Sunday, August 31, 2014

Another Day, Another workout...

Just finished my 2 sets this morning.  For those of you just happening across this blog, I started a 30 day challenge over 5 weeks ago.  When I was half way through I had an idea, make it a 1 Year Quest!  So that's where we are, I am doing a 1 year workout quest to see how fit a 53 year old man can get.  When I started you might say I was in good condition.  For a man my age who stays active I would say good but not great.

  So I want Great, is that too much to ask?

It seemed the old routine of working out for a few weeks and slipping back into the same old grind of gaining and losing 20 lbs just was not getting me to where I want to be in regards to my over all fitness, so here we are.

Here's what I did today so far:

Jumping Jacks (50) 
Squats (30) 
calf raises (50) 
leg scissors (30) 
crunches (60) 
oblique crunches (30) each side 
push ups (35) 
planking (45 sec) 
man makers (10) 

I also stretch both upper and lower body before each workout.

I have lost well over 10 lbs in the past 5 weeks as I have been eating properly.  NO fast food, NO bread is the main thing but I like lettuce wraps and protein shakes so that helps allot!

Good luck on your quest, whatever it may be!

PS ~ Next week I am going to start focusing on Martial Arts and Fitness!!!!



Saturday, August 30, 2014

What a Week!

WOW!  I'm glad that's over, well almost, I've still got to work today but it will not be nearly as crazy as last week.  My main contractor was on vacation so I was crazy busy all week.  Had a few 12 and 13 hours days.  Wednesday was the only day I had time to breath at all.  Looks like I may have set a new record, at least since coming back from the recession of 08/09...

I have managed to maintain my workout schedule for the most part.  Although I did not work out yesterday. It was a cross train day and I did so much loading and unloading at work I will allow it to qualify as a bona- fide workout!  I will resume my regular 2 sets this morning and tomorrow with Monday as a cross train day.

I am down to 161 even as of yesterday.  I'm not sure how much more weight I will lose but I could drop another 5 or 10 lbs if things continue to go as they have been lately.  Since I stopped eating bread and fast food I am taking my lunch on the road with me and the bananas, apples, oranges and breakfast bars just don't give me enough calories to make up for what I lose in a day even if I eat a good meal when I get home.

I may need to start forcing myself to drink and additional protein shake before bed if I continue to drop weight like this.  Of course with the fall coming on I will not lose as much weight as the heat will finally be gone.

I have dabbled in the health and fitness business with my short stint with Visalus.  Although I decided to get out of the MLM business, I like the protein shakes they sell, in fact I still use them.  However it leads me to a question that I'm sure every sales person in the health and fitness business has asked themselves.  How do you motivate overweight people to lose weight.  I know how not to.  I learned pretty quickly that you cannot even give products away to  the people who need it the most.  They will find an excuse to not use it.  You certainly can't go up to people and tell them they are too fat and need to use your product or service so how do you convince those who need it the most to take advantage of your products or expertise in the fitness business?  I am convinced that it has to me a more subtle approach.  Perhaps some marketers have done focus groups to learn the secret but I am still try to solve this puzzle.

By the way, I posted an article on my FB page by a Dr. Scott Suanders about Obeseity and weight lose.  This is one item out of a list of ten.

 8. Myth, fasting is bad for you.

The single healthiest thing people can do, especially if they are overweight, is fasting. Multiple studies on every species of animals, including worms, spiders, yeast, cats, rats and monkeys, have shown a longer and healthier life in those who fast. Monkeys who fast every other day live longer, healthier lives than their counterparts who are fed daily. There is no nutrient, food, pill or juice that can boast the invigorating power of fasting.
For weight loss, the benefits are tremendous. The weight comes off — about a pound per day — the hunger and cravings disappear, the stomach shrinks, the digestive system is more effective and the weight doesn’t come back easily. Fasting is the “reset button” for your metabolism.
One man in Scotland who weighed more than 470 pounds went to his doctor and said he wanted to weigh 180 pounds. The doctor said, “Quit eating,” so the man did. He started drinking only water and taking a vitamin and electrolyte (salt, potassium, minerals) pill. After a year and 18 days without food, he weighed 180 pounds. He began eating sensibly, and nine years later he still weighed 180 pounds.
You can start with just one day of drinking only water. Sometimes it takes as long as a week to begin your fat-burning metabolism. Be careful of hypoglycemia, or low sugar. You may want to have some carrots handy in case you get headaches, weakness or cold sweats. There are many good books on fasting. I would recommend getting information if you don’t have any experience with this most healthy dietary change.

