60,000-79,999 SparkPoints
GETSTRONGRRR's Recent Blog Entries

The Iron Never Lies!

Tuesday, July 30, 2013

Well, well well.....'tis been a while since I've blogged!

Man have we had some major life changes....much too many to put into one here's a quick reader's digest of the last month;

We packed up our Florida household goods at the end of June and moved into a 2-bedroom place until I finished up work. We hit the road north on July 10, taking our time driving up I-95 to Virginia. On the way we stopped in North Carolina to spend a weekend with our older son (#1 son). He and I lifted in the gym where I promptly kicked his ass on deadlifts! (335 lbs....he got the bar 2 inches off the floor and dropped it....I got in 3 reps!)

We arrived in Virginia and took possession of our new home....SWMBO loved's 4500 ft2 on 3 floors and she has a jacuzzi tub with double sinks in a bathroom she can call her own! The packers arrived with our stuff on 18 July and they spent the next 3 days unloading, uncrating, and unboxing all our stuff....during the 3 hottest days of summer! I checked in to my new job in DC, then told them I needed a few weeks to settle in to the house and take some time off before starting up full time.

SWMBO, #2 son, and I got things as settled as we could at the new house....found all the stuff strewn across all the various rooms of the house (dining room dishes in the basement, bath towels in the living room, etc), then drove up to Boston to spend some time with my mom (she lives in Andover, a small 'burb on the Massachusetts/New Hampshire border.)

Man it's beautiful up here! I grew up in Boston and love it every single time I make it back. The summer weather is incredible! SWMBO and I spent a day in Lexington and Concord and just about swooned at how pleasant it was.....70s, breezy, and dry!

We're here until Aug 7, then back to VA to finish up the house and I start work officially on 12 Aug.

On the fitness front...well my victory against #1 son has been short lived because....I must confess....

....I went 10 days without working out!!!
emoticon emoticon emoticon emoticon emoticon

New town, new job, no gym, lots to do.....blah, blah, blah, blah, BLAH!!!

So we get up to Boston to spend 2 weeks at my mom' Mediterranean immigrant mom, who loves nothing better than to cook for and feed people.....and I could see a looming disaster.

But thanks to the wonders of Google, Google maps, and a credit card, I found a very cool little gym JUST AROUND THE CORNER FROM HER HOUSE, and paid them $30 for a 2 week membership....unlimited visits, and unlimited classes!

So last Thursday I went in and faced the music. I did a light legs & back session that day and a light chest & shoulders on Friday. Hit a spin class on Saturday morning, then rested Sunday.

I was a little sore...and humbled. Nothing was easy....and I had to de-load about 10-20 lbs on most exercises. Then I planned out my new routine and am giving it a go this week. Stasi trainer guy and I developed a 5-day/week lifting regimen...something I can do in about 30 minutes then do some cardio as well. I think, with my new job, I'll be able to get in about an hour-long workout each day.

The new schedule will be;

Monday - Back (deadlifts, seated rows, pull-ups, chin-ups)
Tuesday - Chest (Bench press, incline press, flyes)
Wed - Shoulders (Overhead press, lateral raises, shrugs, rear delt rows)
Thurs - Legs (Squats, leg extensions, hamstring curls, thigh adductor & abductors)
Friday - Arms (Dips, triceps ext, triceps pushdown, bicep curls, hammer curls, reverse curls)

Each of these ST session should take 30 minutes. After each ST session, 20-30 minutes of cardio intervals and hour!

Yesterday, I did deadlifts after a 2 week hiatus from kicking #1 son's ass....but I had to back the weight off to 315 lbs....and could only knock out 3 reps.

As Henry Rollins says, "The Iron Never Lies"

(Henry Rollins, for those of you old enough to remember, was the singer for the ultra-hardcore punk band, Black Flag, back in the 80s....he's mellowed out some now)

Yes, sometimes it feels like there is no can 2 short weeks cause such a setback....hell if I know. To kickstart my system, I did a spin class after lifting yesterday.....I was beat, but it was well worth it.

Today, we drove up to Boston's north shore (Gloucester, Salem, Rockport) for another gorgeous day watching the Atlantic, then I did the chest routine....and walked into a "Bodypump" class.

Bodypump was pretty's basically an aerobics class with barbells. I kept the weight low just in case (40 lbs) and was glad I did. We worked out the entire body in 45 minutes, moving the weights in all sorts of directions doing pretty much every lift I have planned for the whole week!

But it's helping me survive vacation here at my mom's.....physically and mentally. SWMBO gets up every morning at 5:00 AM and goes for a nice long walk.....and we keep each other from snacking on the myriad of crap my mom keeps pushing on us ("have another biscotti....they're so delicious!")

