I was not groped by Hervey Weinstein and I am feeling a little neglected..

Hi Bloggers,

It seems like some people get all the attention. I didn’t get groped during an acting audition. He never coerced me or told me I could go far if I was just a bit friendlier, or more ambitious. I’ve even been wearing some really skimpy outfits, but alas, not so much as a sleazy glance.

Ben Affleck, he didn’t even grope me.

And here in Canada, we don’t have a president that has a checkered past with lots of dirt being brought up by Hillary. Our PM is pretty decent.

What am I doing wrong?

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Today’s Workout – You Don’t Grow in Your Comfort Zone….

IMG_6248I got this quote from a work colleague the other day. I was so impressed by this simple statement that I wrote it on a sticky note and taped it to a wall in my office.

When you think about it, its true. When we are comfortable, when we are not challenged, the ride can be easy and even boring, but its not until we get out of the comfort zone that we really grow as individuals.

So I got up early this morning for a workout. Here’s what I did, It’s my workout C – biceps and triceps.

Bicep curls on preacher rest – 3 sets of 10 reps each, incline bicep curls – 3 sets of 10 reps, tricep extensions on bench – 3 sets of 10 reps, tricep cable pull downs, 3 sets of 10 reps, lying leg raises, 3 sets of 20, 15, 10.

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Today’s Workout and Some Words of Encouragement…

Hi Bloggers,

Early starts at work have my alarm going off at 4.50 am so I can be driving to work at 5.30 for a  6 am start. More than a couple of these early starts has me needing to catch up on sleep in the early evenings, so sometimes I find myself in a pattern of coming home, crashing for an hour or three, and getting up for a bit, eating or working out and going back to bed to do it all over again.

I’m feeling generally more balanced these days. Work is going fairly well all things considered. The home life is relatively stable. Separation on track. Gym and exercise are important no matter what your life circumstances so I am quite consistent in my work out routine. Sometimes you get tired, sometimes your muscles need a break too.

I started reading Neil Young’s ‘Waging Heavy Peace’. Its a good read so far. He had a lot of challenges health wise, and his son has a disability. His parents separated when he was young. What’s interesting about that is, despite hardships, he has come out as one of the most influential musicians of his generation. I think that sets a really good example.

Hugs, peace, Namaste. 

Here is my work out that I did tonight:IMG_6247

Dumbbell bench press – 1 set 10 reps 80 lbs, then 5 sets of 5 at 100 lb dumbbells.

Shoulder lat raises 10, 8, 8, using 40 lb dumbbells.

Lying leg raises, 3 sets of 20 reps.

Dumbbell flyes 3 sets of 10 with 60 lb dumbbell.

Bent over lat raises 3 sets of 10 with 25 lbs.

 

Canadian Thanksgiving… What’s That About?

Hi Bloggers. Happy Canadian thanksgiving. I don’t really celebrate it, not being ‘from Canada’ originally. I’ve been to a couple of dinners and a lot of people go all out with turkey and pumpkin pie etc. It really seems like a borrowed American tradition, and why not?

For me, its a long weekend. I slept in this morning. I watched some adult content on the web. That sort of got my day started. I plan to clean my bedroom, and tidy the shed up as we have plans to sell our house. Outside the season is changing. A lot of trees have lost their leaves, and despite the sun shining today I noticed a frost build up on the neighbours roof.

I cleaned the downstairs bathroom, the one that I use. I took some ammonia and I think I used a too-strong concentration. I could smell the ammonia invading my nostrils and I’m not sure but I think I saw a kind of vapour cloud emanating from the bottle when I poured the liquid into a bucket of water. I had thoughts along the lines of, ‘oh gee, I wonder if a strong ammonia mix could be dangerous in this small bathroom area, I could pass out and be found later on by my kids or something’. I carried on cleaning the walls, because that’s what you do when you push those kind of thoughts to the back of your mind.

Later when I went back into the bathroom I got a whiff of the concentration. Holy shit it was strong. My nose got burnt out or desensitised when I was in there.

