Monthly Archives: December, 2015

My Workout Plan by the Numbers

My Workout Plan by the Numbers

My workouts have changed over time. When I was in College, it was all about lifting heavy weights and building as much muscle as I could. As we get older things like time, energy and recovering from injury become more and more of a factor. Sooner or later those nagging little pains add up, hey “No pain no gain?” Right!

OK, so my workout has to answer this question. How much can I get done while power walking to rebuild my knees? How much workout can I pack into those laps around my apartment building or my roughly 3 mile power walks or can I even sneak a workout into my daily work routine. The answer is yes, now let me dive into the numbers and compare the way I used to work out (The Gym Membership Workout) to the way I work out now (The Recovery Plan)

When I work out in a fully stocked gym, I usually do the standards, Bench Press, Lat-Pull Down, Military Press, Squats and Leg Curls, Bicep Curls and Tricep Pushdowns. Let’s look close at the Bench Press – This is one of the classic, go heavy or go home moves the younger me would chase. I would try to lift 225 Pounds – Ten Times. This would give you a total Lift of 2250 Pounds right 225 Times 10. Now the funny thing about the bench Press, I could do 135 Pounds close to Thirty Times. This would be total lift of 4050 pounds, this is close to double the total weight. Now don’t kid yourself, lifting 135 pounds 30 times does not feel the same as 225 pounds 10 times. The heavier you go the stronger you will get and the more muscle you will build, and the more you increase your chance of getting hurt.

Barbell_Bench_Press

Now fast forward a few years, now a days I would much rather lift 135 Pounds 30 times, but I can’t do that while I am power walking. No, when I walk I carry 5 pound, 3 pound or 1 pound soft weights. I do not Bench Press, I Shadow Box in a similar motion. Now I may do 500 to 1000 reps of 5 pounds; or 2000 or 3000 reps of 3 pounds. This gives me total workouts of 2500, 5000, 6000 and 9000 pounds. I am not trying to tell you these workouts feel the same as working out in a gym with hundreds of pounds of weights. Not every close. But if you continue to push and push you can burn you muscle out and be very sore the next day. It is not the same pain, it is a different kind of pain; different pain, different gain.

Why I used to work out in the fully blown gyms, people called higher repetition sets, get cut. This is kind of true and kind of false. Muscle definition is a combination of working out and watching your diet. Now, you can get muscle definition and muscle size by doing lots and lots of low weight high repetition sets. Still have to watch the diet though.

Shadow Box

Now, I have posted that I use 5 Pound and 2.5 Pound Ankle Weights. I shoot for 5000 Steps while wearing the ankle weights. This would mean 25000 pounds of extra pounds lifting while power walking. That does not mean I can go in the gym and leg press 500 pounds, no I would probably lift 100 pounds as many times as I could. Again, Lighter weights and higher weights is a safer workout. I used to have a workout called the century sets, 100 repetition sets of light weights, 10, 15, 20 pound dumbbells or 50 pound barbells. Chasing the heaviest weights possible is a young man’s game. Avoiding injury and recovering from nagging aches and pains is a not so young man’s game. Fitness for life!

So when you combine 5000 steps and 1000 lifts into a single power walk workout I may do a total lifting workout in the neighborhood of 30,000 to 50,000 pounds. Hundreds if not thousands of reps with light soft weights; maybe it is not impressive by the bodybuilder workout magazine standards, but I know how much it hurts the next day. Total Body Pain equals Total Fitness Gain. Life is a marathon in my case, and I want to be renewed like the eagles every day. That is the promise I am chasing. To be well kept into my golden years.

Power Walk

There is no shame in my game. I run through sets of 20 curls, overhead lifts and shadow box punches with 5 or 3 pounds weights while walking 5000 or more steps with 5 pound or 2.5 pound ankle weights; the less weight, the more reps. I go until I can’t go anymore. Do I lose count of how many times I lift? Yes, I just work through the progressions. Do I lose count of how many steps I take? No, that is what my iFit is for!

