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

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.

 

Image result for reflections
Reflections… Source acidcow.com

 

 

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.

 

Today’s Workout, and other Random Bullshit….

Hi Bloggers,

On Sunday I started my Arnie developed split workout deal.

Anyway, I was doing awesome, into my evening split work out which was legs. I always enjoy legs. Monday – the stat holiday, I woke with a terrible dull headache that I often get from muscle pain and strain in the traps and upper back/neck. Its not a new concept – I have a history of mild headaches about once or twice a week associated with the upper back/neck strains. I modified my workout to remove shrugs and dead lifts because of this and I’ve been generally better off.

work out 5 Sep 2017

Ok, so in the Arnie workout, there is shrugs, and bent over lat raises and other things that target the traps etc. I was also coming off another workout which did my shoulders etc and I was feeling tweaky in the upper back/neck so I just fucking blew it out on Sunday, and the result was that I spent most of Monday sleeping off a headache. But I digress. Tonight I was back in the gym!

 

work out 5 Sep 2017 2
Damn these shorts feel good to wear. Do they feel good to you too?

 

 

Ok so on the second alternating work out, here’s what I did:

Barbell bench press, dips, sit ups, pull ups, cable rows, and bent over rows. Without boring you with the weight and rep detail lets just say its a punishing routine of 5 sets of 15, 12, 10, 8, 8 reps. So I moderated the weight a bit which is a nice change.

I had a snooze today. I needed it after an early start this morning. I struggled for motivation. The parking lot was full of red-neck high lift kit pick up trucks. I knew it was going to be busy. The place was a fucking zoo.

I didn’t know if I had the energy to face the judgy 20-ish crowd in my lycra hot shorts. At a point, I committed, and got stuck in. Soon enough I was in there amongst it, with the bromance work outers, the 30 other guys, and two extremely hot girls (there’s always one or two – sadly grossly outnumbered by guys but whatever) and a few average looking people.

Soon enough, I was owning it. I couldn’t give a flying fk what anyone else was doing. I was getting my workout on, and enjoying it!

 

 

Cooking for meatheads…. cook in bulk.

Hey bloggers,

I like to eat. I like to cook to but I’m more about cooking in bulk so I can feed myself during the week. This weekend I went all out. I did a chicken hot pot and a beef hot pot. Here’s how I got it done.

Here’s the shopping list:

Buy like two trays of diced steak.

Buy two trays of skinless, boneless chicken thighs. They are just the right size.

Celery. Two bunches.

Mushrooms, pre cut.

Capsicum (peppers for the North Americans).

Small potatoes.

Baby carrots.

Onions.

A jar of sauce, I use a tomato based sauce for the beef and an alfredo pasta sauce for the chicken.

Cut your vegies up on a board, put them in a big bowl. Don’t fuck around, just cut it up this isn’t a-la-carte dining.

Throw your beef in the slow cooker. I cooked my chicken in a large saucepan. Give the chicken some time and stir it around to brown up a bit.

Throw your vegies in. Forget about the beef hot pot for about 6 hours min. Keep stirring the chicken every half hour or so.

After about 2 hours the chicken dish is ready.

I bought a bunch of storage tubs to keep everything in the freezer. Viola, you will have meals to take to work or for evenings for at least a week.

SAM_4090
Here’s the chicken. 

 

SAM_4091
This would be the beef, in the slow cooker. 

 

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Lots of wholesome veggies. Keep the sharp knives away from the ex 😉

 

SAM_4104
These fuckers are useless and just get in the way. Plus they will steal your food if you turn you back.. but they are cute and fun to have around!

 

 

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Dinner or lunch for the next week or so. 

 

Today’s Workout, Yesterday’s Workout, and the lonnnnnng weekend, woot woot!

Hey Bloggers,

Had a couple of quality work outs in the past couple of days. Big project at work is behind me, and I have been able to get back to gym early in the morning. I was able to sleep well and had the alarm set for 4.30 am to get my hot shorts on and get down to the gym!

Plan this weekend is for some work outs, jamming with some friends, practice guitar, and keep my arse out of trouble!

Yesterday’s workout:

31 Aug 2017 (2)
Do all that, and you get to look like this!!

 

Powerclean squats to overhead press (one movement). 10 sets of 1 rep. Olympic bar with a 45lb plate each end.

Bent over rows. ezy curl bar. 3 sets of 10 reps.