We go back to VA on Aug goal is to get in 1000+ fitness minutes for our time here and 500 fitness minutes for those first 6 days of Aug!

It's good to be back Spark friends....have a great night!

  Member Comments About This Blog Post:

DDOORN 8/1/2013 12:43PM

    Good deal on that gym! Looking forward to heading out Boston way mid-Sept. for a self-supported cycling tour out to Provincetown and back. Hello Cape Cod! :-)


Report Inappropriate Comment
HEALTHIERKEN 8/1/2013 12:07PM

    ". . . ....I went 10 days without working out!!! "
Man-oh-man-oh-man, did I need to read this today! Gave me a whole new jolt of determination. I, too, have been off the Spark wagon for too long--longer than 10 days, I confess. But hey, if GETSTRONGRRR can slip for a bit, it's ok for a mere mortal such as I to do the same : )
My organized New Start Date will be August 4. I'll explain the significance in a blog later today.
Long and short of it: thanks, GETSTRONGRRR, for giving me that extra shot of determination by being vulnerable like me : )

Report Inappropriate Comment
LJCANNON 8/1/2013 10:42AM

    emoticon Resisting your Mom's Treats is NOT An Option so it is GREAT that you found a near by Gym and you have a Live-In Accountability Partner!! I love hearing about your Workouts - Even though I am EXHAUSTED afterwards, LOL!! I am NOT Surprised that you OutLifted your Son!!
emoticon The new place sounds Great, here's hoping The Cat adjusts Quickly!

Report Inappropriate Comment

    Is it wrong that I love it when you kick one of your boys - or for that matter any boys - @$$?? Cuz I like it! A lot. Glad you're back!!

Report Inappropriate Comment

    Well, you know what they say...use it or lose it. Apparently it applies to more than just vacation time. Although I have never understood how people can choose not to take all their available vacation time each year. The French have a much more civilized attitude about vacations than Americans...they take them and there is rarely any working during them - no calls, no e-mails. Anyway, I digress.

Kudos for out lifting #1 son! It's a good thing to show the young whippersnappers we can still take them down if needed. In my case it is literally, when we were still in training together last year I got to spar with my kids. They don't like to admit it but I still beat just like Bill Cosby said...I brought you into this world, I can take you out. emoticon

Glad the move went well. How are SWMBO and #2 son (and the cat) adjusting to the new digs and everything?

Report Inappropriate Comment

    Good to hear you are surviving! And I know you wouldn't be out of the gym for long emoticon

Report Inappropriate Comment
WOUBBIE 7/31/2013 4:07PM

    Missed you! I break a sweat just READING your blogs!

Working out and missing workouts reminds me of something Vladimir Horowitz said about practicing piano: "If I don't practice for a day, I know it. If I don't practice for two days, my wife knows it. If I don't practice for three days, the world knows it."

Report Inappropriate Comment
CHEEKYGEEK 7/31/2013 3:47PM

    VA is gorgeous! And has real seasons! So jealous. LOL Glad the move went well, and offering my admiration for finding a gym while on vacation. Way to go!

Best wishes on the new job and house!

Report Inappropriate Comment
LISAINMS 7/31/2013 3:21PM

    Ten WHOLE days?!? LOL. Enjoy your visit. Sounds like you have everything under control.

Report Inappropriate Comment
HANSBRINK 7/31/2013 2:23PM

  Congrats on the move and getting settled (somewhat) in the new house.

Keep us posted on your workouts. I'm interested in knowing when you feel you're back to your pre-move workouts. GIANTMICROBE mentions coming back refreshed after a long break and being better/stronger. That has never happened to me and it takes me about 2 to 3 weeks to get back into the swing of things. Sometimes I feel like I'm just a wuss.


Report Inappropriate Comment
RACEWELLWON 7/31/2013 10:02AM

    Congrats on your Move , Good luck in your New Home and position . Love the Boston Area used to live in Marblehead , I miss it - looks like you'll have great stories and new adventures to Blog about cannot wait to hear . LiL Racer emoticon

Report Inappropriate Comment
GIANTMICROBE 7/31/2013 7:49AM

    Muscles are kinda like brains. You can lose things quickly, but RElearning is always much faster than learning. You will get back on track in no time- and who knows- maybe be even better. I was away from CrossFit for a week and when I came back, upped weights, added inches to my box jumps, could run faster, and even went up a band in pullups. All I'm saying is sometimes a long rest can be good, even if at first it doesn't feel that way.

