An Easy Decision

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

I fully admit and acknowledge, that I may be wrong.

I’ve certainly been wrong about many things in the past.

Therefore, I am not attempting to convince anyone,

As there is no way to prove whether I am right or wrong.

Still, I know the vision I’m following is truly my calling. 

Only time will reveal if what no one else is able to see right now,

Will or will not be. All I can do is blog the record and finish the course.

So here I sit before the eyes of the Internet and God. May God protect my soul.

Workout Log 006

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

Workout Log 005

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.

Workout Log 003/4

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)
Light Dumbbell Pump Feast	as planned	Biceps:1 move, 30+1 reps each move Triceps: 1 move, 30+1 reps each move Shoulders: 5 moves, 30+1 Traps: 1 move, 30+1 Back: 4 moves, 30+1
Mandatory Poses	as planned

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

Workout Log 002

How does that old saying go about the best laid plans of mice and men? Started my workout this morning with a gnawing feeling that the workout plan I came up with yesterday wasn’t so smart. There are three main ways to increase intensity: 1) increase the resistance; 2) increase the frequency; or 3) increase the volume. It is not smart to make increases in more than one of these ways at a time. If we do, best case is we end up being really sore the next day, and the worst case is we get injured. I would spare you the pain of obtaining this bit of knowledge that is usually only acquired at the Experiential University of Hard Knocks. Still, I nearly fell into the temptation to increase both volume and frequency. Came to my senses somewhere in the beginning of this morning’s workout. I will share the details of my new plan when I have more time.

Even with being a little preoccupied with working out a new workout plan, I still managed to get in a half way decent light dumbbell session this morning. Here’s what it looked like this morning:

PLANNED	ACTUAL	COMMENTS
Start/Finish – 0430/0600	04:3506:25
Daily Min. (Floor)	short form	didn’t time it, but estimate about 10 minutes.
Jump Rope Tabata	skipped	Will try to move this to a PM workout after work today.
Ab Wheel	as planned	10 reps on knees
Light Dumbbell Pump Feast	decided to do only half	Chest: 3 moves, 30+1 reps each move Biceps: 4 moves, 30+1 reps each move Triceps: 4 moves, 30+1 reps each move Shoulders: skipped Traps: skipped Back: skipped
Mandatory Poses	as planned	May start skipping this one and leaving it for the PM session.

Workout Log 001

Today’s workout was tough! Normally I feel strong for the Monday’s workout after my one rest day a week on Sunday. I suppose me staying up pass my bedtime last night is the most likely cause. I’m early to bed and early to rise like clock work at the same time everyday, weekday, weekend, high water, low water, or whatever. I aim to make it the same. Getting your body used to a set sleep and wake time is the first step to sleeping better. It’s always harder to get up in the morning when my normal 7-to-8 hours of sleep time has been disturbed. I sure didn’t feel like getting out of bed when the alarm went off this morning, but that didn’t matter.

So what was I doing up pass my bedtime? If you know me, you know that doesn’t usually happen. After dinner last night, I decided to watch Netflix. My habit has become to spend about 20-to-30 minutes looking at trailers before deciding that there is nothing worth watching and then getting up to do something else. Last night was one of the rare occasions when I did stumble onto a movie that was worth the time it took to watch it. It was called the Boy Who Harnessed the Wind. It is set in Africa and based on a true story. Most of the movie shows a level of hardship most of us American’s cannot comprehend. I do feel the need to tell you that it has a happy ending though. I didn’t want to stop in the sad middle parts, so I had to see it through to the end before going to bed. It made me late going to bed, but I’m still glad I saw this movie. It reminded me of two things; 1) how many little every day blessings I have been taking for granted; and 2) The Lord’s revelation of the kingdom principle about the one to whom much is given, much will be required (see Luke 12:48). I went to bed with the fire to pray and work fully stoked.

