Month: December 2022

fitness

Last Workout of 2022

Bruce ColemanLeave a comment
Body weight calf exercise

More than once I got distracted this morning with my own thoughts. Good thoughts to be sure, but they tend to extend my workout time. I’ve learned to just jot them down and then re-focus on the work at hand. Or in today’s case, focus on working the calves. Some people believe you are either born with calves or you’re not. I’m not one of these people. Calves are hard to grow for some of us though. I suppose it has more to do with how hard it is to feel them working when you can’t really see them. Looking at the picture above has got me thinking that it is time for me to experiment with different foot positioning for theses exercises.

It was another really good workout overall. I will look to increase the intensity with this C workout starting next year. Not to sure how I’m going to do that just yet. I’ll let it simmer a little.

PLANNEDACTUALCOMMENTS
Start/Finish – 0430/06000430/0655Saturday morning, no real time restriction for the day, so it went long.
Daily Min (Floor)as planned
Jump Rope Tabataas plannedI only caught the rope once. That’s a huge improvement since I started jumping rope again about a month ago. I’m easing back into the jump rope. My surgeon said never again, but my God says first the blade, then the ear, and then the full corn in the ear.
Vitalizeras planned10 minutes
Double Arm Swing on Rebounderas plannedStrapped. Gentle bounce up and down for 10 minutes. Hanging/Radar chest pull before and after.
Standing Calf Raise/loweras planned30/30/20
Tibia Raiseas planned30/30/20
Squatting Calf Raiseas planned30/30/20
Donkey Calf Raise/loweras planned30/30/20
Horse Stance pump and punchas plannedAlmost forgot this one. I had started my personal hygiene before I remembered. Went back to get it in and then returned to shave and shower. It was pretty tough this morning. That 1 minute felt really long.
Mandatory Posesas planned

The purpose of this blog is to encourage, inspire, and connect with other like-minded Christian men who are over the age of 40. Subscribe with your email. Leave some comments pertaining to the faith, fitness, bodybuilding, and working out. Praying that all who find this blog may be blessed by it.

faith

Devotional for December 31

Bruce ColemanLeave a comment
Scuba diving near the wonders at the bottom of the sea

Let All Creation Praise the Name of the Lord

148 Praise ye the Lord. Praise ye the Lord from the heavens: praise him in the heights.
2 Praise ye him, all his angels: praise ye him, all his hosts.
3 Praise ye him, sun and moon: praise him, all ye stars of light.
4 Praise him, ye heavens of heavens, and ye waters that be above the heavens.
5 Let them praise the name of the Lord: for he commanded, and they were created.
6 He hath also stablished them for ever and ever: he hath made a decree which shall not pass.
7 Praise the Lord from the earth, ye dragons, and all deeps:
8 Fire, and hail; snow, and vapours; stormy wind fulfilling his word:
9 Mountains, and all hills; fruitful trees, and all cedars:
10 Beasts, and all cattle; creeping things, and flying fowl:
11 Kings of the earth, and all people; princes, and all judges of the earth:
12 Both young men, and maidens; old men, and children:
13 Let them praise the name of the Lord: for his name alone is excellent; his glory is above the earth and heaven.
14 He also exalteth the horn of his people, the praise of all his saints; even of the children of Israel, a people near unto him. Praise ye the Lord. Psalm 148 (KJV)

The Prayer Appointed for This Week

Almighty God, you have given your only-begotten Son to take our nature upon him, and to be born of a pure virgin: Grant that I, who have been born again and made your child by adoption and grace, may daily be renewed by your Holy Spirit; through my Lord Jesus Christ, to whom with you and the same Spirit be honor and glory, now and for ever. Amen. Book of Common Prayer

