply with quote

11/5-Sat
Weekly weigh in 214 lbs. down 12 lbs.
Taking grand kids out for breakfast-both their parents working.
Did a quick walk-jog with grandson around a couple blocks as he rode his tricycle. You can see his leg muscles getting stronger as he now rides up several small hills. He's also riding a bicycle with trainer wheels at three, almost four in about two months. They grow up so quickly.

11/6-Sun
a.m. T5T(21)
Walked 3M

11/7-Mon
a.m. T5T(21)
walk 3M
Took a 1M fast walk/jog with grandson on his bike
Green Day

11/8-Tues-Presidential Election Day
a.m. T5T(21)
fast walk/jog with grandson on bike-1M
p.m. Kb workout
Bwt Sq x 20; Halos 10kg x 10/10
Kb Sw 24kg x 25 x 2
Kb Pr (2) 16kg x 10/10 x 3
Db Row " " x 10 x 3
Ast. Pullups x 10 x 2
Gob. Sq 16kg x 10 x 3
Pullups x 5
Red day.

11/9-Wed
woke up with post election headache(not a hangover-haha)
Walked 1.5 M in light rain, so cut it short.
Red day-get back on horse today.

11/10-Thur
a.m. T5T(21)
Walked 3M
Green day

11/11-Fri(Veterans Day-Big Thank You for your Service)
a.m. Walked 3M
p.m. Halos 10kg x 10/10
Bw sw x 20
Ast. Pullups x 10 x 4
Kb Pr (2) 16kg x 10/10 x 3
Kb Row " " x 10 x 3
Gob sq 16kg x 10 x 2
Kb Fr Sq (2) 16kg x 7
Sw 24kg x 20 x 2
Green Day
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Whosonfirst



Joined: 16 Nov 2006
Posts: 263
Location: Pennsylvania-U.S.A.

PostPosted: Sat Nov 12, 2016 10:48 am    Post subject: Reply with quote

11/12-Sat
Weekly weigh in: 213 lbs. down 13 lbs.
a.m. T5T(21)
walked 3M
p.m. Quick Kbell workout & pullups

11/13-Sun
p.m. Walked 3M
Kb Sw 24kg x 20
Ast. pullups x 12, 10
Dips 5,5,1(injured palm on hand, so I quit these)
Pullups x 5,4,4,4,4
Dlifts 155 x 10, 175 x 10, 195 x 10, 205 x 5 x 2, 175 x 10=50 reps

11/14-Mon
a.m. T5T(21)
walk later if sore foot cooperates
Did 2 hrs of yard work instead
Green Day

11/15-Tues
T5T(21)
fast walk/jog with grandson on his 1 mile trike ride, it's ridiculous how fast he can go. I actually have a longish rope leash that I put on the back to keep him from flying down a couple of hills. Typical boy, he's all out. Back in our development where there's little traffic, he did a figure-8 in the intersection when we crossed, and I told him we don't do that in the middle of the street.
Green Day

11/16-Wed
T5T(21)
Walk later, maybe, got to take both kids to nursery school and grade school and pick up today. I don't how I had to time to work before I retired, haha.
RED day

11/17-Thur
T5T(21)
a.m. Walked 3M
p.m. took a short walk with wife to get her re-acclimated. She's been suffering with a balance problem since July. Not a lot Dr's can do for her condition. It's similar to Meniere's disease all the symptoms but they say it's not that, but related.
Green day

11/18-Fri
a.m. T5T(21)-now at point that 21 reps is no big deal. May have to add more movements to this routine.
Did a longer fast walk/jog with grandson on his bike, about 1.5M
Red day

11/19-Sat
Weekly weigh in 215 lbs. down 11 lbs. AGAIN!
a.m. Walked 3M
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Whosonfirst



Joined: 16 Nov 2006
Posts: 263
Location: Pennsylvania-U.S.A.

PostPosted: Mon Nov 21, 2016 9:29 pm    Post subject: Reply with quote

11/21-Mon
a.m. T5T(21)
put off walking, single digit wind chill here in Pa.
Green day

11/22-Tues
a.m. T5T(21)
Green Day
going to try to get back on my exercise horse tomorrow. Haven't felt the greatest for several days.
Walked along for a half-hour bike ride with grandson.

11/23-Wed
a.m. T5T(21)
did two short bike rides with grandson today.
Red day

11/24-Thur-Happy Thanksgiving!
T5T(21)
walk later before turkey dinner
Walked 3M
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Whosonfirst



Joined: 16 Nov 2006
Posts: 263
Location: Pennsylvania-U.S.A.

PostPosted: Sat Nov 26, 2016 1:24 pm    Post subject: Reply with quote

11/26-Sat
Weekly weigh in: 214 lbs. down 12 (AGAIN). I seemed to have plateaued within a 2 lb. range. Which tells me I'm eating(snacking) a bit too often on my RED days. I'm not a person who goes overboard on S days. I'm still having one drink a day, on most days, and not willing to give that up. Have been trying to reduce my coffee consumption. One habit reduction at a time is enough.
Walk later.

11/27-Sun
a.m. T5T(21)

11/28-Mon
a.m. T5T(21)
half hour bike ride with grandson. I can now ride along as he's really able to go now. May try a longer ride with him this week, of course the 3-day forecast is for rain.
RED day

11/29-Tues
a.m. T5T(21)
rains arrived a day early so(last night) so no walking unless it clears.
Green day
short bike ride with g-son

11/30-Wed
a.m. T5T(21)
Red Day-not a great week so far.

12/01-Thur
a.m. T5T(21)
took wife for blood test and then to diner for breakfast
Short walk with wife(1/2 M), then another 1-1/2 M alone.
30 Min bike ride with grandson in cold and wind.
GREEN day

12/2-Fri-Where did November go?
a.m. T5T(21)
Did another cold early morning bike ride with grandson. I'm amazed at how skilled he's becoming on a bike. I've taken him about halfway around a block so far, but we also ride back and forth on our dead-end street with almost no traffic. He sat on his tricycle earlier this week, and made some comment about it being too small for him now.
REDD Day
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Whosonfirst



Joined: 16 Nov 2006
Posts: 263
Location: Pennsylvania-U.S.A.

PostPosted: Sat Dec 03, 2016 11:39 am    Post subject: Reply with quote

12/3-Sat
I'm skipping my weigh in this morning to surrender to my crappy week of NoS, more RED than Green. Will re-weigh next Sat. morning
a.m.-T5T(21)
Adding Pushups and Pullups to my morning routine. It takes less than two-three minutes. Goal will be 21 pushups, like the Five Tibetan Rites and 21 combined pullups(half full weight and half assisted) I'll be happy if I can get myself back to 10 full weight pullups again.
Pushups x 10
PUllups x 5; Asst. p/u's 10.
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worth it



Joined: 01 Oct 2013
Posts: 230

PostPosted: Mon Dec 05, 2016 1:39 am    Post subject: Reply with quote

Whosonfirst,

Just stopping by to commend you on consciously choosing to not weigh yourself until next week. The scale is especially triggering for me, so I completely understand this. In fact, I avoid altogether and just use my clothes as a guide to any loss or gain.

Hope this upcoming week is more green than red!
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Whosonfirst



Joined: 16 Nov 2006
Posts: 263
Location: Pennsylvania-U.S.A.

