fitness

Where We’re Going

Over 40 man demonstrating a lou lunge position for Tai-Chi.
My Tai-Chi low lunge position

Workout Log 012

I do mean where WE are gong, and not just where I am going. This is a fairly recent milestone in my journey. I have known for quite some time that the vision I’ve been given can only be accomplish with the power of God, but the understanding that God did not intend for me to do it all alone…. I was quite slow in learning.

So here’s where We’re going in 2023:

WhatWhen
Post a blog every dayNow, baby, now!
Compete in the NPC Charolette Cup (Men’s Physique, Masters 50+)April 22, 2023
Restore my YouTube Channelafter Charlotte Cup
Win IFBB Pro card at the National Masters (Men’s Physique, 55+)July 2023
Publish Exercise book for men over 40after IFBB Pro Card
Move to DelawareNLT Dec 2023
Become a Church of God ExhorterNLT Dec 2023
Find an Olympic Weightlifting CoachNLT Dec 2023

And here’s where We’re going in 2024:

WhatWhen
Complete in IFBB Masters World ProJuly 2024?
Complete in Masters OlympiaAug 2024?
Make Bodybuilding documentary movieBefore, During, and After Masters Olympia
Publish Bodybuilding bookAfter Masters Olympia
Complete in Olympic WeightliftingBefore Masters Olympia
Sunday School Video Series on YouTubeBefore Masters Olympia
Bible Study Video CoursesBefore Masters Olympia
Create Non-profit Ministry OrganizationBefore Bible Study Video Courses

98 Days Out from the Charolette Cup

Today was the last recovery workout for this week. Even though this week was only full of easy stuff, I still woke up this morning sore in a few places that I haven’t been using in a while. The picture above is a perfect example. It was taken after my tai-chi session this morning. I decided to do tai-chi in the garage because it is flat. It did make me a bit less wobbly than I was yesterday. Still, I couldn’t gracefully move into and out of the low squat position shown in the pic above. In fact, my knee strength and balance won’t even allow me to get to a 90 degree bend in the support leg without bending way to far forward. I have the flexibility to do it, but through neglect it seems that I’ve lost the necessary strength and balance. I was forced to do a static pose for the pic. As soon as the camera snapped, I fell right on my butt. Message received. I will have to work on getting this function back.

The AM Workout

PLANNEDACTUALCOMMENTS
Start/Finish – 4:30/6:00am5:10-?am
Daily Min. (Floor)long version
Tai-Chiabout 10 mins
Stationary Bike30 minutes totaltook a restroom break at about 17 minutes

Mid-AM or PM Workout

Not going to happen. Well, maybe a little time on the stationary bike. We’ll see. Certainly no need.

PLANNEDACTUALCOMMENTS
Start/Finish – not really planned at all

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 January 14

Black and white photo of a flying dove.

The God of My Salvation

25 Unto thee, O Lord, do I lift up my soul.
2 O my God, I trust in thee: let me not be ashamed, let not mine enemies triumph over me.
3 Yea, let none that wait on thee be ashamed: let them be ashamed which transgress without cause.
4 Shew me thy ways, O Lord; teach me thy paths.
5 Lead me in thy truth, and teach me: for thou art the God of my salvation; on thee do I wait all the day. Psalm 25:1-5 (KJV)

The Prayer Appointed for This Week

Father in heaven, who at the baptism of Jesus in the River Jordan proclaimed him your beloved Son and anointed him with the Holy Spirit: Grant that all who are baptized into His Name may keep the covenant they have made, and boldly confess him as Lord and Savior; who with you and the Holy Spirit lives and reigns, one God, in glory everlasting. Amen. The Book of Common Prayer

The Morning Inspiration

There is a difference between “eating to live” and “living to eat.” The main motive when living to eat is the pleasure that comes from what tastes good. Eating only what tastes good in this modern age will time only make one sick. Today there are literally tons of highly delicious food-like stuff packed with sugar and void of nutrients on grocery shelves everywhere. This is why ours the fattest and sickest generation in history. It’s a consequence of our food producers being a for profit industry, and the use of modern science to hijack our taste buds to get at our dollars. Hansel, wake up and realize that Gretel is not going to save you. In the real life version of this fairy tale we are living, the witch has bought Gretel’s cooperation with a juicy corporate sponsorship. Many Pilgrims through the forest are enticed off the straight path by the deceiver’s sugary coated persuasions. Who is also quick to suggest the hardship on the way is something that they should want to avoid. Running from the promised tribulations of a righteous life will surely stunt the Christian’s growth. This will keep them a breast sucking babe long after the time when they should have be a fully develop flame of fire. Strive to be conformed to the Word of God in all you do, say, and think. Deny the taste buds, choose to walk by faith regardless of how hard the way may seem. Though the forest may be dark at times, there is a shining city up ahead. The Holy Guest is more than able to get you there safely.

