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.

 

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I got this, no, I got this, no really I got this!!!

 

 

 

 

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Musings from the Café, and tonight’s work out…

Hi Bloggers,

This morning I did hot yoga. It was good. Calming, vigorous at times. I’ve been to two classes in the past week that really pushed the pace and it makes for a good workout. Fast flows of downward dog, chattaranga, downward dog, plank, step through, warrior 1, etc. 

Tonight I went down to the café. Had to get out of the house. I sat at a large-ish table that had just been vacated by a group of people. All the cups and plates were still out because the staff had not got around to clearing up the table. A group of people came in and started to set up a kind of band ensemble.

A lady came over and said that her friends were coming in for dessert and asked if I would mind sharing the table. I said that would be fine. Soon after however the owner of the café came over and asked me would I kindly move to another table so these people could use the table. Of course I obliged.

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So I went to the library – I got the Men’s Health Gym Bible. I used this guide as inspiration for my workout. Here’s a few new exercises that I put in tonight that are a change from my normal routine:

  • Duck under squats.IMG_6763 (2)
  • Kettlebell goblet squats.
  • Planks with knees to nose.
  • Kettlebell Bulgarian split squat.
  • T push ups.
  • Reverse push up (hanging on straight bar with feet on bench)
  • Push weighted cart.
  • Kettle bell Turkish get ups.

It was a really refreshing ‘fun’ workout. I kept the sets to 2-3 to keep moving through different exercises. I recommend this to anyone who is in a bit of a rut.

 

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

 

 

 

 

 

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

 

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

 

 

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!