Tilting at Windmills(Prognastat's Journal)

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prognastat
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Re: Tilting at Windmills(Prognastat's Journal)

Post by prognastat » Thu Oct 04, 2018 9:50 am

Finances September 2018

Still calculating the finances as 50% of our shared expenses as the divorce hasn’t been started yet and we are still sharing expenses.

Income September 2018

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| Category     |   $  |   %   |
|--------------|------|-------|
| Total        | 5375 | 100.0 |
| Paychecks    | 3252 |  60.6 |
| 401k         | 2123 |  39.4 |
This month’s income was a bit higher due to my wife receiving a bonus from work. My income was a little lower due to being on vacation for 3 weeks and not getting any OT during those weeks which usually means between 5 and 10 hours extra at 1.5 rate. The bonus outweighed the lower income to we still averaged higher than usual.

Spending September 2018

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| Category     |   $  |   %   |
|--------------|------|-------|
| Total        | 1942 | 100.0 |
| Home         |  847 |  43.6 |
| Pets         |  290 |  14.9 |
| Food         |  219 |  11.2 |
| Auto         |  132 |   6.8 |
| Entertainment|  128 |   6.6 |
| Bills        |  115 |   5.9 |
| Health       |  106 |   5.5 |
| Shopping     |   98 |   5.0 |
| Other        |    6 |   0.0 |
Went on a trip to visit family, but the ticket was already paid for in a previous month and I was staying with family so costs were barely higher than they usually would have been. We did have some vet related costs come up though. Other than that everything is trending in the right direction still.

Net Worth September 2018

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| Category     |    $    |   %   |
|--------------|---------|-------|
| Total        | 246,255 | 100.0 |
| Cash         |   9,194 |       |
| Home         | 108,365 |       |
| Investments  | 193,188 |       |
| Credit       |  -2,452 |       |
| Mortgage     | -62,040 |       |
Net worth grew about 5k from the previous month could be better, but I’ll take it.

Spending/Savings Rate September 2018

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| Category     |    $    |   %   |
|--------------|---------|-------|
| Income       |   5,375 | 100.0 |
| Spending     |   1,942 |  36.1 |
| Savings      |   3,433 |  63.8 |
Last edited by prognastat on Mon Oct 08, 2018 12:34 pm, edited 2 times in total.

PoorButWealthy
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Re: Tilting at Windmills(Prognastat's Journal)

Post by PoorButWealthy » Sat Oct 06, 2018 2:23 pm

While I was there my father in law helped me with some exercises that I was having trouble with, apparently I have a very short achilles tendon which is making it impossible for me to do the squats and lunges I've been wanting to add. I was however able to add deadlifts to my leg day. Hopefully I can stretch the tendon enough to allow me to add the squats and lunges.
Have you considered adding something under your heels (like e.g. small weight plates) and thus bringing your heels higher while doing squats and lunges? This helps a lot and often provides extra stability for the squatting. You could also consider purchasing a pair of weighlifting shoes with higher heels (e.g. https://www.roguefitness.com/adidas-pow ... matte-gold).

I have the same problem as you and I cannot squat without adding something under my heels or using weightlifting shoes.

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Kriegsspiel
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Re: Tilting at Windmills(Prognastat's Journal)

Post by Kriegsspiel » Sat Oct 06, 2018 10:20 pm

I also can barely squat with good form without wearing lifting shoes. I've had the same pair for about 2 decades.

prognastat
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Re: Tilting at Windmills(Prognastat's Journal)

Post by prognastat » Mon Oct 08, 2018 12:11 pm

I might have to give that a try, currently when I've been attempting to do squats I just fall flat on my ass.

I think going forward I'll also add a savings rate to my financial journal entries to keep track of that over time hopefully seeing steady improvements.

