Intermission Workout

Hi Bloggers, I haven’t been blogging fitness for a while, but I have been working out a lot. These days its a combination of weights in the gym, and swimming.

I have workouts A, B, C, D, intermission (this one), E, and F.

Intermission work out – I put this one in to break up the regular ‘heavy lifting’ routine. It uses 8 movements. There are only two sets of each of exercises in the work out. It’s a really good mix up and it will keep you fresh between the sometimes monotonous classic movements.

I have blogged about my workout routines a lot in the past, if you care to troll my blog. If you ask me I can send you my workout routine.

Ok, here we go: here are the movements in my ‘intermission workout.’

Kettle bell Turkish get ups.

Supinated pull up (reverse push ups).

Kettle bell duck under squats.

Kettle bell goblet squats.

T push ups.

Bulgarian split squats.

Knees to nose.

Skid pulls.

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Got Snow? Fredericton does!

Hi Bloggers, Sometimes I like to put a musical theme to my blogs. Today, it is ‘More Than’ by East Coast indi rockers from Nova Scotia Wintersleep.

Ok, lets get down to some catch-up blogging. So, living in Fredericton now. Crazy amounts of snow. It’s somewhere between really beautiful and serene, slushy and can be a pain in the arse. I was last living in Saskatchewan, and out there, it often got too cold to snow for extended periods, as well as being in the middle of the continent, it just got a bit less snow. But New Brunswick is coastal. All that ocean moisture is sucked up and dumped along the coastal parts on a regular basis here.

How am I doing? Glad you asked. I had a birthday this week, now I’m 43 (eek!). Work is going well – a great bunch of people. I am learning French. That is a steady process and I’m determined to stick with it until I can string at least a few sentences together. I’ve met some really nice people. NB people seem to be quite friendly which is nice. I joined a gym, I have kept up my work out routine and I swim once or twice a week which is a nice change.

I can feel comfortable in my hot shorts working out too – its always a bit scary going to a new place when you put it out there like I do. I’ve also gotten used to wearing my ergowear mens swimmer tight boxers. They are um, what’s the word… contoured, no. Um, accommodating, yes, made for the male form, yes, aerodymamic (they offer ZERO resistance in the water because there is no loose material to ‘flap around etc). They are basically a boxer tight with a package sock (that protrudes rather than is covered up – hope that makes sense!). Imagine swimming naked. That’s what it feels like! Its like someone took a can of blue lycra and sprayed it on my arse and package. Viola! I love them 😉  I realise that paragraph might appear out of context for new readers to my blog – forgive me, I’m human, and very sensual! 

I have an apartment down town. I can walk out my door, and be at a small but well stocked grocery two blocks away, the cafe’s are about 3 blocks away. The library is about a 20 minute walk away. My gym is 1.4 km from where I live.

Got snow?


I rode my bike to gym today (uptown girl – I blogged about her here: Uptown Girl). The temperature was about -8 C. A light snowfall of fast falling light snowflakes was coming from the sky. On the ground there is maybe 5 cm. My bike handles pretty well with the studded snow tires, but occasional (actually, all the time in fresh snow), I find my front tire doing a sideways thing while I wobble the handlebars in what must look like an impromptu bicycle dance routine (complete with long black tights, cause, its me!).

I am yet to eat the pavement but I’m sure at some time I will. Just hoping I don’t dislocate a jaw or fracture and elbow. Geez I’m making it sound bad, but really, riding on ice and snow with good tires is surprisingly easy. It’s just the sandy snow mixture that is a couple of inches deep that gets a bit sketchy.

City Hall

I walked to the library. I put in my powerbeats3 headphones in (thank you J) and stepped (strutted/shashaid/worked-the-sidewalk???) on out of the apartment. I had Wintersleep in my ears. Feeling good. I was doing some hand movements along with the beat. My hands were doing things. It was like an autistic expression of movement (no disrespect, I am not autistic but my son is so I sometimes like to emulate the gestures, it actually makes me feel good sometimes – kinda like its instinctual, and helps me connect with him on some level (bless you my son, I love you special man!). I felt like doing a little dance at the cross walk, but the sensible adult person inside me said ‘don’t do a fucking dance!’


The library is one of those new modern designs. I thank the city for developing such a wonderful community space. The second floor windows are large – almost the full floor to ceiling is glass for much of the side of the building, and the view is of the Saint John river. An old bridge crossing, built of what looks like granite blocks extends in a series of pylons across the river, with the deck long since subject to demolition.

Large flakes of snow are falling. Cars go by on the road by the river. The soundproofing is such that you don’t hear them at all. There are a few people at the library today, it being Saturday. It is well patronised, but big enough to spread out in. Its not hard to find yourself a quiet spot and not feel crowded here.

Peace and hugs to all of you out there. Namaste.


The view from the library is gorgeous. 






Last Night’s Workout and some other updates…. from ‘out of the ditch’…

Hi Bloggers,

Here’s what I did in last night’s workout:

OvIMG_6801 (2)erhead press – 5 reps of 5 with Olympic bar and 45lb plates.

One arm dumbbell rows – 3 sets of 10 with 80 lb dumbbell.

Leg extensions.

Leg curls.

Calf raises.

Machine with standing glute/ham/quad push back. (I call this horsekicks).

So we are just days away from when T bird and my babies fly away to our home country. I will be staying on in Oh-Canada. Houses on the market for sale. Kind of restructuring life and finances and everything really. It’s a great opportunity to let go of any hang ups or baggage that we’ve been carrying.

We (T bird and T bird jr my daughter) even played a game of monopoly the other night. Monopoly is very much like life. There is income, there are bills, there are windfalls, you over spend and then end up owing money. It started to resemble our life just a bit too much! Image result for in the ditch gif

It would be really interesting if they put jobs and relationships in there wouldn’t it? You’d probably have to put any sharp objects away, I am guessing.

So this guy – in the gif here, I can relate to this shit. Going awesome, get the dreaded speed wobbles, then oh-fuck. End up in the ditch. Yes, I’ve been there! My life, of late, could play like a country song. But, wait, I’m not complaining, oh, no!

But you know what? As hard as the journey has been, as depressing at times, and challenging and down right embarrassing and all of the rest of it – it’s really ok. Let me reiterate IT’S REALLY FUCKING OK!!!! HAHAHAHAHHHAAAAA.


Image result for in the ditch gif
I got this, no, I got this, no really I got this!!!





Horse Whispering

Hi Bloggers,

I was recently back in Iowa. I went to help my friend trim her horses hooves. There were four other horses in the same paddock. I really like horses. In a previous life I was a horse owner (had 3 at one point). I would really enjoy riding and caring for them. I had some great times out riding trails, etc.


I won’t pretend to be a horse whisperer or any sort of expert. I know enough about how to care for them and enjoy their company, and that’s enough I guess.


When you have a calm temperament, you can really get in the zone with horses. It’s what I would call a human-animal energy exchange. It’s very real. I think somehow we can find ourselves in the same brain wave patterns (or something). Horses can be so calm that they are literally nodding off in your presence. I had a little four-way hug with three horses. It was a simple, special moment!



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 – 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….. 



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!

With her mom.

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


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.


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.

Here’s the chicken. 


This would be the beef, in the slow cooker. 


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


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!



Dinner or lunch for the next week or so.