PostPosted: Tue Dec 06, 2016 1:19 am    Post subject: Reply with quote

Whosonfirst wrote:
12/3-Sat
I'm skipping my weigh in this morning to surrender to my crappy week of NoS, more RED than Green. Will re-weigh next Sat. morning
a.m.-T5T(21)
Adding Pushups and Pullups to my morning routine. It takes less than two-three minutes. Goal will be 21 pushups, like the Five Tibetan Rites and 21 combined pullups(half full weight and half assisted) I'll be happy if I can get myself back to 10 full weight pullups again.
Pushups x 10
PUllups x 5; Asst. p/u's 10.


12/5-Mon
a.m. T5T(21)
Ast. Pullups x 11
Short bike ride with grandson.
Rest of day was Christmas and grocery shopping and running kids back and forth to nursery and elem. schools.
Green day.

12/6-Tues
a.m. T5T(21)
Pushups , asst. pullups
Bike ride with grandson
Green Day

12/7-Wed
a.m. T5T(21)
Walked 3M
Bike ride with Grandson, and 2nd day of teaching Granddaughter to ride hers. She's almost got it, went about 30 to 40 feet on two occasions without assistance. Doesn't quite get the braking concept as yet
Green Day

12/8-Thur
a.m. T5T(21)
Morning bike ride with grandson
p.m. Teaching granddaughter to ride her bike, which involves running along side. She's almost got it. Rode a couple times unassisted 100 Ft. Now to learn how to brake, haha. One step at a time.
Green day

12/9-Fri
T5T(21)
Green Day
Not a great week, although all green.
Ate fairly lightly all week. Been dealing with some nerve pain related to my lung surgery. My surgeon said this might occur. As a result I haven't done my other workouts except riding bike with grandson and granddaughter. On a positive note, my granddaughter can now ride her bike without assistance(most of time), and late Friday afternoon, she was challenging her little brother to race to the end of our street.

12/10-11-Weekend
Got in a 3M walk both days in cold, blustery December days.

12/12-Mon
a.m. T5T(21)
Walked 3M
p.m. BwSq x 20
Ast. Pullups x 10 x 2
Kb Sw. 24kg x 20 x 3
Kb Pr (2)16kg x 10/10 x 2
Gob Sq 16kg x 10
Kb Row (2) 16kg x 10 x 2
Green Day

12/13-Tues
a.m. Walked 3M
Two bike rides with grandkids, a.m. & p.m.
Green day

12/14-Wed
a.m. T5T(21)
Walked 3M
Two more bike rides again.
Red day
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Whosonfirst



Joined: 16 Nov 2006
Posts: 263
Location: Pennsylvania-U.S.A.

PostPosted: Thu Dec 15, 2016 2:58 pm    Post subject: Reply with quote

12/15-Thurs
Weigh in after about two plus weeks: 213 lbs. down 13 lbs. total. I've lost and regained the same three pounds three or four times now being about 80% green, some weeks less. Just proves to me, that sticking to a somewhat vanilla NoS will get the job done.
a.m. T5T(21)
not sure if I'll walk today, it's single digit(F) wind chill here this morning. Started my day at dentist office.
Did a very cold 20 min. bike ride with granddaughter, we were both frozen.
Green Day

12/16-Fri
a.m. T5T(21)
Walked 3M-brutally cold, need to get better winter hiking boots or shoes.
Did two 20-30 min. bike rides with grandkids in this cold. Fingers and toes numb both times, they love it.
Red day.

12/19-Mon
Walked 3M
Red day

12/20-Tues
a.m. T5T(21)
Two cold 20-30 min. bike rides again today with grandkids. And I do mean cold.
Green Day.

12/21-Wed
a.m. T5T(21)
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Whosonfirst



Joined: 16 Nov 2006
Posts: 263
Location: Pennsylvania-U.S.A.

PostPosted: Thu Jan 05, 2017 12:19 pm    Post subject: Reply with quote

1/5/17-Thurs
Got thru the Holidays without too much RED.
Been walking 3M several times a week(when it's not raining or wind chill in single digits.
Doing The Five Tibetans almost every morning for 21 movements and riding bikes with kids several times a week(even on coldest days)
Did a half-dozen Kettlebell workouts since my last check in. Looking at a temporary engineering assignment that may last a couple months if it's a go.
Now it's back to GREEN days, or something close to that.

1/6-Friday
a.m. T5T(21)
Walked 2M-shortened due to snow on paths where I walk.
Short Kettlebell workout(garage is freezing)
Red day(again)
Rode bikes with grandkids for about 1/2-3/4 hour. Kids impervious to cold it seems. My suggestions fall on deaf ears.

1/7-Sat
a.m. T5T(21)
walked 3M in 20 degrees, but little wind.
Kettlebell workout in garage(space heater made it tolerable)

1/8-Sun
a.m. Walked 3M in 11 degr F-
p.m. Kettlebell workout

1/9 & 1/10-Mon & Tues
a.m. T5T(21)
Walked 3M both days
Kettlebell workout both days in afternoon
Green day(both)

1/11-Wed
Breakfast: Ham and egg omelot on 15 grain pepperidge farm toast, coffee, orange juice
Lunch: ham and cheese sandwich on potato rolls, few chips, macaroni salad, milk
Dinner: pork roast with lots of seasoning in crock pot, small whole potatoes, peas and tossed salad, water and coffee.
Green day,
No activities except short bike ride with grandson

1/12-Thurs
a.m. Walked abt. 1.5 M-started to rain, so cut it short
p.m. Rode bikes with grandkids. Granddaughter and I took a nice ride in the almost spring time weather. Calling for 30 degrees again tomorrow.
Green day
Texas style chicken for dinner, salad & mashed potatoes. Chicken breast made with hot peppers, onions and pepper jack cheese. Needed two glasses of ice tea to cool it down.
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Whosonfirst



Joined: 16 Nov 2006
Posts: 263
Location: Pennsylvania-U.S.A.

PostPosted: Wed Mar 22, 2017 5:27 pm    Post subject: Reply with quote

3/22-Wed
Haven't checked in for a while. Wife's health issues have occupied some of my time, helping more to take care of grandson while daughter and husband are working. Wife's now on Cpap machine to help with her depression and constant headaches.
Been doing my kettlebell workouts 3-4 times a week and walking 3 miles 4-5 times. Skipped today, it's cold and extremely windy, but we did ride bikes a bit. I've gained 3 lbs. since my low or 213 or 214. but still down about 9-10 since starting NoS.

Did something pretty stupid yesterday, at my grandson's request I "popped a wheelie" on the bike. And went straight over backwards. He couldn't wait to race his little butt inside to tell his Grandma. Caught H e _ _ from her. Said, I didn't think I could still do one. She said, You can't.

I'll try to post a little more often. While I think this is a great forum, it could stand to have a few more men on here, not that men are the supportive types that women are..haha.

3/23-Thurs
Green-gonna try to set up one of those habitcal doohickeys.
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Whosonfirst



Joined: 16 Nov 2006
Posts: 263
Location: Pennsylvania-U.S.A.