 Here's the link:

Dr. Scott Saunders: 10 Myths That Obese People Believe

What do you think???

Wednesday, August 27, 2014

Begin, again...

Started the workout again today after taking a day off.  I had to blast out this morning to do an early job so had no time for a proper workout.  I just completed my 2 sets a few minutes ago, it's now 6:20 PM.  Had a manageable day at work so had enough energy left to push through this routine.

Looking forward to mixing it up a bit this month with the workouts.  Plan to get my health rider out and dust it off for the cross training days.  Want to fix my flat on the bike too and work a ride in early some mornings.

My diet is still under control, most days I am well under my calorie requirements.  I'm forcing myself to eat sometimes to try and get close to what I should have.  Looks like I will be kicking up the eggs, tuna, sardines and salmon this month to get the protein and calcium I need.

I ordered a 6 month supply of Bee Caps this past week, should (bee) here any day now!  :)

I have placed an order for the required DVD's and other gear to get started on my 2nd dan training in Combat Hapkido.  Will meet with Sensei Flagg on the first Saturday in Sept. and make arrangements to have my partner in crime come over to the dojo here at the house twice a month to train.  I also will be teaching a self defense class at Church this month and again in October.

Well, got to run and get ready for choir practice!  Singing is one of my passions along with martial arts and fitness!  Got to keep the vocal chords in shape too!



Monday, August 25, 2014

30 days in the Hole!

Yes, 30 days!

I have reached the end of the initial challenge, of what has now become a quest!  The end game here is to see how fit I can get!  It has been tough, many days I have not wanted to work out but pushed myself to do it anyway.  I have only missed the full 2 set routine once and that was the Sunday after my 35th HS reunion. Had a late night and had to leave for Church at 7:00 AM.  I did an abbreviated workout that morning but I did 2 sets of 4 exercises to keep the streak alive...

OK, the title of the blog today was a song from the 70's, although the lyrics of the song really don't really fit the subject matter the title kinda does and that leads me to another subject:

Do you listen to music when you work out?  I like to and I have a wide variety so I listen to different stuff each day.  Today it was Fleetwood Mac, Rumors.

I hope some of you will join me as time goes by on this journey.  I have challenged a few folks to do so but none of them seem to want to jump on board.  If you reconsider try and give me at least 30 days.  If I can go a year you should be able to do a month...



Saturday, August 23, 2014

I love Saturday's!

Happy Saturday!

Even though I am working today I usually have time to relax a bit and not rush through my workout on Saturday..  During the week it seems I am always in a hurry!

Just completed day 28 of the new workout and am about to enjoy my first cup of coffee of the day.  I have been using honey in my coffee for over twenty years.  I read a study yesterday that says using honey on a regular basis can slow down the aging process in our cells!  Looks like I have a head start on living a long healthy life.  :)

I also read this morning that Arnold Swharzenneger works out twice a day.  Cardio in the morning and weights in the evening.  Now that he's making movies again he has to be in better shape.  He's a good 10 years older than I am so I think my 20 minute workout each morning is not too much for a 53 year old. I also read that a NEW Conan movie is forthcoming!  I am ready for that!

Let me take a moment to thank GOD for all his many blessings.  My amazing wife and son, my loving family, mother and sister.  My life long friends, John, Ray, Mike, Doug, Randy, Jeff, Jeff, Jeff, (I know allot of Jeff's) and some of my more recent friends, Tony, Maryann, Yuka, Noah, April and my entire extended martial arts family both in Aikido and the ICHF.  Also, I want to mention how blessed I am to be a part of the "Morning Song" team at Sharon Presbyterian Church in Charlotte, where we sing each Sunday morning at 8:30.  (Come join us)!  My Church family is very important to me, all of them!  So many I can't mention them all here.  

