Thursday, June 30, 2005
The experience of global war gave official school reform a grand taste for what was possible. Government intervention was proclaimed the antidote for all dissent. In every nook and cranny of American life new social organizations flourished, all feeding on intervention into personal sovereignty and family life. A new republic was here at last just as Herbert Croly announced, and government school was its church.
John Taylor Gatto author of The Underground History of American Education
Starter Workout part 1
First 3 Weeks (Week 1 1 set of 15; Week 2-3 2 sets of 15):
The 15th repetition on each set should be tough, but not so bad that you do it in poor form. Week 1 workout twice, and from there go to 3 times per week.
Lying Leg Curl
Seated Cable Row
Seated Dumbbell Shoulder Press (ie "military press")
Barbell Curl (with EZ-bar if you have one)
That should be a good start will post more tomorrow and next week!
More Tae Bo
Tae Bo seems easy now. I used to get all tired and sweaty. I actually sweat and breathe harder during my weightlifting!
Anyway, didn't workout last night with my wife. Had an early rehearsal - don't know why I go on time. We always start about 30 minutes after schedule. I shoulda called in and practiced for another gig I have on Saturday. Oh well.
My homie complimented me on my forearms, that was cool. And we had a good talk about stuff that gets in the way. And we talked about the blog. I'm gonna vent on occasion here so get used to it. What's hard about that is it seems like many blog readers know my family so I'll try and be thoughtful about that.
Anyway, gotta go meet my bosses boss.
Wednesday, June 29, 2005
Minimum wage is the smallest amount necessary to keep us all from revolting in the streets. Therefore, the more often we revolt, the higher minimum wage will be.
A Little Bit Before Bed
If you have trouble drifting off, the right bedtime snack may help promote a more restful night's sleep.
In a study, a tryptophan-enriched snack before bed helped study participants sleep better and promoted morning alertness. Foods that provide a dose of tryptophan include bananas, dairy, nuts, eggs, soybeans, tuna, and chicken. Keep the serving size small and have your snack about an hour before bed.
Workout Routines - aka "Programs"
My favorite mag though is Natural Bodybuilding & Fitness, mainly because I know the guys I'm looking at aren't on steroids! I might actually look like some of these guys someday.
My workout for today went well. Being in a band and getting home at 10:30 pm after a couple of beers is not always motivating at 5:30 in the morning! But I still pulled off a good workout, even though I was very conscious of feeling like crap.
Broke my PR zone for Kickbacks (glute workout). I may actually have glutes someday! What a concept.
Was getting into the shower and took a look in the mirror and I was able to notice my appendix scar. (Sorry if you were eating - you read at your own risk!) Not bad. Must mean that my rolls of fat are burning off, from the bottom apparently because my waist measurement for today was 40". I weighed in at 171.2 for today. Basically that means a 0.4 loss in weight and I'll feel a great sense of accomplishment. If I'm anywhere in the 171.x zone I'll still know that I accomplished something, but it will be a little less of a joyful feeling.
I guess if I was naked I'd weigh less, but I'd hate for a co-worker to walk into the back room and find me like that!!! Wouldn't be good.
Tuesday, June 28, 2005
Article On Body Image
Bloggers Fighting Government Regulation
Interesting article on an important trend for bloggers, especially those who may be for or against something. Hey, that's all of us!
But I got it, and its good to know that I'm not alone in the occaisional desire to strangle family members.
So I woke up around 3am, stressed out and feeling like crap. Made it back to sleep but it slowed me down in getting back up at 5:30 for my workout.
Finally got working out around 6am. Kept thinking about feeling like crap and not wanting to go to work. But I realized how much the next year is gonna cost me - my daughter is having a Quinceañera. And I finally realized that my job has changed so much since I started that it was no longer the same job and I hate going to it! I used that frustration and anger and put it where it belonged - into my workout. I broke the two PR zones that I couldn't get before.
I felt it in my upper back and shoulders. Thought maybe I jacked myself up. But I'm feeling OK today.
Did an 8 minute Tae Bo workout with my wife after work. Took more than 8 minutes to get her to say yes. But I think that's what its gonna take. I'm kinda tired about her griping about being fat. AND I know if I did a long workout she'd never workout with me again. I'll keep trying that strategy for awhile and she'll either blow me off eventually or she'll start working out on her own. (Hate feeling manipulative, but for me its better than the griping.)
I'm on week 4 of the new program and I think week 28 since I started working out. Two more months of this program and then I'll start something new. I'll miss a workout or two at the end of August, but nothing big. I'll probably change to an "A-B Split" workout so it should not be a big deal. An A-B Split is where you have two different workouts and do one on Monday and Friday, and the other on Wednesday. Then the following week you do the Wednesday workout on Monday and Friday and vice versa.
