My sleep was fractured last night. Lots of tossing and turning from wrong thoughts that were finally settled down by prayer. Certainly didn’t want to get up when the alarm clock went off this morning. I laid there for a couple of minutes listening to rationalizations dancing in my head as if they were lemon drops bouncing around above the chimney tops. With greater effort than I normally require, I finally got out of bed and started with my morning routine.
I was sore and stiff in some additional places this morning. Since yesterday was my rest day, this is a sure indication that I need a little extra time to allow my body to recover. It’s been weeks since I’ve had a completely easy week of active recovery work, so taking it easy this week was an easy decision to make. Only two easy actiitiess this morning. I will mix it up and continue easy for the remainder of this training week.
The AM Workout
PLANNED
ACTUAL
COMMENTS
Start/Finish – 4:30/6:00am
5:05/6:05am
Stationary bike
30 minutes
easy walk around the block pace
Daily Min. (Feet)
long version
The PM Workout
will have to update the post later once it is done.
PLANNED
ACTUAL
COMMENTS
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.
65 Praise waiteth for thee, O God, in Sion: and unto thee shall the vow be performed.
2 O thou that hearest prayer, unto thee shall all flesh come.
3 Iniquities prevail against me: as for our transgressions, thou shalt purge them away.
4 Blessed is the man whom thou choosest, and causest to approach unto thee, that he may dwell in thy courts: we shall be satisfied with the goodness of thy house, even of thy holy temple.
5 By terrible things in righteousness wilt thou answer us, O God of our salvation; who art the confidence of all the ends of the earth, and of them that are afar off upon the sea: Psalm 65:1-5 (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
God is able to heal by miracle or by pill. To expect a miracle when ordinary means of grace have already been given is to tempt God. When you have a headache, don’t pray for it to be miraculously relieved when God has already given you have a bottle of aspirin in your hand. Give thanks for the aspirin, bless it in the name of the Lord, and then take the proper dose knowing that it is just the means by which the Lord heals you. Blessed is the one who is able to see the invisible hand of God in all things. From everlasting to everlasting, God is good. Let this be the bedrock of your faith and trust in the Lord. Do what good you can with what you have right now, and every day you will be walking in your calling. It’s not fancy, but it works when you do believe.
Today’s Question to Consider
Do you believe God is able and willing to heal you?
89 I will sing of the mercies of the Lord for ever: with my mouth will I make known thy faithfulness to all generations.
2 For I have said, Mercy shall be built up for ever: thy faithfulness shalt thou establish in the very heavens.
3 I have made a covenant with my chosen, I have sworn unto David my servant,
4 Thy seed will I establish for ever, and build up thy throne to all generations. Selah.
5 And the heavens shall praise thy wonders, O Lord: thy faithfulness also in the congregation of the saints.
6 For who in the heaven can be compared unto the Lord? who among the sons of the mighty can be likened unto the Lord?
7 God is greatly to be feared in the assembly of the saints, and to be had in reverence of all them that are about him.
8 O Lord God of hosts, who is a strong Lord like unto thee? or to thy faithfulness round about thee? Psalm 89:1-8 (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
When light enters, darkness must go. It is impossible to be filled with both gratitude and pride at the same time; to be filled with both gratefulness and bitterness in the same inhale; or to be filled with both thankfulness and depression with the same exhale. Remembering who God is, remembering who you are in Christ, and counting your blessings always brings light. Who is like our God? He has declared the end from before the beginning. All things are in His hand from the smallest subatomic particles to the furthest unknown cosmic phenomena. From everlasting to everlasting, God is much bigger than the universe. He is God the Most High and we are His children. We are loved by God with the same love the Father has for the Son. Such knowledge by itself is incredible. Still, there is more. We have been given all spiritual blessings through the blood of Jesus Christ. Set your hope on God alone in both times of plenty and times of need. There is no enemy that can withstand Him, no storm that is able to continue raging when He commands it to be still. The mind of the child of God is thus weaned by remembering the goodness of God and His love for us. We may not be able to stop the birds from flying above us, but we certainly don’t have to let them build a nest on top of our head. Fully expect to chase away every ugly bird of fear, anxiety, and doubt by faith in God. And the peace of God that surpasses understand will rule in your heart. This is how our elders received a good report.
Today’s Question to Consider
What did 1st century Christians have that our current generation needs to regain?
The deep squat comes as automatic to babies as drinking milk and messing up nappies (as they call them across the pond). It takes years of neglect to de-train the body and lose this natural ability. Fortunately, it may only take a few months of practice to re-learn the skill. What’s even better news, is that it will only take a few minutes each day to maintain it once you get it back.