The Morning Inspiration

Wisdom begins with the fear of the Lord, so says the holy Scriptures. Everyday life is full of choices. We can do this or that. We can go here or there. Remembering that all that we do is seen by God, our love for God compels us to want to do only what pleases Him. This is in contrast to the fear of bees in a person who is allergic to bee stings. Such fear in them is motivated by self-preservation, because if they are stung they could die. However, the fear of the Lord is different in that it is not so much for avoiding punishment as it is for being in love. The fear of the Lord functions like a guard rail on the narrow way to keep us in the love of God. This is wisdom indeed. To all those who are finding the way difficult, bear with it for as long as it takes for the switch to flip. When things get as hard as they can possibly get, realize from that point on they can only get easier. Be strong and courageous. Hold on, trusting in God Almighty. Put all your hope in God alone. Give thanks for His unchangeable goodness toward us. Rejoice and praise the Lord regardless of current circumstances, which are only temporary even though they sometimes linger with no end in sight. O Lord, let the words of our mouths and the mediation of our hearts be pleasing to You. And let our prayers always be in accordance with Thy will. Let the Fear of the Lord always be before our eyes so that we do Thy will and turn not to the left nor to the right. Let all that is within us praise Thy Holy Name!

Today’s Question to Consider

Last day of the year. Is there anything that remains you need to praise God for before we head into the new year?

fitness

The B Workout

Bruce ColemanLeave a comment
Over 40 man taking a Bodybuilding front pose selfie

The B workouts are my favorite workouts of the week. Straight up bodybuilding baby! I have nearly perfected the technique for using light dumbbells to work the entire upper body. I’m getting better results using 5 pound dumbbells at home than I used to get when I was using a fully stocked gym loaded with thousands of pounds of bars and plates.

This is definitely a joint friendly workout. Something everyone comes to appreciate as they get older. It’s all pump and only the good kind of pain. Hard to fit it all within 90 minutes though. I’m going to need to work at reducing transition time between activities. Here’s what it looked like this morning:

PLANNEDACTUALCOMMENTS
Start/Finish – 0430/060004:14/06:28Having 2 hours rather than 90 minutes would be idea for me
Daily Min. (Feet)as plannedtook 23 minutes
Jump Rope Tabataas plannedCaught the rope less today. Still feeling last calf workout
Ab Wheelas planned10 reps on knees
Light Dumbbell
Pump Feast		as plannedChest: 3 moves, 30+1 reps each move
Biceps: 5 moves, 30+1 reps each move
Triceps: 5 moves, 30+1 reps each move
Shoulders: 5 moves, 30+1 reps each move
Traps: 2 moves, 30+1 reps each move
Back: 4 moves, 30+1 reps each move
total time: approximately 48 minutes
Mandatory Posesas plannedEasier than yesterday. I was able to hold each pose longer with less effort.

The purpose of this blog is to encourage, inspire, and connect with other like-minded Christian men who are over the age of 40. Subscribe with your email. Leave some comments pertaining to the faith, fitness, bodybuilding, and working out. Praying that all who find this blog may be blessed by it.

faith

Devotional for December 30

Bruce ColemanLeave a comment
Little church in open country

Holiness Adorns His House Forever

1 The Lord reigneth, he is clothed with majesty; the Lord is clothed with strength, wherewith he hath girded himself: the world also is stablished, that it cannot be moved.
2 Thy throne is established of old: thou art from everlasting.
3 The floods have lifted up, O Lord, the floods have lifted up their voice; the floods lift up their waves.
4 The Lord on high is mightier than the noise of many waters, yea, than the mighty waves of the sea.
5 Thy testimonies are very sure: holiness becometh thine house, O Lord, for ever. Psalm 93 (KJV)

The Prayer Appointed for This Week

Almighty God, you have given your only-begotten Son to take our nature upon him, and to be born of a pure virgin: Grant that I, who have been born again and made your child by adoption and grace, may daily be renewed by your Holy Spirit; through my Lord Jesus Christ, to whom with you and the same Spirit be honor and glory, now and for ever. Amen. Book of Common Prayer