PostPosted: Mon Mar 27, 2017 9:45 pm    Post subject: Reply with quote

Was successful setting up a Habitcal for NoS, Exercise, Guitar practice, and Walking. This thing might be Reinhard's greatest invention for people(like me) to develop and track good habits. Including my last few days' exercise as well. Don't know why I didn't use one before. Decided to relearn guitar since I'm retired, and will let my grandkids learn along with me if they want to.

3/21-Tues-RED
Bwt Sq x 25; Ast. Pullups x 10 x 2
Sw 24kg x 25, 20, 20, 20
DB Curl+Press x 5/5
Seesaw press x 10/10 x 3
Db Rows x 10 x 3
Db curls x 8/8 x 3
Gob Sq x 10(knee a little sore from wheelie accident)

3/24-Fri-GREEN
p.m.-Halos 10kg x 10/10; bwt sq x 20
Sw 24kg x 20 x 5
Ast. pullups 10 x 3
Curl+Pr (2) 37.5# dbs x 5/5
Seesaw Pr " " " x 10/10 x 3
Db Rows " " " x 10 x 3
Db curls " " x 10/10 x 2

3/27-Mon-GREEN so far at 6:00 p.m.-3rd day in a row.
Bwt Sq x 25; Halos 10kg x 10//10
Ast. Pullups x 12; (7AstP/u+7 Neg) x 2-slow on Negs.
Pushups x 10
Sw 24kg x 20 x 2
Cl+Pr(2) 16kg x 10 x 2
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oolala53



Joined: 06 Oct 2008
Posts: 8159
Location: San Diego, CA USA

PostPosted: Tue Mar 28, 2017 6:48 am    Post subject: Reply with quote

So BMI meals "By Mirror Inspection"?
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Age 64
SBMI Jan/10-30.8
Jan/12-26.8
Mar/13-24.9 Stayed at +/- 8-lb. for three years Sept/17 22.8 (but harder to maintain)
Dec/17 23.8

There is no S better than Vanilla No S.
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Whosonfirst



Joined: 16 Nov 2006
Posts: 263
Location: Pennsylvania-U.S.A.

PostPosted: Tue Mar 28, 2017 11:56 am    Post subject: Reply with quote

oolala53 wrote:
So BMI meals "By Mirror Inspection"?

Very clever oolala, but no, I hadn't thought about that. I heard it from someone else years ago, you don't need to weigh yourself or look up your body mass number on a chart to see if your program(diet/exercise) is working, just look in a mirror. I'm skeptical of BMI's also for kids or adults who are athletic. They're always on the high end for BMI's due to being more muscular. Our elem schools have been sending notices home to parents for kids with an "obese" warning from a bmi number, which is totally crazy, especially if you saw some of these kids. Then parents put some of these kids on some crazy diet in elem. or middle school. sorry for my rant.
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Whosonfirst



Joined: 16 Nov 2006
Posts: 263
Location: Pennsylvania-U.S.A.

PostPosted: Tue Mar 28, 2017 9:55 pm    Post subject: Reply with quote

Whosonfirst wrote:
Was successful setting up a Habitcal for NoS, Exercise, Guitar practice, and Walking. This thing might be Reinhard's greatest invention for people(like me) to develop and track good habits. Including my last few days' exercise as well. Don't know why I didn't use one before. Decided to relearn guitar since I'm retired, and will let my grandkids learn along with me if they want to.

3/21-Tues-RED
Bwt Sq x 25; Ast. Pullups x 10 x 2
Sw 24kg x 25, 20, 20, 20
DB Curl+Press x 5/5
Seesaw press x 10/10 x 3
Db Rows x 10 x 3
Db curls x 8/8 x 3
Gob Sq x 10(knee a little sore from wheelie accident)

3/24-Fri-GREEN
p.m.-Halos 10kg x 10/10; bwt sq x 20
Sw 24kg x 20 x 5
Ast. pullups 10 x 3
Curl+Pr (2) 37.5# dbs x 5/5
Seesaw Pr " " " x 10/10 x 3
Db Rows " " " x 10 x 3
Db curls " " x 10/10 x 2

3/27-Mon-GREEN so far at 6:00 p.m.-3rd day in a row.
Bwt Sq x 25; Halos 10kg x 10//10
Ast. Pullups x 12; (7AstP/u+7 Neg) x 2-slow on Negs.
Pushups x 10
Sw 24kg x 20 x 2
Cl+Pr(2) 16kg x 10 x 2

3/28-Tues
RED day, ate a banana mid-afternoon; ate lunch too early

3/29-Wed
GREEN day for NoS, guitar, and walking
Red for exercise, except some bike riding with grandkids and playing beach ball for a short time with gr-d. While walking 3 Miles is exercise, I don't count it unless it's one of my 30-45 minute sessions in garage gym.

3/30-Thurs
Green day for NoS, guitar and walking
Red day for exercise(again)

3/31-Fri
Sw 24kg x 25, 20, 20
Halos 10kg x 10/10
Bw Sq x 30
Ast. pullups 10 x 2
Curl+Pr (2) 37.5# dbs x 8/8
Seesaw Pr " " " x 10/10 x 2
Db Rows " " x 12 x 2
Red day for NoS(late slight slip up) Red day for walking-raining all day & forecast isn't good for several days. But got an exercise session.
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Whosonfirst



Joined: 16 Nov 2006
Posts: 263
Location: Pennsylvania-U.S.A.

PostPosted: Sat Apr 01, 2017 10:10 pm    Post subject: Reply with quote

4/1/17-Sat-weekly check in: Wt 218; Green 5 of the last 7 days(not including my S-days) Not great, but a decent start back since last week. In my case, when I hit 4/5(80%) green, it's a plus.

a.m. -Walked 3 Miles(very damp, threatening rain, but held off)
p.m.-Kb workout
Assist. Pullups 10 x 2
Skin the cat(with bamboo pole) x 20; x 15(kind of a shoulder rehab/prehab)
Kb Swings 24kg x 20 x 5 sets=100 total
Bwt Sq x 25
Pullups(bwt) x 3,3,3,3

Pretty mild S-weekend, eating wise. Green for Walking and guitar practice., some bike riding with granddaughter, but no other exercise. We did a google hangout with son and 1-1/2 yr. old grandson in Portland today for about 1.5 hours.

4/3-Mon
Green day for NoS, but no walking, slight blister on big toe. Rode bikes twice with gr-kids and some light digging in garden for 1/2 hour. For some unexplained reason, didn't feel many hunger pangs that lured me into snacking. Sadly, we had to put Max, our great little 17 y.o. kitty to sleep.

4/4-Tues
Green day for NoS. Rode bikes and played some ball with granddaughter.

4/5-Wed-Green day. No walking but played ball in backyard with grandkids, wife even helped play a little while. They loved it.

4/6-Thurs
Raining hard this morning, and after trip to Walmart Vision Center I came home with a headache and had coffee and slipped up with a small piece of pastry, so it's RED day.. Unless it clears up, probably not walking, but will make an effort to get an exercise session in. I haven't felt even tempted all week until today with a sweet snack, but not going to beat myself up over it.