It's great to be alive and have this gift we call life!



Thursday, August 21, 2014

New Day!

Life is a gift, each day a new beginning.  That's what I like about life is, each day is a new start.  If we had a bad day we can start fresh the next day.  Go out and watch the sunrise, it will inspire you to begin anew!

27 days and counting up to 30!  My original goal was to make this new work out routine a 30 day challenge to get me prepared for a martial arts seminar and a 35th High School Reunion.  Once I reached my goal of 165 lbs well before my challenge was up I had an Epiphany!  Why not turn this challenge into a 1 year fitness quest?  So, I did.

I hope you will follow me on this journey into the unknown.  I have never taken on a challenge quite this demanding.  Sure I have achieved great things in the martial arts world I live in but this is new.  To get into the kind of condition that only top athletes ever achieve is my ultimate goal. At the age I am it will be even tougher!  Where I go from there, who knows.  I have dreams of pursuing a third black belt so perhaps this will lead me to a new dojo.  I have Judo in my long sights...



Tuesday, August 19, 2014

Information Overload?

When it comes to the Internet there is SO MUCH information to glean from you often wonder what's good info and what's not?  The same when it comes to fitness, diet and health in general!  So many people and so many opinions.  Is wheat bad for you?  Is gluten killing us all!  Should we eat eggs, meat and fish or be vegetarians?

I suppose you will have to read, learn and then decide for yourself what is right for you.  Here's my take on it.  Let your body do the talking.  I learned a few years ago that if I stopped eating bread and fast food I could drop 10 lbs in 30 days.  PLUS, I felt much better in the process.  The bread it seems makes me bloated and makes me feel bad with less energy.  I have now learned to stay away from bread for the most part about 90% of the time.  I still partake once in a while but not to extremes.  Just a bite or two and I'm done.

Same thing with heavy deserts and ice cream.  Yes, I LOVE cheese cake, ice cream, pie, cookies, you name it but I know it's too much, so I stay away most of the time.  Again, never say never and indulge or reward yourself for good behavior from time to time but don't over do it!

Sodas?  NO WAY!  I stay away from them 99% of the time but if I go to the movies I will order a small coke and a small pop corn just because I like to treat myself once in a while.  I don't go to the movies much anymore but sometimes if I go say twice in a month, I will skip the treat.

How can I do it?  How can I exert so much self control and show so much will power?  It's a simple formula and you too can follow it.  It all starts by winning very small battles.  For example:

Let's say you normally start your day off with coffee and a donut. (I did this a while back)  It's a routine and you are a creature of habit but you know you need to eat a bit healthier so you have decided to stop eating the donuts.  BUT YOU CAN'T!  So buy some breakfast bars and substitute the donut one morning and you broken the habit!  Then since you are not hooked on the breakfast bars you will easily walk away from them and substitute it with a banana or a peach.  Something healthy!  BINGO!  You have won a small battle, now see how many days in a row you can go eating that healthy snack..

UPDATE!  Day 24, did both sets again, added some extra calf raises, up to 40 now.  Did 35 push ups and an extra 50 jumping jacks too!  The body is already starting to transform, it is amazing what 3 weeks have done!  Only 51 weeks left!

OH, and I found a couple of cool sites you might like.  Here are the links:



Sunday, August 17, 2014

Day 22, Time to rest, (a little)

Well I made it!  The goal was to lose about 10 lbs, 165 was the target, I weighed in a 162.6 Saturday morning.  I completed my 21st day of the new workout routine Saturday morning, two full sets of the modified routine with many more reps and exercises than when I began it three weeks earlier.


Fast forward to Sunday morning, I slept in a bit and did not have time to do the full routine before early Church.  I came up with a very quick routine of two sets as follows:

25 jumping jacks (stretch)
15 Squats
20 push ups
25 crunches
20 calve raises

It took less than five minutes to complete and I was off for the morning with at least a little work out to get my day started.  Yes, I hated missing the full routine but hey, I had earned some rest and yet I wanted to at least attempt to get some kind of a work out in.

