The Barbell Complex

December 22, 2014

It’s a fairly easy exercise. Great way to get muscular endurance work and (cardio) without hitting a machine or running. You pick up a barbell do a variety of exercises a number of times before you set it down. Let your heart rate recover and do it again. What can be so challenging about that? Today’s complex: Using a bare bar, pick it up and do dead lifts, then bent rows, rack it in front and do front squats, press to drop it on my back, back squats, good mornings. Start with 7 reps. First set: This is going to […]

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Stair Push Ups. Or Push Up Math…

September 17, 2014

        I hate math. I really do. I was an alpha test subject for the very first “New Math” back in about 1960. Our joke is that I can talk set theory but can’t divide. Sadly, it’s true. But occasionally in fitness it helps to do a little a math, so we’re going to be looking at that today.  And (gulp) doing some dividing as we’re calculating percentages. Bare with me. It will be worth it for you in the end. I weigh 170#. I can bench press 122.5# for 1 rep. I struggle to do military […]

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Hybrid Life

August 28, 2014

The last couple months Wendler’s hasn’t felt like the right program for me at the moment.  Except for the 3rd (heavy) week, the volume didn’t feel challenging and the weight too easy. Yet merely increasing the weight left me failing all over the place in that 3rd week. I couldn’t find a happy balance of volume and weight. I thought about doing Starting Strength but 3 major lifts each workout just isn’t a viable option in my gym.  Finding ALL the equipment free in a particular order every day will not work. So I’m going off the reservation and working […]

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Monthly check-In

August 8, 2014
Posted with Blogsy

I have committed to working on small changes that will improve my health and honestly checkin in each month. I started last month. There has been little to no change between last month and this: July August. Change Weight: 172.5. 171.4. -1.1# Neck:14.875. 14.875 0.0″ Shoulder: 42.25. 43.125. +.875 Chest: 44.75. 44.75. 0.0″ Waist: 39.75. 38.75. -1.0″ Lower abdomen: 40. 40. 0.0 Hips: 42. 41 -1.0″ Thigh: R: 22.5 L:22.75. R:22.5 L:22.75. 0.0 Calf: R: 15.75. L: 15.75. R:14.5 l:14.75. -1″/ -1″ Upper Arm: R:14 L:14. R:14. L:14. 0.0 Honestly? I look at the changes and wonder I mis-measured somewhere! […]

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The Week That Was

July 29, 2014

I was on such a roll…. blogging several times a week!  What happened? And where did last week go? After my heavy lift last Sunday, I spent the next two in recovery!  All I wanted to do was eat and sleep. My body was healing and getting stronger. Well, we’ll see about that in a while… Monday I made it to the gym, but honestly felt too spent to pick up the bar.  Did a circuit style body weight workout to get the blood flowing and help with the healing. Then took Tuesday completely off. Wednesday began a long set […]

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The Week In Strength Training

July 18, 2014
Squat workout

  ========================== Sunday started out with such promise. This is amazingly my max weight week, it feels like it’s a week early, but July is a strange kind of month.Every workout is 5 lifts at 75% of my Max Weight, 3 at 85%, and AMRAP at 95% of my max. The lifts where I can crank out more than 1 show that I’m ready to increase the weights next month. My planned week was: Sunday Bench Press, Monday Squat, Wednesday Overhead Press, Friday Deadlift. But nothing about this week worked out the way I planned. When I got to the […]

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Thinking Diet.. By That I Mean Food Choices

July 15, 2014

I had a check up with my doctor late last week. Nothing drastic, and nothing demanding that much attention. But I’m struck with one thing she said: “In your case, you require almost perfect diet.” I’m not even sure what that means anymore.  Which shows how fucked up my mind is on nutrition at the moment. My nutritional goals are simple enough: 100-120 gr. of protein a day and fruits and vegetables at every mean.  That seems healthy and simple enough for me. She recommended a Mediterranean diet template: each meal based on plant-based foods (whole grains, fruits, vegetables), nuts, […]

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#ToughLove I Don’t Want To Die Yet

July 8, 2014

Since FitBloggin, I have occasionally been visited by the spectre of someone in our community not being alive for the next Family Reunion in Denver. I’m not the only one. Margo wrote eloquently about it in her #toughlove post: What I Didn’t Say. I missed the FitBloggin post on #ToughLove.   I have yet to read the liveblog post on the session.  But this morning I realized that I need to write this post.  I need to ask for help and commit to change. Because, otherwise, I’m dead. And I don’t want the people I adore to have a virtual wake […]

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Monthly check in: July

July 4, 2014

As promised, I'm checkin in. As the photos above detail, I am carrying most of my excess weight around my middle; the location that causes the most serious health problems. As such, decreasing this by just 10% should significantly reduce my health problems. THE NUMBERS: Cholesterol 325 HDL 63 Glucose 106 Thyroid peroxidase 52 (high) A1C. 6.0 (elevated) Fatty liver WEIGHTS AND MEASURES Weight: 172.5 Neck:14.875 Shoulder: 42.25 Chest: 44.75 Waist: 39.75 Lower abdomen: 40 Hips: 42 Thigh: R: 22.5 L:22.75 Calf: R: 15.75. L: 15.75 Upper Arm: R: 14 L: 14     Posted with Blogsy

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Catch Me In A Year…

July 3, 2014

This year at FitBloggin differed more than years in the past in one HUGE way: the “veterans”–those of us who have doing Fitness for years now–had serious and meaningful discussions among ourselves. We talked about stepping up and running more sessions next year.  Sessions that WE NEED and WANT.  Sessions about accountability to our goals. the ART of blogging, not simply the business. (photography, editing, writing). We also simply talked amongst ourselves about lives.  Most of us admitted that we have gained weight and fat in the past year or so.  We seemed to feel like it was a phase […]

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