Report Inappropriate Comment
PMRUNNER 7/31/2013 5:56AM

    While you have been moving north, we were moving south (MA to NY). Transition was rough on my fitness, eating, and waistline, but now that we are resettled, we are re-establishing a proper routine. Hope you find a good gym in VA!

Report Inappropriate Comment
CONFIDENTLY_FIT 7/31/2013 5:02AM

    Enjoy the time with your mom and the gym your are visiting! Your new routine will be here before you know it:)
Safe travels to you and your family!

Report Inappropriate Comment
IRISHBEANERGAL 7/30/2013 11:05PM

    You've had a whirl wind of a summer!

yeah, it sucks when you take a break - you lose so much so quickly - BUT - you can get it back just as quickly because it's just muscles relearning, not the original LEARNING...

Congrats on kickin' your son's @ss... bet that felt good (insert evil laughter here)

Well done- and welcome back!


Report Inappropriate Comment
REBECCATKD 7/30/2013 10:30PM

    Welcome back! You're so resourceful, making sure to find a gym for your vacation. Ten days without a workout must be a record for you, but don't forget all the stairs you climbed while moving into the new house.

Report Inappropriate Comment
JSTETSER 7/30/2013 9:02PM

    Busy, busy...

Report Inappropriate Comment

    I was wondering when you and your family would be arriving in VA.
I am amazed at how fast you are returning to your hard-core workouts, after your busy move.
Enjoy your vacation and visit with your mother. How does son #2 feel about starting in a new school?
I have a son and d-i-l working in DC, but living in MD. Unfortunately, I have to travel across country to visit them. My last trip was in May.
Good luck to you and your family. May you get settled soon. Wishing you the best in your new job.

Report Inappropriate Comment

Safari Across America

Thursday, June 27, 2013

OK, life's about to start picking up speed for us here.

Tomorrow (Friday) we've got packers coming to our house to start boxing up all our household goods. The plan is to box everything up Friday, Saturday, and Sunday. Simultaneously, on Sunday, the moving truck is coming, where another crew of guys will load our stuff all up on the truck, which should then depart for Virginia that night.

Saturday, in the middle of all this, SWMBO, #2 son, and I (as well as one fat, white cat) will move into a 2-bedroom apartment (furnished) nearby for the next 10 days. Monday we clean out this house and turn over the keys to the owner.

Meanwhile, I've still got a bunch of things to finish up in the office between the 1st and the 10th of July when we hit the road. Stasi guy and I agreed that our last ST session will be next week on the 5th....he gave me that evil interrogator's smile as he described our next few workouts ("Zince you vill be drivink so longe, ve vill vocus on legs (Since you will be driving so long, we will focus on legs)"

Bring it Comrade!

Once we hit the road, we're taking about 5-6 days to get there. We're taking 2 cars; SWMBO takes the mewing cat, I take the mewing #2 son. We're a good team, I keep her in sight in the rear view mirror and she calls me every 20 minutes on the cell telling me to slow down. SWMBO's usually only good for about 6 hours of driving a day, so we make plenty of stops and ususally get checked into a hotel by 5:00 PM.

As we head up I-95, we're stopping in North Carolina for 2 days to see our #1 son (the 25 year old gym rat....can't wait to get him in the weight room to see if he can out dead-lift his old man!). If all goes well, we should arrive in northern VA around the 15th, get settled in to a Residence Inn near our new place, take possession on the 17th, and hopefully.....HOPEFULLY, take delivery of all our packed up household goods on the's hoping!

That'll give us the weekend to get settled in then I'll start the new job on the 22d

Then will come all the usual relocation hassles; finding good grocery stores (I'm digging the Wegman's chain in's like Whole Foods on steroids!), getting #2 son registered for school, learning our way around the neighborhood, finding a gym, and, yes, maybe even finding a trainer!

Bottom line is we're an adventurous family, so this is like going on Safari across America....just need to make sure we don't start fattening up by eating out for the next month or so!

I'll be on SP as much as I can, but it might be episodic at best....or I might get bored out of my mind in hotel after hotel and have to blog all about it!

Have a great night Spark friends!

  Member Comments About This Blog Post:

DOUGDC 7/31/2013 9:37AM

    Sounds like you're pulling things together very well. Lovely house, time with family, and avoiding becoming a pasta balloon in the process. Also great that you're getting your experience out for others to share. Good tools put to good use.

Enjoy NVA


Report Inappropriate Comment
CLAIREINPARIS 7/11/2013 3:37PM

    My goodness, you really don't have a boring life, do you?! I wish you all the best of luck for your fantastic move and your settling in to a new area and a new job... I love changes and big adventures, so I am a bit jealous! :)

Report Inappropriate Comment
HAKAPES 7/9/2013 12:22PM

    Wow, that is some serous holiday logistics! :-)

Report Inappropriate Comment
DDOORN 7/1/2013 9:46AM

    Beautiful country in northern VA...I'm sure all your efforts will pay off nicely!