I first started experimenting with deep squats when I was a little over 40 years old as a possible way to fix my knees that creaked like a rusty door every time I went up and down a flight of stairs. Two things that worked for me: 1) strengthening the muscles around the joint; and 2) gaining normal range of flexibility. The deep squat took care of number 2. My knees don’t creak any more, and I can get down and hit the baby squat at drop of a binky with ease.
I saw the biggest improvement in my deep squat, also known as the Asian squat, from following Ido Portal’s 30/30 Squat Challenge. It’s a simple program more challenging to some than it is for others. The basic idea is to accumulate a total of 30 minutes sitting in a deep squat position every day for 30 days. A couple of minutes here and there throughout the day until getting a total of 30 minutes. The 30/30 squat challenge may be good enough for the under 40 crowd, but I was still struggling with the 30 minutes after 30 days. I was in my mid 50’s when I took this challenge, so I actually continued the 30 minutes a day for an additional 30 days. So for me, it was more like a 30/60 squat challenge. I used a simple free app on my phone that kept track of the total time each day. I only had to start and stop it through the day when I was squatting. You should give it a try and see how it works for you. Here’s a link to a website I found that has all the details: http://placeofpersistence.com/30-30-squat-challenge-by-ido-portal/
I was a little past my workout start time before getting to it this morning. It took me a little longer than usual to finish today’s Daily Devotional. Good thing today is Saturday and all my ‘I got-tas’ are a lot more time flexible today. Was feeling tired and my Daily Min. was difficult. The thought crossed my mind that I may need a little extra recovery time due to this week’s increase in training frequency. Sometimes such thoughts are valid and should not be ignored. Other times it’s just a case of laziness that needs to be pushed through. Here’s how I’ve learned to tell the difference between these two. Start the workout. Start and if a couple of minutes into it, I’m still struggling and feeling like I should stop…I stop. However, if after a couple of minutes of getting busy it starts to flow….it was just laziness trying to hi-jack my will. Works every time.
The AM Workout
PLANNED
ACTUAL
COMMENTS
Start/Finish – 0430/0600
5:26-7:15am
Amazing how workouts tend to fill however much time you give them. My workouts would quite easily fill 2 hours a day if I stay focused.
Daily Min. (Floor)
as planned
These are designed to be easy. Felt too tough this morning. Wasn’t sure if I was just tired or if it is because I haven’t been on the floor in the past couple of days.
Ab Wheel
as planned
10 reps on knees
Light Dumbbell Pump Feast
as planned
Delts: 5 moves, 30+1 reps each move Back: 6 moves, 30+1 reps each move Hanging/Radar Chest pulls: 1 superset
Calves
as planned
3 supersets donkey style 30/30/10
Mandatory Poses
as planned
Felt much easier than yesterday
The PM Workout
will have to update the post later once it is done.
PLANNED
ACTUAL
COMMENTS
Start/Finish – ?
skipped
Jump Rope Tabata
didn’t do this
Stationary Bike
nor that
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.
19 Oh how great is thy goodness, which thou hast laid up for them that fear thee; which thou hast wrought for them that trust in thee before the sons of men!
20 Thou shalt hide them in the secret of thy presence from the pride of man: thou shalt keep them secretly in a pavilion from the strife of tongues.
21 Blessed be the Lord: for he hath shewed me his marvellous kindness in a strong city. Psalm 31:19-21 (KJV)
The Prayer Appointed for This Week
O God, who wonderfully created, and yet more wonderfully restored, the dignity of human nature: Grant that we may share the divine life of him who humbled himself to share our humanity, your Son Jesus Christ; who lives and reigns with you, in the unity of the Holy Spirit, one God, for ever and ever. Amen. The Book of Common Prayer
The Morning Inspiration
Fitness has two parts: things we need to do, and things we need to stop doing. Most everyone already knows which is which. The universal human condition is not so much a lack of the knowledge of what is right, as it is a lack of the ability to do what is known to be right. Now if we don’t do what we know to be right, that is sin. To be free from this invisible bondage of sin requires a power higher than self. Attempting to be free of sin by self-effort is like attempting to put out a fire with gasoline. This a tried to do for more than 20 years, but the natural outcome of self-help is the vanity of running around with clothes on fire. Surrendering all to the Lordship of Jesus Christ is the better way. Both the will and the wisdom that enables us to choose Jesus Christ are gifts from Almighty God. The will of our Father in heaven is to give us the kingdom wherein we are taken up into the divine love shared between the Father, Son, and Holy Ghost. This precious gift is ours if we only will to receive it. God is waiting to enable us to love Him with all our heart, all our mind, all our soul, and all our strength. This in turn produces the fruit of the Spirit causing us to love our neighbor as we love ourself. This divine love causes other fruits of the Spirit, joy, peace, gentleness, and patience are also seen and experienced in abundance. All that is in the world tends to be over-hyped, but there are no limits in God. It is impossible to even comprehend all the goodness that is God. Woe to the one who refuses the love of God, sad is the one who lingers, and tragic is the one who turns back. Ask the Lord to search your heart to make known to you any wrong in what you eat, what you do, or what you think. Then confess, repent, and believe for the sanctification by the Spirit promised before the foundation of the world to all who believe. Do not fear the consequences. That is only the last ditch effort of the enemy of our soul trying to turn us away from destruction. Trust in God. Come what may, hold firmly to the assurance of faith that His staff and His rod will take care of you. Be courageous and rest under the mighty hand of God. Walk in the newness of life provided by the grace of Jesus Christ to the glory of our Heavenly Father.