I think it's important to keep that mentality going, to not allow yourself to get used to not doing anything at all and keep the string of daily work outs in tact!

Took a break from the strict diet this weekend too but will be back on starting tomorrow morning.



Friday, August 15, 2014

20 days in...

Greetings Friends!

Just reporting in on the latest day of the challenge.  Just got home from work and it was one heck of a day!

Stopped by the HT and stocked up on fresh fruit for the week and a nice salad for dinner tonight. Tomorrow night is our 35th HS Reunion and there will be a LARGE Buffet of which I intend to partake until I am pleasantly plump so this weeks dieting has been well worth the effort!

By the way, weighed in a 162.8 today.  My goal was 165 so as you can imagine I am more than ready to chow down!

So let's talk about this diet for a minute, it is obvious that it works very well.  I am losing weight at will and I am keeping up my strength.  Working out 20 minutes each morning and doing 2 hours of high energy martial arts at least twice a week as well as working my a$$ off every day and doing lots of other activities at Church and so on.  The point being my weight loss is not effecting my energy level now as it did last time I lost so much weight in such a small amount of time.

What's the key?  Well I have come to believe that it is mind over matter.  For me it is small hurdles that turn into larger hurdles.  If I can do it one day why not two, or three or a week or a month.  It's all in your mind!

 Once you prove to yourself you can control your appetite and NOT over eat, then you are in control.  In fact for me, now this is just my perspective, I have to watch myself because once I start losing weight like this it's hard for me to stop.  I enjoy the process so much I want to keep going and see how far I can take it!

The workout was great this morning, I am about ready to move on to three sets but I am trying to hold back until I reach 30 days.  Still adding a few reps here and there.  Doing 35 calf raises now, still only 30 push ups but will be adding 5 more soon.  Up to 7 man makers and moving towards 10.

OK, time to go eat and relax before I pack up all my DJ gear for tomorrow night.



Thursday, August 14, 2014

Day 19, getting easier...

Good Morning!

It's Wednesday about 6:15 AM.  I've been up since 4:30, Babydog woke me up and I knew I would not be able to go back to sleep.  We are taking her in this morning for a consult with the oncologist.  They tell us she has leukemia, not sure which kind but we are going to find out what our options are today.  God Bless her little soul, we want to keep her around as long as we can without her suffering so we are looking at all options.

Moving right along, I made my first video this morning of the start of this fitness quest.  Yes, it was rough but I want to have some video and pictures of the transformation that is likely to take place.  I envision my body making some radical changes as I continue to work out and stick to my current diet.

Here's what I am shooting for:

Yesterday I had the following:

7:00 AM  Water & Bee Caps
9:00 AM Coffee and  Breakfast Bar
11:30 banana & water
1:30  Protein Shake with banana, strawberries, blueberries, yogurt, almond milk and Vi-Shake mix.
5:00  Lettuce Wrap sandwhiches with turkey, tomato, mayo, small piece of cheese, 1 beer
6:30 cup of coffee
9:00 PM can of sardines & a few crackers, water

Today I will have about the same.  Will not have a BIG meal again until Saturday night when I eat from the buffet at the reunion.

Got to go do my second set.  BRB.

Whew!  Ok, day 19 in the books.  I feel like I could do three sets now if I took a few minutes break between sets but I'm not going to push it too hard.  I have a year to get this done and I want to play it safe.

I am adding a few extra reps here and there continuously.  Up to 35 calf raises and 7 man makers.  I hope to meet with my former personal trainer next week sometime to get his take on this routine.  I also want to run it by my chiropractor next time I see her and get her thoughts.  She is very fit and does allot of yoga so I value her opinion.

Once again, this is my personal quest but you guys are welcome to jump in with me for 30 days or a few weeks or more.  Whatever suits you.

I'll end this blog with a question and a link to some answers.  You tell me what you think...

Do you think 20 minutes/day workout is enough to stay fit and healty?



Tuesday, August 12, 2014

Bad Day..

We all have bad days from time to time.

 I had a rough one today, things did not go smoothly at work.  I had to stop on the way home, get a cup of coffee and walk around a while just to let off some steam but I made it home unscathed and I am OK.