Back to today’s workout. At 46 degrees F, it felt warm compared to last week. This was my A workout with the kettlebell being the centerpiece. Of all the gym/fitness equipment I’ve have ever owned, the kettlebell is by far my favorite. It is literally as good as a whole gym in one compact iron ball with a handle. I like to drive when I travel so that I can always take it with me. The snatch got the call for the random 20 reps this morning. These were made doubly hard due to the fact that I wasn’t feeling particularly strong today. I still consider this a good workout though. It’s just it wasn’t among my best. This is common to all, completely normal, and to be expected from time to time. These less than great workouts are still vital though. Anybody can have a great workout when they are feeling strong and have more than enough energy for the work, but feeling not strong and barely able to get it done builds mental toughness far better than the feeling great workouts ever could. And this type of mental toughness transfers to every aspect of life.

I’ve decided to try increasing the frequency of my workouts this year. Hitting each A and B workout three times a week instead of the two each I’ve been doing for the past few months. I’ve also deceived to make my C workout into the second workout of the day. Maybe with the jump rope and only one superset of calves each day. Not sure how my body will respond to this somewhat large increase in frequency and volume. Like they say in Colombia…vamos a ver.

PLANNED	ACTUAL	COMMENTS
Start/Finish – 0430/0600	04:22/06:45	First day back to work is tomorrow for me, so I wasn’t too concerned with the time.
Daily Min (Feet)	as planned	a little mentally distracted
Jump Rope Tabata	as planned	Reached a milestone. Didn’t catch the rope at all. Will continue at least another week with no change to hone the groove.
Vitalizer	not planned	I had forgotten to take my pre-skin brushing sup (niacin 250mg) before the jump rope, so I took it after and did ten minutes here to await the flush.
Skin Brushing	as planned
Ab Wheel	as planned	10 reps on knees
Kettlebell	as planned	Goblet Squat 10 reps Australian chin-up 10 reps Swing 10 reps each arm Dive Bomber Push-up 10 reps Snatch 4 sets of 5 reps each arm
Mandatory Poses	as planned	I got through it, but I was left totally out of gas when I finished.

New Year’s resolutions work. The beginning of a new year is a perfect time to start something new, even though its common for what is resolved to oftentimes end in failure. Take the surge in gym attendance at the beginning of every year for example. By the time the second week of February rolls around, few of the new “gym going resoluters” will remain among the hardcore regulars. This doesn’t have to be. There are three simple steps anyone can do to make their New Year’s resolutions stick like glue. I offer these three steps here, but don’t expect them to be easy.

Step 1: Start with Why and Finish SMART

I’m pretty sure the “start with why” has been a marketing catch phrase somewhere. It is a very important first step. Before making a resolution, ask yourself why it is important to you to do it. The more personal and important it is the better. Remembering why you are doing something will see you through many dark nights and tough days. Take the time to start with why, and then make your resolutions SMART. SMART is an acronym borrowed from a workshop I facilitate representing Specific, Measurable, Achievable, Realistic, and Timely. Let’s use a resolution to run a marathon to illustrate.

WHAT	HOW	EXAMPLE
Specific	Start with the smallest possible step in the right direction	Look to move ahead by inches. Nothing creates success faster than building on one small victory after another. I will start by walking around the block. Then walking and jogging around the block. Then two blocks. Then a half mile. Program success by small degrees all the way to a marathon.
Measurable	Measurements are necessary to identify progress	For me to run a marathon, I must be able to run a half marathon. For me run a half marathon, I must be able to run a 10K. For me to run a 10k….you get the idea. Keep working backwards until you arrive at where you are today.
Achievable	Dream big, learn from others	I can see myself breaking the tape and winning a marathon. Who has done it before me?
Realistic	Dream big, start small	How have others done it? What obstacles did they overcome? What obstacles will I likely have to overcome? What is the next thing I must do?
Timely	Use “by when” time deadlines	One week to one month provides a good short term target for focused effort. This week I will run three days, and next week I will run four. Don’t get overly discouraged if you are unable to make a time deadline. Don’t be slack. Set a time goal and try your best to meet it. Life happens and when you can’t, make adjustments, set a new time goal, and keep moving forward.

Step 2: Make it Non-Nogotiable

Nike had one of the most successful marketing campaigns of all time using the slogan “just do it.” At least it was until Neil Armstrong had to go and spoil the ride. It was a great slogan because we all have an inner tempter that only wants to do what is easy, fun, and satisfying in the moment. The inner tempter is great at offering excuses and rationalizations for avoiding everything that is not easy, fun, or satisfying in the moment. It has had a lifetime to learn you well enough to craft just the right excuses and rationalizations that are most appealing to you. This is no exaggeration. Learn to recognize your inner tempter’s voice, and making your resolutions non-negotiable is the way to overcome it.