Scott 2
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Re: Tilting at Windmills(Prognastat's Journal)

Post by Scott 2 » Wed Oct 10, 2018 8:19 pm

Lifting! My favorite ERE topic :). I've had a lot of trouble with squat form. This long and boring video series helped me to think about the form differently - aligning a center of mass over a series of levers:

https://youtu.be/gpGA9f1boLQ

I'd summarize it as, you need to decide if you want your squat to be posterior chain dominant or quad dominant.

Posterior chain - wide stance, low bar, flat shoe, limited forward knee travel, a good amount of forward lean. I bet you can do this today.

Quad dominant - narrower stance, high bar, raised heel, more forward knee travel, limited forward lean. I bet this is what you struggle with.

I have a hard time doing a quad dominant squat, and it is what I want in my training. I have tight ankles and weak quads. They need the work. Some things that have helped me:

1. Height beneath the heels - a 5lb plate was enough for me. I eventually got tired of screwing with this and dropped it once I sorted the other tricks.

2. Doing some leg curls before I squat, to get my hamstrings firing in the bottom position. This helps keep a more upright torso.

3. Doing some glute activation work. I use a hip circle, walk forwards and backwards, left and right, do some body weight squats. Firing the glutes helps keeps the torso upright. It also reduces the amount of bend needed at the ankles.

4. Moving the center of mass of the bar forward relative to the center of mass of my body. High bar does this more so than low bar. You can take it further, with a front squat. If even that isn't working, a goblet squat might.

5. I also spent a lot of time playing with my squat stance width, trying to balance the trade off between foot spacing, upright torso and forward travel of the knees. Squatting directly in front of a wall will give you this feedback very quickly.

prognastat
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Re: Tilting at Windmills(Prognastat's Journal)

Post by prognastat » Thu Oct 11, 2018 10:56 am

Thanks for all the tips. Hopefully once things calm down at work again and I'm no longer working 11+ hours a day I can take some time to try making it work.

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Kriegsspiel
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Re: Tilting at Windmills(Prognastat's Journal)

Post by Kriegsspiel » Thu Oct 11, 2018 7:28 pm

Paul Carter wrote an article about different squatting styles on his Lift Run Bang blog a while ago that was helpful. Personally, I don't think you should "decide" to be a posterior chain squatter (low bar, wide stance) or quad (high bar, close stance). You just go with whatever you're strongest at and go for it. Personally, I squat with low bar position and fairly close stance.

prognastat
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Re: Tilting at Windmills(Prognastat's Journal)

Post by prognastat » Thu Nov 01, 2018 6:45 pm

Finances October 2018

Still calculating the finances as 50% of our shared expenses as the divorce hasn’t been finalised yet and we are still sharing expenses.

Income October 2018

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| Category     |   $   |   %   |
|--------------|-------|-------|
| Total        | 6,860 | 100.0 |
| Paychecks    | 4,511 |  65.7 |
| 401k         | 2,349 |  34.3 |
This month’s income was a lot higher than usual, almost double, due to both my wife and I receiving bonuses and a bunch of additional hours(50+ hours a week) on my part. If only every month was this good…

Spending October 2018

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| Category     |   $  |   %   |
|--------------|------|-------|
| Total        |2,762 | 100.0 |
| Home         |  737 |  26.7 |
| Entertainment|  501 |  18.1 |
| Food         |  473 |  17.1 |
| Pets         |  277 |  10.0 |
| Health       |  219 |   7.9 |
| Bills        |  155 |   5.5 |
| Legal        |  147 |   5.3 |
| Hobbies      |   81 |   2.9 |
| Auto         |   67 |   2.4 |
| Insurance    |   58 |   2.0 |
| Gifts        |   45 |   1.6 |
| Other        |    7 |   0.0 |
More vet bills and my wife went on a spending bender for a video game, despite wanting us to agree to spend a minimal amount on personal spending until the divorce and finances have been finalised. She also took a trip to family for a week, though the ticket was paid for as expected this has lead to a little more spending on eating out and similar expenses.