(update): rain never left up, so no walking. added to a few afternoon pretzels to my redness.
p.m. Kbell workout
Bwt Sq x 25; Skin-the-cat(bamboo pole) x 20
Kb Sw 24kg x 20 x 5s
Assist. Pullups x 15, 10, 10
Curl+Pr (2) 37.5# db's x 8/8
Seesaw Pr " " " x 10/10 x 2
Rows " " " x 12 x 2
Curls " " " 10/10

4/7-Fri-Green so far, going out with whole family, thinking of shrimp dinner.
a.m. short bike ride with grandson, but too cold and windy.
p.m.-Bwt sq x 20; skin-the-cat(bamboo pole) x 20
Assist Pullups x 12, 10
Pushups x 10
Kbell Sw 16kg x 15/15 x 2; x 20/20=100 total
Kb Cl+pr (2) 16kg's x 10 x 3 (gets my heart rate up pretty good)
Calf raises x 35
Shldr dislocates(hanging from chin. bar) ~30 Sec.
Knee raises(abs) " " " " x 20
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Whosonfirst



Joined: 16 Nov 2006
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Location: Pennsylvania-U.S.A.

PostPosted: Sat Apr 08, 2017 11:22 am    Post subject: Weekly Check In Reply with quote

4/8-Sat-Weekly weigh-in: 217#; down 1 lb. in last week.
1 year anniversary of being retired today. Good for an S-day.
Not pleased with my walking this past week, my habitcal has 5 straight red days in a row, but 4/5 Green for NoS, so that balances it somewhat. On Wed, I was sure it was going to be my first five green in a row, then Thursday happened..haha.
Okay, I can put a SUCCESS in my Habitcal for walking. So the week looks like green bookends over five red tomes. . I thought this was spring time, still cold and very windy here all week. Got my 3 mile walk in.
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Larkspur



Joined: 06 Mar 2017
Posts: 275
Location: Pennsylvania

PostPosted: Sat Apr 08, 2017 5:25 pm    Post subject: Reply with quote

Hope it warms up where you are. I'm very grateful for sun today-- it helps!
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oolala53



Joined: 06 Oct 2008
Posts: 8159
Location: San Diego, CA USA

PostPosted: Sat Apr 08, 2017 5:33 pm    Post subject: Reply with quote

Well, I wouldn't call a day's red a tome. Maybe graphic novels? Smile
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Count plates, not calories. Three a day. 7 years & counting
Age 64
SBMI Jan/10-30.8
Jan/12-26.8
Mar/13-24.9 Stayed at +/- 8-lb. for three years Sept/17 22.8 (but harder to maintain)
Dec/17 23.8

There is no S better than Vanilla No S.
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Whosonfirst



Joined: 16 Nov 2006
Posts: 263
Location: Pennsylvania-U.S.A.

PostPosted: Sat Apr 08, 2017 7:45 pm    Post subject: Reply with quote

oolala53 wrote:
Well, I wouldn't call a day's red a tome. Maybe graphic novels? Smile
Maybe a NoSvella?
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Whosonfirst



Joined: 16 Nov 2006
Posts: 263
Location: Pennsylvania-U.S.A.

PostPosted: Sat Apr 08, 2017 7:47 pm    Post subject: Reply with quote

Larkspur wrote:
Hope it warms up where you are. I'm very grateful for sun today-- it helps!
Thanks it did actually in afternoon, but I'm often walking early in the morning.

4/9-Sun
p.m. short walk with wife
Kbell workout
Assist. Pullups x 10 x 3
Bwt Sq x 25; Sk-T-Cat(bamb pole) x 20
Kb Sw 24kg x 20 x 2
Kb Snatch 16kg x 10/10 x 8s = 160 total
Shldr dislocates(hanging on chin bar) ~ 30 sec.
Calf Raise x 35

4/10-Mon
a.m. short bike ride with grandson
p.m. kbell's
Bw Sq x 25
Assist pullups x 10, 10
Kb Sw 24kg x 20 x 2
Dbl Cl+Pr (2) 16kg's x 10 x 3
Gob Sq 16kg x 12
C. Raises x 35
Db Curls (2) 37.5# x 10/10 x 2
Shldr Dislocates(hang on thick chin bar) ~35sec
Played whiffle ball with grandson-backyard.
Green day

4/11-Tues
a.m. Walk 3M
p.m. Assist. pullups x 10
Sw 24kg x 20, 20, 20
Half pullups, 5,5,5,5
Sw 32kg x 15, 12, 12, 15
Sw 24kg x 15
Knee raises x 15(fat chin bar)
Green day

4/12-Wed
p.m.-Bwt sq x 20; Sk-Th-Cat-x20; C. Raise x 30
Kb Sw 24kg x 20
Kb Sn 16kg x 10/10 x 5=100
Kb Sn 24kg x 5/5 x 3 = 30
Guitar practice: fingers are finally toughening up enough to hit a good F chord, which has eluded me to play cleanly.
One good local IPA before dinner-funny, I think the slight buzz on an empty stomach made my fingers hurt less, haha. Years ago, I noticed that a couple of drinks really improved my ability to play jazz on piano.
I'm fairly confident the rest of the day will be GREEN.

4/13-Thur
Fighting off a stiff neck last two days, so taking an exercise break.
Green day.
For lunch today I had a cup of chicken tortilla soup with an open face egg salad sandwich, with two strips of bacon on top of tomato slice and ice berg lettuce and ice tea.
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Whosonfirst



Joined: 16 Nov 2006
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Location: Pennsylvania-U.S.A.

PostPosted: Sat Apr 15, 2017 11:33 am    Post subject: Reply with quote

4/14-Fri-GREEN-first five in a row for me ever, within one week. But I have had more than that if I include two weeks with S days in between.
Finally filed my taxes for last year. Wife gets nervous as I let it go right to end, but I'm actually 4 days early. Oh Yes, I'm the Great Procrastinator(to the tune of The Great Pretender)

4/15-Sat
Weekly weigh in, 216 lbs. down another 1 lb. this past week, battling a stiff neck, so my last real exercise session was Wed. Have to get a walk in today, looks like rain.
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Larkspur



Joined: 06 Mar 2017
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Location: Pennsylvania

PostPosted: Sun Apr 16, 2017 2:57 am    Post subject: Reply with quote

Gratz on your streak and the completion of taxes!
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Whosonfirst



Joined: 16 Nov 2006
Posts: 263
Location: Pennsylvania-U.S.A.

PostPosted: Sun Apr 16, 2017 1:51 pm    Post subject: Reply with quote

Larkspur wrote:
Gratz on your streak and the completion of taxes!

Thanks Larkspur. Completing both felt great.

4/16-Sun
Walked 3 miles, beautiful Easter Sunday weather.
I've decided on my Habitcals to not use Red failure marks for my activities except for NoS itself. Just want to track the successes on walking, exercise and guitar practice.

4/17-Mon
I plan on sticking to NoS as Green the rest of the day(six in a row-woohoo). Only problem is my exercise and walking has gone to H_ll. Can't shake my stiff neck problem which radiates down into shoulder and upper chest. Slightly better to a degree. May do an after dinner walk if I'm ambitious. Did ride bikes for about 20 minutes with grandson but that's it so far. Success for NoS and walking.

4/18-Tues
Green day. No exercise session other than riding bikes a little with grandkids and some playing ball in back yard. Will try to get a very light exercise session in tomorrow along with cutting my grass. Bought a new Kashi cereal I want to try tomorrow, looks healthy so taste is probably nicht so gut, haha.

