[Rowing Machine] 2018: Week 32 {234.0}

Meal portions are too large. It takes a certain discipline to have a meal, like this 5-star chicken alfredo, decide to only eat half, and commit to that. Especially when the second half won’t be as good: the chicken too cold, the spaghetti too burned, the atmosphere too dull. Yet, practicing the discipline to say, “no, I’m good” to overindulgence is probably the third greatest feeling in life. This delaying gratification becomes easier with practice.

My Daily Stats

Monday 30th
Row #1: 5 minutes, 30.5 SPM [strokes per minute], 2:52min/500m [it took me 2:52 minutes to get to 500 meters], 835 meters, 135 rows [verbally counted]. Between waking up and rowing, my right ankle started aching, so at first, I focused on slow, deliberate strokes, fully exaggerating the catch and receive to stretch my leg muscles, but my back became sore since I was overusing it, too, so I concluded more casually.
Row #2: 5 minutes, 38 SPM, 2:34min/500m, 1011 meters, 182 rows. There was a temporary cooling of the muggy atmosphere, where what was once lethargic is now just difficult. I can deal with that. My sets can be at my normal pace and not overheat me and knock me out.
Wii Fit: 0 minutes
Push-ups: 0
Jogs: 0 seconds (stationary), multiple crosswalk sprints (in motion)
Bonus: 1 hour of walking, 4-8 hours of walking around the office.
Sleep: 4 hours

Tuesday 31st
Row #1: 5 minutes, 32 SPM, 3:08min/500m, 819 meters, 150 rows. I got maybe 3 hours of sleep before the ambient room temperature caused me to overheat. At least I was sufficiently warmed up before doing this morning warm-up set.
Row #2: 5 minutes, 36.5 SPM, 2:10min/500m, 1054 meters, 172 rows. What a difference closing your eyes for even 10 seconds can be! When I row, I almost always keep my eyes closed, so it’s relaxing and stress relieving. My evening sets are more about challenging myself, remembering to get to 1000 meters, and earning a good pace.
Wii Fit: 0 minutes
Push-ups: 0
Jogs: 0 seconds (stationary), multiple crosswalk sprints (in motion)
Bonus: 2 hours of walking, 4-8 hours of walking around the office.
Sleep: 3 hours

Wednesday 1st
Row #1: 5 minutes, 31 SPM, 2:42min/500m, 868 meters, 146 rows. I think consuming two [things] recently led to my ill state: copious amounts of protein or milk. Probably the milk. I’m feeling much better, too, after getting some decent sleep. That’s the cornerstone of a decent warm-up set. Along with no aches to treat or diagnose.
Row #2: 5 minutes, 37.5 SPM, 2:03min/500m, 1019 meters, 182 rows. Last night’s set. I forgot to publish this. The set was good but nothing stood out. It’s been a long week.
Wii Fit: 0 minutes
Push-ups: 0
Jogs: 0 seconds (stationary), multiple crosswalk sprints (in motion)
Bonus: 2 hours of walking, 4-8 hours of walking around the office.
Sleep: 6 hours

Thursday 2nd
Row #1: About 5 minutes, 34.5 SPM, 2:52min/500m, 756 meters, 30~ + 150 rows. Stayed home today. No point in pushing myself past my limits in all regards. That said, I went at a much faster pace than I like to for my morning sets. Maybe I was just feeling better?
Row #2: 10 minutes, 33 SPM, 2:28min/500m, 1781 meters. I’m returning to 10-minute sets in the evening. I keep my eyes closed throughout most of my sets. Letting go of my internal counting freed up my focus to breathing and making sure not to push too hard. That will return later; after 10-minute sets are as easy as 5s.
Wii Fit: 0 minutes
Push-ups: 0
Jogs: 0 seconds (stationary), 0 seconds (in motion)
Bonus: No additional exercise.
Sleep: 12 hours