The Morning Inspiration

The Bible tells us that when the world was young, mankind’s thoughts were only of evil. All would have perished had Noah not found favor in the eyes of God. The hour of God’s judgement came and Noah was 75 years in preparing the ark as God commanded. It had one door. God closed the door sealing Noah, his family, and the animals inside. After which, the flood came suddenly wiping the earth clean. Only those in the ark lived. Now we have come full circle. The earth is once again filled to the brim with those who only think of evil constantly. God, in His mercy, has provided another ark to save those who know that judgement is coming. This latter day ark of God given to save all those who will believe is Jesus Christ. Just as non-believers were sweep away suddenly by the flood, so too will the non-believers perish when the last trumpet sounds. The judgement day of the Lord draws near, and only those who are in Christ Jesus will be saved. Jesus is the only door and the only way. Only those whose names are written in the Lamb’s book of life have the boarding pass for eternal life. Let us press on then to make our calling and election sure by receiving the true freedom that comes from an inward obedience to the word of God in Christ Jesus.

Today’s Question to Consider

Having been saved by faith alone, what are some of the practical ways we make our calling and election sure?

fitness

The A Workout

Bruce Coleman2 Comments
Early Morning Kettlebell snatch workout

It was frosty and 29 degrees F for my Thursday’s A workout this morning. As long as you can go inside and get warm, a little chilly fresh air only does a body good. Super workout, but overall it is taking too much time. Going to have to trim things down a bit. I would like to keep my workouts to 90 minutes. Especially on the days when I have to go to work.

I felt a little drained after my workout today. A little sore in a few places probably because of the accumulation of this week’s workouts. Thursday, Friday, and Saturdays are usually my toughest to do workouts. Anyway, the main course of my A workout is done with my 20 kg (44 lbs) kettlebell. The Goblet Squat won the randomized 20 reps for today. Here’s what I did for the whole A workout:

PLANNEDACTUALCOMMENTS
Start/Finish – 0430/060004:30/06:45Short form will save about 15 minutes. May consider moving jump rope to a second workout later in the day.
Daily Min (Floor)as plannedtook 24 minutes
Jump Rope Tabataas plannedFeeling yesterday’s calf workout. Still occasionally catching the rope
Skin Brushingas plannedtook 16 minutes. This will likely have to be cut out on work days.
Ab Wheelas planned10 reps on knees
Kettlebellas plannedGoblet Squat 4 sets of 5 reps
Australian chin-up 10 reps
Swing 10 reps each arm
Dive Bomber Push-up 10 reps
Snatch 10 reps each arm
total time 16 minutes
Mandatory Posesas plannedThis was tough today…took a lot of effort
faith

Devotional for December 29

Bruce ColemanLeave a comment
Open wave with sun in the cone symbolizing the love of God

I Love You, O Lord

1 I will love thee, O Lord, my strength.
2 The Lord is my rock, and my fortress, and my deliverer; my God, my strength, in whom I will trust; my buckler, and the horn of my salvation, and my high tower.
31 For who is God save the Lord? or who is a rock save our God?
32 It is God that girdeth me with strength, and maketh my way perfect. Psalm 18:1-2, 31-32 (KJV)

The Prayer Appointed for This Week

Almighty God, you have given your only-begotten Son to take our nature upon him, and to be born of a pure virgin: Grant that I, who have been born again and made your child by adoption and grace, may daily be renewed by your Holy Spirit; through my Lord Jesus Christ, to whom with you and the same Spirit be honor and glory, now and for ever. Amen. Book of Common Prayer

The Morning Inspiration

A life of too much comfort and ease will tarnish the golden years with weakness. Watch yourself as you watch popular entertainment. Beware of the influence of social media. By accident or design, they tend to conform us to ungodly ways of thinking and kindle ungodly desires within us. The popular culture of our day is a tool of the thief that comes only to steal, kill, and destroy. The man-made light coming from big and small screens conditions the mind little by little unless it is diligently guarded against. Anything that dishonors God, or contradicts the word of God as written in the Holy Bible, is to be rejected. Do not be deceived. The pursuit of happiness for its own sake is as vain as a dog chasing its own tail. Life is more than having a good time. A good life is more than what we eat, more than what we do, more than what we wear, more than what we have, more than where we go, and more than where we live. The good life is made possible only by allowing the manifold grace of God to shine forth in our life. Without knowing Jesus Christ, life is just a bubble waiting to burst. Seek to know Him better, because the single most important thing in this life is a personal relationship with our Lord Jesus Christ. Jesus is alive and we can know Him. Thus are we commanded: “Be still and know that I am God.”