So I finished one book last night. I blogged a review of it. I am now reading Neil Young’s ‘Waging Heavy Peace’. So far one chapter down, I like his writing style.

Currently, I’m about to head to the gym for a work out. I’ve been eyeing off my guitar case too. The guitar was a passion for me for many many years. It seems lately that between having a bit of a break from it, and other factors in my life I have had to kind of re-prioritize. It’s as if that higher level creative function takes an amount of energy that I don’t have in spare. Setting things right at work and at home seem to be the priorities for me now, and maybe that’s ok.

 

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Source https://eastmountainapt.com

 

 

 

 

Sweet Caroline – a book review. Author Christopher Anderson

Hi Bloggers, during my time in Tumbler Ridge I picked up a book that was on the free book exchange shelves. The book was Sweet Caroline. The book is about the daughter of John F Kennedy. Image result for sweet caroline book

So firstly, I’m not American, I’m not that into politics, and I really couldn’t imagine myself getting into a book that was related to this subject – its just too ‘peripheral’ to snag my interest. In this case, I just started reading a free book. The writing was pretty good and soon enough I was quite entertained and interested by the story.

Source – Wikipedia

 

 

 

So I suppose its worth saying, I went to the Kennedy memorial location when I was in Dallas, TX some years ago. Why was that something I wanted to see? Well, as a young lad growing up in Australia, JFK, America and all of that seemed so surreal and distant that it was a curiosity, a point of vague interest. Something really significant happened in a distant land before I was even born. I do recall however watching a documentary, and having my dad comment on whether there was some conspiracy, I even remember seeing the footage of the shooting, and the subsequent shooting of Lee Harvey Oswald.

https://www.jfk.org/the-museum/ Here’s the link to the Dallas museum. Worth a look for sure.

So of course the story was well known around the world. Going to the Texas School Book Repository building, from which JFK was allegedly shot, was a must do in my mind. Now days its a museum and it contains a very good display of JFK’s history, family life, politics and significant events. There is also a large cement structure nearby that serves as a memorial. On the roadway where he was shot, there are two X marks on the pavement. These are the locations where he was actually shot. We dodged traffic to get a photo when we were there, standing on the X or whatever.

Ok, back to the book. Its a good read. Much of the focus early on is about JFK and Jackie Kennedy. The nanny, the kids, the numerous affairs that JFK was supposed to have had. The Kennedy family, the rich kid playground of Martha’s Vineyard, and Hyannis Port. The Kennedy family had its share of fortune and plenty of tragedy too. It seems as if being a Kennedy could amount to some sort of curse based on the things that went on. She was especially close to her brother John, who’s plane crashed at sea in about 1999. I remember being in Australia and getting the news. It was a bit peripheral, and I had no idea which Kennedy had died, or even that it was JFK’s son.

It seems as if Caroline is a very decent person, with a family of her own, and numerous charitable endeavours, as well as being the US ambassador to Japan. I can certainly appreciate why she would be considered very dear in the hearts of many Americans.

I would say this book is really worth a read.

Today’s Workout – back into the routine.

Hi bloggers. Since coming back from my road trip I have had the week at work to settle back into a routine. Extra early starts in the morning, and other issues sometimes take my energy that I would liIMG_6214ke to put into a workout, but I did get a few sessions in..

Last night I went to gym before taking No. 1. Son to the movies – we saw The Hitman’s Bodyguard in case you were wondering. It was a fun brainless kind of movie experience.

So the work out I did last night was this: I’m in my lower weight/higher rep cycle of 6 work outs (A-F). This one is work out E – mix up. I will say that lowering your weight and increasing your reps is a good way to give yourself a break from lifting heavy, and it totally punishes your muscles and I have found that ‘the ache’ can hang around for a few days on some muscle groups. This week my calves and my abs have felt the burn long after the final set was done…. that’s a good sign!

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Incline dumbbell bench press, sets of 15, 10, 8, 6, 4.

Leg curls, sets of 15, 12, 10, 8, 6, 4.

Leg extensions, same set/rep combination.

