Fat Cut

[jessswooo]

Hiiii long time no see!! Wow you read a lot. How's everything going?

[write2staceyz]

Hiiii long time no see!! Wow you read a lot. How's everything going?

I just started reading recently. There is a book thread on misc which made me decide to log my reading like my workout

I also just start food log today.

I find it really difficult to log food. I can only do it up to noon, then cannot weigh every food any more. I am also embarrassed to write when I over eat...I think workout log is a lot easier because it is only 2 hours.

How have you been? LOL, haven’t talked to you for a while. holiday is here. Anything planned?

I feel this year goes really fast. I can’t believe it is already November

[jessswooo]

I just started reading recently. There is a book thread on misc which made me decide to log my reading like my workout

I also just start food log today.

I find it really difficult to log food. I can only do it up to noon, then cannot weigh every food any more. I am also embarrassed to write when I over eat...I think workout log is a lot easier because it is only 2 hours.

How have you been? LOL, haven’t talked to you for a while. holiday is here. Anything planned?

I feel this year goes really fast. I can’t believe it is already November

Ya it's crazy. Every week I just get so astonished how fast it goes. Me and my bf are going to hawaii for thanksgiving for ~5 days and then I'm going to china to visit some of my family around christmas time. taking 2 weeks off. and coming back before new year. How about you?

I log my food once in a while just to get an idea of how im doing. So if i'm curious to find out my macros I usually log everything i ate for the day before. If i find out i ate too much then there's always time to adjust for the current/next day haha. It's ok. I heard that as long as your weekly macro is within the range you're good. a day or two of overeating doesn't matter that much.

Meanwhile.... I haven't read a book in YEARS. I do collect some books that i THINK that i'd be able to keep reading but they all end up sitting on my shelf untouched ;p You're doing something awesome!

[write2staceyz]

Day 104

Kneeling Squat 95lbx20x4;
Bridges 20x4;
Leg Curl 65lbx10x4;
Cable Lateral Leg Raise 30lbx12x4
HIIT Treadmill Run/Walk 30 mins

Reading Journal:
1, 10/18-10/28 "Principles" by Ray Dalio 10/10
2, 10/29- 11/1: "The Power of Habit" by Charles Duhigg 8/10
3, 11/1-11/6: "High Performance Habits" by Brendon Burchard 7/10
4, 11/6 "Unlimited Memory" by Kevin Horsley 3/10
5, 11/7-current Elon Musk by Ashlee Vance
6, 11/8-11/9 You Have the Right to Remain Innocent by James Duane 1/10
7, 11/12-current Red Rising by Pierce Brown

[write2staceyz]

Tues, Wednesday, Thursday, Friday skipped

Day 105

DB Shoulder Press 16lbx12x4;
DB Single Arm Bent Over Rows 15lnx12x4;
Jump 30 sec x3;
Front Raise/Lateral Raise 16lbx12x4;
Standing Rows 45lbx12x4;
Jump 30 secx3;
DB Arnold Press 20lbx12x4;
Jump 30 secx3;
Straight Arm Lat Pulls with Rope 30lbx12x4;
Jump 30 sec;
Incline DB Press 30lbx12x4;
Jump 30 sec;
Walking on incline level 10, speed up to 3.3 40 min;
Reverse Crunch on incline Bench 25x4;
Plank 45secx4;
Side plank 45secx4;
Jump 90secx6.

Reading Journal:
1, 10/18-10/28 "Principles" by Ray Dalio 10/10
2, 10/29- 11/1: "The Power of Habit" by Charles Duhigg 8/10
3, 11/1-11/6: "High Performance Habits" by Brendon Burchard 7/10
4, 11/6 "Unlimited Memory" by Kevin Horsley 3/10
5, 11/7-11/13 Elon Musk by Ashlee Vance
6, 11/8-11/9 You Have the Right to Remain Innocent by James Duane 1/10
7, 11/12-current Red Rising by Pierce Brown
8, 11/14-currrent Extreme Ownership: How U.S. Navy SEALs Lead and Win by Jocko Willink and Leif Babin
9, 11/17-11/18 Hillbilly Elegy - by J. D. Vance 10/10