4/19-Wed
Failure-not major, but red any way you look at it. Had an orange with my afternoon coffee, then 1/4 snickerdoodle, several pistachio nuts and finally had small dish of apple sauce after dinner. Start another Green streak tomorrow. 8 days in a row were Green.

4/20-Thur
1st Kbell w/o in a week-very light(although most of mine are these days)
Assisted pullups x 10, 10
Kb Sw 16kg x 20; 10/10; 24kg x 20
Bwt Sq x 25; Sk-th-Cat x 20
Db Cl+Pr (2) 16kg's x 7, 8, 7, 8, 8, 7, 7 = 52 reps
Shldr dislocates hanging on thick chin bar ~ 30 sec.
Success so far before dinner, although nights aren't usually a problem for me snacking. Will edit as required. Managed to stay green.

4/21-Fri
Success on NoS
Exercise consisted of bike ride with Granddaughter and cutting up some fallen branches for pick up. Spent an inordinate amount of time running around looking for a part to fix a heavy floor lamp. After approx. 60+ miles of driving(last two days) and visiting several hardware stores, two electrical supply stores and two specialty lighting shops, I found the part and got it repaired. Cost for the part------$1.59 haha.
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Whosonfirst



Joined: 16 Nov 2006
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Location: Pennsylvania-U.S.A.

PostPosted: Sun Apr 23, 2017 3:03 pm    Post subject: Reply with quote

4/22-Sat
Weekly check in: 217 lbs. +1 in last week, but happy that jeans seem to be getting bigger. Luckily I've kept plenty of my smaller jeans from long ago. Do only men keep old clothes forever?
Walked 2 miles-cut it short due to rain

4/23-Sun-
Walk 3 miles-having an Easter dinner today as our family went on a camping trip last weekend.(edit) Belated Easter dinner was nice with family. I had one bite of cheese cake for dessert, only because 2nd helpings of ham and stuffing kind of did me in. Afterwards we all played whiffle ball in backyard. Grand kids love to hit the ball and run bases. I'm sure they all slept well later on. Back on NoS Monday.

The following pertains more to Habitcal rather than NoS(warning)
I'm devoting a lot of my retirement time to music and never planned on doing that. It gives me joy, and something to work on. Turning the working mind off when retiring was not an expected outcome. I had planned on getting back into some woodworking, but that isn't practical during colder months. I did a fair amount of writing years ago, but don't have that drive anymore, and music has been with me to some extent for 60 years now.

4/24-Mon
Success; no walk or other exercise except short bike ride and catching football with grandson

4/25-Tues
a.m.-Walked 3 miles before the rain started(drizzle)
Kbell workout in p.m.
Bwt Sq x 25; Assist. Pullups x 12, 10
Kb Sw 24kg x 20 x 4
Kb Sw 32kg x 15 x 3
Db rows 37.5# x 10/10 x 2
Kb Cl+Pr (2) 16kg's x 10 x 3
Success

4/26-Wed
Success Ham & eggs for supper(dinner), both wife and I were a little under the weather today, but stuck with NoS. feel a little hungry as I type this now.

4/27-Thur
p.m.-garage gym workout
Kb Sw 24kg x 20 x 2
Skin-the-cat x 25; Bwt Sq x 20
DLifts 155# x 10; 175 x 10; 185 x 5, 195 x 5; 155 x 10, 155 x 7
Neg. bwt pullups x 5 x 3
Chinups(bwt) x 3,4,4,4
Shldr dislocates(hang on bar) ~ 30 sec.
Hanging leg raises x 12
Success
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oolala53



Joined: 06 Oct 2008
Posts: 8159
Location: San Diego, CA USA

PostPosted: Thu Apr 27, 2017 2:43 am    Post subject: Reply with quote

RE: your post about how often you weigh yourself: you are saner than most! Laughing
_________________
Count plates, not calories. Three a day. 7 years & counting
Age 64
SBMI Jan/10-30.8
Jan/12-26.8
Mar/13-24.9 Stayed at +/- 8-lb. for three years Sept/17 22.8 (but harder to maintain)
Dec/17 23.8

There is no S better than Vanilla No S.
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Whosonfirst



Joined: 16 Nov 2006
Posts: 263
Location: Pennsylvania-U.S.A.

PostPosted: Sat Apr 29, 2017 11:16 am    Post subject: Reply with quote

4/28-Fri
SUCCESS(18/20 green so far in April)
Ate a rather large crabcake for dinner last evening so I wasn't tempted to snack. Didn't get a regular walk or exercise session in, but after cutting my grass, I spread weed-n-feed over my yard pushing a rotary spreader. So I counted it as a walk on my habitcal.

4/29-Sat(weekly check in): Wt 216 lbs.-1 this past week.
Looks like yet another rainy day, maybe I'll have to start doing walks with an umbrella.
p.m.-Kbell w/o-mod. warm garage gym
Bwt sq x 25: Sk-th-Cat x 20
Ast. Pullups x 8
Kb Sw 24kg x 25 x 4
Kb Cl+Pr (2) 16kg's x 10 x 3
C.Raises x 35

4/30-Sun-p.m.
Bwt Sq x 25; Sk-T-Cat x 20; Ast. Pullups x 12
Sw 24kg. x 20; 32kg x 15
Db Crl+Pr (2) 37.5#'s x 5/5
DL 155# x 10 x 4 sets
Db Seesaw pr (2) 37.5# x 10/10, 10/10, 7/7
Db Curl - - - - " - - " - - x 10/10 x 3
HLR x 10
Kind of an eSSy weekend, glad that NoS days are ahead.
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Larkspur



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Location: Pennsylvania

PostPosted: Mon May 01, 2017 2:44 pm    Post subject: Reply with quote

I had an S-y weekend myself Smile Gratz on the 18/20 green and the weight work! I am not nearly there yet!
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Whosonfirst



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Location: Pennsylvania-U.S.A.

PostPosted: Mon May 01, 2017 8:57 pm    Post subject: Reply with quote

Larkspur wrote:
I had an S-y weekend myself Smile Gratz on the 18/20 green and the weight work! I am not nearly there yet!


Thanks Larkspur. I've been a workout "nut" pretty much since my teens. Back then I played sports, now I just play with grand kids.

5/1/17-Mon(unplanned)
p.m. Kbells in garage gym
Swings 24kg x 20r x 9 sets(these get harder as the temps and Pa. humidity rise, today was perfect)
Shovelglove freeform, 10lb sledge ~ 5min.(just giving it a tryout, need to write down some of Reinhard's moves)
Assist. pullups x 10 x 2
Fail

5/2-Tues
Success; no exercise to speak of; played guitar evening, fingers sore.

5/3-Wed-Success
a.m. Walked 3 miles-perfect spring weather today.
p.m.-No other activity except putting up two poles and birdfeeders for our woodpeckers(something we haven't had in our area for most of our adult life. I'm no bird expert). It's amazing how the species change over the years.

5/4-Thur
Success
Only activ's were bike ride and catching football with g.s.

5/5-Fri Success
Yet another very rainy day for a walk. Will try to get a kbell w/o in this afternoon.
p.m.-Kbell workout in garage.
Halos 10kg x 10/10(shoulder prehab exer); Bwt Sq x 25
Kb Sw-24kg x 20 x 5 sets
Assist. pullups x 10
Kb Cl+Pr (2) 16kg's x 10 x 2s
Half pullups(bwt) x 7,6,5,6=24
Kb Seesaw Pr (2) 16kg's x 10/10 x 2s
rode bike with grandkids afterwards and played ball in backyard.
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Whosonfirst



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Location: Pennsylvania-U.S.A.