Here’s a personal example of mine from years ago. The alarm clock goes off and immediately the inner temper prompts thoughts like its too early, I’m tired, I can catch up tomorrow, and I deserve a break today. If you enter into debating with the inner tempter, you will lose more often than you will win. The surest way to beat the inner tempter is to avoid getting into a “should I” or “shouldn’t I” deliberation. Overcoming the inner tempter by deliberation is not sustainable because in the end it will require huge amounts of our limited stores of will power to stick to our resoultion. Will power is a big gun better reserved for other battles. Refusing to negotiate with the inner tempter however, requires very little will power. Just do what you have already made the decision to do rather than teeter-tottering over the decision. Ignore the inner tempter and immediately go to work on doing what the inner tempter is trying to get you to avoid. Once action is taken, the inner temper will be silenced and the struggle will be gone. Here are three additional tips I have used to set my daily work habits on automatic:

Tip #1: Do it first thing in the morning soon after getting out of bed. Get up 30 minutes earlier and get it done. If you wait until later, there is a really good chance of all the other cares of the day getting in the way. If it is important for you to do, get it done first thing in the morning. That way whatever else happens during the day, you’ve already got done what you’ve resolved to do.

Tip #2: Never hit the snooze button. This is one of the most useless inventions of the 20th century. Another 10 minutes of laying in bed half asleep doesn’t do anybody any good at all. The alarm goes off, get out of bed and get busy. Settle this before you go to bed at night and make it non-negotiable in the morning.

Tip #3: Avoid rolling out of bed and starting with the news or scrolling through social media. You want to focus on doing what you need to get done. Keep the world and all the social media distractions out. They will still be there when you are finished taking care of the first thing first.

Step 3: Embrace the Suck

This one comes compliments of my years of military service. Embracing the suck means when the pain that brings the gains cannot be avoided, don’t shrink back from it. Accept it, endure it, and get it done. Life will always be full of twists and turns, obstacles and setbacks. It is naive not to expect these things. The ones who consistently overcome are the ones who are willing to take the pain, endure the suffering, and overcome the hardship (in other words to embrace the suck) until they get it done. Hopefully, this won’t require you to dodge any bullets or bombs. Just know that fatigue, not feeling like it, and general laze must be suffered by all of us sooner or later in order to get done what we have decide to do. When that happens, we can either choose to embrace the suck and enjoy the win, or look to avoid what sucks and be forced to suffer the loss.

There you have it. Three steps that will make your resolutions stick like glue. Step 1: Start with Why and Finish SMART; Step 2: Make it Non-Negotiable; and Step 3: Embrace the Suck.

Happy New Year everyone. Now go, get those resolutions done.

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.

PLANNED	ACTUAL	COMMENTS
Start/Finish – 0430/0600	0430/0655	Saturday morning, no real time restriction for the day, so it went long.
Daily Min (Floor)	as planned
Jump Rope Tabata	as planned	I 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.
Vitalizer	as planned	10 minutes
Double Arm Swing on Rebounder	as planned	Strapped. Gentle bounce up and down for 10 minutes. Hanging/Radar chest pull before and after.
Standing Calf Raise/lower	as planned	30/30/20
Tibia Raise	as planned	30/30/20
Squatting Calf Raise	as planned	30/30/20
Donkey Calf Raise/lower	as planned	30/30/20
Horse Stance pump and punch	as planned	Almost 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 Poses	as planned

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:

PLANNED	ACTUAL	COMMENTS
Start/Finish – 0430/0600	04:14/06:28	Having 2 hours rather than 90 minutes would be idea for me
Daily Min. (Feet)	as planned	took 23 minutes
Jump Rope Tabata	as planned	Caught the rope less today. Still feeling last calf workout
Ab Wheel	as planned	10 reps on knees
Light Dumbbell Pump Feast	as planned	Chest: 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 Poses	as planned	Easier than yesterday. I was able to hold each pose longer with less effort.