Some folks had a much worse day than I.

People with cancer or other life threatening conditions.  Folks with other serious issues.  Like the family of Robin Williams.  What a shame, he left this world in such a way. I have had suicides in my family, it hurts when a loved one does that.  It is a shame he or anyone in that kind of pain can't reach out and find help.  RIP Robin, we will all miss your smile and the laughter you brought to our lives.

I will move on.  I completed the 17th day of my new work out today.  I am shooting for 30 days straight then I will modify the schedule.  As of now I'm thinking two days on and a day of cross training, then one day a week off to rest and rebuild.  Would love to know what you personal trainers have to say.  Is a 20 minute moderate to hard workout each morning OK?  Is it too much?  I think not at this point but I'm no expert. I plan to interview a few of personal trainers over the next year as I take this fitness journey.  I will get lots of information to share with those who want to learn how to train properly.

In regards to my diet here's what I had, this is just to document a typical days intake.

7:00 glass of water, 2 bee caps
9:00 Coffee and a breakfast bar
11:00 large banana. bottle of water
1:00 fresh orange, very juicy! (I call it a ball of flavored water)
2:00 small lettuce wrap sandwich w/ kettle chips, water
6:00 coffee
7:00 Protein shake with 1 banana, frozen strawberries, fresh blue berries, 2 spoons yogurt, almond milk
7:30 small salad, water

No beer today even though I needed one!  :)



Sunday, August 10, 2014

ICHF Seminar Southern Pines 2014

Another one in the books for the crew at Flagg's Personal Defense Club.  As usual we had a blast, it was good to see Steve, Mona and the kids and of course it's always fun to hang with GMP!  He was in rare form yesterday as funny as I have ever seen him!  Master Gridley was there too teaching us the finer points of pressure points and how it adds to the already effective CH techniques we all have learned from GMP.

I don't have long to complete this blog, I am about to leave for Church in a few minutes but let me say what a pleasure it is to have such a strong group of good christian men to practice with and to attend these events with.  A brotherhood of regular guys who just love martial arts and enjoy each others company.

Jeff Handy and I were able to receive our Black Belt certificates from the Grand Master.  What a treat that was!

In closing let me say I was able to complete both sets of my workout this morning, including the new addition of mountain climbers. It was tough and I did NOT want to do it being a bit sore and tired from the Seminar but I soldiered on.  No Pain No Gain!

PS ~ Thanks to Master Dorton for putting on this event, I only wish I could have hung around last night and today.  Maybe next year!



Friday, August 08, 2014

The Longest Day!

Finally made it home about 7 PM.  Had a 12 hour day today.  Traffic was a bear!  I'm glad this one is over.

Get to relax for a few hours then off to Southern Pines in the morning for another ICHF Seminar with Grand Master John Pelligrini!

This will be my fourth Seminar in five years if I remember correctly.  I missed one year due to the death of my sweet sister Cindy.  Every time I hear "Dust in the Wind" I think of her.

 I had a tremendous workout at Aikido last night.  We went through the entire Dai San, Uke and Tori, including all the weapons.  It was good to get back into it again.  This was the set required to get my BB in Aikido.  It is something I will always remember! I did some freestyle with Noah afterwards and it wore me out!  I really need to step up my cardio.

In regards to the morning workout I am going to see how many days I can do it before I miss a day.  So far so good for 13 days!  I have some very BIG plans in mind for this workout if things go well.  I have decided to up my challenge from a 30 day challenge to a one year challenge.  Yes, you heard that right, one YEAR!  Of course the challenge is to myself.  I want to see what level of fitness I can reach.  I see fitness levels like this:

Level 1 = Inactive, hardly no workout if any, no self control over diet or exercise, usually obese.

Level 2 = Some physical activity, walking or doing some very light workout, attempting to diet.

Level 3 = Works out fairly regularly, diets and tries to eat healthy, moderate fitness level.

Level 4 = Works out regularly, eats right, is in very good physical condition.

Level 5 = Extremely fit!  Could be on a professional level like marathon runner, MMA fighter, Triathlete!

