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….. 

 

 

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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.

Sep 14 2017 2

Sep 14 2017

Book Review – A Walk in the Woods, by Bill Bryson

Hi bloggers, I haven’t done a book review in a little while. So I bought this book a little while ago – more on that in a minute. It turned up on the kitchen counter tonight. I asked the ex if she had read it, and she said yes, she has. She then said that she gave it to her mum to take back to Australia when she last visited. Seems the my ex-mum in law thought we needed it so she posted it back!

So, how did I come across this book? Well, I was in the States, travelling for work, on a training trip. I travelled to Atlanta, Georgia for the training. It was actually in a small town about an hour out of Atlanta. It was my first time in GA, so that was kind of exciting. I picked the book up at the Atlanta airport. I needed something to read on the way home to Canada.

What I do remember from that trip is that I picked up a nasty, nasty stomach bug. Here’s how it went down: We went out one night, to this swishy wine makers estate. There was some appetizers, and a nice meal in a really fancy setting. The place was about an hours bus ride from the place we were staying. Image result for a walk in the woods book

On the way back, I had a terribly uncomfortable full feeling. It was somewhere between ‘I ate too much’ and ‘I need to potty’ and ‘I don’t feel quite right’. But never the less, all I could do was ride the bus and get back to the hotel. Some people in the group actually went out that night to continue to enjoy drinks or whatever. I was not feeling up to it. I will spare you the details, but lets just say I practically exploded. Both ends. I was very ill. Seemed like a lot of the others on that trip ended up with the same bug.

Anyway, I survived, and I’m here to write about it.

Ok, the book. Its a good read. The guy has a genuinely good sense of humour. Well written, he seems like a really average guy who took on a pretty major undertaking. As most would know now the book is a movie. In any case, I recommend it and I give the book 4 out of 5 stars.

 

 

200 followers on WP. Thank you all so kindly!

Hi bloggers, it seems 200 lost souls have found a sort of a bit of a home in my crazy world!

I love to write, I love to share my quirky view of the world. I’ve been through quite the journey and I have to say that WP has been quite therapeutic for me and a welcome respite from “real world bullshit”. So, cheers, thank you, hugs, Namaste.

200 Follows!

Today’s workout and some time for reflections….

Hi Bloggers,

This was actually Sunday’s workout but I got busy and didn’t post. Here’s what was in today’s workout. Note that I’m still doing the change up Arnie routine thing. Biggest change is that there are lots of reps and sets so it can be tough but at the same time I am moderating my weight. I feel like its probablySun 10 Sep work out 2 (2) bringing out some better definition…

Incline dumbbell bench press. 15, 10, 8, 6, 6.

Dumbbell bench press sets of 15, 10, 8, 6, 6.

Dips sets of 15, 10, 8, 6, 6.

Bent over barbell rows. Sets of 15, 10, 8, 6, 6.

Wide grip chin up. 3 sets of 10, then 8, 8.

Also, its a time for reflection. I went to this arts in the park day yesterday. It was a nice sunny day. I went with the ex and my daughter. There was a band playing. It was a nice day out.

I also saw some people much less fortunate than I am. Less physically able, perhaps some had some mental challenges too. Today, I allowed myself to slump a bit into some old thought patterns, and after becoming aware of this, I gently reminded myself of how fortunate that I am, and life is a gift and a privilege and I want to embrace that and be thankful and grateful for all that I have.

 

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Reflections… Source acidcow.com

 

 

My daughter’s 12 today.

HI Bloggers,

My wonderful daughter turns 12 today. Twelve years ago I was at a country town hospital – Biloela in Central Queensland. My wife had been in labour over night. She was born in the morning – around 7 am. I was the first person to hold her, except perhaps for my wife. I remember I cried tears of joy. I was so happy. I called my sister and my parents and I told them about our new baby girl. I was happy and recall trying to talk clearly to my sister but being kind of choked by happy tears – if that is even possible.

We have our moments, my daughter and I. She’s growing up to be a young woman. Sometimes I hardly recognise her. She’s beautiful, and sweet and all the things I could hope for.

Glad to share this with the world today.

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I had to take her shopping to get this hug!

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With her mom.

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Today, down by the river. It was nice day.

 

Accept yourself as you were designed – a photo essay.

Hi Bloggers. I had a late summer bike ride today. I was taking pictures down by the river. There are a number of painted rocks there. Lots of feel good affirmation type of quotes and sayings. It’s very colourful. One of the rocks had painted on it ‘accept yourself as you were designed’. Yes, I think that makes for a nice title for today’s photoblog.

 

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Accept yourself!

 

 

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U of S grain elevator. I didn’t even know they had one… 

 

 

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University cows. Smartest cows in SK. 

 

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Feed bins at the U of S dairy lands.
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Don’t look into the sun!
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Soon these lovely walking avenues will be frozen ice rinks…. 