Wide grip chin ups. 3 sets of 10.

Cable cross over chest pulls.

Push ups with feet on the bench.

 

more below….

Today’s workout:

Superset this: 

Fri 1 Sept 2017 (2)
I got my new hot shorts!! They are Muscle Alive brand. Size L. Got them on AliExpress. The feel OMG good! I can NOT explain that look on my face, even with the new shorts feeling so good 😉

 

 

  1. Bicep curls with alternating dumbbell –
  2. bicep curls with ezycurl bar –
  3. Zane cross over  bicep curls.

Do a set of 10 reps each, then do all of that again for a total of 3 sets of 10 for each of the three movements.

Squats.

Calf raises.

 

 

 

 

Today’s workout. Feels like Friday, to me.

Hi Bloggers,

I’ve been working long hours, and feeling zapped when I get home. Work has been quite demanding with 6 am starts and long days. I have been coming home from work and just crashing, missing my gym and my blogging.

After working today, I have tomorrow off, (feels like Friday!) and after a catch up nap I pulled on my man thong and lycra hot shorts and got my arse down to the gym, here’s my workout, hope you can keep up!

Overhead press 5 sets of 5 reps, but between each of these sets I put a 5 sets of 5 reps power cleans. That should separate the wheat from the chaff! I use an Olympic bar with a 45 lb plate on each end.

Lunges with 45 lb weight. 3 sets of 30 lunges.

Hi step ups onto a high step 3 x 10 holding 45 lb weight.

Chainsaws (one arm bench row) with an 80 lb dumbbell, 3 x 10.

SAM_3999 (2)

SAM_4009 (2) SAM_3996 (2)

Today’s workout, and other random happiness….. Current Mood – Ziggy Stardust!

Hi Bloggers,

I worked out yesterday. The weekdays can be a bit of a grind – I normally get a couple of workouts in during the  week and I really rely on weekends for catch up work outs. But Saturday was all about trying to find a room.

I headed over to my favourite gym – Blairmore, it’s so quiet there on weekend mornings and its a nice new gym too. I did a work out with squats, calf raises, bicep alternating curls, ezy bar curls, and zane cross over bicep curls. It was a good work out!

Later in the morning, realizing that it was an absolutely flawless glamour sunny day, I had something to eat, and headed to the beach. I went to a beach down on the river. It’s a short drive from the city, maybe 15 minutes. The road is kind of straight and lazy as it heads down a long decline into the river valley, but it’s Saskatchewan and its pretty flat so its not like a dramatic change in elevation, more like just a gentle rise.

7 Aug 2017 (2)

Soon enough I was at the dirt turn off to the beach road. Its a straight grid type road. About 2 minutes and I was pulling into the beach reserve parking lot. There were about a dozen cars there already. I thought that the beach must be somewhat populated already. I collected my things from the car, and I walked the short trail to the beach. There is a small cliff of dirt embankment that overlooks the beach. Two words: fucking glorious, that’s how the beach looked.

The sun was beaming down, glimmering and glinting off the water. The water looked inviting on this lovely warm day. The river flows steadily and ripples form in the eddies and open areas as it makes its way downstream.

There was no-one on the beach. It was absolutely devoid of people. The sand is lovely and white. Some areas are perhaps a bit browner and damp from when the water was higher. The sand compares to any beautiful beach anywhere.

I rolled out my beach mat, and set a towel down. I removed my shirt and shorts and got down to a skimpy black man thong. I always like the way the sun and the gentle breeze feels on my almost naked body. I took a bottle of sun screen – the spray on stuff. I got that going all over. The spray leaves a nice kind of a shine that makes me feel a little bit more tanned even though I’m not that tanned!

I walked on the beach for a while, just appreciating the awesome stillness and quietness. The sun warming my skin. I stepped into the water in a few places, the water was cool and refreshing. After a while I took my reading book and lied in the sun. A few people came down to the river to launch canoes and kayaks. I rolled over once or twice. When I was warm enough I took a swim. There’s something really nice about swimming in water when you are almost naked.

After a while a few people started to come down to the beach to enjoy this lovely day. I stayed for a couple of hours maybe and after a while I made my way home. That was just awesome!

 So last night I was having a little Bowie retrospective. No apparent reason. Who needs one to enjoy Ziggy Stardust? Watch out for the rock attitudes and guitar riffs!