PostPosted: Sat May 06, 2017 1:33 pm    Post subject: Reply with quote

5/6-First Saturday in May:
If that means anything to folks living in Kentucky
Weekly check in. I've decided to only start weighing myself every other week now. I'm fairly happy with my NoS habits at this point and don't want to make weight the driving force. I actually did step on the scale on Wed evening, and it was same as previous week, so I made a decision to back off my weighing in.
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oolala53



Joined: 06 Oct 2008
Posts: 8159
Location: San Diego, CA USA

PostPosted: Sat May 06, 2017 3:27 pm    Post subject: Reply with quote

The habits are their own reward.
_________________
Count plates, not calories. Three a day. 7 years & counting
Age 64
SBMI Jan/10-30.8
Jan/12-26.8
Mar/13-24.9 Stayed at +/- 8-lb. for three years Sept/17 22.8 (but harder to maintain)
Dec/17 23.8

There is no S better than Vanilla No S.
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Whosonfirst



Joined: 16 Nov 2006
Posts: 263
Location: Pennsylvania-U.S.A.

PostPosted: Sat May 06, 2017 10:08 pm    Post subject: Reply with quote

Whosonfirst wrote:
5/6-First Saturday in May:
If that means anything to folks living in Kentucky
Weekly check in. I've decided to only start weighing myself every other week now. I'm fairly happy with my NoS habits at this point and don't want to make weight the driving force. I actually did step on the scale on Wed evening, and it was same as previous week, so I made a decision to back off my weighing in.


p.m.-Kbell w/o in garage
Bwt sq x 25; Assist. pullups x 10
Kb Sw 24kg x 25, 25, 20, 20, 20 = 110
Pullups(bwt) x 4,5,5
CR's x 35
HLR x 15
Rained all day, so no walks.
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oolala53



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PostPosted: Sat May 06, 2017 10:52 pm    Post subject: Reply with quote

Finally looked up an image of crumpets. It's like a cross between what we call an English muffin and a pancake. And the name connotes scrumptious.
_________________
Count plates, not calories. Three a day. 7 years & counting
Age 64
SBMI Jan/10-30.8
Jan/12-26.8
Mar/13-24.9 Stayed at +/- 8-lb. for three years Sept/17 22.8 (but harder to maintain)
Dec/17 23.8

There is no S better than Vanilla No S.
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Whosonfirst



Joined: 16 Nov 2006
Posts: 263
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PostPosted: Mon May 08, 2017 1:49 pm    Post subject: Reply with quote

Whosonfirst wrote:
Whosonfirst wrote:
5/6-First Saturday in May:
If that means anything to folks living in Kentucky
Weekly check in. I've decided to only start weighing myself every other week now. I'm fairly happy with my NoS habits at this point and don't want to make weight the driving force. I actually did step on the scale on Wed evening, and it was same as previous week, so I made a decision to back off my weighing in.


p.m.-Kbell w/o in garage
Bwt sq x 25; Assist. pullups x 10
Kb Sw 24kg x 25, 25, 20, 20, 20 = 110
Pullups(bwt) x 4,5,5
CR's x 35
HLR x 15
Rained all day, so no walks.


5/7-Sun-
Finally got a 3M walk in, starting out in light rain, but cleared up nicely halfway around. It seems that as my NoS habit improves, others decline slightly. Also got my grass cut, after fertilizing it a week before and the rain just caused it to flourish. Looking forward to N days ahead, not real happy with my weekend, but it wasn't a total snack-athon.

5/8-Mon-Success
a.m. Walk 3M-weather's perfect. slightly hungry 1 hr before lunch, so I'm having a strong cup of French roast coffee. (note to self); Probably showing some restraint on S-weekends will make N-Monday's less challenging.
p.m.-Deadlift w/o
Sk-t-Cat x 25; Bwt sq x 25; Assist. pullups x 12
DL's 155# x 10; 175 x 10; 195 x 5 x 2; 175 x 7; 155 x 10=47(goal is 50)
Neg bwt pullups x 5 x 2; Half bwt pullups x 5 x 3
Db curls (2) 37.5# x 10/10 x 2
Hang on bar~ 40 secs.

So while I was typing this, my approx. 59 y.o. neighbor rings doorbell for me to give him first aid for a cut finger. He's a stroke survivor on blood thinners, and limited use of his left hand. This happens about two times a year, he lives alone since his wife died of cancer about 5 years back. He's actually very self reliant, works a full time job, hunts and fishes, and refused to be put on disability several years ago. These types of things remind me to be thankful for my health. I should start a list like Kaalii does.

5/9-Tues
Success
p.m. Walk 3M

5/10-Wed
Success
Only exercise was playing ball with grandkids and bike rides in morning and afternoon. Headache prevented me from doing my kettlebell workout in afternoon.

5/11-Thur
FAIL-2nd day with a mild headache so late afternoon b4 dinner, I had two dozen pistachios with an ale. Those little buggers make you work to eat them.

5/12-Fri-Success
p.m. Short kettlebell workout in garage gym before grandkids derailed that wanting to ride bikes. So we did that instead. next week after his nursery school is finished for summer, I;m going to remove my 4 y.o. gs' trainer wheels. He's a bit of a daredevil, so I'm apprehensive. Waiting on a beef roast, with baby carrots and baby potatoes in crock pot. The smell is driving me nuts, but it won't be long. I'm having a Sam Adams lager to keep from going for the pistachios.

5/14-Sun
Spent Mother's day in Philly, at sister's. Five Moms, kids did all the cooking. A bit of alcohol, more food than you can even remember. Beside Mother's Day, my great niece is getting her PHD tomorrow at Penn, so it was a double celebration. Whew back to NoS tomorrow.

5/15-Mon
Failure
Only activs were riding bikes with kids and playing ball in backyard.

5/16-Tues-Success
Cut grass and didn't walk, back's been a little iffy, so we did some shopping instead.

5/17-Wed Success
a.m.-Walked 3 miles; back still isn't 100% so no other workouts, except short bike ride.
Salad and lasagna for dinner, so that should hold me thru the evening.

5/18-Thurs=Success
a.m.-back still bothering me, gs wanted to play ball, luckily it was hot and he didn't last very long. We also took his trainer wheels off his little bike. Can't believe how out of running shape I'm in, while running alongside trying to keep his balance. He's youngest I've attempted to teach to ride at 4 y.o. Will give it another shot this afternoon, when his sister comes home from school.
Dinner: Chicken and waffle, cole slaw, one Sam Adams lager pre-dinner. I know it doesn't sound much like a diet, but it was on one plate, and I slept like a baby, haha.

5/19-Fri= (edit) spoke too soon, Failure(had 3 pieces of pizza and 4 wings for dinner). That 3rd piece def. didn't fit onto plate. so I had a small bowl of ice cream to cover up my mistake.
Went to bed last night thinking maybe I'd taken my gs' trainer wheels off too soon, since he's only four and can barely reach the ground when sitting on his bike. So this morning on day two, he rode unassisted for about 15 feet, saying "I did it!" He did it twice actually. So I'll persist with teaching him. Like they say, children learn things quicker than we do.
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Whosonfirst



Joined: 16 Nov 2006
Posts: 263
Location: Pennsylvania-U.S.A.

