Yesterday’s Workout, and some other stuff.

Hi Bloggers,

I got down to the gym yesterday. It was a good workout. Something about Fridays that just gets me in the mood to workout. All the bullshit of the week has gone by and you get two days to work out and recover. Bliss! IMG_6559 (2)

Yesterday was biceps blasting day. The day before that was chest day.

So I’m at a bit of a cross roads. I might be more mobile than I’ve been for a long time – with the ex and kids moving away in about 30 days. Lots of things to consider. Options, I guess. I finished Neil Young’s book. I’ll probably do a book review on that this weekend.

I’m going to do hot yoga this morning. Kind of looking forward to it. I’ve been away from yoga for a little while, except for last Saturday. Not sure why exactly, I get busy at times and sometimes re-prioritise but essentially it has to do with any gym time I get I tend to want to do weights.

 

Anyway, I hope you are all having a good weekend.

 

 

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Today’s Workout, and some excellent doco’s on Nflix

Hi Bloggers, I did get down to the gym tonight. I did my Workout A – legs and biceps. It’s one of my favourite workouts. But I know I would be boring you to rant on about all that crap.

Having some downtime this weekend, I indulged in a couple of fascinating and interesting doco’s on Nflix. A few actually. I recommend them all.

Mitre Peninsula – a Spanish language (subtitled) doco about a group of 4 guys that hike into Argentina’s wilderness to surf remote waves. Just a joy to watch.

The Last Shaman. Ok this one is just really really well done. The story of an American young man who has been battling depression for a long time. He was suicidal. He took off to Peru in search of shaman rituals and spiritual salvation. He goes into the Amazon jungle and finds some people, and hallucinogenics, to aid his journey. It’s really interesting and really uplifting, and I recommend that anyone watches it.

DMT: The Spirit Molecule. Ok, this one is fascinating,  and it kind of ties in with the Last Shaman. Seems that the chemical that comes from a combination of two plants was studied at the University of NM back in the 90’s or so. It talks about peoples profound experiences in a hospital setting. People apparently literally check out of their bodies and enter a kind of cosmic universe realm. Absolutely fascinating. They suggest that the experience is like taking all the filters off our senses for some time and experiencing a kind of devine existence – free from time, free from material connection to the world, free in space and experiencing beings or entities that kind of exchange information or whatever. I know that sounds way out there. Just watch the program, please!

 

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Here’s me, just hours ago, at gym!

 

Musings on a Sunday Afternoon …

Hi Bloggers, It’s Sunday. A day to catch up, a day to sleep in. I cooked eggs this morning with toast. I was half-heartedly talking myself into going to the gym. I think I’ll do that a bit later. Took some bags of leaf litter and garden trash to the dump. Made a milkshake with full cream milk and ice cream. mmmm.

So we are into fall now. Today as we were heading to the dump there were snow flakes flying. The ground is still too warm for the snow to stick and the flurries were so light I don’t think we are going to see much on the ground.

Yesterday I went for a bike ride. It was pretty cool, or so I thought when I left the house. I put two layers of long black tights on, a wife-beater tank and a long sleeve tee shirt under a hoodie. As I got riding at some point I realised that I might be a little over dressed so I took off one pair of the long tights and the long sleeve shirt under my hoodie. After that it was just right.

 

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The new city traffic bridge is coming along very nicely. It has the same architectural profile as the original old bridge but this one will carry two lanes of car traffic.

 

I stopped by at one of my favourite cafe’s. I got this French breakfast donut that was absolutely awesome. I was feeling kind of hungry on my ride and in the need for a sugar hit and that donut really hit the spot! There was a crowd of mixed types there on this Saturday afternoon. Some students with laptops and text books, hipsters in beanies and beards, and regular family types out to meet for a coffee. People were chatting and the espresso machine was doing is whhhooooossshsshhshhshsh sounds.

 

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My view from D’Lish café….