Ranking the Seven Star Wars Movies:

Ranking the Seven Star Wars Movies:

Ok today I just want to have some fun. I have seen the 7th Star Wars movie thanks to my Step Son buying us tickets. So as a fan I had my own little ranking of the Seven Stars Wars Movie. Now because I tell people to do their homework, I did a little digging also.

Rotten Tomatoes Ranks them in this order.

1: Star Wars: The Force Awakens

2: Star War: New Hope

3: The Empire Strikes Back

4: Return of the Jedi

5: Star Wars Episode III: Revenge of the Sith

6: Star Wars Episode II: Attack of the Clones

7: Star Wars Episode I: The Phantom Menace

 

Metacritic Ranks them this way:

1: Star Wars: New Hope

2: Star Wars: The Force Awakens

3: The Empire Strikes Back

4: Star Wars Episode III: Revenge of the Sith

5: Star Wars Episode II: Attack of the Clones

6: Return of the Jedi:

7: Star Wars Episode I: The Phantom Menace

 

Here at 60 Seconds Of Motivational Mojo, I offer this ranking from worst to first and my reasons why.

7: Star Wars Episode I: The Phantom Menace

Phantom

After So much build up for the return of Star Wars, The Phantom Menace felt like a letdown.

 

6: Attack of the Clones.

Attack

Did you spot the Millennium Falcon? You had to love the scene of the Star Destroyers Lifting Off

 

5: Revenge of the Sith.

Revenge

Luke vs Obi-Wan, Yoda vs Darth Sidious; but you have to wonder how the Sith planned all that right under the nose of the Jedi.

 

4: Return of the Jedi.

Return

The 1st Appearance of the Emperor’s Force Lighting and Luke with his eyes turning Red, I rank Return of the Jedi as the Litmus Test

 

3: Star Wars: The Force Awakens

Awakens

If you had never seen or lived Star Wars then I can see why you would rank this Number One; This movie is a great mashup of all things Star Wars and a hint at things to come.

2: Star Wars New Hope

New Hope

Listen Movie Fans. It goes like this. There was life before Star Wars and Life after Star Wars. This one started it all.

 

1: The Empire Strikes Back

Empire

You can’t deny: “I am your father!” is one of the most quoted lines of all time!

 

May the force be with you!

Life In One Day

LIFE IN ONE DAY – HOWARD JONES 1985 hit – YouTube

Welcome to 60 Seconds of Motivational Mojo. Today I hijack the lyrics to Howard Jones’ hit song, “Life In One Day.” So today maybe it is Motivational Hojo-Mojo, I don’t know. I will include a link to the video on YouTube. Why this song? Well today I was going through quite a bit so I cued it up on my CD player and let it rip.

Howard Jones Lyrics in Bold

My Comments are in Italic

Howard Jones – Life In One Day

“The old man said to me
Said don’t always take life so seriously
Play the flute
And dance and sing your song”

Hey so no matter what I am going through I should not take it too seriously?

I need to sing my song!

Try and enjoy the here and now
The future will take care of itself somehow
The grass is never greener over there
Time will wear away the stone
Gets the hereditary bone

I need to remember the future will take care of itself somehow!

[Chorus]
Don’t try to live your life in one day
Don’t go speed your time away
Don’t try to live your life in one day
Don’t go speed your time away

Sometimes we need to slow down no matter what we are going through, good or bad!

The old man said to me
Said you can’t change the world single handedly
Raise a glass enjoy the scenery

I can’t do it all myself

Pretend the water is champagne
And fill my glass again and again
While the wolves are gathering round your door

OK so maybe the wolves will be after me, but I should enjoy what I have

Time will wear away the stone
Gets the hereditary bone

[Chorus]

The old man said to me
Said don’t always take life so seriously
Play the flute
And dance and sing your song

I need to sing my song!

Try and enjoy the here and now
The future will take care of itself somehow
The grass is never greener over there
Time will wear away the stone
Gets the hereditary bone

I need to remember the future will take care of itself somehow!

I tried to live my life in one day
Don’t go speed your time away

I bit off more than I can chew
Only so much you can do

Ok, I bit off more than I can chew so I need to learn from it!

