Monday, January 21, 2019

1/21/19

Made it to workout today.

Did the bike and had to increase the resistance from 4 to 5 during the sprints. At 4 I was getting about 140 on my heart rate, when I increased to 5 I was able to get to 150 heart rate fairly consistently.

We followed that up with calisthenics. I'm getting us to slowly increase our reps. Speaking of, today I did 105 push-ups.

I've added some breath work to my routine. It seems to be helping me with sleep and also my blood pressure. I'm trying out some apps to help with that. There's the Box Breathing app that has been good to work on. I'll share a YouTube video below. I'm also checking out an app called iBreathe and another called Low 2. My blood pressure has come down a bit.



KEEP GRINDING!!!

Sunday, January 20, 2019

1/20/19 Check In

Thanks for the good wishes about my Pops. He's home and doing OK. 

I'm pretty sure I'm not going to post every day. I will try to post as often as I can. Unless I'm really ill, I'll be training. 

Did the fairly standard Cardio/Calisthenics days. It's great having time to workout with my wife. It has led us to totally different conversations. 

Thursday
5 minute warm-up

Incline bench press 115x3, 125x3, 145x4

5 sets of 20 push-ups 

5 sets of DB curls 15lbs x 8, 8, 8, 8, 12 

Wall Stretch
I had to leave early because of work. I'll keep at it as much as I can.

Saturday

5 minute warm-up 

Deadlift 165x3, 190x3, 215x6

5 sets of 20 push-ups

5 sets of 1 minute planks

Good mornings 50lbs x 10, 10, 10, 10, 20

Flat bench 140x5, 5, 10
Wall Stretch

I went after the MLK March. It was a good workout. The extra walk was good. I'll have to keep on that. 

Sunday and I did 100 wall push-ups all in one set. 

Here's some of the stuff we talk about in building our focus for training at the gym and in other parts of our lives. Interesting how this has worked out. 




Tuesday, January 15, 2019

New Week! 1/15/19

So my Pops is in ICU and stable. So it is scary and comforting at the same time. He's been having lots of issues. It's always a challenge thinking about how to work in community and deal with family health issues.

I don't think I'm the family leader in a lot of ways. Seems to me like having things to take care of closer to home have impacted that role. It is what it is. I need to learn how to embrace that I have lessons to learn.

Usually Monday, Wednesday, and Friday is cardio day. Right now we do three sets of a 3 minute "sprint" and 3 minute recovery period. Then I have added some calisthenics. It's starting slow yet building over time. My wife told me today that it seems to be helping. Working out together has also led to more communication, even outside of workout stuff. So a double benefit.

I mentioned today that if we had more time I would support her through her workout and then do mine. However we do very different lifting and that time isn't available for me yet. I've also started about working out twice a day for a few weeks. Not sure that is doable, yet it is good to think about.

After the bike we do the following:
4 count jumping jacks
Wall push-ups
Sit-ups
Plank
Air Squats
Assisted Pull-ups
Then she does leg raises and I do the remainder of my 100 push-ups.

Today my workout was:
Bike warm up
Squat 140x3, 160x3, 180x5
Pull-ups 2, 2, 2, 1, 1 and a slow drop/hang
Push-ups 20, 20, 20, 20, 20
Lunges (not 4 count) 10, 10, 10, 10, 15
4 count jumping jacks 51
5 minute wall stretch

I may increase the calisthenics as well during this process. Not sets or exercises, just total number of reps.

KEEP GRINDING!!!

Sunday, January 13, 2019

Self Check-In

This morning I was wondering, "why do I write this blog?" I thought about the initial starting point of wanting to just keep a log. Then people have told me how the blog has inspired them. That seems like a valuable purpose. I had a friend, who's now a firefighter, who would tell people to read my blog. He enjoyed reading the workouts (I varied routines more than now). I remember him telling someone about the total weights I was posting for a while.

More recently people have told me that my reversing my diabetes has been inspiring. This continues to seem like a useful purpose. I was resistant to the idea that you had to look a certain way to be considered healthy. That cost me a good chunk of health. Poor medical advice cost me some health as well. At the end of the day it's on me. My focus on social and community level health issues left me unbalanced with my self-care.