Don’t worry,

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Yesterday’s workout

I’ve been working out too. I’ve done a few workouts this week. I’ve done two rotations of my workouts A-F in ‘heavy mode’. So now for one rotation I will be back to light mode/lots of reps. The work out is different. You get a lot more burn. In some ways its easier because you don’t get so physically taxed from doing heavy sets and max effort but it can still be intense as you are repping your muscles to exhaustion in each set.

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Friday’s workout

 

 

 

 

 

 

 

So what was in yesterday’s workout? Workout F Power clean to overhead press squats, wide grip chin ups, combo dumbbell lat raises with overhead press, bent over rows, push ups with feet on bench, cable cross overs. It was a good work out!

 

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Can’t recall which day. Whatever!

 

Today’s workout – clearing blockages…

Hi Bloggers,

Tuesday morning, I was up with the sparrows to get an early work out in before work. I had the alarm set for 4.30 am and for a nice change I actually felt like getting up and working out, as I didn’t plan to make it in extra early to work – just IMG_6396 (2)regular early.

I feel like I am clearing some blockages. The recent past has been so littered with challenges and constraints of sorts, I feel like I am starting to see or realise the way forward. It has not been clear, for a long time, and there is still much uncertainty, but overall right now I have a sense of optimism. A sense of relief, and a sense of relative freedom.

I’ve had some good critical conversations with some key people in my life. I have had to ask for understanding, for support and to refrain from judgement, as much as possible, anyway.

Ahhhh. Deep breath.

So I did my work out C today, it was all about the biceps, triceps and abdominals. Not too heavy, not too light. A good work out.

Workout C – biceps and triceps.

Preacher curls on bench

 

Concentration curls

 

Incline bench curls

 

Arm extenders for tricep on bench. Cable triceps

 

Sit ups

 

 

 

 

 

Thank F… it’s Sunday!

Hey Bloggers. Sunday. Ahhh. Had a short-ish sleep in. Hopped up, mess around a bit and headed down for a workout. As I entered my usual gym this morning I noticed the Halloween display on the entrance area. Spooky spider webs and yellow caution tape. As I was leaving I noticed some scary ghosts (the ghosts of my past??? yikes!). I’m pretty sure they were plastic sheets with balloons inflated in them and hung up with string. Close one! IMG_6377 (2)

So my gym experience this morning? Pretty good I would say. No really urgent things to do, apart from clean up the house a bit.

There was the usual assortment of regulars there – the fit couple that always work out together. He wears his hat on backwards and lifts pretty full on. He’s a grunter, and that’s ok! His GF is fit looking. They are always seen together which is nice.

I ran into one of the regulars when putting my bag in the locker. I said Hi, what are you working out etc? He was on leg day. I told him I was doing chest and shoulders. There were some other regulars in there, and some I hadn’t seen before. It was generally pretty quiet which I like.

The TV’s were off. Normally they are showing business news network or Sportsnet. Today they just had that little speaker icon that floats around the screen. I settled in for my workout. I was feeling somewhat inspired by watching part of Generation Iron on Netflix. IMG_6355 (2)

My first exercise was dumbbell bench press. I did 10 reps with 80 lbs then went to 5 sets of 5 for 100 lbs. After that it was incline dumbbell press, 5 x 5 at 70 lbs. Then I did lat raises, 3 x 10 at 30 lbs, and bent over lat raises, 3 x 10 at 20 lbs. Finished off with lying leg raises. sets of 20, 15, 10.

It was a good workout. Got it done easy enough. Some days you feel strong and able and some days the weights are heavier. It’s just the way it goes.

I retreated upstairs to the yoga room. I settled in for some meditation. It was fairly superficial, truth be told. I’d like to say it was deep and spiritual. I sat on a cushion and took about 10 mins to just settle. I was really feeling ok, and reflected on how for many times in the past 2 years, the meditation has been a rock that I have clung to – almost as if, in a personal crisis, or series of crises, it was all I had to stay sane. On this occasion, I was just feeling generally pretty good, and that’s ok!

Namaste.

 

 

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.

 

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…).

 

 

 

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