Today’s Question to Consider
Many saints throughout the ages have walked this path before us. Who encourages you the most by his or her example?
The past few days have already provided a challenge to my resolve to maintain my workout momentum while blogging every day. New requirements at work have been demanding more of my off the clock time. So far I’ve been able to keep up and still get everything done thanks to the grace of God. God never fails to provide the needed grace for those who are willing to ask and trust Him for it.
I had plenty of time this morning. Still flushing out my new workout routine though. I think I almost have it set for smooth sailing. Today was half of my normal light dumbbell routine. Working on the top shelf of the pecs, and pumping up the guns. A little distracted at the beginning. Found my focus with a bit of difficultly and finished with a good pump and a solid workout overall.
The AM Workout
PLANNED
ACTUAL
COMMENTS
Start/Finish – 0430/0600
04:25-06:32
Timing is good
Daily Min. (Feet)
as planned
Had a really good idea somewhere in the middle of these. As a result, I stopped afterward to make some formatting changes to both faith and fitness blogs.
Ab Wheel
as planned
10 reps on knees
Light Dumbbell Pump Feast
superset bi/tri moves
Chest: 3 moves, 30+1 reps each move Biceps 5 moves, 30+1 reps each move Triceps: 5 moves, 30+1 reps each move Calves:
Calves
as planned
3 supersets of standing calf raises/tib crunches 30, 30, 10
Mandatory Poses
as planned
Very little juice left to hit these hard
The PM Workout
Going to add a short PM workout before dinner. I will have to update the post later once it is done.
PLANNED
ACTUAL
COMMENTS
Start/Finish – ?
6:10-6:25pm
Had errands to run. Would have loved to gotten to this sooner.
Jump Rope Tabata
as planned
Planning on only one tabata, basic two feet bounce only. Still need to grease the groove. — Legs felt tired. Caught the rope several times.
Stationary Bike
as planned
Maybe 10 minutes, depends on how it feels. — didn’t feel like even one minuter more.
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.
145 I will extol thee, my God, O king; and I will bless thy name for ever and ever.
2 Every day will I bless thee; and I will praise thy name for ever and ever.
3 Great is the Lord, and greatly to be praised; and his greatness is unsearchable.
4 One generation shall praise thy works to another, and shall declare thy mighty acts.
5 I will speak of the glorious honour of thy majesty, and of thy wondrous works.
6 And men shall speak of the might of thy terrible acts: and I will declare thy greatness.
7 They shall abundantly utter the memory of thy great goodness, and shall sing of thy righteousness. Psalm 145:1-7 (KJV)
The Prayer Appointed for This Week
O God, who wonderfully created, and yet more wonderfully restored, the dignity of human nature: Grant that we may share the divine life of him who humbled himself to share our humanity, your Son Jesus Christ; who lives and reigns with you, in the unity of the Holy Spirit, one God, for ever and ever. Amen. The Book of Common Prayer
The Morning Inspiration
What we feed and do with the body will eventually be reflected in the mirror. The unseen always precedes what is seen. This is true for both our physical and spiritual natures. Desire comes from what could be called spiritual digestion, which stores in the heart what we choose from what the mind is feed. Desires are like strong winds that constantly blow to move the hands and feet towards its fulfilment. Like compound interest, good desires work for us and wrong desires work against us. Therefore, feed on the pure spiritual milk of the word and obey the command to store up the word of God in your heart. Be quick to turn the eyes, ears, head, hands, and feet from all that would feed evil desires. Be it as dear as an eye or hand, pluck it out or cut it off. Seek to walk with the living God and to do His will. Let this be your treasure. Know for certain that every command of God is also a promise. God is not like Pharoah who commanded the children of Israel to make bricks without straw. All that God commands, He has also promised to enable us to do it. Therefore, ask for what He has commanded, believe that He will give you the will and power to do it, and by faith receive it and obey. Great is the God we serve! He is perfect in love and infinite in power.