PostPosted: Sun May 21, 2017 2:40 am    Post subject: Reply with quote

5/20-Sat. Not a great week with two fails and only 7 green out of last 10 NoS days. Not up to my usual standards. Yesterday, Friday was some of my finer work(not). Onward and upward, only not literally on the scale.
p.m. did get a 3 mile walk done.
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Skycat



Joined: 12 Apr 2017
Posts: 189
Location: Germany

PostPosted: Sun May 21, 2017 6:11 am    Post subject: Reply with quote

I like to stop by your post sometimes just to gain strength from your signature. I decided last week to stop weighing myself, completely (for as long as I have the willpower to keep off them). I hope to continue the plan with as much determination as you have.
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Whosonfirst



Joined: 16 Nov 2006
Posts: 263
Location: Pennsylvania-U.S.A.

PostPosted: Sun May 21, 2017 4:39 pm    Post subject: Reply with quote

Whosonfirst wrote:
5/20-Sat. Not a great week with two fails and only 7 green out of last 10 NoS days. Not up to my usual standards. Yesterday, Friday was some of my finer work(not). Onward and upward, only not literally on the scale.
p.m. did get a 3 mile walk done.


Thanks for stopping by Skycat.

5/21-Sun
a.m.-short 2 mile walk.
p.m.-eased back into light kettlebell workout after some back issues
Skin-the-cat(bamboo pole) x 20; Bwt sq x 20
Assist. pullups x 10 x 2
Kb Swings 24kg x 20 x 5
Lite dumbell curl +Press x 15/15; db curls x 15/15
HLR x 15
didn't drink enough water today; lots of coffee this weekend, no alcohol.
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Larkspur



Joined: 06 Mar 2017
Posts: 275
Location: Pennsylvania

PostPosted: Mon May 22, 2017 11:46 am    Post subject: Reply with quote

Gratz on the walk and on the admirable exercise generally. I have a weenie 3 lb kettlebell somewhere and would do well to dig it out. You're a good role model!
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Whosonfirst



Joined: 16 Nov 2006
Posts: 263
Location: Pennsylvania-U.S.A.

PostPosted: Mon May 22, 2017 12:14 pm    Post subject: Reply with quote

Thanks Larkspur. I just wish my NoS habit was more consistent. You gotta start somewhere has always been my motto. I have to admit the daily check in thread helps with my motivation.
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Larkspur



Joined: 06 Mar 2017
Posts: 275
Location: Pennsylvania

PostPosted: Mon May 22, 2017 1:50 pm    Post subject: Reply with quote

Yeah, accountability helps me too.
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Whosonfirst



Joined: 16 Nov 2006
Posts: 263
Location: Pennsylvania-U.S.A.

PostPosted: Tue May 23, 2017 1:33 am    Post subject: Reply with quote

5/20-Sat. Not a great week with two fails and only 7 green out of last 10 NoS days. Not up to my usual standards. Yesterday, Friday was some of my finer work(not). Onward and upward, only not literally on the scale.
p.m. did get a 3 mile walk done.

5/21-Sun
a.m.-short 2 mile walk.
p.m.-eased back into light kettlebell workout after some back issues
Skin-the-cat(bamboo pole) x 20; Bwt sq x 20
Assist. pullups x 10 x 2
Kb Swings 24kg x 20 x 5
Lite dumbell curl +Press x 15/15; db curls x 15/15
HLR x 15
didn't drink enough water today; lots of coffee this weekend, no alcohol.

5/22-Mon = Success
Two bike rides only. drank too much coffee again, like when I was still working.

5/23-Tues=SuccFAILURE-Had a late day slip up. Just when things were going so well, lol. At least I take some satisfaction that NoS keeps me from completely going off the deep end.
a.m. Walked 3 miles, weather partly sunny/cloudy-very pleasant
p.m.-Kbell workout garage gym
Halos 10kg x 10/10; Sk-T-cat x 20; Bwt Sq x 15
Assist pullups x 12, 10, 10(last set full bwt. on negatives)
Kb Sw 24kg x 20 x 4
Dbl Cl+Pr (2) 16 kg's x 10 x 3
Gob. Sq 16kg x 12, 10
h.r. & breathing up pretty good when fin.
Up to 3 cups of coffee, so only one more after dinner; would like to get down to three total. I can apprec. what smokers go through although I'm not trying to quit totally.

5/24-Wed = Fail
Rode bikes with kids both a.m. and p.m.-no other real exercise.

5/25-Thur=Success
Rained most of today off and on till late afternoon.
Rode bikes with grand kids when it dried off.
Today is the two month mark on starting with guitar, and I'm pleased with my progress and practice habit. Starting to hit some of the tougher chords cleanly.

5/26-Fri = Failure, this pretty much describes my week.
a.m./p.m.-rode bikes with both grand kids, early dismissal at school for about the umpteenth time.
p.m.-Kbell workout
Halos 10kg x 10/10; Bwt Sq x 15
Kb Sw 24kg x 20 x 5
Cl+Pr (2) 16kg's x 10/10
Ast. Pullups x 10 x 4
Dbl Pr (2) 16kgs x 12
Gob Sq 16kg x 15
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Whosonfirst



Joined: 16 Nov 2006
Posts: 263
Location: Pennsylvania-U.S.A.

PostPosted: Mon May 29, 2017 9:18 pm    Post subject: Reply with quote

5/29-Mon-Happy Memorial Day!
Past week was probably in my top five for being a Bad week on No S.
3/5 days were Red, no major binges, just occasional snacking, twice before going to bed. So I will be more dedicated this week. Moderate walking exercise sessions last week too. I've had a very sore right shoulder for about two weeks, but that's no excuse. If it doesn't get sorted out soon, I'll bite the bullet and make a Dr. apt. Been through the whole thing before with other shoulder, so I know what to expect. Insurance says try phy. therapy, then MRI, which will most likely show some impingement and tears in rotator cuff. Thanks for reading and not looking for any sympathy

5/30-Tues=Success
Wife made a tasty beef roast in crock pot, with baby carrots and baby potatoes. tossed salad with blue cheese, one IPA.
Was prepping and painting my gs' bike today, he helped a little. That was my only exercise.

5/31-Wed = Success
Put grandson's newly painted bike back together with him supervising me, asking questions. Will touch up a few spots when he goes on camping trip this weekend. So we rode bikes twice today, once when his big sister came home from school. I find when I'm busy doing things, it's easier to stay on course with NoS.
I'm also learning blues guitar, which is challenging to say the least. Want to get a slide this week, Tuned my one older guitar in the Open D tuning and it's a blast to play like that.
Ate breakfast for my dinner, eggs, sausage links, toast and a few home fries, left quite a few on plate.

6/1-Thur = Failure

6/2-Fri = Success; sort of back on track
Dinner was ham and green beans with baby potatoes in crock pot, half a kaiser roll. Only exercise today was three bike rides with g.s. Still dealing with a nagging shoulder joint, but slightly better. Will get my walk in early tomorrow. Have a great weekend.
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Whosonfirst



Joined: 16 Nov 2006
Posts: 263
Location: Pennsylvania-U.S.A.