Self-care for me is still different. My well-being allows for me to do things that are enjoyable and healthy for me. Most importantly it allows me to be more effective in the service of others.

My Pops called while I was writing this. He complained about his chronic pain. He talked about his 26 years of service and feeling like the VA has not given him good quality care. It was a tough call. Just hit home how much personal stuff I deal with. Raises that question of, "how do you help others when you're not able to help those closest to you?"

And truth is that I do help those closest to me. Some of the people I love the most are physically far away. Some of those I love the most are emotionally far away because of something I did, or didn't do. Doesn't mean I don't care. At the end of the day, I have a lot of work that I do for those near me and I don't publish many details for a variety of reasons.

So today's blog is dedicated to those I know and love dealing with mental, behavioral, and emotional issues. To those dealing with chronic pain, and other chronic health issues including addictions. To those who are disconnected and isolated in any fashion.

To be near people and feel isolated, lonely, or unsupported still impacts your health in similar ways as actually being physically isolated. "Feeling lonely" often can be minimalized. So reach out and connect, we could all use it.

The balance to all of this is I have the opportunity to make personal and community impact. I will continue to work to help those near me, and those I don't know. I have the privilege of working at a place that has the responsibility for the health of Bernalillo County. And because of that I own the responsibility of the health of the County. Doesn't mean I think I can improve health of the County alone. It means that I have the responsibility to lead, manage, and support the teams necessary for that health.

That's my intent. My intent is to create a healthy home, healthy workplace, and healthy County!

So here's my workout check-in. 
Saturday (Day 3)
5 minute warm-up and Range of Motion exercises
Deadlift 155x5, 180x5, 200x7
5 sets of 20 push-ups
5 sets of 1 minute planks
4 sets of 8 good mornings with the bar, and one set of 10 (It was easier than I thought)
Flat bench 135x5, 5, 5

I'll still get my 100 push-ups today! Time to go out and crush it.

EDIT: 100 Push-Ups complete!

KEEP GRINDING!

Friday, January 11, 2019

Friday 1/11/19

Keeping the cardio going! I was able to get to 150 heart rate on the third set. I'm pleased that it takes some work to get my heart rate up. So three sets of 3 minutes at a 120+ heart rate with 3 minute recovery times where I pedal over 60 rpms.

Then some calisthenics, including the 100 push-ups. So I'm at 1,110 for the year. I'm pleased and feeling pretty good. The weight workouts (see below) feel great.

Peace and keep at it!



KEEP GRINDING!!!

Thursday, January 10, 2019

This Week So Far! (1/10/19)

So far cardio day has been good. Monday and Wednesday we rode the bike with 3 sets of 3 minutes fast and 3 minutes recover time. Aiming for over 130 beats per minute on heart rate. After that is calisthenics. Still getting at least 100 push-ups a day. 

On Tuesday and then today (Thursday) I lifted:

Tuesday

5 minute warm-up 
Squat 135x5, 145x5, 160x6
5 sets of 20 push-ups
5 sets of 1+ pull-ups (good form)
5 sets of 10 lunges (did "regular" instead of 4 count)
50 4 count jumping jacks

Day 2


5 minute warm-up (heart rate up to 148)
Incline bench press 110x5, 120x5, 140x7
5 sets of 20 push-ups (two sets of 20, then 5 sets of 10, and one set of 20 for 110 today. Above my goal of 100!)
5 sets of overhead DB press 15x12lbs, then 4 sets of 10 with 15lbs
5 sets of DB curls 15lbs for sets of 10. 
50 air squats

I end with stretching every day! It's feeling better and my workout buddy and I are having much better conversations. Seems like the calisthenics together is actually a bonding activity. 

KEEP GRINDING!!!


Wednesday, January 09, 2019

1/9/19

I'm sticking to working out. Car is still being a puzzle. Work is intense. So I'm fighting the pull to feel overwhelmed, and also happy that there are many things progressing in life.

So while I can feel the stress wearing on my, I also am feeling like I'm growing. It's an interesting place to be.

Still getting my 100 push-ups a day. Since I worked later than usual I'll catch up on the blog tomorrow.