Today’s Question to Consider
Why is it easier to see the speck of dust in a brother’s eye and not see the log in our own?
I can easily follow the same workout plan for months as long as I’m making gains. When you are over 40 years of age like me, you are much better off being like the tortoise rather than the hare. Silly rabbit, trying to go from zero to super fit in 90 days is for kids. Training just to look good a few months from now for summer may be enough motivation for a 20-something-year-old, but at my age I’m training for life. Plan on hitting it early most every day as long as the grace of God will allow it. In fitness and fairy tales, the tortoise beats the hare every time. A few steps in the right direction will make a big difference in a year, a really big difference in two, and maybe further than you ever thought possible in five years.
Yesterday was a very long and busy day. I did a second PM workout that consisted of about 4 minutes of jump rope and 10 easy minutes on a stationary bike. The morning workout yesterday (the photo above taken as I finished) was better than the day before. I felt stronger and a lot more focused. Picked up with the light dumbbell exercises I didn’t do the day before.
PLANNED
ACTUAL
COMMENTS
Start/Finish – 0430/0600
04:35-06:25

Daily Min. (Floor)
short form
didn’t time it, but estimate about 10 minutes.
Jump Rope Tabata
skipped
Did this as a PM workout after work.
Ab Wheel
as planned
10 reps on knees (10 good reps and don’t need to do more)
Today’s workout was smooth. Sleep well, but felt a little sore and achy in some spots. Nothing new about fully grown folks over 40 waking up stiff and sore in the morning. We can sit around and get older, or we can workout and stay strong as we age. Expect a little discomfort either way.
Cut some activities from my normal kettlebell routine this morning. Got the essentials done without feeling rushed.
PLANNED
ACTUAL
COMMENTS
Start/Finish – 0430/0600
04:30-05:59
Timing was spot on today
Daily Min. (Feet)
as planned
Ab Wheel
as planned
10 reps on knees
Kettlebell
Dailed it back a little, decided to do the two arm swing version
Goblet Squat 10 reps Australian chin-up 4 sets of 5 reps Swing 10 reps Dive Bomber Push-up 10 reps Snatch 10 reps each arm
Horse stance pump and punch
as planned
1 minute felt like much longer
Mandatory Poses
as planned
Not fun, but I got it done
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.
47 O clap your hands, all ye people; shout unto God with the voice of triumph.
2 For the Lord most high is terrible; he is a great King over all the earth.
3 He shall subdue the people under us, and the nations under our feet.
4 He shall choose our inheritance for us, the excellency of Jacob whom he loved. Selah.
5 God is gone up with a shout, the Lord with the sound of a trumpet.
6 Sing praises to God, sing praises: sing praises unto our King, sing praises.
7 For God is the King of all the earth: sing ye praises with understanding.
8 God reigneth over the heathen: God sitteth upon the throne of his holiness.
9 The princes of the people are gathered together, even the people of the God of Abraham: for the shields of the earth belong unto God: he is greatly exalted. Psalm 47 (KJV)
The Prayer Appointed for This Week
O God, who wonderfully created, and yet more wonderfully restored, the dignity of human nature: Grant that we may share the divine life of him who humbled himself to share our humanity, your Son Jesus Christ; who lives and reigns with you, in the unity of the Holy Spirit, one God, for ever and ever. Amen.
The Morning Inspiration
Training is everything and everything is training. Time makes it so. Sometimes big and sometimes small, but everything has immediate, delayed, and cumulative effects. Happiness is found on the path of accumulated actions that lead to what is good and right. Many small steps in the right direction accumulated over time will cover a great distance. Backsliding is any movement in the wrong direction. Be quick to repent of anything that moves you away from God. The higher life is reached by many small steps of faith, with occasional giant leaps, until at last we arrive at the tipping point where striving ceases. Where difficulties are handled with ease and childish things are put away forever. Ask for light concerning this and you shall receive it. Seek the kingdom of God and you will find it. Knock on the straight gate that leads to eternal life and it will be opened to you. With great patience God has been waiting for you to draw nearer.
Today’s Question to Consider
What is a small step you can take today to move closer to God?
The Faith and Fitness Blog 