GETSTRONGRRR's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=GETSTRONGRRR GETSTRONGRRR's Blog on SparkPeople, home of free diet plans and a healthy living community SparkPeople.com http://assets2.sparkpeople.com/assets/nav/logo_spark.gif http://www.sparkpeople.com/ Trainers....it's not you, it's me! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5752366 So, when we lived in Florida, I worked out with a trainer for over 3 years straight. Many of you remember I affectionately referred to him as "Stasi Guy", a sadistic brute of either East German or Russian origin, he grew up learning advanced torture techniques somewhere behind the Iron Curtain. He had no soul and put me through endless tortures under the guise of helping me "get in shape". I hated him, yet I kept going back, 3x/week for 3 years. <BR> <BR> When we moved to Virginia last yea... Sun, 3 Aug 2014 17:16:23 EST Could Less Be Better Than More? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5745199 Admit it Spark friends, when we were kids, more always meant better.....hell even today how many of us secretly believe that more is better than less.... <BR> <BR> .....come on raise your hand and admit it! <BR> <em>213</em> <BR> <BR> Many of us are here because more food was always better than less food, more dessert was better than less dessert, more lazing around was better than less lazing around, etc, etc, etc. <BR> <BR> Maybe the only thing that contradicted this thought was......... Wed, 23 Jul 2014 19:42:34 EST 395 lb Deadlift! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5726329 Here's my 395 lb deadift...my last lift of the day at the 25 Jun Powerlifting Competition where I totalled 1005 lbs. <BR> <BR> Not bad for a 54 year old adult onset weightlifter!! Thu, 26 Jun 2014 11:24:04 EST 1005 lbs of VICTORY!! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5725853 How do you communicate the sweet taste of victory in a blog? <BR> <BR> Well, there's always a good meme out there; <BR> <img src="http://photos-ak.sparkpeople.com/nw/6/0/l609880647.jpg"> <BR> <BR> Maybe a kitschy ad sporting a storm trooper; <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/9/l1934108681.jpg"> <BR> <BR> Or you could just show a glass of beer; <BR> <img src="http://photos-ak.sparkpeople.com/nw/4/2/l429263440.jpg"> <BR> <BR> Then again, you could write about it, descr... Wed, 25 Jun 2014 19:30:26 EST New Trainer, New Mission! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5713515 Many of my long-time Spark buds will know about my love-hate relationship with Stasi Guy, the sadistic trainer I worked out with for over 3 years when we lived in Florida (see one of my many previous blogs on the him at; <link>bit.ly/1ka5u1V </link> ) <BR> <BR> Stasi guy knew his stuff. He pushed me hard, helped me make incredible improvements, and to this day, I credit him with giving me the strength and confidence to lift heavy weights correctly and for teaching me the tools I needed to h... Sun, 8 Jun 2014 15:21:42 EST I LOVE KETTLEBELLS!! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5696618 As a precocious 8th-grader, I remember spring semester art class when our teacher introduced us to clay. While my buddies were busy molding ashtrays and bookends, I sat down to sculpt a 1/10 scale model of Spiderman in an action pose as he swung from building to building <BR> <BR> <img src="http://photos-ak.sparkpeople.com/nw/5/8/l58353889.jpg"> <BR> <BR> "This is cool!" I proclaimed, "I LOVE CLAY!!" <BR> <BR> My art teacher peered disapprovingly over her rimless glasses (this was the mid... Fri, 16 May 2014 20:17:05 EST Strength and Power! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5658124 Honestly, I have to admit, there have been times in my life when I felt like I knew it all. <BR> <BR> This became extremely difficult when raising teenagers, because all of a sudden there were too many people in our household that knew it all....and the only thing we agreed on was that the others knew absolutely nothing at all. <BR> <BR> I have since gained a certain amount of humility, enjoying the process and wonder of learning new things. <BR> <BR> So these past few years, I've gained a... Thu, 27 Mar 2014 21:06:27 EST 2 Weeks of R&R (Rest & Recovery), followed by...Turkish Get-Ups!! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5649253 Well Spark friends I am proud to say that for 2 weeks, from 27 Feb to 13 Mar, I did....nothing....absolutely nothing....Nada....Zip....Zero. <BR> <BR> Workouts that is. <BR> <BR> And that is absolutely the longest I have gone without working out for over 3 years!! <BR> <BR> It felt almost, but not quite.....nice. <BR> <BR> Here's the deal. On 26 Feb I competed in my 2d Powerlifting Competition (see blog <link>bit.ly/1hpsk5A </link> ). Unbeknownst to me at the time, I was anemic, with my ... Sun, 16 Mar 2014 15:59:11 EST 955 lbs of VICTORY!! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5637238 Well this has been a hell of a week.....and man am I glad it's over! <BR> <BR> I competed in my 2nd Powerlifting meet this past Wednesday. In October, I did my first one and lifted a total of 915 lbs between, squats, bench press, and deadlifts (see my blog <link>bit.ly/1dkQH6K </link> ) <BR> <BR> In last week's blog ( <link>bit.ly/MEMejr </link> ), I wrote about my trepidation with deadifts, even though I remained pretty confident about my squats and bench press. Well on Wednesday, I set... Sat, 1 Mar 2014 22:08:57 EST Failure - Live to Fight Another Day! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5628728 So I've come to realize that blogging on SP is cathartic and is best done whether I'm feeling up or down, whether I have good news or bad news, yadda-yadda-yadda. <BR> <BR> In my last blog ( <link>bit.ly/1kZjKjb </link> ) I talked about how I was on the verge of over-training to exhaustion. So I made a few adjustments (I ditched the extra Brazilian Jiu-Jitsu class at work), and, wouldn't you know, I got one hellacious cold and missed about 4 days in a row of my regular workouts. <BR> <BR> O... Wed, 19 Feb 2014 21:55:09 EST EXHAUSTED!!! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5616377 OK, so I have this thing about whining...I am philosophically opposed to it. I also have a real hard time with whiners. This has led me to have certain personality conflicts with various people at different times in my life. <BR> <BR> That being said, I have to admit, today I am physically exhausted! <BR> <BR> About 3 weeks ago, #2 son and I started taking Brazilian Jiu-Jitsu classes. (See my blog <link>bit.ly/1nVwMhN </link> ) We go 3x/week and I do this on top of my regular ST routine. ... Wed, 5 Feb 2014 22:16:16 EST Snow Day, Ju-Jitsu, and Abs!! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5601035 I've got to admit, it's not often that I get a snow day off, but today, with some hellacious "wintery mix" expected in the Northeast with "Winter Storm Janus" (have I been asleep the last few years....when did we start naming snowstorms?), the Virginia Dept of Transportation (VDOT) as well as most of DC has shut down traffic, schools, airline flights, and work for most of Northern VA and DC. <BR> <BR> I have a Snow Day off!!! <BR> <BR> What was my first thought when I saw this news at 5:30 ... Tue, 21 Jan 2014 09:23:23 EST Kung Fu Dad! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5598316 Well, just when I didn't think I could add any more to my plate.... <BR> <BR> ....our younger boy (#2 son), declared that he wants to start taking karate lessons.....with me!! <BR> <BR> There's a bit of a story here.... <BR> <BR> Many years ago (1999) we lived in Montgomery, AL. While there, I had a fairly easy schedule, and so my older boy (#1 son) and I signed up for Karate lessons at a nearby dojo. He was 13, I was 39, and many years prior (1980) I had earned a black belt....it was just... Sat, 18 Jan 2014 19:18:07 EST Good Morning(s)!!! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5589533 So in my ongoing quest to lift a combined 1000 lbs between deadlifts, bench press, and squats, I am continuously looking for ways to tweak my training program. <BR> <BR> I'm very religiously (fanatically, obsessively, maniacally, etc) following the 5/3/1 conditioning program that steadily, slowly, and progressively adds weight to each of 4 main lifts (Deadlifts, Bench Press, Squats, and Overhead Presses). See my blog <link>http://bit.ly/1gqWRAh </link> <BR> <BR> Aside from the 4 main li... Fri, 10 Jan 2014 19:37:32 EST Climbing Jacob's Ladder!! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5584900 Hello Sparkbuds!! <BR> <BR> Well it isn't often that I get my A$$ kicked at the gym, but today.... <BR> <BR> .....I had my A$$ handed to me at the gym!! <BR> <BR> It was all because of a guy named Jacob. <BR> <BR> Jacob's Ladder; <BR> <img src="http://photos-ak.sparkpeople.com/nw/3/2/l328476757.jpg"> <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/3/l1359794980.jpg"> <BR> <BR> It sure as hell didn't look like my much when I first spied it with my little eye. During the XMAS/New Ye... Mon, 6 Jan 2014 21:06:58 EST Yet another adventure!! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5578623 Sooooo.....what have I been up to since my last blog on 2 Nov 2013? <BR> <BR> Sort of busy, sort of goofing off, working out, settling in to the new house, settling in to the new job, getting ready for the holidays, yadda-yadda-yadda. <BR> <BR> I've also gained some weight....about 15 lbs. I can't tell if that's good or bad though. <BR> <BR> Here's the deal....since we left Florida and moved to Northern Virginia, I've increased my weight training goals and workouts. (See my 2 blogs; <BR> ... Wed, 1 Jan 2014 21:47:29 EST From Defeat......Victory!! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5529903 So how do you handle defeat? What do you say to yourself when you don't measure up to your own expectations? <BR> <BR> I've got a million examples! Hell when I think back on these past few years on SP, I see tons of examples where my eating, my working out, even my job performance didn't measure up to my expectations. And anyone who's never had to handle defeat has missed out. <BR> <BR> The key is in how you handle it. If you're not careful, that feeling of failure can spiral into a whirlpo... Sat, 2 Nov 2013 09:26:51 EST Take the Elevator to the Gym....Really?!?!?! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5525963 There is so much wrong with this picture on so many levels: <BR> <img src="http://photos-ak.sparkpeople.com/nw/3/4/l348083028.jpg"> <BR> <BR> Seriously though....it's one of my favorite motivational pictures! It reminds me how easy it is to forget about my reasons for exercising. <BR> <BR> What exactly are those reasons, you may so rightly ask? Well, thereby hangs a tale.... <BR> <BR> Over the last 10 years, I have evolved from a pack-a-day couch potato, lazing around wondering why I kep... Mon, 28 Oct 2013 21:17:31 EST 915 lbs of VICTORY!! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5515461 WAHOOOO Spark friends, give me a fist bump! <BR> <img src="http://photos-ak.sparkpeople.com/nw/7/9/l793027903.jpg"> <BR> <BR> So a few weeks ago I set a goal of lifting 1000 lbs in a combination of squats, bench press, and deadlifts. I gave myself a year to do it. (see blog <BR> <link>www.sparkpeople.com/mypage_public_jo<BR>urnal_individual.asp?blog_id=5498090 </link> ) <BR> <BR> Today I lifted 915 lbs!! It was pretty freakin'Amazing!! <BR> <img src="http://photos-ak.sparkpeople.com/nw... Wed, 16 Oct 2013 19:33:19 EST Don't stop till the gorilla is tired! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5508279 So you all know I'm a slave to numbers. I love to measure, record, gauge, track, sift, sort, and plot. <BR> <BR> And so I'm pretty pleased how my new routine is working out. <BR> <BR> First of all, my new job is totally different from my last one. I now work in our corporate headquarters office, so I do a lot of report writing....pages & pages of "stuff" <BR> <BR> So, the way I have always coped with large amounts of writing, ever since my first high school term paper, has been to write, w... Tue, 8 Oct 2013 19:54:25 EST 1000 lbs! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5498090 1,000 lbs.....it's a big number....half a ton....1/4 the weight of my car.....more than 5x what I weigh. <BR> <BR> Can I lift it? <BR> <img src="http://photos-ak.sparkpeople.com/nw/7/7/l77910880.jpg"> <BR> <BR> Now why, you may ask, would I even contemplate such a question? What's the point, what's the use? (Or maybe you're really wondering why I stained my Spark reputation by putting a picture of Justine Bieber in this blog) <BR> <BR> Hmmmm....I really don't know the answer to either que... Fri, 27 Sep 2013 21:22:19 EST Strength Training, LinkedIn, and Suits! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5492119 Hello Sparkbuds! Life's been busy, as usual. It's been a big summer with a move from Florida to DC, new house, new job....and, most importantly, a new workout routine! <BR> <BR> Somedays I think I'm the luckiest guy in the world....I love my job, it's meaningful work, family's in good shape, and I get to work out almost every day! <BR> <BR> As I've evolved from working out with a personal trainer 3x/week these past 3 years to working out on my own, I've noticed that I'm incredibly comfortab... Sat, 21 Sep 2013 17:54:26 EST Stasi guy lives on! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5477113 So I've been at my new workout routine for about 4 weeks now. This, after about a 6-7 week break from my hardcore routine during our move from Florida to Virginia. <BR> <BR> To recap, here's my new schedule; <BR> <BR> Monday - Back (Deadlifts, seated rows, pull-ups, chin-ups) <BR> Tuesday - Chest (Bench press, incline press, flyes) <BR> Wed - Shoulders (Overhead press, lateral raises, shrugs, rear delt rows) <BR> Thurs - Legs (Squats, leg extensions, hamstring curls, thigh adductor & abduct... Thu, 5 Sep 2013 20:21:00 EST Day #2 new workout schedule - Chest Day! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5454407 Day 2 in the new job....and it's going great! It's a totally different pace than my last job. And, while I'm not necessarily "in charge" like I was in Florida, it's a whole different level of responsibility. <BR> <BR> And I get to be pretty active....today I logged over 10K steps! So far the job's required a lot of reading to get up to speed on the ins and outs what our division does...but I long ago kept up my college speed reading skills, so I've been able to zip through the tomes nice and... Tue, 13 Aug 2013 21:01:54 EST No Elevators! No Escalators! Stairs Only From Now On! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5453229 I have to admit, I much prefer having a predictable routine for working out than having to "wing it" all the time. <BR> <BR> Our lives have been in constant churn since the end of June when we packed up our house and moved to Virginia. Today was the start of my first full week in the new job....and I love it! <BR> <BR> It's very different than the job I had in Florida....it's in a very large office building and the key to getting stuff done is to walk around a lot....so I do! <BR> <BR> I l... Mon, 12 Aug 2013 19:28:46 EST Getting back in the groove! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5445753 Well I've been on a good vacation workout streak. I lifted 5 days last week and did cardio every day, including Saturday. Took Sunday off, then back in for ST and a spin class today....I've got to do something to counteract Mom's home cooking! <BR> <em>40</em> <em>4</em> <em>40</em> <em>4</em> <em>40</em> <BR> <BR> (Actually, SWMBO has kind of commandeered the kitchen....making lots of veggies and thinning down the starches & carbs my mom so loves to make!) <BR> <BR> I gave ... Mon, 5 Aug 2013 21:45:16 EST The Iron Never Lies! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5439044 Well, well well.....'tis been a while since I've blogged! <BR> <BR> Man have we had some major life changes....much too many to put into one blog....so here's a quick reader's digest of the last month; <BR> <BR> 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... Tue, 30 Jul 2013 20:41:14 EST Safari Across America http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5403936 OK, life's about to start picking up speed for us here. <BR> <BR> 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. <BR> <BR> Saturday, in the middle of all this, SWMBO, #2 son, and I (as well as one fat, whit... Thu, 27 Jun 2013 20:44:41 EST Me - The Spin Instructor! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5396676 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. <BR> <BR> Last month, during a weekly scheduling meeting, my 20-something front office assistant throws down on me. <BR> <BR> "Hey boss, maybe you should come do one of our spin classes one of these Thursday mornings....you'll see how it's done!" <BR> <BR> In my head I quoted Richard III, "So wise so young, they say do never live long",... Thu, 20 Jun 2013 20:36:07 EST White, Sandy Beaches.....sore shoulders....and leg presses! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5389916 So this was an interesting week. <BR> <BR> 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; <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/7/l1727910675.jpg"> <BR> <img src="http://photos-ak.sparkpeople.com/nw/5/4/l545706826.jpg"> <BR> <BR> It really is a national treasu... Sat, 15 Jun 2013 11:52:50 EST Frenzy time is about to start.....and a PR in the gym! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5385141 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. <BR> <BR> 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. <BR> <BR> This weekend, we invited some close f... Mon, 10 Jun 2013 22:14:22 EST Flexibility's the key! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5378473 Alright, so I didn't make my planned gym time today.....I got sucked into the vortex at work and didn't get home till almost 8:00 PM. As I get ready to change jobs and we get ready to move to Virginia, this could become more frequent. <BR> <BR> But I have a back-up plan....flexibility! <BR> <BR> One thing I don't do enough of is stretching. I do pretty good for a week or 2, then let it slide. <BR> <BR> This past weekend, my shoulders ached something fierce from a good ST session Friday nig... Tue, 4 Jun 2013 22:03:35 EST My new favorite night time snack! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5374043 A few weeks ago, I wrote about my proposed solution to a nagging problem I have had for years....late night snacking. <link>www.sparkpeople.com/mypage_public_jo<BR>urnal_individual.asp?blog_id=5349069 </link> <BR> <BR> I tend to get up at night and snack on my arch-nemesis.....Peanut Butter. <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/1/l1152575662.jpg"> <BR> <BR> Even though I've evolved from Jif & Peter Pan to Smucker's all-natural, even going so far as to substitute Almond ... Fri, 31 May 2013 21:47:01 EST Hmmm....I just might like Kettlebells....Crossfit too? Who knows! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5368610 So I don't consider myself a gym snob at all.....au contraire, I have the greatest respect for people of all abilities in the gym. Anyone that's out there working out hard is a winner in my book. <BR> <BR> Let's just say I'm somewhat conservative in my views on what is appropriate in the gym. If I ever give a sideways glance, it's to the posturing he-man who does bicep curls in the squat rack, or to the gaggle of high school kids who talk and text while occupying the bench press....and for t... Sun, 26 May 2013 17:57:03 EST All Glory is Fleeting http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5361138 Well my whirl wind house-hunting trip to Virginia is over. I think I covered over 1000 miles in 4 days criss-crossing the area looking for something decent. I found us a real nice house in a great neighborhood....and with enough spare room in the basement where I just might be able to build me a home gym.....it'll depend on a bunch of different factors when we get there....good gyms in the community, near work, etc. For now, it's still a possibility! <BR> <BR> We really like that part of the... Sun, 19 May 2013 13:33:16 EST House hunting....and gym hunting http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5357970 Man what a day! I drove about 200 miles all over northern Virginia looking at all sorts of houses. It really is amazing to see the differences between what people advertise and what their homes really look like...even when they post pictures! <BR> <BR> But I've got a couple of good prospects and a bunch more to see Thursday & Friday, so I'm pretty sure I'll have a lease signed before flying back home on Saturday. <BR> <BR> It really is a nice part of the country though! There's tons of civ... Wed, 15 May 2013 22:40:27 EST Strength Training for Democracy! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5355657 Well once again, today was a high rep leg day....this is where I squat about 70% of my max weight for 15 reps, then deadlift about 80% of my max weight for 15 reps. These are the days that try men's souls. The summer gym rat and the sunshine lifter will, in this crisis, shrink from the service of their bodies; but they that stand by it now, deserves the love and thanks of man and woman. <BR> <BR> The only reason I so poorly paraphrase Thomas Paine is that today, I worked out with my trainer.... Mon, 13 May 2013 21:37:17 EST Maximus the Merciful http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5350367 Many of you know about the ruthless ex-Stasi agent I call my personal trainer (although he could be Russian Spetsnaz, Croatian Ustachi, or a Chechen Rebel.... he's basically a Communist, a chameleon...he is evil, he has no soul....but he is a damn good trainer....I hate him, but we work out together 3x/week no matter what!) <BR> <BR> Well today was my favorite of all our lift days....heavy legs! We do it about every 10-12 days, because I need that much time in between to recover. I focus on ... Wed, 8 May 2013 22:10:07 EST Spin Class, a New Job, and Hershey's Dark Chocolate Cocoa Powder! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5349069 So I had an EXCELLENT spin class this afternoon. They're usually always pretty good...curvilicious instructor gal puts together a great routine, with awesome music, a good mix of hill climbs and flats, and the energy in the room is always high. <BR> <BR> As many of you know, I'm a bit of a geek about getting instrumented up with Heart Rate Monitors, GPS, Bodymedia Armbands, etc. I like to collect up the data and see how my workouts compare, see how I'm progressing in both ST and cardio. One ... Tue, 7 May 2013 20:46:11 EST Why carbs suck...and why bad carbs suck even more...for me! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5340036 So I've been pretty good at eating clean for almost a year now. Every now and then, I'll make an exception and have some cakes, cookies, & ice cream, because, well hey, I'm not a Monk! <BR> <BR> One of the great things I've noticed since eating clean and not partaking in junk carbs especially, is how my appetite has stabilized....I pretty much eat only when I'm hungry and stop eating when I'm not hungry....what a concept. <BR> <BR> I also know that with certain foods (for me it's carbs) I d... Mon, 29 Apr 2013 21:39:35 EST The Iron Never Lies! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5336828 "The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." - Henry Rollins <BR> <link>www... Fri, 26 Apr 2013 22:10:27 EST "Who here thinks they're in the best shape of their life?" http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5332281 So I had an interesting day today....actually my life is a string of interesting days, but today had some more than usual interesting points. <BR> <BR> I had the opportunity to speak to a crowd of 60 to 70 up and coming 20-something professionals about leadership development, job prospects, managerial expectations, getting ahead, yadda-yadda-yadda. I can be somewhat motivating and get asked to do this on occasion and I enjoy it. <BR> <BR> I usually talk for about 10-15 minutes, then take th... Mon, 22 Apr 2013 22:03:30 EST On sugar comas and eating clean! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5323248 Well, for anyone who read my blog yesterday, you know that SWMBO and I did our part for God and Country by spending an un-Godly amount of money on cakes and desserts at a charity auction Friday night. <BR> <BR> The monetary amount, however, was nothing compared to the physical toll that an overload of carbs (mostly sugar, but there were plenty of other culprits to spread the blame on to) took on my brain, my body, and yes....my very soul! <BR> <BR> I think I am just beginning to come out of... Sun, 14 Apr 2013 21:32:14 EST Bacon Chocolate Stout Cheesecake! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5321633 So here's something I would never, ever have thought I'd hear myself say....last night I had me a big old slice of chocolate, bacon, and stout cheesecake. <BR> <BR> Actually 2 slices...2 big slices! <BR> <BR> Let me start from the beginning. <BR> <BR> For the last 3-4 months, SWMBO has been co-chair for this big hoopla charity auction. We like to volunteer for a number of local charities and this is one that she runs with. It's a great and fun event, but it also drives me batty. For the 3-... Sat, 13 Apr 2013 09:36:06 EST Fear not and embrace the suck! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5318974 Many of my SP buds know that I like to workout and I especially like ST. <BR> <BR> I vary it up, alternating ST between "Heavy Days" and "Medium Days". On heavy days, I go for 5 reps of very heavy weights for everything; squats, deadlifts, bench presses, overhead presses etc. On medium days, I do about 70-80% of my heavy day lift, but instead of 5 reps, I do 15 <BR> <BR> So to correct my starting sentence, I especially like "Heavy" ST days. Medium days at hi reps suck! (I've blogged about t... Wed, 10 Apr 2013 22:09:21 EST Muscles, Fat, Strength, Endurance, Good Looks....What are your Goals? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5313589 So yesterday was leg day, my heavy ST day for legs and back. I was pretty freaking amazed to be able to squat 4 sets of 5 reps with 250 lbs on my back....straight up and down with no wobble. Deadlifts, while also heavy (3 sets of 5 at 315 lbs) were less graceful. Yeah I pulled the bar off the floor, but trainer-guy and I both agreed I looked like a drunk monkey flailing in quicksand....not smooth, not graceful....we'll stay at that weight for next time. <BR> <img src="http://photos-ak.sparkp... Sat, 6 Apr 2013 11:41:03 EST Man was I hungry today! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5308026 So today was great...actually an ideal day. <BR> <BR> I clambered out of bed, showered up and made some breakfast. I thought about having a bowl full of cantaloupe and some yogurt, then laughed at myself and grabbed 3 chocolate bunny rabbits leftover from Easter and wolfed them down with can of Pepsi. Just what I needed to make it through a day full of meetings! <BR> <BR> As I waited in line at Starbucks for my Grande Americano, I noticed that the fruit cup was more expensive than the chee... Mon, 1 Apr 2013 20:37:07 EST The Triad - Cardio, Strength....and Flexibility! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5306701 So I freely admit, I enjoy working out. It wasn't always so, but it is today. I enjoy both cardio and strength training. I like pushing my limits on both, whether it means getting my heart rate up doing interval training for cardio, or adding more weight on the bar for squats, deadlifts, presses etc.....I even (though not as enthusiastically) like combining the two, lifting mid-level weights for lots of reps in a short amount of time. <BR> <BR> But there is a part of my fitness life where I ... Sun, 31 Mar 2013 21:22:51 EST Leaving it all at the gym -- Farmer's Carries and Bowling http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5298569 Well today SWMBO and I threw #2 son's birthday party. We invited about 20 of his good pals to a bowling alley where we rented a couple of lanes and fed them pizza, cake, and soda for 3 hours....man am I glad that's over! <BR> <BR> Last week was #2 son's actual birthday, but he had a Special Olympics event to go to so we held the party today. He's a special needs boy and we had a good mix of boys and girls from the specials class from both school and church in attendance. They all had a blast... Sun, 24 Mar 2013 19:25:19 EST Strength Training, Cardio....and Twinkies! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5292877 So I'm very pleased to report that rest days have their payoff (see my last blog <link>www.sparkpeople.com/mypage_public_jo<BR>urnal_individual.asp?blog_id=5288651 </link> ) <BR> <BR> I felt totally refreshed and raring to go for a heavy legs ST session last night. I freely admit, these are tough days where I push my max loads for squats, deadlifts, pull-ups, etc. doing anywhere from 5-10 reps depending on the specific exercise. Luckily I only do these heavy days about every 2 weeks to buil... Tue, 19 Mar 2013 20:47:01 EST