Today’s Question to Consider

How do we protect ourselves from the worldliness all around us that would have us forget God?

fitness

The C Workout

Bruce ColemanLeave a comment
Over 40 Christian Male

I’ve been repeating the same three workouts two times a week for the past 8 months or so. Monday and Thursday starts with my A workout, Tuesday and Friday with my B workout, and Wednesday and Saturday are for my C workouts. I do these workouts from home. I started working out from home when I was living in the middle of the jungle in Thailand with no convenient access to a gym. Since moving back to the USA, I now have all kinds of gym options available to me. I haven’t really had the desire to go to any of them though. I may return to the gym at some point. It’s just right now I don’t feel the need.

Excellent workout today. Getting stronger and my performance of each exercise is still improving. Here’s what I did for my C workout today:

PLANNEDACTUALCOMMENTS
Start/Finish – 0430/060004:15/0626Christmas vacation, took my time
Daily Min (Feet)as planned
Jump Rope Tabataas plannedNot as hard, but still occasionally catching the rope
Vitalizeras planned10 minutes
Double Arm Swing on Rebounderas plannedNo air…found the rebounder in neighbor’s trash. First time I used it I popped a spring. So, just gentle flow up and down for 10 minutes.
Ab Wheelas plannedOn knees, 10 reps
Standing Calf Raise/loweras planned30/30/20
Tibia Raiseas planned30/30/20
Squatting Calf Raiseas planned30/30/20
Donkey Calf Raise/loweras planned30/30/20
Horse Stance pump and punchas planned1 minute
Mandatory Posesas planned

The purpose of this blog is to encourage, inspire, and connect with other like-minded Christian men who are over the age of 40. Subscribe with your email. Leave some comments pertaining to the faith, fitness, bodybuilding, and working out. Praying that all who find this blog may be blessed by it.

faith

Devotional for December 28

Bruce Coleman1 Comment
Two men running with eyes focused on God

Our Eyes Look to the Lord Our God

123 Unto thee lift I up mine eyes, O thou that dwellest in the heavens.
2 Behold, as the eyes of servants look unto the hand of their masters, and as the eyes of a maiden unto the hand of her mistress; so our eyes wait upon the Lord our God, until that he have mercy upon us.
3 Have mercy upon us, O Lord, have mercy upon us: for we are exceedingly filled with contempt.
4 Our soul is exceedingly filled with the scorning of those that are at ease, and with the contempt of the proud. Psalm 123 (KJV)

The Prayer Appointed for This Week

Almighty God, you have given your only-begotten Son to take our nature upon him, and to be born of a pure virgin: Grant that I, who have been born again and made your child by adoption and grace, may daily be renewed by your Holy Spirit; through my Lord Jesus Christ, to whom with you and the same Spirit be honor and glory, now and for ever. Amen. Book of Common Prayer

The Morning Inspiration

A bookworm can be made by reading alone, but disciples are best made by following the example of their teacher. Strive to have your life show by every thought and every deed that you are a true disciple of our Lord Jesus Christ. It is not the one who knows the most that will be saved, but he who has enough faith to do all the truth he knows that will enter the kingdom of heaven. Let us not grow weary of doing good. We may sow with tears, but we are promised to reap with joy. Look around and know that even though it is sometimes delayed, everyone reaps what they have sowed. This is one of the first principles of the kingdom of God.