Friday 3rd
Row #1: 5 minutes, 33.5 SPM, 2:53min/500m, 799 meters, 143 rows. If only there were an easier way to recharge, after dipping into the red zone of lacking tolerance toward others, than taking time to be away for a day. It’s only going to get worse as we become closer; the exponential professional hedgehog’s dilemma. Rowing helps.
Row #2: 10 minutes, 32 SPM, 2:29min/500m, 1831 meters. Yesterday evening’s set: focusing on breathing in and out is great. I could do this for much longer in a few week’s time of increasing my physical endurance and mental fortitude. Should I start slow or get into longer sets sooner? My aching this morning is minimal.
Wii Fit: 0 minutes
Push-ups: 0
Jogs: 0 seconds (stationary), 0 seconds (in motion)
Bonus: 1 hour of walking, 4-8 hours of walking around the office.
Sleep: 6 hours

Saturday 4th
Row #1: 5 minutes, 29.5 SPM, 2:43min/500m, 861 meters, 143 rows. Good morning warm-up. I’m getting this under 30 SPM pace down in these morning sets, which is helping with the longer sets. Can’t go too fast at first. Like everything in life, that’s how you burn out. Might seem slow, but if it gets done, that’s better than fast.
Row #2: 10 minutes, 35.5 SPM, 2:18min/500m, 1828 meters. With these 10-minute sets, I’ve been focusing on building mental and physical endurance so I can more frequently tackle longer sets. It’s not that I can’t right now. It’s just more exhausting than it’s worth. When I’ve been in better shape, hour-long sets are easy.
Wii Fit: 0 minutes
Push-ups: 0
Jogs: 0 seconds (stationary), 0 seconds (in motion)
Bonus: No additional exercise.
Sleep: 6 hours + 1 hour nap

Sunday 5th
Row #1: 5 minutes, 30.5 SPM, 2:52min/500m, 862 meters, 157 rows. Another sleep-in kinda weekend day. Too bad I haven’t quite worked up the tolerances to deal with people or problems enough to not have these sorts of days, but at least I’m making progress. My average last year at this time was 50 rows on the weekends… not 5min.
Row #2: 10 minute, 31.5 SPM, 2:21min/500m, 1866 meters. A large part of rowing for me is getting into the right mindset to row, free of mental clutter from the day. If I can just focus on the set, I usually do well, otherwise, it’s a good start followed by a sharp decline into fatigue if I’m running on negative energy.
Wii Fit: 0 minutes
Push-ups: 0
Jogs: 0 seconds (stationary), 0 seconds (in motion)
Bonus: 30 minutes of walking
Sleep: 6 hours + 3 hours

Stats And Stuff

Weight
234.0 pounds: up 3.0 pounds from 231.0 pounds

Liquids
(Note: My goal is 1 gallon of water per day. One liter is 0.26417 gallons.)
Monday: 4.9 liters (1.3 gallons) of water, 1.75 liters of coffee, 12 ounces of chocolate milk, 12 ounces of apple juice
Tuesday: 4.9 liters (1.3 gallons) of water, 1.75 liters of coffee
Wednesday: 4.6 liters (1.2 gallons) of water, 1.5 liters of coffee, 12 ounces of chocolate milk
Thursday: 5.1 liters (1.3 gallons) of water, 0.5 liters of coffee
Friday: 4.6 liters (1.3 gallons) of water, 1.5 liters of coffee
Saturday: 3.8 liters (1.0 gallon) of water, 1.5 liters of coffee
Sunday: 3.8 liters (1.0 gallons) of water, 1.5 liters of coffee

Vitamins13 of 14
(I take: Multivitamin; Calcium, Magnesium, Zinc; Fish Oil; Vitamin C; Vitamin D; and Vitamin E.)
– Forgot Tuesday evening’s vitamins. I was too distracted with the day, mostly because I was on the tail-end of an overload of protein, causing what I’d call gut-rot, where the food sits in your stomach until you “exorcise” it. I still need to work on better reminder systems… in general.
– I’ve moved the spare vitamin container that I had nearby my rowing machine, which I stopped paying attention to, up to where I see it every day: near my coffee machine. I like keeping my vitamins in the refrigerator, so having this displaying prominently should help remind me twice daily…

Rowing Machine Maintenance
– Check bolts: yes
– Clean seat: yes
I have a dedicated paper towel roll for my earmuffs now: I put paper towels between the earmuffs and my head so when my ears get sweaty, it doesn’t make a big mess (weird looking, yes). Those single-use paper towels can later be used for cleaning; others, for seat cleaning.
– Lube chain: no