[write2staceyz]

Sunday did partial weight lifting, Monday, Tuesday, Wednesday skipped, Thursday short run

Friday

Cable Pull Throughs 50lbx12x2, 40lbx12x2;
Jump Squats 30 sec x 4;
DB Reverse Lunges off Small step 10lbx12x4 each side;
Jump Squats 30 sec x 4;
Glute/ Hamstring Raise 12x4;
Ice Skaters 30 sec x 4;
Incline Walking level 10, speed up to 3.1 40 mins;
V Up 25x4;
Side Planks 45 sec x4;
Sit ups on incline Bench 10x8;

1, 10/18-10/28 "Principles" by Ray Dalio 10/10
2, 10/29- 11/1: "The Power of Habit" by Charles Duhigg 8/10
3, 11/1-11/6: "High Performance Habits" by Brendon Burchard 7/10
4, 11/6 "Unlimited Memory" by Kevin Horsley 3/10
5, 11/7-11/13 Elon Musk by Ashlee Vance 10/10
6, 11/8-11/9 You Have the Right to Remain Innocent by James Duane 1/10
7, 11/12-11/24 Red Rising Book 1 by Pierce Brown
8, 11/14-11/19 Extreme Ownership: How U.S. Navy SEALs Lead and Win by Jocko Willink and Leif Babin 10/10
9, 11/17-11/18 Hillbilly Elegy - by J. D. Vance 10/10
10 11/18-current, Think and Grow Rich by Napoleon Hill
11, 11/20-current, A Full Life by Jimmy Carter
12, 11/20-current Giant of the Senate by Al Franken
13, 11/22-11/23 When Breath Becomes Air by Paul Kalanithi

[write2staceyz]

Day 107

Workout: Upper Body Circuit

Straight Bar Shoulder Press 30lbx12x4, DB Bent Over Rows 30lbx12x4;
DB Curls 20lbx12x4, Tricep Rope Ext 20llbx12x4
DB Upright Rows 35lbx12x4, DB Pull Overs 20lbx12x4
DB Curls to Shoulder Press 20lbx12x4, Cable Tricep Kick backs 5lbx12x4

Abs:
Crunches on ball 25x4
Planks 30 sec x4
Side Plank 30 sec x4

1, 10/18-10/28 Principles by Ray Dalio 10/10
2, 10/29- 11/1: The Power of Habit: Why We Do What We Do in Life and Business by Charles Duhigg 8/10
3, 11/1-11/6: High Performance Habits: How Extraordinary People Become That Way by Brendon Burchard 7/10
4, 11/6 Unlimited Memory: How to Use Advanced Learning Strategies to Learn Faster, Remember More and be More Productive by Kevin Horsley 3/10
5, 11/7-11/13 Elon Musk: Inventing the Future by Ashlee Vance 10/10
6, 11/8-11/9 You Have the Right to Remain Innocent by James Duane 1/10
7, 11/12-11/24 Red Rising Book 1 by Pierce Brown 10/10
8, 11/14-11/19 Extreme Ownership: How U.S. Navy SEALs Lead and Win by Jocko Willink and Leif Babin 10/10
9, 11/17-11/18 Hillbilly Elegy - by J. D. Vance 10/10
10 11/18-11/30, Think and Grow Rich by Napoleon Hill 9/10
11, 11/20-11/29, A Full Life by Jimmy Carter 8/10
12, 11/20-11/29 Giant of the Senate by Al Franken 10/10
13, 11/22-11/23 When Breath Becomes Air by Paul Kalanithi 10/10
14, 11/26-12/04 The Power of Now: A Guide to Spiritual Enlightenment by Eckhart Tolle 1/10 (Finished 90% of this book)
15, 11/30-12/11, I Contain Multitudes: The Microbes Within Us and a Grander View of Life by Ed Yong 7/10
16, 12/4-current Thomas Jefferson: The Art of Power by Jon Meacham
17, 12/4-current The 7 Habits of Highly Effective People: Powerful Lessons in Personal Change by Stephen R. Covey
18, 12/9-current Ghost in the Wires: My Adventures as the World's Most Wanted Hacker by Kevin D. Mitnick, William L. Simon, Steve Wozniak