PostPosted: Sat Jun 03, 2017 11:10 am    Post subject: Reply with quote

6/3-Sat=S day but don't get carried away.
Did step on scale in a.m. and down 1 lb. but that could just be I didn't drink enough water this week.
So it's raining again, and forecast for next 3-4 days. So it cleared up and I cut my grass to get some exercise. Pulled some weeds in flower beds as well. I think we may be going out for dinner, I'm thinking crab cakes, one actually.
(edit): Okay I didn't have crab cakes, and had probably my first steak(12 oz. Delmonico) since starting NoS. Sorry if that sounds like food porn to vegans. Also had a baked potato with sour cream and cole slaw. No dessert after this, way too full for rest of evening. It's difficult to describe how tasty this was.

6/4-Sun
Somehow I think my S-Sunday will be slightly more subdued than yesterday. I managed to only have a few snacks yesterday, ate fairly lightly at meals. Exercise for day was opening up pool for grand kids and getting it cleaned.
6/5-Mon = Success
a.m. overcast and slight drizzle at times. Did manage a bike ride early with g.s.
6/6-Tues = Fail in lots of ways
a.m. Walked 3 miles
two bike rides with g.s.(on his newly painted bike)

6/7-Wed = Success
p.m. kbell workout
Assist. pullups x 12; Sk-T-Cat x 20; Bw Sq x 20; Halos 10kg x 10/10
Kb swings 24kg x 20 x 5 sets
Dbl Cl+Pr (2) 16kg x 10 x 2 sets
Dbl Rows " " x 12 x 2 sets
Goblet Sq 16kg x 10
first w/o in over a week so took it easy

6/8-Thurs = Fail
for the record both fails the last two days were from eating pistachio nuts in the afternoon.
did manage two more bike rides with grand kids for some exercise.

6/9-Fri = Fail
a.m. Walked 3 Miles
p.m.-Kbell swing workout
Sw 24 kg x 20 x 7 sets
assist pullups x 10 x 3; 5 x 2
no shoulder/upper body work.
Shldr dislocates(hanging on bar) ~ 30 sec.

6/10-Sat
a.m. Walked 3 miles-getting warm in mornings now, next 3 days supposed to be in the 90's F.
brkfst was bagel with cream cheese, and oatmeal, oj. & coffee.
p.m.-Re-stringed two guitars for exercise(mostly mental exer) for first time.

6/11-Sun
a.m. walked 3 M.
p.m. Pulled weeds
Md. Crab soup(cup) and cheeseburger with onions(no fries) for dinner

6/12-Mon = Success
a.m. Walk 3 M.
p.m. only exercise pulling weeds again. Since I'm not fond of this, been doing it in smaller bites than one all day event. Already over 90 deg. F, more of same next few days.

6/13-Tues = Success
a.m. Walk 3 M
p.m.garage workout-95 degr. F with doors open 50% Rel Humidity
Assist. Pullups 10 x 5
Kb Sw 24kg 20 x 6
Bwt Sq x 20(knees achy from kneeling while weeding)
Lt. Db presses 20/20, 25/25, 25/25-mostly to get blood in shldrs to promote some natural healing(skipped skin the cat for awhile, remember this causing some probs. years ago)
Lt. Db curls 25/25, 25/25(did as superset with Presses)
Gob Sq 16kg. x 10
Heat made this more challenging. Drank a pint H2O in 30 min.

6/14-Wed = Success
a.m. morning bike ride with g.s.
p.m. lite workout, more of continuing shldr rehab stuff
Wall pushups(workbench actually) x 10 x 2(slow)
Hanging shldr dislocates~ 30 sec. x 2
Pendulum curls 16kg x 10/10, 8/8, 10/10
Calf raises(while pushing up on rack) x 25 x 3; 2nd bike ride with g.s. his parents both worked late on their first day back from vacation.
Took a 2 mile walk as darkness settled, very peaceful, light breeze.

6/15 & 6/16-Thur & Fri = Fail
a.m. early morning walk of 3 miles
bike ride with g.s.
Thinking of trying some Yoga for Regular Guys(again). I need to do some work on my flexibility and balance.
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Whosonfirst



Joined: 16 Nov 2006
Posts: 263
Location: Pennsylvania-U.S.A.

PostPosted: Sat Jun 17, 2017 10:07 am    Post subject: Reply with quote

6/17- Sat-Down 1 lb. from last reported weight.
Not a great past week on adhering to NoS rules, but at least I have my weight headed back in the right direction. Haven't done anything about trying to find a Yoga routine yet, but I do have the Yoga for Reg. Guys book somewhere. The Habitcal seems to have worked very well for tracking my guitar practice and I'm very pleased with those results. Haven't had anything close to that success concerning No S habits.
(edit): Just listened to Reinhard's #13 podcast which is very good. Will make it a point to listen to several of his podcasts every week.
p.m. 3 mile walk in the cooler evening.

6/18-Sun
p.m. Kbell workout 90 degr. F; 63% Rel Humid.
Assist. Pullups x 12, 10, 10
Bwt Sq x 15
Kb Sw. 24kg x 20 x 5 sets
Dbl Curl+Pr(Lt. db's) x 20/20
Dbl. Pr x 20/20 x 2 sets
Dbl Curls x 20/20 x 2 sets
Gob Sq 16kg x 13
CR's x 35, 35
Maybe walk later this evening.-didn't happen

6/19-Mon = Success
a.m. Walk 3 Miles
p.m. Lt. db/kb's/cals
Assist pullups x 12, 10, 10, 12, 10
Kb sw 24kg x 20 x 2
CR's x 30, 30; Bw Sq x 20
Db Pr x 25/25; light
Db Curls x 25/25 "
Wall pushups off workbench x 12 x 2
Pend. curls 16kg x 10/10 x 2
Hg. Leg raises x 15(off chin bar)
finally got some rain and 79 degr. in garage.

6/20-Tues = Success
a.m. Walk 3 M; bike ride with g.s.

6/21-Wed = Fail
a.m.walked 3 M
p.m. only other exercise was 1 hr. yardwork +swimming with grandkids

6/22-Thur= Fail
a.m. walked 3 M
p.m. more yardwork + swimming again.
Last two days allergies and sinus probs., but haven't made it an S day yet.

6/23-Fri = Success
a.m. Bike ride with g.s.
p.m. swim with gk's.

6/24-Sat
a.m. Walked 3 M

6/26-Mon = Success
a.m. Walked 3 M
p.m. swim and ride bikes with grandkids.

6/27-Tues = Fail
Walked 3 M

6/28-Wed = Fail
a.m. Walk 3 M

6/29-Thurs = Success
p.m. Kbell/Dbs/cals workout in garage
Sw 24kg x 20 x 3
Assist. Pullups 10 x 3
CR x 30 x 3; Bwt Sq x 20
Curl+Pr lite db's 20/20
Alt Pr. lite db's 20/20
Curls " " x 20
lite dbell work seems to be rehabbing my shoulder
finished by playing ball with g.s in backyard for 1/2 hour.
Not happy about all my Red days the past few weeks, nobody to blame but the man in the mirror.

6/30-Fri = Success
p.m. Walked 3 miles at dusk, great time for a walk, half-moon was out as I finished.
edit: multiple bike rides the last two days.
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