Today’s Question to Consider

What are some of things we can do to resist using our own biology against us?

fitness

Broken Rebounder

Over 40 year old man exercising on a rebounder or mini-trampoline

Workout Log 011, 99 Days Out

Few of us reach the age of 40 without life leaving us with scars and bags full of emotionally charged regrets. I can see this in others only because I have much of both myself. The forgiveness in Christ Jesus frees us from condemnation, but the consequences remain to be dealt with. No longer condemned for our past sins, but this doesn’t cancel out the principle of sowing and reaping. Sow an action and reap a cooresponding consequence. How I wish I had been smart enough to have known this long ago. I would have done many things differently, and a lot of things not at all.

People can become like my broken rebounder in the picture above. I took it from my neighbor’s trash. Unwanted, used, abuse, and destined for the landfill. Life will certainly hand out unexpected bumps and bruises, but unlike my broken rebounder, people can be fixed and bounce back even stronger for it. It isn’t God’s desire that any suffer. If however, He does permits the redeemed to suffer, it is for the purpose defined in Romans 5:3-4. It doesn’t matter how many of your Humpty Dumpys have had a great fall, turn to God, and He will enable you to deal with the broken pieces. I believe this, I’ve done this, and I have finally learned to bounce with greater care.

The AM Workout

PLANNEDACTUALCOMMENTS
Start/Finish – 4:30/6:00am4:40-6:00am
Daily Min. (Feet)long version
Vitalizer10 mins
Skin brushingabout 25 minutes

Mid-AM Workout

Stopped as I was writing this post. The thought crossed my mind that I some the time, and lots of other easy work I could add in today. So, here’s what I did:

PLANNEDACTUALCOMMENTS
Start/Finish – not really planned at all9:01-9:37am
Stationary Bike15 mins
Tai-chiabout 10 minsA little more controlled compared to yesterday. Still unsteady on one leg and the lungs. I may need to find a perfectly flat surface to use until I get my tai-chi legs back.

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 January 13

earth has no sorrow heaven can't heal

Unto Thee, O Lord, I Lift Up My Soul

2 O my God, I trust in thee: let me not be ashamed, let not mine enemies triumph over me.
3 Yea, let none that wait on thee be ashamed: let them be ashamed which transgress without cause.
4 Shew me thy ways, O Lord; teach me thy paths.
5 Lead me in thy truth, and teach me: for thou art the God of my salvation; on thee do I wait all the day.
6 Remember, O Lord, thy tender mercies and thy lovingkindnesses; for they have been ever of old.
7 Remember not the sins of my youth, nor my transgressions: according to thy mercy remember thou me for thy goodness' sake, O Lord.
8 Good and upright is the Lord: therefore will he teach sinners in the way.
9 The meek will he guide in judgment: and the meek will he teach his way.
10 All the paths of the Lord are mercy and truth unto such as keep his covenant and his testimonies.
11 For thy name's sake, O Lord, pardon mine iniquity; for it is great.
12 What man is he that feareth the Lord? him shall he teach in the way that he shall choose.
13 His soul shall dwell at ease; and his seed shall inherit the earth.
14 The secret of the Lord is with them that fear him; and he will shew them his covenant.
15 Mine eyes are ever toward the Lord; for he shall pluck my feet out of the net. Psalm 25:2-15 (KJV)

The Prayer Appointed for This Week

Father in heaven, who at the baptism of Jesus in the River Jordan proclaimed him your beloved Son and anointed him with the Holy Spirit: Grant that all who are baptized into His Name may keep the covenant they have made, and boldly confess him as Lord and Savior; who with you and the Holy Spirit lives and reigns, one God, in glory everlasting. Amen. The Book of Common Prayer