Report Inappropriate Comment
LJCANNON 6/29/2013 8:23AM

    emoticon Congratulations on a Great Plan! Safe Travels!!!

Report Inappropriate Comment
CBLENS 6/29/2013 8:20AM

    Wegman's is the BEST! You will get use to the traffic and there are some good bike trails.

Report Inappropriate Comment
RACEWELLWON 6/28/2013 9:58AM

    Congrats on your new residents. Sounds like you have it all under control !! Love Road Trips - looking forward to the next update blog ! emoticon

Comment edited on: 6/28/2013 9:59:54 AM

Report Inappropriate Comment
BILL60 6/28/2013 9:19AM

    Hang tough, my friend,

Report Inappropriate Comment
STRONG_SARAH 6/28/2013 1:46AM

    I'm moving too. This weekend actually. We are moving 4 adults, 1 child, 2 dogs and 6 cats. Yikes!
Good luck to you and your possessions, I hope you all arrive safely.

Report Inappropriate Comment
PROT358 6/27/2013 11:43PM

    My goodness I would be stressed out of my mind just thinking about everything that needed to get done! You seem remarkably calm and collected. Enjoy Stasi and good luck with the move!

Report Inappropriate Comment
KA_JUN 6/27/2013 11:33PM

    Good luck and safe travels!

Report Inappropriate Comment
IRISHBEANERGAL 6/27/2013 11:09PM

    Best of luck on Safari - can't wait to hear about your adventures!

Take good care of you and yours!


Report Inappropriate Comment
SKINNYINMYHEAD 6/27/2013 11:07PM

    Sounds like a plan... I'm soooo gonna miss Stasi.. but I do like Woubbie's idea of a Swede!... You don't sound stressed which is cool.. I've moved around a lot (lived from Florida to Alaska)... and always had the same atittude "this is an adventure"... you won't have the cool view you had in your Florida home.. but there will be special things about your new home you'll appreciate as much.. can't wait to hear about the challenge with your #2 son!

Have a great time! build some memories!

Report Inappropriate Comment
WOUBBIE 6/27/2013 9:08PM

    Hope all goes according to plan and you and your family (and your stuff!) all arrive safely!

Bye bye, Stasi-man! Maybe you can find a big silent Swede in Virginia to tower over you and take his place!

Report Inappropriate Comment
DOUGDC 6/27/2013 8:58PM

    Love your attitude for a cross country move. Sound's like it will go well.

Welcome to Virginia!


Report Inappropriate Comment
TRIANGLE-WOMAN 6/27/2013 8:57PM

    Sounds like a whirlwind...Virginia is beautiful.

After 22+ years in the military and 7 moves I'm happy to plant a tree and watch it grow!

Good Luck!

Report Inappropriate Comment

Me - The Spin Instructor!

Thursday, June 20, 2013

About 6 weeks ago, I got hired for a new job in Virginia. We're looking forward to the move, but in the meantime, I am still plenty busy in my current job.

Last month, during a weekly scheduling meeting, my 20-something front office assistant throws down on me.

"Hey boss, maybe you should come do one of our spin classes one of these Thursday'll see how it's done!"

In my head I quoted Richard III, "So wise so young, they say do never live long", but out loud I just peered over my glasses and said, "Maybe I should just come in and teach one of your damn spin classes and kick all your asses while I'm at it"

20-something perks up, "Do you want to teach? That would be cool!"

"Sure sign me up.....and bring an oxygen tank, you'll need it"

With everything else going on, I relegated this conversation to the interesting but irrelevant compartment of my brain. But bright and early Monday morning he hits me up with, "So are you ready for Thursday.....I put the word out, it's going to be packed! Everybody want to see what's on your playlist. I bet them it'll be full of KC and the Sunshine Band!"

"Listen you little sh!t you just make sure I get a clean bike, that the sound system works when I plug in my iPhone.....and that I have your mommy's number to call when you collapse onto the floor and start crying out her name!"

Needless to say, Wednesday night I got to cracking, putting together a high energy playlist for Thursday's class

Sure enough, it was packed this morning. Every bike was taken and everyone smiled a sh!t-eating grin that said, "get ready, the boss-man's gonna take us to Funky Town!"