[write2staceyz]

Day 108

Workout: Glutes

Glute Flutter Kicks 4 x 45 sec, DB Step Ups to Reverse Lunge 4 x 12 each side
Cable Kick backs kneeling on bench 15lbx14 sets x 12 each side, Reverse Hip Thrust with ankle weights 4 sets x 20 x 35lb
DB Curtsey Lunge to Side Lunge 20lbx4 sets x 12 each side, Lateral Cable Kick backs 17.5lbx4 sets x 12 each side

reading:
finished ghost in the wire
now on the big short and thomas Jefferson, hope to finish it before the library due date

[write2staceyz]

Night workout

Squat (smith machine) 45lbx15, 65lbx15, 85lbx15,95lbx15
Deadlift (smith machine) 45lbx15, 65lbx15, 85lbx8x2,85lbx10
Pendlay Rows 30lbx15, 40lbx10,55lbx8,55lbx10
Lat Pull 70lbx15, 80lbx12x2,90lbx10;
Bench Press 45lbx15x4
Incline leg raise 16,12

[write2staceyz]

1/3.
Morning Fast Cardio
30 minutes treadmill walking/running

Night
Upper Body Circuit

Straight Bar Shoulder Press 25lbx25x4, DB Bent Over Rows 25lbx25x4;
DB Curls 25lbx25x4 Triceps Rope Ext 25lbx25x4;
DB Upright Row 25lbx25x4 DB Pull Overs 20lbx25x4;
DB Curls to Shoulder Press 25lbx10x2, Cable Tricepts Kick Backs 5lbx12x2

---
Reading Log: 2017
1, 10/18-10/28 Principles by Ray Dalio 10/10 (Business)
2, 10/29- 11/1: The Power of Habit: Why We Do What We Do in Life and Business by Charles Duhigg 8/10 (Self Help)
3, 11/1-11/6: High Performance Habits: How Extraordinary People Become That Way by Brendon Burchard 7/10 (Self Help)
4, 11/6 Unlimited Memory: How to Use Advanced Learning Strategies to Learn Faster, Remember More and be More Productive by Kevin Horsley 3/10 (Self Help)
5, 11/7-11/13 Elon Musk: Inventing the Future by Ashlee Vance 10/10 (Biography)
6, 11/8-11/9 You Have the Right to Remain Innocent by James Duane 1/10 (Political Science Nonfiction)
7, 11/12-11/24 Red Rising Book 1 by Pierce Brown 10/10 (Science Fiction Fantasy)
8, 11/14-11/19 Extreme Ownership: How U.S. Navy SEALs Lead and Win by Jocko Willink and Leif Babin 10/10 (Leadership)
9, 11/17-11/18 Hillbilly Elegy - by J. D. Vance 10/10 (autobiography)
10 11/18-11/30, Think and Grow Rich by Napoleon Hill 9/10 (Self Help)
11, 11/20-11/29, A Full Life by Jimmy Carter 8/10 (Autobiography)
12, 11/20-11/29 Giant of the Senate by Al Franken 10/10 (Autobiography)
13, 11/22-11/23 When Breath Becomes Air by Paul Kalanithi 10/10 (Autobiography)
14, 11/26-12/04 The Power of Now: A Guide to Spiritual Enlightenment by Eckhart Tolle 1/10 (Self Help)
15, 11/30-12/11, I Contain Multitudes: The Microbes Within Us and a Grander View of Life by Ed Yong 7/10 (Science)
16, 12/4-12/29 Thomas Jefferson: The Art of Power by Jon Meacham 5/10 (Biography)
17, 12/4-12/19 The 7 Habits of Highly Effective People: Powerful Lessons in Personal Change by Stephen R. Covey 10/10 (Self Help)
18, 12/9- 12/11 Ghost in the Wires: My Adventures as the World's Most Wanted Hacker by Kevin D. Mitnick, William L. Simon, Steve Wozniak 9/10 (Autobiography)
19, 12/11-12/15 The Big Short by Michael Lewis 9/10 (Finance Nonfiction)
20, 12/19-12/22 Becoming Myself: A Psychiatrist's Memoir by Irvin D. Yalom 7/10 (Autobiography)
21, 12/22-12/24 Man's Search for Meaning by Viktor E. Frankl 10/10 (Psychology)
22, 12/22-12/23 Lean In: Women, Work, and the Will to Lead 10/10 (Auto-Biography)
23, 12/24-12/25 How to Make Money in Stocks: A Winning System in Good Times or Bad by William J. O'Neil 10/10 (Investment)
24, 12/22-12/28 What Happened by Clinton, Hillary Rodham 9/10 (Auto-Biography)
25, 12/25-12/26 Waking Up: A Guide to Spirituality Without Religion by Sam Harris 4/10 (Spiritual)
26, 12/29-12/30 Harry Potter and the Sorcerer's Stone (Harry Potter #1) by J.K. Rowling 10/10 (Fantasy Fiction)