I'm gonna fight to keep the aerobics going for the next two months. I want to up my calorie burning for awhile. Did a beginning Tae Bo workout for 27 minutes today. Wasn't as bad as the first time I tried it a couple of years ago. Will keep it up. I even did a workout on Saturday morning - a Minna Lessig video.
I'm at 172.2 today, so I doubt I'll be at 165 for July 1. But I might get to 170. After that weight won't be a measure, I'll still track it but not as a goal.
Been checking my waist - I do it with a relaxed abdomen, so its when its at its widest yippee! I was a little below 39 today. My arbitrary goal was 38 so not too bad. I set out to lose 20 pounds and about 4 inches off my waist. Got close to both. Now I know that I don't always lose a pound a week. Maybe close to 3/4, then there are those holidays where I gain some weight back.
As long as my waist keeps getting smaller I'll be happy. In some article they talked about a waist/bicep ratio as a good measure on whether you're losing fat or muscle. So I might try that.
Friday, June 24, 2005
Good Friday Workout
Started and it slowly got better as it went along. I increased my weight on curls and extensions by 2.5 and also for my bench and rear delt raises. But I think I'll increase my curls and extensions by 2.5 again next week. I need that extra strength to pick up the dumbbells for the bench.
Anyway, going downtown for a "dog and pony show", oh, I mean an important meeting.
ps - I can read Smacking again!
Thursday, June 23, 2005
Stayed up late talking with friends about politics and music. Building relationships is important too. But doesn't always go good with my sleeping habits.
Wednesday, June 22, 2005
I don't get anything but the top part of the page when I try and visit the Smacking Blog!?!?
Hope you're back and smacking soon. Nothing like life giving you a good smack on the rear!
Almonds and Parkinson's
A diet packed with vitamin E may help protect against Parkinson's disease, recent research concludes, and almonds are a good source. Parkinson's is a chronic neurological condition that hampers motor function. Other good food sources of antioxidant vitamin E include hazelnuts, wheat-germ oil, sweet potatoes, and peanut butter.
Almonds are also a good source of protein.
I was feeling very bummed out and overwhelmed this morning. That hasn't totally gone away, but its getting better. I have a two day work meeting coming up, talk about depressing!
Anyway, some of the "creases" in my body are disappearing. If this grosses you out, quit reading. So the creases under my chest are gone, and the crease under my gut has changed to a slope, the creases in my back are still there but diminishing.
My triceps are starting to look good - I've always had good triceps. I'm noticing the development of a muscle on the back of my leg, and my chest is starting to look different! Very happy with that. My weight has stopped going down. Might get a pound or two off before July 1. I'm hoping to break under 170 by then!
Tuesday, June 21, 2005
I think this will make a difference.
Noticed that during the week I lose a pound or two and over the weekend I'll gain a half pound to a pound - two on a really busy weekend.
I'm starting to notice my body changing. I'm starting to get a ham muscle - that muscle on the back of your upper leg. That's cool.
Monday, June 20, 2005
EDT Article Link
Good Article on Consistency
52 Weeks of Training!
Fathers' Day Recovery!
I planted a bunch of plants in the front yard. And looked at the garden, looks like we might get some good salad this year.
Called a couple of my uncles and a couple of my brother in laws, tried to reach my brothers. Not bad.
One of my sisters came over. Me and the kids spent the rest of the afternoon watching the Godfather. They had never seen it and I kept telling them when parts of other movies, or the Simpsons, made references to it, so they were happy to check it out. Probably not as happy as I was. My wife started the BBQ toward the end of the movie and then I sat out back flipping chicken-ca-bobs and hamburgers. It was a good day. Then, to finish things off there was two episodes of the Simpons on!
I drank too much beer though.
This mornings workout was insanely hard. I figured out that my Monday workouts are probably the hardest, and I take them with the least amount of rest! I was sweating up a storm and feeling the drinking. At least I went to sleep early. I did break my PR for Leg Extensions and Leg Curls. But my back and chest exercises are still working up slowly. Actually I went down 1 rep on my rows/flyes set. I'll have to try and keep myself in good shape next weekend. I even went up a pound!
I did "cheat" more on my diet this week than most others. I'll have to get back on track. I'm gonna see if I can get a couple of things for the garage. On Saturday my kids helped me clear out some more space in the garage, not a lot, but enough to keep the boxes out of the way during my dumbbell bench press.
Keep Lifting, even with a headache! =)
Friday, June 17, 2005
Another Good Workout! And a good week!
Man, lifting with dumbbells is way harder than taking the bar off the rack and putting it back up. It feels like I may have lifted a little too fast, I'll see. Maybe just need to go get my back cracked by the chiro. (Like I got the extra $40!)