20-something guy comes over to me, "You OK boss? You know it's totally different being up here in the front of the class than being one of the riders"

"Listen monkey-boy, I have spent my whole professional life enjoying being in charge, I think I can handle a spin pass me your mommy's phone number"

I gave everyone a couple of safety cues (have water handy, ease up on the resistance if you get tired, slow down if you need to), then eye-balled the front row that filled up with slim-trim Crossfit beasts and said, "All of you guys keep up the best you can....raise your hand and I'll administer CPR if you need it"

And off we went!

I gave them 50 minutes of fast/low resistance down hill, slow/hi-resistance uphill, got them out of their seats, back in their seats, had them belt out victory cries when we pushed real was a beautiful thing!

At the end we stretched it all out for 10 minutes and took a group photo (I suspect it'll re-appear in some gag going away gift). A bunch of them came up and said, "Wow, that was brutal", "Man you made us torch off some calories today!", and my favorite, "Hey those were some great tunes!"

One plump lady in her 40s came over and said, "Wow I can't believe what a sweat I worked up!"

"That's good," I said, "sweat hardens up into muscle!" She grinned and walked away happy

So now I know that I have some post-retirement options.....apparently I can successfully plug in an iPhone and get a room full of people to pedal in unison!

Here are my Digifit results

I actually got in a good workout while I was at it!

Have a great night Spark friends!

  Member Comments About This Blog Post:


    Play list! Prove to the world you're not loaded up on KC and Abba.

Always a riot to take the youngsters down a few pegs. Especially the CrossFitters...they are a special brand of crazy.

Report Inappropriate Comment
RACEWELLWON 6/25/2013 7:53PM

    Sorry so late on this one - Way to Go !! Love your blogs they make me laugh - Its great getting older !! Maybe the young one forgot that we oldie moldies got around on our bikes and not Virtually !! emoticon emoticon

Comment edited on: 6/25/2013 7:53:33 PM

Report Inappropriate Comment
VHALKYRIE 6/24/2013 9:45AM

    Awesome!! Sounds like everyone worked hard and had fun doing it!


Report Inappropriate Comment
DDOORN 6/24/2013 9:37AM

    AWESOME DEAL! I've toyed with the thought of pursuing Spin Instruction at some point...not there yet, but often have thought: hey, that'd be a great tune for some high resistance spinning. Love Funkytown! :-)

Have you completed any Spin Instruction classes or workshops or are you just teaching from your own experience?


Report Inappropriate Comment
STRONG_SARAH 6/23/2013 1:47PM

    Ha! That's fantastic, not only did you teach a class everyone loved but you showed that 20-something how it's really done! (Did you really have KC and the sunshine band?) lol

Report Inappropriate Comment
BEECHNUT13 6/23/2013 1:33PM

    You sound like a pretty hip boss.

Report Inappropriate Comment

    LOL! I love your stories! Sounds like a great class! I haven't been interested in spinning since I'm not much of a biker but you make me want to try one. :)

Report Inappropriate Comment
CHEEKYGEEK 6/21/2013 12:45PM

    emoticon I love that you totally got into it and rocked it. Way to step--er--spin it up!

Report Inappropriate Comment
HANSBRINK 6/21/2013 11:45AM

  Congrats! Nothing like a front row of people saying "Bring It!"

Report Inappropriate Comment
BILL60 6/21/2013 9:40AM

    I hate to admit it, but SUPER WELL DONE, Weenie man.

Report Inappropriate Comment
GIANTMICROBE 6/21/2013 8:38AM

    Awesome story!!!!!! I would have been dead... well actually I wouldn't even have shown up, because I HATE HATE HATE HATE HATE biking/pedaling/anything having anything to do with bikes at all. But I love the story anyway, Boss :)

Report Inappropriate Comment
PROT358 6/21/2013 12:35AM

    Hilarious! I think that Stasi trainer of yours wore off on you some. Do I detect something slightly devious? ;)

Report Inappropriate Comment
SKINNYINMYHEAD 6/20/2013 11:14PM

    That is freaking hysterical!!! ROFL.. but.. you never shared your playlist!! You absolutely kill me.. my favorite line?? "now pass me your mommy's phone number" ROFLMAO Oh Thank you.. that was just awesome!!

Great job!!! I wish you had it on tape!!

Report Inappropriate Comment
DOUGDC 6/20/2013 10:40PM

    What a marvelous experience. I'm sure you'd make a great instructor. What with all that Stazi training you've gotten. Glad it worked out well!

Report Inappropriate Comment

    That sounds like a very rewarding hour well spent!

Report Inappropriate Comment
MSGO72 6/20/2013 9:58PM


Report Inappropriate Comment
OPTIMIST1948 6/20/2013 9:26PM

    I dont know you well, but I find the mental imaged incredibly entertaining!!

Report Inappropriate Comment
WOUBBIE 6/20/2013 9:10PM

    Very satisfying!