The Morning Inspiration

Sometimes the fork in the road is only identified after having already passed by that way many times before. You will know you’ve reached the fork in the road when unless you choose to turn in faith, you will be stuck going round-n-round in the same old rut. Faith can be seen as actions inspired by belief in the truth. First we must come to believe the truth of the gospel, and then comes the testing of faith as we step out by ordering our life according to the pattern given to us in the Holy Bible. Without the testing of our faith, our conversion is incomplete. You believe the truth that the Lord will take care of you, and so the word of God affirms. Step out on that truth, hold it tight, and turn from worrying and being afraid. All who believe in their heart Jesus Christ was crucified for our sins, and that God has raised Him from the dead, have faith at least the size of a mustard seed. Your faith is more than big enough as long you fix your will to believe the truth and simply refuse to doubt. This is the proper use of our God given will power. Rejoice to step out in faith, because victory follows close behind. The enemy will try to scare you from it. To prevent this, it is wise never to take the counsel of fears that are contrary to word of God. Be of good cheer. The testing of faith is necessary in order for us to experience the victory that overcomes the world. The victory won for us by our Lord Jesus Christ with the Cross and with His resurrection. Ultimate victory is sure and nearer today than it was yesterday. 

Today’s Question to Consider

Today, today, today…where does your will power need to be focused to better support your faith?

fitness

Boiling a Frog

Over 40 man doing a Thai Chi test kick

Workout 010, 100 Days Out

As the story goes, if you drop a frog into a pot of boiling water it will immediately jump out. If however, you gently place the frog into a pot with tepid water and slowly increase the temperature, the frog will just sit there floating in the water until it is boiled to death. Must of us aren’t sick enough to actually confirm this theory by testing it, but it remains a useful metaphor for losing body fat anyway. Stick with and I will explain.

There are several things you can do to lose the holiday fluff typically gained from Thanksgiving to New Year’s Day. You can eat less, you can eat differently, you can increase your activity level, and a host of other things as well. Each of these things are just tools for for body fat reduction. The more of these tools you use at the same time, the more heat applied to the frog in the story above. The body doesn’t like rapid change just like the frog. Even if you have enough body fat to live off of for next decade, your body is not interested in giving up its reserves stored up for the next famine. Like the frog in the story, turn the heat up slowly and the extra butter will melt off without the body wanting to jump out of the pot. I’ll use myself as an example. This is the first week of my pre-contest prep, so turning the heat up slowly for me right now is going to consist of eliminating processed carbs and drinking more water. That’s it. No counting calories, no carb cycling, no 60 minute cardio sessions, nothing extra at all. I will most likely do some of these things in the upcoming weeks, but I will add additional body fat reduction tools and turn up the heat slowly. Try it for yourself if you would like to lose a few pounds. Turn the heat up slowly rather than jumping straight into a starvation diet and three hour cardio sessions from day 1, and you should get much better results.

Continuing my active recovery week this morning. I decided to bust out an old stand-by of mine. It has been more than a year since I’ve done my particular version of tai-chi. I was glad to see that I remembered the routine without any problem. It wasn’t tough (it’s not suppose to be), but it was far from pretty. My balance was wobbly and I couldn’t seem to slow the movements down with as much control as I normally did a year or so ago. Suppose that is to be expected. I need to find room for tai-chi in my regular workout plan after this recovery week.

The AM Workout

PLANNEDACTUALCOMMENTS
Start/Finish – 4:30/6:00am4:25-6:32amNot sure why this took so much time.
Daily Min. (Floor)long version
Tai-chi10 minsOut of practice and it show
Stationary Bike30 mins

The PM Workout

No PM session this week.