Hyper extensions – 15, 12, 10, 8, 6, 4.

Dips, sets of 15, 10, 8, 8. (I ran out of steam here…).

 

 

 

Tumbler Ridge Road Trip, and Catching Up With My WP World.

Hi Bloggers, I went away for a week or so, and have been so busy that I haven’t had much time to catch up on my blogging obsession. But, I’m back.

Last week, I went out to visit my old home-town-in-Canada, Tumbler Ridge, British Columbia. I say home town in Canada because it’s the place where my family and I lived for 5, 1/2 years after arriving in Canada. The place is awesome and beautiful. It’s very small – a town of a few thousand people. Having lived there for so long, I got to know everybody in town, and they got  to know us.

 

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Somewhere in Alberta….. 

 

Its a long and fairly uneventful ride from Saskatoon, across the prairies of Saskatchewan and Alberta. A stop in Edmonton. On the road again. It starts to get interesting once you cross into BC and the terrain gets more hilly and scenic. Alberta has lots of awesome scenery, but in the north the mountains are more into the BC side of the border.

 

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Tribute to a young girl who has a cross of remembrance near these teddies on the road side. 
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The wind farm project – there are a lot of these turbines around TR now. 

 

It’s in the north of BC. Largely away from any major centres, relatively remote. It’s tucked into the mountains and foothills of the Rocky Mountains. It’s a refuge from urban living, and even farm land as much of the country is bush. It’s a centre for mining (coal) that is exported to markets in Asia. Being that it’s tucked away, and not on any major thoroughfares, its kind of like a world unto itself. There’s no traffic lights, no Starbucks or Tim Hortons, no Walmart, or anything else for that matter.

 

 

 

 

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On the road from Dawson Creek to Tumbler. 

 

What it lacks in services, it makes up for in natural beauty, and the people are truly wonderful. After being away for 4 years, I was surprised to run into a LOT of people that I know from my days living here. It was really nice to see people at the hardware store, and the grocery store, and the community centre that I knew and worked with.

 

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View from the town. 

 

I got back into the gym there. I put in lots of workouts at the community centre gym. Its small-ish, and quiet, but has all the equipment you could need, and being small its quite social so people are inclined to say hi and chat a bit too.

 

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I hiked up to the Bald Spot overlooking town. 

 

 

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View from the cabin I camped at. 

 

 

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Endless trails for hiking with views like this. 

 

 

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I camped overnight at this cabin. 

 

 

Today’s Workout – stick to your guns!

Hi Bloggers,

I went to Blairmore gym today in Saskatoon. It’s a great gym, I’m a member of a chain of 3 gyms, soon to be 4 apparently. I like Blairmore because it is quiet compared to the other two gyms, and the equipment is brand new. Makes for a nice work out. work out Sun 17 Sep 2017

So, hopefully, a very human post today. This morning I was feeling a little achy in the upper back/neck where I often experience headaches, so I was conscious of that getting started. I used some moisturiser and rubbed my traps and upper back as best I could. I felt just a little nauseous which can be an effect of these neck type pains.

I put on my gym gear – hot shorts of course. I shave my legs because I can’t stand hairy legs. I made a resolution to shave once a week – keeps everything relatively smooth. I took an extra 10 minutes or so to get that done.

I felt a bit like I needed to pee. I put that aside as I got into my workout. Getting through my sets, I was doubtful within myself that I could do the 5 sets of 5 bench press with 225 lbs. But I kept going. Pushing through. The good news, I got through my work out, and actually feel pretty damn good right now! work out Sun 17 Sep 2017 2I also did lat raises, bent over lat raises, incline bench press, chest flyes, and lying leg raises.

This week I was challenged a few times, in work, in life whatever. Sometimes these things are put before us to test out mettle. I think what matters is what you do with these challenges, how you respond. Can you make yourself a better person from the experience?

It’s not about taking a bunch of shit and accepting it. Its not about reacting strongly or getting emotional. Its about standing up for yourself. Responding appropriately. Being direct with people, yet courteous and polite. Its about sticking to your guns….. 