Report Inappropriate Comment
RAPUNZEL53 6/20/2013 8:51PM


Report Inappropriate Comment

White, Sandy Beaches.....sore shoulders....and leg presses!

Saturday, June 15, 2013

So this was an interesting week.

I took Thursday & Friday off. Thursday, since #2 son is out of school already, we went out to Gulf Islands National Park and had a photographer friend shoot some family photos. They're getting developed now, but here's what this area I call my backyard looks like;

It really is a national treasure. If you've never been to the Florida Panhandle before, put it down on your bucket list

Friday, I took my car to the shop to get the brakes fixed, tires rotated, etc. Lo and behold, they needed to keep it overnight, so I got a lift back home and tackled the never-ending chore of getting rid of crap.

I went through 2 closets and my man-cave, getting rid of junk. Old college notebooks (I graduated in 1981), photocopied articles I knew I'd never get around to reading ("The New Technology of Compact Discs" from Scientific American, 1982), consolidated tons of wires & cables spread out over multiple backpacks (Gentlemen, how many of us DON'T have a stash of assorted coaxial cables, telephone wires, USB connectors, extension cords, audio jacks, etc. all jammed into a bag or box somewhere). Today, after picking up my car (and very likely taking #2 son and his girlfriend to see Man of Steel), I'll tackle....the clothes closets.

Yes, it might just be time to chuck out some old clothes, both those that are now too big (I'm down to wearing size 33 & 34 jeans.....yeah baby!), as well as getting rid of those old clothes that may now fit....but look too cheesy (seriously, I've had a pair of size 34 green corduroys in my closet for about 25 that I can wear them, I don't want to!)

The upshot of not having my car yesterday, meant that I had to get my ass over to the gym on my own (SWMBO needed her car to take #2 son to work). It's about 2 miles from my house to the gym, so I decided to the 90 degree, 95% humidity Florida heat.

The good news is that I found my old Camelback backpack in one of the closets, filled it up with 100 oz of cold water, plugged in some good walking tunes and out I went. Thirty sweaty minutes later I got to the gym all warmed up and ready for medium weight/hi rep legs & back day.

For a little over a week now, my right shoulder has been aching like crazy. Not sure how it happened, but it's caused me to modify some exercises....even squats. Holding the bar on my back puts the shoulder in just the right position to tweak it badly.

So Stasi guy says, "Den vee vill do leg prezzez (then we will do leg presses)"

Hmmm, I didn't like NOT doing squats, but they weren't happening yesterday. But leg You might as well have asked me to sign up for a Zumba class

But I got on there....and let me tell was a whole different range of motion from squats

"You vill notiz it more in your beck und buttox (You will notice it more in your back and buttocks)", grinned Stasi guy. "It iz different, no? You leck flegsibility (you figure out what he said)"

In the end I kind of liked them. I certainly feel it today, so it must have activated a whole set of muscles I hadn't fully engaged before....and it was an excellent stretching maneuver too.....360 lbs pushing against your legs has to stretch out something.

Luckily, my shoulder didn't affect my deadlifts. I got in 2 sets of 15 and one set of 12 at 265 lbs....exhausting, but no shoulder pain.

Afterwards, I donned my Camelback, plugged in the tunes, and walked the 2 miles back home, feeling totally energized and surprisingly loose (even my shoulder....but I still popped a couple of Motrin when I got home)

Hope you're all having a great day.....and happy Father's day for everyone tomorrow!

Have a great day Spark friends!

  Member Comments About This Blog Post:

HAKAPES 6/19/2013 8:01AM

    I have a box full of cables, man!
But got rid of the journal already! :-)

Report Inappropriate Comment
CONFIDENTLY_FIT 6/17/2013 12:24PM

    Love the family photo idea!

Sounds like a fab workout:) KUDDOS on walking to the gym in the heat!

Report Inappropriate Comment
DDOORN 6/17/2013 9:51AM

    Beautiful beach territory! I fondly remember spending a lot of time during my childhood on the shores of Lake Michigan with similar terrain.


Report Inappropriate Comment
BILL60 6/17/2013 7:18AM

    Way to go!!

Report Inappropriate Comment
TRIANGLE-WOMAN 6/17/2013 6:34AM

    'nother great blog!

Smiled a whole bunch at the green corduroys! Yes, my DH has several boxes of assorted cables and various tech bric brac that I furrow my brow at occasionally as I pass it them the basement.

Love the subtitles.

Have a great day and keep ...

)) -::-
. .))
((. .. Spreading the Spark!-::-
-::- ((.