PLANNEDACTUALCOMMENTS
Start/Finish – ?
Jump Rope Tabata
Stationary Bike

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 January 12

Overhead barbell snatch in a gym class

I Will Make Known to This Generation Your Power and Strength

17 O God, thou hast taught me from my youth: and hitherto have I declared thy wondrous works.
18 Now also when I am old and greyheaded, O God, forsake me not; until I have shewed thy strength unto this generation, and thy power to every one that is to come.
19 Thy righteousness also, O God, is very high, who hast done great things: O God, who is like unto thee!
20 Thou, which hast shewed me great and sore troubles, shalt quicken me again, and shalt bring me up again from the depths of the earth. Psalm 71:17-20 (KJV)

The Prayer Appointed for This Week

Father in heaven, who at the baptism of Jesus in the River Jordan proclaimed him your beloved Son and anointed him with the Holy Spirit: Grant that all who are baptized into His Name may keep the covenant they have made, and boldly confess him as Lord and Savior; who with you and the Holy Spirit lives and reigns, one God, in glory everlasting. Amen. The Book of Common Prayer

The Morning Inspiration

To be physically fit you must trust the process and not give up. The only effective program is the one followed with consistency. Faith also requires trust and consistency. It is especially necessary to walk by faith when things appear to be bad. God has promised that even those things which appear to be bad in the present moment will work together for good for all those who love Him. Since we have no way of knowing for sure what will happen even a few minutes from now, it is unreasonable to expect to be able to always see how God will make what is unfortunate water into celebration wine. Accept this most natural of human limitations and let God be God. When good things happen, praise Him for His goodness. When bad things happen, praise Him for His faithfulness. This is the will of God for all his children, and He will surely enable us to do it.. The bricks on the high road that leads to eternal life in Christ Jesus are made from such a consistent trust in the faithfulness of God. Bless the Lord and praise His name always. Trusting God to faithfully keep His precious promises honors God. And God has promised to will honor the man that honors Him.

Today’s Question to Consider

For what do you need to pray, trust, and praise?

fitness

The Truth

NPC Charlotte Cup advertisement

Workout 009, 101 Days Out

What is truth? The answer Jesus gave His disciples was like the sun rising in my soul chasing the sleepy night away. It grew brighter and brighter, sweetening this morning’s workout. Jesus said that He is the way, the truth, and the life (John 14:6). Jesus is the truth, therefore His word is truth. When He says believe that you have what you ask for in prayer and you shall have it, it is truth (Matthew 21:22). Such thoughts were the spiritual fruits of my workout this morning.

Today I’m 101 days out from the contest above. Earlier this week I determined that I need an active recovery week away from any lifting. It’s going well and I’m starting to get the itch to lift something. That’s a good sign.

The AM Workout

PLANNEDACTUALCOMMENTS
Start/Finish – 4:30/6:00am5:00-6:00am
Daily Min. (Feet)long version
Skin Brushingmaybe 30 minsjust to get the lymph flowing

The PM Workout

No PM session this week.

PLANNEDACTUALCOMMENTS
Start/Finish – ?
Jump Rope Tabata
Stationary Bike

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 January 11

Small child reading the Holy Bible

The Lord is My Strength and My Defense

8 It is better to trust in the Lord than to put confidence in man.
9 It is better to trust in the Lord than to put confidence in princes.
10 All nations compassed me about: but in the name of the Lord will I destroy them.
11 They compassed me about; yea, they compassed me about: but in the name of the Lord I will destroy them.
12 They compassed me about like bees: they are quenched as the fire of thorns: for in the name of the Lord I will destroy them.
13 Thou hast thrust sore at me that I might fall: but the Lord helped me.
14 The Lord is my strength and song, and is become my salvation.
15 The voice of rejoicing and salvation is in the tabernacles of the righteous: the right hand of the Lord doeth valiantly.
16 The right hand of the Lord is exalted: the right hand of the Lord doeth valiantly. Psalm 118:8-16 (KJV)

The Prayer Appointed for This Week

Father in heaven, who at the baptism of Jesus in the River Jordan proclaimed him your beloved Son and anointed him with the Holy Spirit: Grant that all who are baptized into His Name may keep the covenant they have made, and boldly confess him as Lord and Savior; who with you and the Holy Spirit lives and reigns, one God, in glory everlasting. Amen. The Book of Common Prayer

The Morning Inspiration

First seek the Kingdom of God and His righteousness in all things. Stay on the narrow way that leads to eternal life. Keep to the fundamentals of good health, and fitness will improve steadily. Put away all that weakens and fight the good fight of the faith against the inner tempter. Practice denying self rather than giving into the inner tempter and its emotionally charged appeals to gratify self. Pick up your cross daily by refusing to live by the burger kingdom’s maxim to do things your own way. Follow Jesus by doing all to the glory of God, and all that is necessary will be added to you.