A good example of why there would always be issues financially in our relationship as she wanted an agreement to limit personal spending until the divorce and then spending $600 without asking or even warning.

There were also some fees related to starting the divorce process.

Healthcare spending was up a little as I bought a new pair of glasses, however given how long my last pair lasted it should be many years before it will need replacing.

At least utilities were down some now that temperatures are finally dropping.

Net Worth October 2018

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| Category     |    $    |   %   |
|--------------|---------|-------|
| Total        | 242,544 | 100.0 |
| Cash         |  10,546 |       |
| Home         | 107,381 |       |
| Investments  | 188,758 |       |
| Credit       |  -2,101 |       |
| Mortgage     | -61,913 |       |
Net worth went down about 4k from the previous month despite added savings, investments and paying off debt due to obvious reasons.

Spending/Savings Rate October 2018

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| Category     |    $    |   %   |
|--------------|---------|-------|
| Income       |   6,860 | 100.0 |
| Spending     |   2,762 |  40.2 |
| Savings      |   3,433 |  59.8 |

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Riggerjack
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Re: Tilting at Windmills(Prognastat's Journal)

Post by Riggerjack » Mon Nov 05, 2018 11:04 am

A good example of why there would always be issues financially in our relationship as she wanted an agreement to limit personal spending until the divorce and then spending $600 without asking or even warning.
That's hard, and I am sorry you are dealing with this.

This falls under the category of "when entering a contract, I am responsible for upholding my end, and enforcement of terms" as 7w5 likes to point out. This is a skill that needs practice. Setting up agreements with terms for failure to uphold the agreement set up at the same time, when it can be decided with calm minds and good intentions.

We all fail at achieving goals. That includes relationship goals. After failure happens is the wrong time to decide on corrective action, while emotions are high. Agreement to make a change has to have enforcement mechanism of that change, built in from the start.

Otherwise it devolves into one person hounding the other for as long as the relationship lasts, and alienated partners.

Or so I have read...

Good luck.

prognastat
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Re: Tilting at Windmills(Prognastat's Journal)

Post by prognastat » Mon Nov 05, 2018 11:16 am

Thanks. It's not really new, but usually it's me asking us to limit spending and being disappointed in the outcome rather than her asking it and still ending up disappointed. I was hoping that since this time the request came from herself it would be different, but I guess I should have known better after many years of experience.

It's kind of hard to set up any enforcement terms when a divorce has already been agreed upon and I'm trying to keep the whole thing amicable at least. So I haven't made a big deal of it.

I've definitely learned that I'm going to have to be clearer in my expectations in future relationships from the beginning.

prognastat
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Re: Tilting at Windmills(Prognastat's Journal)

Post by prognastat » Tue Nov 06, 2018 12:21 pm

Health October 2018

This month wasn’t great on the diet front, but could be worse. I made some progress in weight loss, then gain a decent bit back. My wife brought ice cream and chocolate in the house and I caved and broke my keto diet and ate way too much ice cream and chocolate. Then I got back on course a little and halloween came around and wrecked it again. In the end I lost less than a pound. At least I didn’t gain, but not the rate I’m expecting of myself.

Working out I could have pushed harder, but did move up in weight some on almost all exercises so there is some progress. Most progress was made on the Deadlifts as I’m still settling on a weight where I’m pushing my limits without jumping up a lot from one week to the next and risking injury. Moved up some every single week and don’t think I’ve hit it just yet.

Due to a lot of extra hours at work I did cut out a little of my cardio to save some time, this will hopefully be changing back in this next month.

My goal for next month is to stick to my diet, increase my cardio back to what I was doing before my hours at work increased, and pushing my weights up some again. I’m hoping this will lead to some more weight loss than I experienced this month. I would like to at least be below 180 Lbs before the end of this month.