Report Inappropriate Comment
STRONG_SARAH 6/16/2013 1:31AM

    Beautiful! And good for you trying something new, leg press machine sounds good!

Report Inappropriate Comment
SKINNYINMYHEAD 6/15/2013 11:36PM

    Soooo beautiful... lucky you!... and as usual, you crack me up... green corduroys (snicker)... nice job on not using the "No ride" as an excuse not to workout.. interesting that's not something you struggle with - excuses that is... cool...

Good luck on the purging!

Report Inappropriate Comment
PROT0530 6/15/2013 10:51PM

  First off, those pictures are so beautiful! I'm not even much of a beach person, but that is now on the bucket list!

I love your trainer! And I will vouch that zumba and dance works the legs differently ... and it would make great cross-training. If you don't want to commit to a class and risk being one of the only dudes, you could get the same benefits (minus the class energy) from a zumba DVD or video game. Or I've noticed JustDance for wii is very similar. And if you don't own any of those, there are a lot of JustDance or zumba videos available on YouTube. It's a lot of fun!

Have a great weekend, and happy Father's Day!

Report Inappropriate Comment
DOUGDC 6/15/2013 10:33PM

    Great day, and Great back yard!

Happy Father's Day!

Report Inappropriate Comment
BERGBA7 6/15/2013 4:55PM

    Wohoo... 4 miles of walking through the hear and a good training at the gym! Congrats. oh yes... Florida wonderfull
emoticon emoticon

Report Inappropriate Comment
WOUBBIE 6/15/2013 1:45PM

    I'm smiling the whole time I'm reading this! From the green corduroys (why do we keep these things?!?!) to the muscles you have just been introduced to (oh hai, transversus abdominis, nice to meet you). Make sure you send Stasi boy a thank you from all of us who have enjoyed vicariously his training sessions with you!

Report Inappropriate Comment
BILLETWIFE 6/15/2013 1:33PM

    While your Zumba pictures were the highlight, I want to get some completely not health related info from you.

We are coming to your area for a vacation in August........we will be in Gulf Shores with two kids and my in-laws. Are you willing to give tips what to do and what we just can't miss??


Report Inappropriate Comment
SUNSHINE99999 6/15/2013 12:26PM

  very nice. My wife and I are enjoying some sandy beaches this week as we start day 2 of our vacation. Enjoy! emoticon

Report Inappropriate Comment

Frenzy time is about to start.....and a PR in the gym!

Monday, June 10, 2013

So life is picking up speed these days. We're in the 30 day window where we're getting ready to pack up our home and move to Virginia. The current plan is to start packing up the house on Jun 28, 29, & 30, put it all on a truck on July 1st, then we leave here about July 10 to start driving north.

Between now and then, I've got a ton to do at work, to include a trip out to Las Vegas on Jun 23d to finish up things with my current boss.

This weekend, we invited some close friends over for a Garden Party/dinner. We had a blast. SWMBO and I went a little crazy. We tried to keep things low-carb, so we had nuts & cheese, along with mozzarella & roma tomatoes drizzled with olive oil for appetizers, baked grouper with an avocado/jalapeno topping, brussel sprouts sauteed with mushrooms and zucchinis for dinner, followed by our island favorite dessert, pineapple sorbet in a frozen pineapple seed;

What we forgot about was that all our friends brought food gifts as well. One couple brought a huge homemade blueberry cake, another brought some key lime pie, and the third couple brought cheesecake....I forgot we live in the deep south!

So I said to hell with it for a penny, in for a was too good a day to worry about a few extra grams of carbs!

I didn't feel too much the worse for wear today....and maybe the carbo-loading did me good, because I had a friggin' awesome day doing heavy legs and back tonight.

Unfortunately, all the squat racks were taken (my timing sucked today...we have 3 racks and each one was occupied by a pair of 20-somethings who just started), so Stasi boy says, "Ve'll just zdart out vit beck (We'll just start out with back)"

Well I wasn't too shot in the ass about that. I had been gearing up mentally to do some heavy lifting with legs, but OK, there wasn't really a good alternative.

Surprisingly, back went very well. I normally do pullups, chinups, seated rows, pullovers, etc after legs, when I'm usually pretty well spent. Doing them first while I was fresh felt nice....I wasn't struggling and cursing....but it did occur to me that doing legs after this would come at a cost.

"Ve'll zee...don't tink aboud dem now (We'll see, don't think about them now)" counseled my ever enigmatic communist trainer.

So going into squats, I spent a lot of time building up to 265 lbs. I start out with just the bar (45 lbs) for 10 reps, then go to 95 lbs for 10, then 135 for 10....185 for 10....225 for 6....then 265...for 5 reps. It wasn't too comfortable, but I knocked out 3 sets of 5 at 265. Got a little help on reps 4 & 5 of the last 2 sets, but that's why Stasi boy is there.