Wolves are gathering round my door
Ask them in and invite some more

OK so maybe the wolves will be after me, but I should enjoy what I have

I tried to live my life in one day
Don’t go speed your time away

Don’t try to live your life in one day

Howard Jones – Life In One Day Lyrics

http://www.lyricsfreak.com/h/howard+jones/life+in+one+day_20066182.html

Beware of Fair Weather Friends:

Beware of Fair Weather Friends:

Do you really need friends who only come around when you have something they want? Do you really need friends who only go as far as what you will give them or they can take from you? Isn’t there a quote that basically says, “With friends like these who needs enemies?”

fair-weather friend

http://idioms.thefreedictionary.com/fair-weather+friend

Fig. someone who is your friend only when things are pleasant or going well for you.

How can you tell the difference between a Fair Weather Friend and a True Friend? In the beginning it is easy. I use this rule of them. If people only take and never give, that is the 1st sure sign they are a Fair Weather Friend. If they give as much or more than they take, if they borrow they always return and if they ask if they can help you without any strings attached; that is a good sign they are a true friend.

Here is an example; people love to hang out with you as long as you have money to pay for them, but when they have money they never treat you. This would be a fair weather friend. Another example, someone calls you up and asks how you are doing and they do not ask you for anything. This is an example of a true friend. Now if a few days later they need a favor and it becomes a pattern, be careful.

fair-weather friend definition

http://dictionary.reference.com/browse/fair-weather+friend

A friend who supports others only when it is easy and convenient to do so

I am not telling people not to have friends, I am saying there is no reason to have friends that only drag you down and never lift you up. Here is another example. You run into someone you have not seen in a long time, you exchange contact information and they never get back to you. You message them a few times, but they never call you back. Then out of the blue, they want a favor. What do you think, fair weather friend? OK, what about this one. Someone needs a ride, here and there and they never give you any gas money. They are lots of fun when they are taking up your time, but when you can no longer afford to take them where they want to go, they get mad at you. Are they a Fair Weather Friend maybe? Yeah maybe; a true friend would understand that you have helped them as much as you can and would try to repay you.

fair-weather friend

http://www.thefreedictionary.com/fair-weather+friend

Someone who stops being supportive or loyal when you run into difficulties and need help.

So, I may have not always been the best friend I could have been. Maybe there were times I was guilty of some of the things I am pointing out in this post. All of us make mistakes in life; the only question is if we learn from them or not. When I am not working I usually keep to myself and try to make time for my family first. I try not to bother my friends too much unless I can find common ground or something we can mutually agree on. I am past the days of hanging out just to hang out, and I do everything I can not to use people or just try to freeload from others. I try to give a little more than I take. I am pretty basic about what I expect from people who I call a friend. Play me straight. I have lots of acquaintances but not a lot of true friends. Maybe I expect more from friends so I would rather keep to myself unless there is a purpose for why we are getting together. Family before friends, I give more than I take and I try not bother people unless I really need help. This is what works for me; you have to figure out what works for you. I am not telling anyone not to have friends, I am saying do not force a friendship that is a one way street where people only take from you and never give anything in return.

fair-weather friend

http://idioms.thefreedictionary.com/fair-weather+friend

A person who is dependable in good times but is not in times of trouble.

I know when I have friend that I can count on. I also try to find common ground and a common purpose so we can create win-win scenarios for our friendship. If my wife and I invite someone out to dinner with us, we do not have a hidden agenda.   If I am going to volunteer at a food bank or a homeless shelter, I do it to give back not to take from anyone else. For me this is one of those little life lessons. I may not be able to repair every damaged friendship I was part of, but I can learn to be better going forward. The advice going forward is to be the person that you would want to be surrounded by, and then surround yourself you can learn from, that you can share with and will look out for each other.   It is better to have One True Friend than A Hundred Fair Weather Friends.

Here is an easy rule of thumb. Fair Weather Friends will swarm around you if you hit the lottery; True Friends will be there when you have nothing to give but your time and help you build something better than hitting the lottery.