Have a great day! KEEP GRINDING!

Monday, January 07, 2019

1/7/19 Workout

My blood pressure is still bouncing around a great deal. However I feel like I'm still making progress. Figuring out my own stress resilience has been an incredible challenge. It gets scary at times.

Today I worked on cardio and noticed that it feels like harder work to get my heart rate to 140 or higher. I have ended up also doing some calisthenics above and beyond the bike. I think that's been good. And since I'm doing 100 push-ups a day I feel like it is more important to try and post daily. I'll keep at it.

When things are slower at the office I take breaks to get away from the computer. When I can I get a chance I do push-ups, or squats, or take a walk. I'll keep doing that as much as I can.

I still start my work staff meetings with the box breathing. That's been good. Another good thing to keep going. Today I had my team talk about some improvements to our regular work and our needs as team members.

Feel free to suggest things you'd like me to include more of in the blog posts.

EDIT:
Workouts for this cycle
Day 1
5 minute warm-up (heart rate up to 148)
Squat 135x5, 145x5, 160x5+
5 sets of 20 push-ups
5 sets of 1+ pull-ups (good form)
5 sets of 10 4 count lunges
50 4 count jumping jacks

Day 2
5 minute warm-up (heart rate up to 148)
Incline bench press 110x5, 120x5, 140x5+
5 sets of 20 push-ups
5 sets of overhead press (try 15lb DBs to start)
5 sets of DB curls (start with 10lb DBs)
50 air squats

Day 3
5 minute warm-up (heart rate up to 148)
Deadlift 155x5, 180x5, 200x5+
5 sets of 20 push-ups
5 sets of 1 minute planks
5 sets of 5 good mornings (start with bar)
Flat bench 135x5, 5, 5+ 

Week 2
201 Squat 140x3, 160x3, 180x3+
155 Incline bench press 115x3, 125x3, 145x3+
240 Deadlift 165x3, 190x3, 215x3+

Week 3
201 Squat 150x5, 170x3, 190x1+
155 Incline bench press 115x5, 130x3, 150x1+
240 Deadlift 180x5, 205x3, 225x1+


Might skip deload for first month and go back and add 5 or 10lbs depending on lifts. Deload will go back to week 1 weight with just first weight (not the increasing weight).
Calisthenics will be figuring out what to push myself while being able to recover. I'll adjust by feel on those with the exception of the push-ups.

Alright. I'm totally excited about pumping iron tomorrow!

KEEP GRINDING!!!!

Sunday, January 06, 2019

Sunday 100

Sunday has been a "day off" for me around training the last couple of years. However I will continue to at least do the 100 push-ups on Sunday if not also some form of yoga, stretching and walking.

For those who aren't comfortable with traditional yoga, or with those who like a more westernized style of yoga. There are very high and good quality traditional yoga teachers and please utilize what works best for you.





Saturday, January 05, 2019

Back at Lifting

Talked with my friend Roberto yesterday about lifting and he was telling me percentages made think of my last meet. I weighed in at 147 lbs and lifted 203lbs on squat. That's 1.38 times my weight. Bench was 176 which is 1.19 times my bodyweight. Deadlifts were 264 which is 1.8 times my bodyweight. I'll have to set goals for next meet. Roberto shared with me that Martin Berkhan has put out there that ideal achievements for the lifts are 200% bodyweight on squat, 120% on bench, and 250% on deadlifts. That would be 294 lbs on squat, 176.4 lbs on bench (there!), and 367.5 on deadlifts. Those are some serious goals! I'll have a long way to go. 

Today I lifted 
For squats it was 5x135lbs, 5x145lbs, 5x155lbs, 5x165lbs, and 6x175lbs.
For bench press it was 5x135, 5x140, 5x145, 5x150, and 6x155.
For deadlifts it was 5x135, 5x155, 5x175, 5x185, and 6x190.
I did 5 sets of 20 push-ups for my 100 for the day.
Then a stretch for 5 minutes.

My cousin Selena is doing 30 push-ups a day, and Lee Salas from The PowerPlant will match my 100 a day on push-ups. (I know that's a repeat, just important to say.) 


KEEP GRINDING!!!

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