Today’s work out – chest, back, shoulders and a bit of all over…

Today I did this work out: Work out F in my series of A-F workouts.

Here’s what was in it:

Wide grip chin ups

Cable cross over chest flyes

Combination dumbbell lat raise with overhead press

Bent over rows

Power clean to squat to overhead press (prob not the technical name for it but its a combination of power clean to get the bar up then a squat press then bar goes overhead).

23 May 2017

The Importance of Hot Yoga, and other things…

Hi Bloggers,

Tonight I did hot yoga. It was a really hot session. Of yoga. I’ve done hot yoga maybe 20 to 30 times. I remember the first times that I did it, I was nervous about how the heat would affect me. I don’t handle the heat to well and many times in the past I have had heat exhaustion – particularly living and working in Australia underground in the mine or after working in the hot sun all day.

Thankfully, I found hot yoga to be fairly agreeable with my physiology. I sweat a lot. Tonight the temperature was up to 40 C for the most of the session. Sometimes, I find myself in a kind of mental haze, just going through the movements and allowing the heat to affect my body and mind. You have to give in to it. There might be moments when you feel a little feint, or week or woozy, but so far I’ve never had any ill effects during or after the session.

It provides for a kind of a physical and mental purge. There is meditation and breathing at the start, and also at the end. These are opportunities for reflection and setting an intention for your practice. I normally set my intention to allow love into my heart, and to give love outwards to the world. That goes along with letting go of any frustrations, anxieties, guilt, anger, resentment, etc. It’s impossible to hang on to these kinds of feelings when you are holding a downward dog, or moving through a flow of plank to cobra, to downward dog. 65a396c9be19942f50249dd8acda5d2c[1]

Another couple of significant developments for me – I had a good discussion with my boss. I was able to open up about what is going on in my life, to provide some context (not justification or whatever) for the types of activities that I have been engaged with at work. This allowed me to explain myself in a non adversarial way. It was a good discussion, and he asked if there was anything he could do for me. I felt much relieved, like I’d been carrying a burden that was relieved. 

I also had a counselling session. This too was very beneficial. Just to talk to someone, to share my thoughts and feelings and to get feedback. I felt much more… human. 

Workout Routines

Today’s workout was all about the arms – biceps and triceps. I did a bit of ab crunch machine in there too. I thought I might like to share a little bit about what I do in the gym. I work out fairly often, I like to go most days but in reality it averages out to about 4 times a week.

Work, family commitments, energy levels, stress, illness, etc. all get in the way of work out time. But the key is consistency. As you get into the habit of exercising regularly, you will feel the want to go. I have been working out for many years. On and off for a few earlier on in life but these days I’ve been consistent for about 9 years.

For the guys who are built like twigs and aren’t getting ahead in the gym, I recommend that you do your homework on what helps to build muscle mass. Check out Stronglifts 5×5. You can find it on FB. We are all different, and I see some guys that just pop with muscles after their first work out after a 5 year layoff. Unfortunately, we aren’t all put together like that. At the other end of the scale is the puffy guy who puts on pounds easy but the wrong kind and doesn’t seem to be able to shake it.

So I’m an ectomorph. Maybe I’m a mesomorph, or at least I’m looking more like one these days. If you are thinking wtf is an ectomorph, its a skinny body type. High metabolism, does not put weight on easy. Don’t hate me for it, but I’ve always been able to eat anything I want, and never ever got fat. But there’s a kind of downside to this. I have to really eat a lot and work hard in the gym to maintain my 205 lbs. One trip away for work where I can’t access the same amount of calories due to eating at (normal) regular meal times and late dinners means that I shed about 5-8 lbs. By normal I mean that I eat all the time, so being constrained to regular lunch and dinner times keeps me hungry, and losing weight. Heaviest I ever got was about 213 lbs and that was recently, but I cant keep it on, and besides, I start looking a little pudgy around the chin at this stage.

So my basic principal – speaking for myself is this: eat a lot, of healthy foods. I pig out a bit on junk but its not the bulk of my diet. Keep it simple. I don’t do protein shakes much these days – they are very expensive, and I can tell you that I have kept the weight on without them. I drink full cream milk, like 3.25% fat. I like to slam two milkshake sized milk drinks a day – I put Quik in there for flavour.

Workouts should be varied. You don’t generally work out the same body part two days in a row. You need to let everything repair, recover, and grow. I have about 6 different work outs that I rotate. I also change them about every 3 months to something a bit different. It keeps it interesting. I used to do the same workout every day, and didn’t listen to my gym buddies, and wasn’t consuming enough food and kept thinking “this isn’t working, I don’t look any different whether I work out or not”. I was so dumb about things back then.

So, here’s the routine. Take it or leave it. Enjoy! Oh, and one last point, if you work out like a girl you will have girly muscles (which are awesome on girls), so you need to gradually increase your weight and challenge yourself to go heavier, but don’t go crazy, I have done some injuries finding the right amount of weight for each of my exercises. You should feel totally ‘spent’ after each workout if you are really going for it.

Workout A  biceps and legs.  Heavy bicep workout.

Dumbbell bicep curls.

Ezy bar curls.