Today’s Question to Consider

Why is the Bible important for teachers, students, leaders, and followers?

faith

Devotional for December 27

Bruce ColemanLeave a comment
Pilgrims in small boat heading to a big Cross in the middle of a lake at sunrise.

It is Good to Tell of His Lovingkindness in the Morning

92 In thee, O Lord, do I put my trust; let me never be ashamed: deliver me in thy righteousness.
2 Bow down thine ear to me; deliver me speedily: be thou my strong rock, for an house of defence to save me.
3 For thou art my rock and my fortress; therefore for thy name's sake lead me, and guide me.
4 Pull me out of the net that they have laid privily for me: for thou art my strength.
5 Into thine hand I commit my spirit: thou hast redeemed me, O Lord God of truth. Psalm 31:1-5 (KJV)

The Prayer Appointed for This Week

Almighty God, you have given your only-begotten Son to take our nature upon him, and to be born of a pure virgin: Grant that I, who have been born again and made your child by adoption and grace, may daily be renewed by your Holy Spirit; through my Lord Jesus Christ, to whom with you and the same Spirit be honor and glory, now and for ever. Amen. Book of Common Prayer

The Morning Inspiration

Life in Babylon of the last days is hard. Just watch the world news for five minutes and see. Sniffing glue makes stupid; cookie dough makes fat; and the less one moves, the less one will be able to move. We may be in this world, yet by faith we can live in Christ. Christ in us and we in Christ. In the world, but not of the world. From one end of the earth to the other, publish the good news that in Christ there is healing for the brokenhearted, freedom for the captive, recovery of sight for the blind, liberty for the oppressed, and that the favor of the Lord is today available to all. Not because we deserve it. Grace is poured upon us from above only because of the lovingkindness of the Lord. Call on the name of the Lord, and ask for what you need. Why does anyone think it strange that the Almighty Creator of heaven and earth does the impossible? All power and might belongs to God and nothing is too hard for Him. Remember the Lord did no mighty work in Nazareth because their unbelief unplugged them from the power of God. When thinking of God, think big. Think BIGGER! Still, our God is infinitely bigger than the biggest we can think or imagine. 

Today’s Question to Consider

What are some of the ways we can strengthen our belief in God?

faith

Devotional for December 26

Bruce Coleman2 Comments
Praying man

Into Your Hands Lord, I Commit My Spirit

1 In thee, O Lord, do I put my trust; let me never be ashamed: deliver me in thy righteousness.
2 Bow down thine ear to me; deliver me speedily: be thou my strong rock, for an house of defence to save me.
3 For thou art my rock and my fortress; therefore for thy name's sake lead me, and guide me.
4 Pull me out of the net that they have laid privily for me: for thou art my strength.
5 Into thine hand I commit my spirit: thou hast redeemed me, O Lord God of truth. Psalm 31:1-5 (KJV)

The Prayer Appointed for This Week

Almighty God, you have given your only-begotten Son to take our nature upon him, and to be born of a pure virgin: Grant that I, who have been born again and made your child by adoption and grace, may daily be renewed by your Holy Spirit; through my Lord Jesus Christ, to whom with you and the same Spirit be honor and glory, now and for ever. Amen. Book of Common Prayer

The Morning Inspiration

Everyone does what they believe will make them happy. Most are like the man who sticks his head in the refrigerator looking for something he wants to eat, but he doesn’t really know what will satisfy his desire. He grabs this then that. This is how the majority of us pursue happiness in life, trying this and then that. The reality for each of us is that there simply is no lasting happiness, peace, or satisfaction without Jesus Christ. Knowing the way and walking in the way are both equally important. There is no profit in knowing what is right unless the hands are put forth to do it. The body must be strengthened and health protected. The heart must be guarded by carefully choosing what the mind is fed. The spirit must abide in the True Vine. Life has become so full of distractions each clamoring and competing for our limited attention and focus. The longer our eyes are drawn away from the straight and narrow path, the harder it becomes to walk it.

Today’s Question to Consider

What are some of the chief distractions in the modern world and how can we overcome them?