Truth is a fact that is known to be right. Things are not true because they are written in the Bible, they are written in the Bible because they are known to be true. “I feel this” or “I feel that”  may or may not be valid, as feelings are not facts. Feelings are just the brain’s best guess of what’s true based off the facts that it sees. To walk by sight means to ascribe truth based on the brain’s best guess of the proper interpretation of the facts. To walk by faith on the other hand, is to ascribe truth base on trust in God. The opposite of a fact is a falsehood, but there is an even more important truth to understand here. This more important understanding has to do with facts that contradict the word of God. Such facts, no matter how real they look and feel in this present physical world, are only what Jonah called “lying vanities” (Johan 2:8). Glory to God is all that can be said when this understanding is granted. Blessed rest for the soul. 

Today’s Question to Consider

What feelings based lying vanities trouble us most?

fitness

Current Condition

Workout Log 008, 102 Days Out

The NPC Charlotte Cup is scheduled for April 22, 2023. That’s 102 days to get what you see in today’s photos above ready to step on a bodybuilding contest stage. My plan is to compete in the Masters Men’s Physique 50+ category. I had a body scan done yesterday. I may be the heaviest I’ve ever been at a bodyweight of 234 pounds. The good news is that with my 24.8 percent body fat there is plenty of room to get my current 4-pack abs down to a 6-pack without looking skinny on stage. Lot’s of emotions with this decision. They’re all like a swirling storm of strong back and forth winds. The self-questioning thought of “can I actually do this” is perhaps a valid one. Still, I refuse to entertain it. I have been taught that it is enough to just be concerned about doing what the present day requires (see Mathew 6:25-34).

It’s been at least 10 years since I have been able to compete in a bodybuilding contest. Time to buckle up and remain focused in the eye of the storm. All prayers and well wishes will be greatly appreciated.

The AM Workout

PLANNEDACTUALCOMMENTS
Start/Finish – 4:30/6:00am5:06am – ?Lots of starts, stops, and re-starts this morning
Daily Min. (Floor)long version
Stationary bike30 minuteseasy, average pulse rate of about 96.

The PM Workout

No PM session this week.

PLANNEDACTUALCOMMENTS
Start/Finish – ?
Jump Rope Tabata
Stationary Bike

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 January 10

Handwritten words choose joy

My Heart Rejoices in His Salvation

13 How long wilt thou forget me, O Lord? for ever? how long wilt thou hide thy face from me?
2 How long shall I take counsel in my soul, having sorrow in my heart daily? how long shall mine enemy be exalted over me?
3 Consider and hear me, O Lord my God: lighten mine eyes, lest I sleep the sleep of death;
4 Lest mine enemy say, I have prevailed against him; and those that trouble me rejoice when I am moved.
5 But I have trusted in thy mercy; my heart shall rejoice in thy salvation.
6 I will sing unto the Lord, because he hath dealt bountifully with me. Psalm 13 (KJV)

The Prayer Appointed for This Week

Father in heaven, who at the baptism of Jesus in the River Jordan proclaimed him your beloved Son and anointed him with the Holy Spirit: Grant that all who are baptized into His Name may keep the covenant they have made, and boldly confess him as Lord and Savior; who with you and the Holy Spirit lives and reigns, one God, in glory everlasting. Amen. The Book of Common Prayer

The Morning Inspiration

Happiness doesn’t come from ease, and from luxury it will fly away. Enjoyment just leaks out of pleasure like an old tire on a broken down car leaks out air. If we only eat what tastes good, and only do what feels easy, what more do we do than those who rot on the couch like a potato in front of the TV? This is why youth is wasted on the young, because with such vanities they waste so much of their time. God has not called us to be like rotting couch potatoes. He has called us to be conformed to the image our Lord and Master Jesus Christ. That is our God-given destiny. He has set us on His narrow path. His grace is sufficient to make our faith firm. Refuse all that would pull you off into the ditches on the left and right sides of the way of righteousness. Fix your eyes on Jesus and walk with your right hand in His. Joy may be sowed with tears, yet the morning will come with rejoicing in the Lord for the bountiful harvest.

Today’s Question to Consider

If life were a stream, there would only be two types of fish…the quick and the dead. How can we tell them apart?