Then we went to the deadlifts. We were scheduled to go up on these....325 lbs.

"Vocus on dat virst pull...get eet off the grount....tink about getting tree reps efter det (Focus on that first pull...get it off the ground....think about getting three reps after that)"

"Ent keep your butt beck! (And keep your butt back!)"

Apparently, my butt comes a little forward, moving my center of gravity too far in front of me. His cue was to think of falling backwards when pulling the bar.

I gave him the hairy eyeball, "I really, really don't want to fall backward pulling this bar off the ground....too many people know me in this gym....I have a reputation to uphold"

He assured me that in the history of the world, that no one has ever fallen backwards from pulling on a deadlift.

Yeah and Karl Marx promised a worker's paradise after the Proletarian Revolution overthrew the landed gentry!

But I got my mind tight, focused everything on that first hard pull....and imagined sitting back on my butt as I pulled those 325 lbs off the ground.

And up they came! Four times in quick succession....but #4 was a little dicey, so I set the bar back down after 4 pulls.

Second and third sets were a little rougher....and the 4th pull on the 3rd set was about as ugly a deadlift as has ever been seen in the sport, so down the bar went after that.

But I actually got a fist bump from Stasi boy afterwards!

Maybe it was the carbo loading from Sunday.....maybe it was the mental prep and cueing ("keep your butt beck!")....or maybe I'm just getting stronger a little bit at a time....either way, I'll take it!

I'm going to take Thursday & Friday off to get some stuff organized around the house, getting both cars oil changed up, brakes checked, etc, and making sure all our valuables and documents are separated to take with us and not packed away, AND also sorting through things that we'll need as soon as we show up in Virginia before the moving truck gets there. Then we've got some other friends coming over the weekend after father's day, and oodles more before July 10th.

I intend to keep working out till the day we hit the road and Sparking as much as I can in between.....they're the only 2 things that keep me grounded in between all the frenzy!

Have a great night Spark friends!

  Member Comments About This Blog Post:

HAKAPES 6/13/2013 3:29PM

    Exercise and SP - also two anchors for me!

Report Inappropriate Comment
DDOORN 6/11/2013 8:09PM

    Moving is SUCH a challenge!

You are sounding more than up for it!


Report Inappropriate Comment
HANSBRINK 6/11/2013 11:35AM

  Awesome! Both the story about the Garden Party/dinner and the story about the workout.
Hope you can duplicate the workout results in your next gym session.

Report Inappropriate Comment
BILL60 6/11/2013 8:57AM

    I don't envy what you will be going through during the next 30 or so days. the best to you and your family.

Report Inappropriate Comment
GIANTMICROBE 6/11/2013 7:41AM

    I love your trainer :)

Report Inappropriate Comment
BERGBA7 6/11/2013 2:22AM

    Congrats on the new Record!
emoticon emoticon
What does the deep south in the US have to do with pies and food? I am intrigued...
Keep on exercising and enjoy your friends you might not see them for a while after moving!I know you can balance everything. You are the organization lion! Keep zen.

Report Inappropriate Comment

    Sounds like quite a plan you have there! CONGRATS on the PR too!

Maybe Stasi has a recommendation for a trainer where you are headed?

Keep up the great work!


Report Inappropriate Comment
WOUBBIE 6/10/2013 11:32PM

    Bet you're really gonna miss your commie buddy, no?

In honor of your move I've decided to keep de-cluttering, pretending that we're packing up and heading out! Gives me a great perspective on what to keep and what to get rid of!

Report Inappropriate Comment
DOUGDC 6/10/2013 11:27PM

    Good moves. Easy to picture your session with the communist. Hope your move here to VA goes smoothly.

Report Inappropriate Comment
PROT358 6/10/2013 11:19PM

    Oh, I am going to miss your Stasi trainer! We just moved last year, and it was a big haul. A big case of "too much stuff"! I wish the both of you well ... I am sure the next few weeks will be pretty stressful.

P.S. That fancy dessert in the picture looks delicious!

Report Inappropriate Comment
SKINNYINMYHEAD 6/10/2013 11:12PM

    That is awesome!!

I also love that you said screw it and indulged... Life is too short not to have dessert on occasions! LOL.. and although this stuff we do for health is important.. balance is important too.. so good on you!


I will so miss your Stasi stories when you move.. .


Report Inappropriate Comment

    There is something to be said about carb loading- it's produced amazing legs for me for my races!

Report Inappropriate Comment

First Page  1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 Last Page