Fitness Diary

Adductors 3, 2, 1 Lift-Off

I did my adductor circuit machine stretch this morning, because I want to live with continued dignity during my retirement.

  • Two reps of five minutes on setting # 3 of 10, where setting one is the widest.
  • One five minute rep on setting # 2, but failed to get the full stretch.

Later this same afternoon, I went back for a second session, but the inflammation from the first session limited me to stretching on the wider setting # 4. #LifeFitness #Adductor #hip #hips


Prayers for Longterm Employment or Fitness

I ask for prayers and luck for continued long employment with my employer or my chin-ups.
Dave Ramsey says that tithing is part of Financial Peace University.  I ask for prayers towards my (1) chin-ups, my (1) adductor machine, (1) the health of my hips, (1) my 180-degree leg splits, (1) my favorite online fitness instructors Zuzka Light and Kino Yoga.
I regularly practice fitness exercises and neuroplasticity exercises – POSITScience BrainHq, and Lumosity, and COGNIFIT.  Those smiles are another of my exercises.
Even in my pre-60s, I hope to eHarmony . com.
So I give a partial tithe to your ministry, in quid pro quo towards prayers and luck in my own employment.
God Is Just a Prayer Away, Radio Broadcast (www . gijapa . org)
The Lutheran Hour, Radio Broadcast (www . lutheranhour . org)
Joel Osteen, Television Broadcast (www . joelosteen . com)
In Touch Ministries (www . intouch . org)
The Jesus Show, Radio Broadcast (www . thejesuschristshow . com)

Fitness Diary

Daily Caloric Intake, for September

—– Here is my daily caloric intake, in September.  I am averaging 1310 daily calories, across 20 days.  Yes, I am slowly losing weight.

—– I am losing one pound, by math, each five days or roughly each week.   One pound has 3500 calories.  And the average diet for an adult is 2000-2500 calories a day.  That comes from the side of a cereal box.  So each of my average days has a 700 calorie deficit.  [Donate online to KeepYourHouse]

  • 9/1 – 1000 calories
  • 9/2 – 120
  • 9/3 – 2879
  • 9/4 – 0
  • 9/5 – 3927
  • 9/6 – 0
  • 9/7 – 0
  • 9/8 – 2967
  • 9/9 – 1636
  • 9/10 –
  • 9/11 – 0
  • 9/12 – 3171
  • 9/13 – 0
  • 9/14 – 2955
  • 9/15 – 0
  • 9/16 – 1835
  • 9/17 – 3056
  • 9/18 – 374
  • 9/19 – 1480
  • 9/20 – 805
  • 9/21 – 1469
  • 9/22 – 1334

—– As an aside, I used to eat one pint of ice cream each day.  And each standard pint, by any manufacturer, has 800 calories.  That pint took the edge off the day and helped me sleep.  While eating one pint each evening, I went from 200 pounds to 240 pounds in six months.  And that pint also gave me a lot of energy, so I developed into doing chin-ups during those six months.  But I did gain 40 unwanted pounds.   [Donate online to KeepYourHouse]

—– I want to drop to 199, down from 240 pounds.  Now that I have confidence in doing chin-ups, I want to get back to a manageable weight.  And I expect to do that by running a 700-1000 caloric daily deficit, instead of slamming down a 700-1000 caloric daily excess.  [Donate online to KeepYourHouse]

—– The LA Fitness gym has a posted front-desk sign that forbids LIVE STREAMING.  So I will not post pictures.  They would not be self-flattering anyway, at this time.  So please accept this public domain picture as a substitute.

Fitness Diary

Intermittent Fasting Gains Fans

—– By using the Intermittent Fasting-Technique, I expect to regain my 1999 pound weight by summer 2017.  This graph describes my weight control better than a photo.  Sports icons, movie stars and successful business people have used fasting.

—– I mainly draw my motivation from the fitness experts who have proven YouTube channels.  If you have a proven YouTube channel with a consistent subscribership, you are one of my virtual fitness mentors that I draw strength from.

—– I am not going to parse the reasons for the weight loss or gain, from 2010 through 2016.


This is my workout for Sunday, August 28, 2016.    [Donate online to KeepYourHouse]




Fitness Diary

Workout for August 28, 2016

Fitness Diary

1000 Calories. Workout 19Aug2016, Friday


—– Today I burned 1,000 calories.    [Donate online to KeepYourHouse]

—– Each adult eats between 2,000 and 2,500 calories daily.  And there are 3,500 calories per pound in an adult’s body.  So 1,000 calories are roughly one-third of a pound.    [Donate online to KeepYourHouse]

—– The leg presses help me to walk-it-off.  Please notice that legs stiffen with an excess of treadmill work, and an excess of work on the stationary bicycle.  So the leg presses bind the legs, and loosen them up.  The leg press is the equivalent of pressing on the Hammer Strength Seated Leg Press machine.  It has a default machine resistance of 118 pounds.  And I press using separate legs.  So I do a set of five presses on the left leg.  Then I do a set of five presses on the right leg.  So both of the legs get the same un-biased conditioning.  And I repeat that three times, so it is 3-5-118 R/L.  [Donate online to KeepYourHouse]


Fitness Diary

The Two Thousand Calorie Workout, 10.Sep.2013


Journal Entry from MyFitnessPal

—– This workout routine clarifies a 2,500 calorie burn, that I did in 2013.  The target burn is 500 calories per hour, in either of the following cardio exercises.  [Donate online to KeepYourHouse]

  • Treadmill (1 hour at 3.0 mph with a 5.0% incline)
  • Stationary Bicycle (1 hour at 90 rpm with level 11 on the Life Fitness machine)
  • Rowing (1 hour going 3700 meters at 16 strokes-per-minute for 1025 strokes)
  • Swimming (60 laps which is 1 mile in an hour)
  • Elliptical (30 minutes at 4.5 mph at 300 calories with the level-to-match)



Journal Entry from Workout Notebook

[Donate online to KeepYourHouse]

—– The five different cardio-types spread the strain through many different body movements.  The body often incurs injury through repetitive movements.  So anything longer than an hour walk incurs one type of injury.  And anything longer than an hour on the stationary bicycle incurs a different type of injury.  [Donate online to KeepYourHouse]

—– Those who can maintain this level of activity in the gym can also maintain eight hours of physical activity in most working environments; of warehouse, of outdoor, of office, of call center, or of retail work.  And those who can maintain this level of activity can also burn the necessary calories required for weight control.  The heart and lung conditioning is also a bonus, since you are never going to get tired throughout your day.[Donate online to KeepYourHouse]

—– Workouts like these did improve my health, fitness and physical presentation so that employers hired me.  And I worked with customers in face-to-face F2F P2P types of jobs.  [Donate online to KeepYourHouse]