I currently see myself as a strong level 3 and I want to kick it up to a level 4!  So one year, dedicated to getting into optimum shape should get me there.  

Wish me Luck!



Thursday, August 07, 2014

Day 12 - In the Books!

5:43 AM - Thursday morning

I have a delivery to Dobson NC this morning so I am leaving early today.  Had to get up at 5:00 AM for the workout.  Just completed, I timed the whole thing today.  18 mins 30 seconds, including stretching.  This is no easy workout, I am not taking but a few seconds between exercises to catch my breath if any at all.

I have been at my target weight of 165 for the past few days so I can now ease up on my diet a bit and eat a little more.  I had spaghetti last night with garlic bread.  The bread was my cheat.

Two more days and we are off to the Combat Hapkido Seminar then the next Saturday is the 35th Wildcats Reunion, where I will be entertaining as well as participating.  Should be fun!

I intend to stick with this routine even after all this is over but modify it some and gear it more towards a cross fit workout with a few more elements of weight training and some pull ups.

Until then,



Wednesday, August 06, 2014

Mustangs and Crunches?

A quick note about the workout routine then on to some other things.

I timed the second set this morning it takes about 7 mins if you work straight through.  So, with a one or two minute break in between if you want it, you can do this whole thing in 15 mins or so.  Also, I added an extra man maker to make it 6 reps and I changed the crunches a bit.  I started doing 40 of the reach for you heel, on each side, alternating back and forth, then finished with 20 normal, so that's 60 crunches, then on to the 25 each oblique crunches, etc..

Now, moving right along, if you visit the blog every so often you might notice I have been playing around with the design.  That will continue for a while..

Last night I went to the monthly meeting of the Carolina Regional Mustang Club  click on that for a link to the website.  It was a very interesting night.  I will finish up with a few pics of the cars I saw.  Here's a little about our quest speaker.

The speaker was really good, his name was Jim Pinkston.  Some background on Jim.

Jim retired from Ford after 35 years in Sales Operations and went back to work for them for 12 more years as a consultant. Jim finished high school in Charlotte and graduated from the Citadel in Charleston. He interviewed with Ford before he finished college and landed a job with them in Charlotte in 1955. The history of Ford is a personal passion of his and he has developed seminars (with PowerPoint presentations): “Ford Racing, the Early Years”, “Ford Aviation”, “Ford Military”, and the “Secret Life of Henry Ford.” He has been a member of the Hornets Nest Region, AACA for over 20 years including 12 years on their Board and 3 years as President of the Region.

There are some really nice cars there.  You can see my Blue Pony on the end in the first pic right beside a burgundy colored car that looked almost the same.  I think it was a 2013 or 14.  There is a real nice 66 there in the second pic.  It's the black one right in front.  These cars were something else!



Tuesday, August 05, 2014

Day 10 - Still Pushing!

Praise God!

 I have stayed injury free for 10 days straight doing this work out.  I have added to it and increased some of the reps as well.  The past two mornings I added in 5 reps of man makers at the end of the routine then finished with the plank as usual.

Two Sets

50 Jumping Jacks
25 Squats
30 Calf Raises
50 Crunches
25 Oblique Crunches
30 Push Ups
5 Man Makers (10 lb Dumbbells)
30-60 Seconds of the Plank

I can really tell the difference in the way I feel the past week.  I weighed in a 165.8 last night.  Let's see where I will be by Saturday.

Come on an join me, this is a blast!!!!

Having problems with Love Handles?  Check out this video...

How to get rid of those Love handles.

Monday, August 04, 2014

Musings about motivation

What motivates you?

I find that I need to have an event or something specific to focus on to get motivated.  Right now I have a 35th High School Reunion to go to in two weekends and a Hapkido Seminar to attend next Saturday.  These two events are my key motivation factors behind my current workout and diet.  I have a broader goal but my focus is on these two events.

Last year I had a vacation in Hawaii that motivated me to lose some weight and I did lose some but not as much as I had intended.  A couple of years ago I got on the Visalus kick and lost over 35 lbs.  I had many motivations at the time, one was money.  I was selling the product and wanted to be a good example of what the product could do.  I also had a black belt test in Aikido to pass and wanted to be lean for that.