Aspiring Toward Goals

Last Week’s Goals:
Weight  [231.0 pounds]: [failed] Three pounds. Every one of those pounds, every ounce, was a direct result of my decisions over the past week. It may have been stress eating, overindulgence, or an unwillingness to address stress in any other way than impulsively overeating. It’s not all bad: just means I’ve gotta work harder.
Consistency: [failed] No Wii Fit, no extra exercise, just the bare minimum. That’s probably where not channeling stress correctly tweaked me out. If I could better channel that frustration or let those stressors linger just enough for my psyche to overcome them, then I could live with a better overall stress tolerance.
Health: [failed] My rowing tweets are basically commentaries on my overall health. It’s not terribly narcissistic because my physicality will directly influence whether I have a good set or a mediocre set. The problem here was that I didn’t read my thoughts closely: I should have taken it slower earlier this week.

This Week’s Goals:
Weight: No weight gain. The obvious answer is to consume fewer calories than I burn. I didn’t exercise as much last week, and it’s unfortunate I’m in this vicious cycle of being so addicted to over-consuming calories that I’d have to significantly increase my calorie burning to see any results… possible?
Consistency: The problem, then, might be holding myself accountable for doing more fitness. I’ve only been doing my Wii Fit weigh-ins out of sheer calendar obligation. I haven’t felt like doing any stretches, push-ups, or any stationary jogs. I just don’t know how to find that positive fitness obligation right now.
Health: I write voluminously and part of my decompressing disquietudinous time could include reading back over my writings (particularly, fitness) to help me figure out when I’ve just had enough with other people’s problems for a few hours. Taking some time off here or there can save a day later on.

Future Fitness Plans
I may have said in the past that I will do at least one Wii Fit session. If not, then I should do at least one or two good push-ups, or a 30-second stationary jog. Better to do at least one of any of these “extras” than to do zero.

Random Fitness Topics

From Good to Better
Drinking over one gallon of water each day has been probably the biggest positive change agent in my health. Not only does it decrease hunger, keeps my muscles lubricated [we are made of 60% water], it also flushes out any lingering health issues! I was feeling terrible but excessive water helped.

Sober Living
I don’t typically have conversations about sobriety with my colleagues anymore. I don’t really care about people’s talks about drinking or smoking anymore. Monday, though, I was feeling that insobriety edge creeping in, so after a colleague opened up about someone’s drinking problems, I opened up about mine. Felt decent.

Moving Zeal
I’ve compiled all of the loose NES videogame collection in my collection. Now it’s time for the first pass of selling/trading off all the carts that I no longer want. This purging process is valuable for a hoarder. It’s hard selling stuff, in general, so it will be good practice.

Confronting Cortisol Circumstances
“People like that piss me off![1]” Funny how people – they, we, me, and you, cause the biggest issues to others and ourselves. I haven’t done right by every person I’ve ever met. Less ambiguously, some people piss me off, too; fortunately, I’m learning to confront and deal with them more.

Decompressing Disquietudes, Dude
Between briefly starting a small business and starting this website, I’ve learned to live and die by the quality of your work and the value of working hard. This leads to me pressing myself too hard. Eating has always been one way to reduce stress. I’m starting to break that…

Wii Fit Highlights
None

A Nice Outro
After not feeling well through most of the week, I was able to recalibrate toward the end, so that was good. It’s just a matter of catching it quicker and adapting to the negativity faster. If that means eating a little more, great, but a better option would be exercising.

Endtable:
Quotes: [1] Colleague. Funny how my ability to empathize with customers like that, and my tolerance toward customers, has a direct correlation to my health. If people like this piss me off too, well, I need a sanity break.
Sources: My fitness experiences.
Inspirations: I’m eating more of the foods I want to eat since my birthday is on the 6th. That got me thinking about overeating, my relationship with addiction specifically in regards to hunger, and my Half Diet idea from years back, which simply said: “eat half of what you planned on now, and eat the other half later.”
Related: Past weekly column entries.
Photos:
Above: With flash
Below: Without flash
Wii Fit Stats: Weight and BMI
Written On: July 29th, 31st, 3rd, 5th
Last Edited: August 5th

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Author: Zombiepaper (Anthony)

My big goal is to write. My important goal is to write "The Story." My proudest moment is the most recent time I overcame a fear, which should have been today. I'm a better zombie than I was yesterday. Let's strive to be better everyday. (Avatar)

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