Health Metrics October 2018

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| Category | Absolute | Loss |
|----------|----------|------|
| Weight   |    183.2 | 46.8 |
| BodyFat% |     20.2 | 15.8 |
Workout Progress October 2018

Mondays(Back Day):

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| Exercise                | Reps | Lbs | Cals | Time |
|-------------------------|------|-----|------|------|
| Pull Ups                |   20 | -60 | N/A  | N/A  |
| Pull Ups                |   15 | -60 | N/A  | N/A  |
| Pull Ups                |   12 | -60 | N/A  | N/A  |
| Pull Ups                |   10 | -60 | N/A  | N/A  |
| Pull Ups                |   10 | -60 | N/A  | N/A  |
| Push Ups                |   16 | N/A | N/A  | N/A  |
| Push Ups                |   16 | N/A | N/A  | N/A  |
| Push Ups                |   16 | N/A | N/A  | N/A  |
| Push Ups                |   16 | N/A | N/A  | N/A  |
| Push Ups                |   16 | N/A | N/A  | N/A  |
| Cardio                  | N/A  | N/A |   73 |   5m |
| Wide Grip Lat Pulldowns |   12 | 110 | N/A  | N/A  |
| Wide Grip Lat Pulldowns |   12 | 110 | N/A  | N/A  |
| Wide Grip Lat Pulldowns |   12 | 110 | N/A  | N/A  |
| Wide Grip Lat Pulldowns |   12 | 110 | N/A  | N/A  |
| Hammer Strength Row     |   12 |  95 | N/A  | N/A  |
| Hammer Strength Row     |   12 |  95 | N/A  | N/A  |
| Hammer Strength Row     |   12 |  95 | N/A  | N/A  |
| Hammer Strength Row     |   12 |  95 | N/A  | N/A  |
| Cardio                  | N/A  | N/A |   71 |   5m |
| One Arm Row             |   12 |  55 | N/A  | N/A  |
| One Arm Row             |   12 |  55 | N/A  | N/A  |
| One Arm Row             |   12 |  55 | N/A  | N/A  |
| One Arm Row             |   12 |  55 | N/A  | N/A  |
| Back Hyperextensions    |   25 |  25 | N/A  | N/A  |
| Back Hyperextensions    |   20 |  25 | N/A  | N/A  |
| Back Hyperextensions    |   15 |  25 | N/A  | N/A  |
| Back Hyperextensions    |   15 |  25 | N/A  | N/A  |
| Cardio                  | N/A  | N/A |   70 |   5m |
| Plank                   | N/A |  N/A | N/A  |  60s |
| Plank                   | N/A |  N/A | N/A  |  60s |
| Plank                   | N/A |  N/A | N/A  |  60s |
| Leg Raises              |  12 |  N/A | N/A  | N/A  |
| Leg Raises              |  12 |  N/A | N/A  | N/A  |
| Leg Raises              |  12 |  N/A | N/A  | N/A  |
| Side Plank              | N/A |  N/A | N/A  |  60s |
| Side Plank              | N/A |  N/A | N/A  |  60s |
| Side Plank              | N/A |  N/A | N/A  |  60s |
| Cardio                  | N/A  | N/A |   80 |   5m |
Tuesdays(Chest Day):