 

 

Mixing up my work out routines. Completed my 2 week challenge on Arnie work outs…

Hi Bloggers,

So two weeks ago I accepted my challenge from my friend to do the work outs from Arnie’s encyclopedia of body building. The general intention was to do the split type routines, but I found the number of exercises and reps in each work out routine was CRAZY high, so unless I became a full time body builder and didn’t have to do stuff like work, and um, living, I would need to moderate.

But that being said it was a great opportunity to mix up my stale routine. I had been in a kind of holding pattern with my 6 work outs A-F that had plenty of variety, but my method has been pretty bland – do mostly 5 sets of 5 and go as hard/heavy as I can.

The change up in the routine had me maxing out on reps, not weight. The intensity of the work out is not less, you are challenging your body in different ways, and that’s the point!

Ok, so I have rehashed my work out. I’m going to stick with work outs A-F, but the difference will be for one ‘rotation’ (takes about a week or more) I will do heavy 5 x 5 and for the next rotation I will lower weight and max out on reps. For the lighter work out the formula will be something like 6 sets containing reps of  15, 10, 8, 6, 6, 4.

What I found with this different approach is that you will be really fatiguing your muscles pretty good when you are finishing your sets, and often that mild soreness in your muscles will persist the day after, or even for two days. Again, that’s the point. Stress your muscles, have them recover, and grow. It’s called bio feedback in meathead terminology.

Image result for lou ferrigno

So Lou Ferrigno, you might know as the Hulk was on the radio the other day. The interviewer asked him what is something that people don’t know about you. He said that he’s kind to everyone, no matter what. I think that’s a very nice sentiment.

My work out is pasted below, if you want a word copy, just email me via the contact me link in my blog page.

Here’s Lou. You might know him as the Hulk.

Anyway, thanks for reading, love you all, hugs!

 

 

Work out routine Sep 2017 – ALTERNATE EVERY ROTATION WITH LIGHT HIGH REP BURNS VS 5X5 MAX WORKOUTS.

Workout A – biceps and legs.     Heavy bicep workout.

Dumbbell bicep curls. Ezy bar curls.

 

Zane (cross over) curls

 

Squats

 

Calf extensions

 

Lying bastard leg raises

 

Workout B – chest and shoulders.

Dumbbell bench press

 

Dumbbell bench press

 

Shoulder lat raises

 

Bent over lat raises

 

Chest flyes.

 

Lying bastard leg raises

 

Workout C – biceps and triceps.

Preacher curls on bench

 

Concentration curls

 

Incline bench curls

 

Arm extenders for tricep on bench. Cable triceps

 

Sit ups

 

Workout D – mix up.

Overhead press

 

Power cleans

 

Hi step ups

 

Lunges

 

Chainsaws (one arm bench rows) Calf raises.

 

 Workout E – mixup.

Hypochondriac Hyper extensions

 

Incline dumbbell chest press

 

Leg curls

 

Leg extensions

 

Dips

 

Sit ups

 Workout F 

Combo lat raises with overhead press dumbbell Wide grip chin up

 

Cable cross over chest pulls

 

Bent over rows

 

Push ups with feet on bench

 

Power clean to squat jerks over head

 

Today’s work out – Sunsets

Hi Bloggers,

Another day is done. I’ve been at work, and met with the ex and my daughter tonight. We went to a coffee shop. I’m working on being present for her so that I can make the most of our limited time in Canada before she goes back to Australia (for good) in December. With all the drama, its sometimes difficult to put the ego aside and remember that despite any challenges, differences, or opinions, the focus must be on the kids, for the good of the long term relationship.

Tonight was a work out for upperSep 14 2017 sunset arms and shoulders. Here’s what was in it:

Bicep curls with eazy bar, sets of 15, 10, 8, 6, 4, 4.

Behind the head shoulder raises, 15, 10, 8, 6, 4, 4.

Incline bicep curls, 5 sets of 8.

Lat raises, 5 sets of 8.

Pull ups, 10, 10, 10, 8.

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Sep 14 2017