2018:
12/30/17-1/2/18, Flash Boys: A Wall Street Revolt by Lewis, Michael 9/10

Now Reading
12/30 - current The Art of the Start 2.0: The Time-Tested, Battle-Hardened Guide for Anyone Starting Anything by Guy Kawasaki
1/1-current Leonardo da Vinci by Walter Isaacson (Goodreads Author)
1/3-current Option B: Facing Adversity, Building Resilience and Finding Joy by Sheryl Sandberg, Adam Grant, Adam M. Grant

[write2staceyz]

Squat 45lbx15,95lbx15x4,105lbx15
Rowing Machine 50lbx20x4
Face Pulls 70lbx12, Tricep Pressdowns 50lbx12, 4 supersets
Leg Curl 50lbx12x3, 50lbx25,
Treadmill 10 mins

[Fiction2Fitness]

Nice workout today. I like doing face pulls and tricep pushdowns.

[write2staceyz]

Nice workout today. I like doing face pulls and tricep pushdowns.

Thanks! Admire your discipline too!

[write2staceyz]

Not very disciplined lately. Anyhow, try to get back on track

Squat 45lbx30,65lbx20, 75lbx20, 85lbx15
Lat Pull 70lbx20,80lbx15,80lbx10x2
Hip Thrust 60lbx12x2, 60lbx15,60lbx16
Treadmill 17 mins
Lunge 30lbx80, 30lbx85,30lbx100

[Fiction2Fitness]

Not very disciplined lately. Anyhow, try to get back on track

Squat 45lbx30,65lbx20, 75lbx20, 85lbx15
Lat Pull 70lbx20,80lbx15,80lbx10x2
Hip Thrust 60lbx12x2, 60lbx15,60lbx16
Treadmill 17 mins
Lunge 30lbx80, 30lbx85,30lbx100

Nice to see another post. Might not be as on track but you'll get there. Sweet on the hip thrusts. I still haven't figured out how to get about doing those at my current gym.

[write2staceyz]

Yesterday


Incline leg raise 15x4
Push up 20x4
High Stepping 120x4
Shoulder Press 30lbx20x4
Bent over Row 30lbx20x4
High Stepping 120x4
Arm Curl 20lbx4
Arm Lateral raise 20lbx4
Barbell extension 25lbx4
Jump jack 100x4

Today
Squat 65lbx25,75lbx20,85lbx20,95lbx15
Leg Curl 65lbx15, 65lbx20, 65lbx25,80lbx8
Lat pull down 80lbx15x2, 80lbx9,80lbx12
High Stepping 120x2
Lunges 35lbx100x2
Jumping jack 70x2

[write2staceyz]

Nice to see another post. Might not be as on track but you'll get there. Sweet on the hip thrusts. I still haven't figured out how to get about doing those at my current gym.

I use the bench press's bench, and use barbell to do the set. Since my weight is not heavy, so it is okay.
The setup will become challenging once it is over 90lb I agree.

[jessswooo]

I use the bench press's bench, and use barbell to do the set. Since my weight is not heavy, so it is okay.
The setup will become challenging once it is over 90lb I agree.

Hi Hi Hi How Have You Been?