So, my point is that for me I need a specific event or events to focus on to lose weight and get in better shape.  Perhaps you too can find an event to shoot for.  What's coming up in your life that you want to lose weight for?  A vacation, reunion, are you dating again?  That's a BIG motivator!

Think about it and while you are here check out this    insane ab workout!!!

The guys name is Frank Medrano, I just ran across one of his fitness videos the other day and have began watching some of them to see what I can add into my own workout...

You will be amazed at what this guy can do, check out some of his other youtube stuff...

“You can always die. It's living that takes real courage."

 Himura Kenshin” 

Sunday, August 03, 2014

Day 8 still going strong!

I suppose the title of the blog today gets the gist of it.

 Eight days in a row with the new routine and holding pretty steady with the diet, eating very healthy for the most part.  Had a salad for dinner or with dinner, four days in a row now.  I like to go by Harris Teeter and grab a salad it fast, fresh and Janet and I can both make a meal of of one big one!

Here's to another week of making it through this routine.  I've decided to keep it at two sets for now.  I am contemplating added one new exercise to the mix.  My friend John Sutton who I trained with for a while last year, taught me a workout called the "Man Maker".

 You take a couple of dumb bells, (No Not US), whatever weight you feel comfortable with.  Ten or Twenty pounds will do in my case. Here's a link to a video showing you how to do these.  When we did them it was without the individual arm pull ups, just the push up, then go up and press, then back down to do it again.  I guess John was taking it easy on me since I'm an old man!  (wink)

Man Maker Video

Anyway, this will really round out the routine.  If I can add 5 of these at the end of each routine it will make a grand way to finish.  I will eventually try and work it up to 10.

Wish me luck!  I'm gonna need it!

Saturday, August 02, 2014

Follow That Dream!

Saturday afternoon and I'm finally in after a busy morning making deliveries.  I stopped at Best Buy and bought a 3TB external HD to back up all my stuff as well as my wife's computer too.  I think 3 TB will cover it all and then some.  Funny, I still remember when memory was nearly unheard of in a computer.  My first PC was and IBM PC Jr. and it did not have a hard drive, you booted it from a 5.25 floppy disc.  The first computer I did have with a HD was only 20 MB.  My how time and technology has changed since then.

One thing that has not changed is my dream of creating a sculpted body.

Maybe like this..

Or this!

 That's why I work out and diet. The journey to achieve that dream means I must Never Give Up!  Of course these days it's a challenge just to stay in any kind of decent shape at all.  I must say I have a weakness for chocolate and doughnuts as well as good southern cooking so sometimes I find myself far, far away from that dream being realized.

 Today I am closer than I have been in a while.  I weighed in at 166.5 this afternoon and I had a strong workout this morning.  I had intended to go three sets but time constraints stopped me at two.  I will see if I can do three in the morning.

 A year or so ago I was down to 152 lb but  my workout routine was irregular and my diet was not healthy.  I was weak and needed to find a better way to lose weight and maintain my strength.  I feel like I'm on the right track so far with this new diet and workout.  I design my own diets and I like to eat normal food, I just don't eat as much and I stay away from the bread and sweets for the most part.  I use protein shakes once a day if I can work it in and I like to use fresh juice as well (carrot and apple is my favorite).  I eat allot of salads and fruit often with grilled chicken as a protein and I take Bee Tabs too.  I do cheat from time to time and have the occasional doughnut but I make sure and eat healthy the rest of that day when I do.  I also treat myself to a really good meal at least once a week.  Last night I had a LARGE fried pork chop and some fried shrimp.  Yet, I had a side salad and corn on the cob to go with it.  No potatoes and no bread.  I will keep my desert a secret for now..  :)

So, I have added to the original workout, here's what I have now.

Two Sets

50 jumping jacks (stretch)
25 squats
30 calf raises
50 crunches
25 oblique crunches (both sides)
30 push ups
30-60 seconds of the plank

Good luck with your own workout and diet.  I know how hard it is to resist temptation but we have to keep trying!