Code: Select all

| Exercise                    | Reps | Lbs | Cals | Time |
|-----------------------------|------|-----|------|------|
| Bench Press                 |   12 |  90 | N/A  | N/A  |
| Bench Press                 |   10 | 100 | N/A  | N/A  |
| Bench Press                 |    8 | 110 | N/A  | N/A  |
| Bench Press                 |    6 | 120 | N/A  | N/A  |
| Bench Press                 |    4 | 140 | N/A  | N/A  |
| Bench Press                 |    4 | 140 | N/A  | N/A  |
| Bench Press                 |    4 | 140 | N/A  | N/A  |
| Bench Press                 |    4 | 140 | N/A  | N/A  |
| Cardio                      | N/A  | N/A | 133  |  15m |
| Incline Bench Press         |   12 |  80 | N/A  | N/A  |
| Incline Bench Press         |   12 |  80 | N/A  | N/A  |
| Incline Bench Press         |   12 |  80 | N/A  | N/A  |
| Incline Bench Press         |   12 |  80 | N/A  | N/A  |
| Hammer Strength Bench Press |   15 |  90 | N/A  | N/A  |
| Hammer Strength Bench Press |   15 |  90 | N/A  | N/A  |
| Hammer Strength Bench Press |   15 |  90 | N/A  | N/A  |
| Hammer Strength Bench Press |   15 |  90 | N/A  | N/A  |
| Cardio                      | N/A  | N/A | 133  |  15m |
| Weighted Dips               |   10 | -50 | N/A  | N/A  |
| Weighted Dips               |   10 | -50 | N/A  | N/A  |
| Weighted Dips               |   10 | -50 | N/A  | N/A  |
| Weighted Dips               |   10 | -50 | N/A  | N/A  |
| Chest Fly                   |   12 |  95 | N/A  | N/A  |
| Chest Fly                   |   12 |  95 | N/A  | N/A  |
| Chest Fly                   |   12 |  95 | N/A  | N/A  |
| Chest Fly                   |   12 |  95 | N/A  | N/A  |
| Cardio                      | N/A  | N/A | 134  |  15m |
Wednesday(Leg Day):

Code: Select all

| Exercise                | Reps | Lbs | Cals | Time |
|-------------------------|------|-----|------|------|
| Deadlifts               |   12 | 100 | N/A  | N/A  |
| Deadlifts               |   10 | 100 | N/A  | N/A  |
| Deadlifts               |    8 | 100 | N/A  | N/A  |
| Deadlifts               |    6 | 100 | N/A  | N/A  |
| Leg Press               |   27 | 540 | N/A  | N/A  |
| Leg Press               |   27 | 450 | N/A  | N/A  |
| Leg Press               |   35 | 360 | N/A  | N/A  |
| Leg Press               |   40 | 270 | N/A  | N/A  |
| Leg Press               |   45 | 180 | N/A  | N/A  |
| Leg Press               |   45 |  90 | N/A  | N/A  |
| Leg Extension           |   20 | 125 | N/A  | N/A  |
| Leg Extension           |   20 | 125 | N/A  | N/A  |
| Leg Extension           |   20 | 125 | N/A  | N/A  |
| Leg Curls               |   20 |  85 | N/A  | N/A  |
| Leg Curls               |   20 |  85 | N/A  | N/A  |
| Leg Curls               |   20 |  85 | N/A  | N/A  |
| Calf Raise              |   20 | 150 | N/A  | N/A  |
| Calf Raise              |   20 | 150 | N/A  | N/A  |
| Calf Raise              |   20 | 150 | N/A  | N/A  |
Thursday(Shoulder Day):