Zane (cross over) curls

Squats

Calf extensions

Workout B chest and shoulders.

Dumbbell bench press.

Shoulder lat raises.

Chest flyes.

Arnold press

Crunch machine

Workout C biceps and triceps. Light bicep workout hi reps.

Preacher curls on bench

Concentration curls

Incline bench curls

Arm extenders for tricep on bench.

Cable triceps

Workout D mix up.

Overhead press

Power cleans

Hi step ups

Lunges

Chainsaws

Workout E mixup.

Hyper extensions

Incline dumbbell chest press

Leg curls

Leg extensions

Dips

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

 

 

Working Out in Hot Shorts – A Natural Option for Me!

Hi Bloggers.

Disclaimer, this will be a completely self absorbed post. If you find yourself rolling your eyes or snickering, good for you. If you’re fist pumping and saying ‘right on!’ then you’re my kind of blogger! Lighten up, have some fun, ok?  On with the post… 

Ok, lets talk about a subject near and dear to my heart, and my arse and thighs and everything else – lycra, spandex, tight shorts, long tights etc. So I haven’t worn baggy shorts in the gym for probably the better part of 10 years, and even before that I was probably mostly or occasionally stepping out in some bun hugging shorts.

So in the scale of worldly important issues – global hunger, nuclear arms, radical politics, it probably doesn’t really rate a mention. On a more personal level, and even culturally, it gets a rating of fuck this is really important to me. So, how/why do I find myself here, on WP blogging about tight shorts? Firstly, this, for me is a celebration. Anytime a person finds simple pleasure or joy in something, then I think its worth celebrating. Secondly, this is a kind of rebellion of sorts, my own counterculture stab at convention and in that way its a middle finger to society, in my own way. I’m not out to be disrespectful, I’m just making my own personal choices without having to have permission or whatever.

So my ‘history’ (just lie on the couch, I’m going to ask you about your mother…) is that there is without a doubt, a sexualized component in this for me. From adolescence, I found the material highly arousing. I liked the way it looks, and feels, and honestly I like the attention it gets. There, I said it, unashamedly. Its out there. Lets all take a breath and accept that. But over the years, the intensity of this experience has normalised somewhat and these days, its more about comfort and function, but I’d be lying if I told you I didn’t enjoy the sensual aspects of wearing this kind of thing 😉 . hot shorts 2

So what happens when a guy steps out in a pair of lycra long tights or shorts? Well, here’s the good news: nothing, or almost nothing. Maybe that could be stated as people are generally respectful or don’t care, or for the most part discrete. I find this aspect liberating, because it is ok, really, its ok. I’ve worn this stuff pretty much everywhere from Walmart to the movies, to camping trips, the café, etc etc. Ok, just to be clear, the hot shorts have only made appearances at the gym. My tight shorts choices for outside the gym are more bike short length above the knee type options or long tights. There are a couple of notable exceptions as to where I wouldn’t wear it – that being the workplace, and family bar-b-que.

There might be the odd comment behind my back – I don’t worry about that. Occasionally, normally younger girls (in pairs) will be elbowing each other and talking behind their hands, ok whatever. If I had any real concerns, it was about how would I be treated by other men? Well, again the good news is that for the vast majority of my experiences, and I mean like hundreds of work outs in various gyms in Australia, Canada and the States, guys are content to work out alongside me with no issues. Further, as I have become more comfortable, it really isn’t an issue, and I talk to people at my gym all the time in general conversation. It’s ok.

But there is a kind of ‘dark side’ to this subject. Lycra, for guys gets a lot of shit. You only have to do a search of opinions etc. to realise that there is the opposite of cultural acceptance when it comes to guys in tights. I think that this is in part body image driven, and in part a kind of man-shaming where our body parts are ‘not supposed’ to be displayed.

While I understand the logic, I think its fucking bullshit. Girls get to wear their Lulu’s hugging their arse and vulvas all over the place, including at the gym, office, or wherever. Disclaimer, I’m not complaining about their fashion choice, in fact I love it when girls wear this stuff. Its a total double standard that I think is bullshit. Further, its often the other guys that guffaw over this subject, with generally derogatory/homophobic comments when the subject comes up in general man-talk in groups. I accept that, I don’t think I’m going to sway public opinion with one post here, but that’s ok.

hot shorts 1 (3)

So there’s a kind of a contradiction going on. If you look at all the instances where men in tight gear is ok, and there are plenty of them – generally sporting arenas, but then there is also dance, yoga, cycling, running (anybody been to a fun run or marathon lately, its a spandexathon for men these days). It seems that all this is ok, or should be ok. Millions of people are watching NFL every week and guys have the tightest material hugging their thighs and arse. I think this is fine, but the contradiction is that is ok in some places, but not others….? That’s fine, it is what it is.

So my favourite shorts? The Better Bodies men’s hotpant. Ok, I’m not on commission here. They feel great. Always team these up with a man thong for support. I just love the way they fit my body and kind of keep everything supported but give me total freedom to move about. I wont lie, having an inch of inseam on my thighs feels wickedly nice!  Don’t worry, in the picture below the shorts were washed, you wont finhot shorts 3d any unfortunate stains even if you strain your eyes!