 

 

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That’s pretty gay… 

 

 

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The observatory. 

 

 

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Broadway bridge, I love you, man. 

 

 

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I’m Canadian, and I’m ok! 

 

 

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I was NOT meaning to be all dramatic in this shot. It was done with the timer and I had to straddle two rocks. That awesomely composed cool look is co-incidental, I had sweat stinging my eyes pretty badly at this point! 

 

 

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Give me my bike and some good weather and I’ll see you in a few hours, maybe. 

 

Blinded By The Light

HI Bloggers,

Blinded by the Light, as recorded by English band Manfred Mann, is a rock work of art. I grew up with it on the radio. This song was originally recorded by Bruce Springsteen in 1973, but then re-recorded by Manfred Mann in 1977, and their version made it all the way to #1 on the Billboard Hot 100. Pretty amazing that its a song that I have no familiarity with from Springsteen, as I was not aware that it was his song until I did a web search on it.

So the video has got 21 million views, which is testament to its popularity, and rightly so. What’s special about this song? The guitar work is amazing, the drumming is just excellent, and the vocal lines have a kind of a pull, they just resonate, then of course there are the organ riffs. Its just ear candy.  

For me on a personal level, the song is special because I saw a live version done in Nashville, Tennessee. I was on a family vacation and I noticed that the city was putting on free concerts a few times a week in the summer. What I expected to find was a few hundred people in a amphitheatre or something. What we found when I got there was about 3000 people in a large inner city square. There was a big stage with video screens each side of the stage.

It was a warm summer night. Our kids were young so we really had to keep an eye on them with the crowds etc. We met a nice couple that were local – tip, just about all people from Nashville are exceedingly nice. They ran some sort of animal rescue or something, and they were passionate about music too.

At some point, the band that was on the stage played this song, and boy, they nailed it. I thought it was just awesome!

She got down, but she never got tight, she’s gonna make it through the night, she’s gonna make it through the night…

For the young kids out there reading, do me/yourself a favour. Ditch your Miley Cyrus tracks for a minute and INHALE the guitar solo in this song (its about 3:40 on this video).

Ah, yes, like a good coffee, or freshly baked muffins, there ain’t nothing like it!!!

 

Saturday’s workout and other ramblings. SO much to be thankful for!

Sat 9 Sep 2017
Ahhh Bhudda, I hardly know your philosophies, yet at the same time I get it, like in an ignorant westerner looking for spirituality kind of way……

 Hi Bloggers,

Today was leg day. I wore my new long tights I bought on line, so that was a bit of fun. Here’s my workout: Following the general Arnie written split workout deal…. loosely following.

  • Squats: 6 sets of 15, 10, 8, 6, 4, 4.
  • Leg extensions, 5 sets of 10 reps.
  • Leg curls, 6 sets of 15, 10, 8, 8, 6.
  • Sit ups 3 sets of 25, 15, 10.
  • Calf raises, 3 sets of 10.
  • Straight leg deadlift, 3 sets of 10.

It was a good work out.

Sat 9 Sep 2017 2 (2)
Yes, I do like these new tights!

Sat 9 Sep 2017 (2)

BIG NEWS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

My daughter hugged me!

It’s her 12th birthday tomorrow. I woke her this morning to ask what she wanted for her birthday. I was kind of surprised, she didn’t even yell at me! So that’s the plan here today, I will be taking her shopping and get something that she would like. One small step for fatherhood, one giant leap for this dad!

I was also reflecting on the past few months. I had a chat with the ex – with kids being noisy in the background, but a chat all the same. Sometimes its good to talk. A few months ago I was really not doing too good. I was struggling a bit. Ok, a lot perhaps. Strangely, within myself I felt pretty good but all around me there was chaos and upset….

All self caused, and I’m ok with that too. Major changes are tough – especially on those around you. I’ve had to modify a few things in my life and I’ve had some learnings about what works and what causes upset. I don’t have any regrets. None. Its just a matter of living and learning and finding your true path.

Me Sat Sep 9 2017
If you see this guy, buy him a coffee, he probably has some stories to tell! Or, maybe let me buy you a coffee. As long as I can blog on your story! 😉

So its probably worth a quick list of the things I am thankful for:

  • I am loved.
  • I have two wonderful healthy children.
  • I have an ex who cares about me.
  • I have a job. It pays well.
  • I have a new boss, and so far the arrangement is very decent.
  • I have my health.
  • I enjoy keeping fit and working out.
  • I have family that cares for me (even if I disappoint sometimes!)
  • I have eyesight.
  • I have mental faculties that allow me to express myself, to write, to draw, to play music, to dance!
  • I have a car, that runs, and its cheap on petrol!
  • I have two wonderful dogs in my life.
  • I could probably keep going but I hear people dry retching so I will quit now!

WordPress readers and bloggers, you get a hug! Namaste.