Code: Select all

| Exercise                | Reps | Lbs | Cals | Time |
|-------------------------|------|-----|------|------|
| Military Press          |   10 |  90 | N/A  | N/A  |
| Military Press          |    8 |  90 | N/A  | N/A  |
| Military Press          |    6 |  90 | N/A  | N/A  |
| Military Press          |    5 |  90 | N/A  | N/A  |
| Military Press          |    4 |  90 | N/A  | N/A  |
| Military Press          |    3 |  90 | N/A  | N/A  |
| Military Press          |    3 |  90 | N/A  | N/A  |
| Cardio                  | N/A  | N/A | 140  |  15m |
| Arnold Press            |   12 |  70 | N/A  | N/A  |
| Arnold Press            |   12 |  70 | N/A  | N/A  |
| Arnold Press            |   12 |  70 | N/A  | N/A  |
| Arnold Press            |   12 |  70 | N/A  | N/A  |
| Barbell Shrugs          |   12 |  90 | N/A  | N/A  |
| Barbell Shrugs          |   12 |  90 | N/A  | N/A  |
| Barbell Shrugs          |   12 |  90 | N/A  | N/A  |
| Barbell Shrugs          |   12 |  90 | N/A  | N/A  |
| Cardio                  | N/A  | N/A | 140  |  15m |
| Lateral Raises          |   12 |  30 | N/A  | N/A  |
| Lateral Raises          |   12 |  30 | N/A  | N/A  |
| Lateral Raises          |   12 |  30 | N/A  | N/A  |
| Front Raises            |   12 |  30 | N/A  | N/A  |
| Front Raises            |   12 |  30 | N/A  | N/A  |
| Front Raises            |   12 |  30 | N/A  | N/A  |
| Rear Delt Flys          |   12 |  70 | N/A  | N/A  |
| Rear Delt Flys          |   12 |  70 | N/A  | N/A  |
| Rear Delt Flys          |   12 |  70 | N/A  | N/A  |
| Cardio                  | N/A  | N/A | 140  |  15m |
Friday(Arm Day):

Code: Select all

| Exercise                | Reps | Lbs   | Cals | Time |
|-------------------------|------|-------|------|------|
| Barbell Curls           |   10 |  70   | N/A  | N/A  |
| Barbell Curls           |   10 |  70   | N/A  | N/A  |
| Barbell Curls           |   10 |  70   | N/A  | N/A  |
| Skull Crushers          |   10 |  50   | N/A  | N/A  |
| Skull Crushers          |   10 |  50   | N/A  | N/A  |
| Skull Crushers          |   10 |  50   | N/A  | N/A  |
| Cardio                  | N/A  | N/A   |  70  |  15m |
| Preacher Curls          |   10 |  60   | N/A  | N/A  |
| Preacher Curls          |   10 |  60   | N/A  | N/A  |
| Preacher Curls          |   10 |  60   | N/A  | N/A  |
| French Curls            |   10 |  50   | N/A  | N/A  |
| French Curls            |   10 |  50   | N/A  | N/A  |
| French Curls            |   10 |  50   | N/A  | N/A  |
| Cardio                  | N/A  | N/A   |  70  |  15m |
| Hammer Curls            |   10 |  50   | N/A  | N/A  |
| Hammer Curls            |   10 |  50   | N/A  | N/A  |
| Hammer Curls            |   10 |  50   | N/A  | N/A  |
| Tricep Rope Pull Downs  |   10 |  45.5 | N/A  | N/A  |
| Tricep Rope Pull Downs  |   10 |  45.5 | N/A  | N/A  |
| Tricep Rope Pull Downs  |   10 |  45.5 | N/A  | N/A  |
| Cardio                  | N/A  | N/A   |  70  |  15m |
| Wrist Curls             |   20 |  40   | N/A  | N/A  |
| Wrist Curls             |   20 |  40   | N/A  | N/A  |
| Wrist Curls             |   20 |  40   | N/A  | N/A  |
| Reverse Wrist Curls     |   20 |  25   | N/A  | N/A  |
| Reverse Wrist Curls     |   20 |  25   | N/A  | N/A  |
| Reverse Wrist Curls     |   20 |  25   | N/A  | N/A  |
| Plank                   | N/A  |  N/A  | N/A  |  60s |
| Plank                   | N/A  |  N/A  | N/A  |  60s |
| Plank                   | N/A  |  N/A  | N/A  |  60s |
| Leg Raises              |   12 |  N/A  | N/A  | N/A  |
| Leg Raises              |   12 |  N/A  | N/A  | N/A  |
| Leg Raises              |   12 |  N/A  | N/A  | N/A  |
| Side Plank              | N/A  |  N/A  | N/A  |  60s |
| Side Plank              | N/A  |  N/A  | N/A  |  60s |
| Side Plank              | N/A  |  N/A  | N/A  |  60s |

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