Worked up a good sweat too!
My weight is actually a little higher than Monday, but my waist is about the same, I'll hope that I'm gaining muscle. I know that I should probably stop worrying about my weight now, but I haven't let it go yet. (See K, it's me too!)
My measurements all went down. I get different measurements for my waist so its hard to tell. But my clothes are fitting better. A friend said I'd have to give up the X-large shirts. But she said, maybe I should keep them for when I get really buff! Talk about a good compliment!
I'm trying to figure out when to take my pants in to the tailor. I got three pairs of pants from my family, but I haven't taken them in. I'm short enough that I can't buy pants of the rack and wear them. But I've been heavy enough not to wear pants like "normal." I wear them really low, underneath my gut. Well my gut is changing shape, so maybe I can get the pants tailored for my waist instead of my gut! I haven't bought any shirts to tuck in for a long time. I tucked in a t-shirt a little while back and a couple of friends said "wow"! That was good - it was even better that they were a lesbian couple.
I don't know if that sounds fu*ked up but for a straight guy to get compliments from a lesbian couple about looking good, just really works for me. I actually feel they are more honest, there's no need to bs me.
Different subject: My wife is off for the summer, and she calls me all day long. It used to bug the crap out of me. But I'm realizing she's just trying to take advantage of summer off to have more contact with me. (See K, I'm reading your blog!)
Did my first weight lifting class in Spanish yesterday. Went OK. People seemed into it. Gotta learn the vocabulary. Next class will be more focused on diet.
Thursday, June 16, 2005
Friends May Help you Live Longer
"Older people with better social networks with friends were less likely to die over a 10-year follow-up period than older people with poorer friends networks," Lynne C. Giles of Flinders University in Adelaide, Australia, told Reuters Health.
Friends and Aging
Bodybuilding as Self-Determination
To me the most exciting aspect of weight training is that you can use it to change your body and your-self in a positive manner. Bodybuilding is a means of self-determination because you alone are responsible for your success or failure in reaching your physical goals. Whether you simply wish to improve your appearance, health, fitness, and sense of well-being, or desire to compete successfully in bodybuilding shows, you are totally responsible for what you get from your training
Rachel McLish former Ms. Olympia
Wednesday, June 15, 2005
At least two people were arrested and about 6 vehicles towed while I was home at lunch. And this started like two hours before I got home. My wife had said that a lot of cars were towed before I even got home.
Maybe they'll do this in the richer part of town, the part of town with more Meth labs? Ya think?
Red Meat - Processed Meat and Cancer
Had a chingon workout! Broke 2 out of the three of my PR Zones. What does that mean? It means that last week I accomplished a certain amount of reps within a 15 minute period. My goal is to get 30% above that in repetitions before I increase weight (about 5%). I got past the 30% on two of the sets.
For anyone who thinks there's nothing aerobic about lifting weights should try this EDT workout! Normally the goal is 20% for 5% weight increase, but the goal of this particular program is fat loss, so they have altered it to 30% for the increased aerobic capacity.
Having a great workout makes the rest of the day cool. I know I don't post that much. What I've noticed is that I haven't gotten any comments since the change in comment format. You can email email@example.com if you are having problems leaving comments.
Tuesday, June 14, 2005
Article on Smoking and Obesity
Didn't get up early enough to workout though. No aerobics today. I'm still losing about half a pound a week. Which should be good, as long as I'm not losing muscle. I think I'm doing OK.
I got friends who want support on working out. Mainly just checking in on them. I think this is cool. I'm actually honored by the request. Its been difficult to think about myself as someone people can lean on, though I have been a leaning post for quite some time.
I like reading about me on the Smacking blog. AND reading about the development of her sexuality. That's something I don't write much about. Maybe I'll figure that out as sex is an important part of health.
And the Smacking blogger is really a good friend. Probably more important to me than she knows. She also figured out how many people had crushes on her in college! I would say from her chingon personality.
Performing at 7:30 in the morning tomorrow, means I have to get up even earlier than usual to workout! Maybe I can get a ride, we're at one vehicle now while the minivan gets checked out at the shop.
Changing my role at work some. Gonna try and do more organizing and less meetings.
ps - feel free to comment also!
Monday, June 13, 2005
Did feel my triceps sore this weekend. Other than that haven't gotten too sore from the new workout.
Lots of people talking about their health.
Got good feedback on the radio program.
Also I have been getting compliments lately. I'm doing my best to take them well. I have even been called a good organizer lately - something I would normally disagree with. I think I'm OK, and getting better. But I think for someone who does it as a volunteer passion - I do a damn fine job. Would be nice to be fulltime occasionally. But most groups who have funding are also limited by that funding.
Had an interesting run in with the police last night/this morning - thus the tiredness. May post on that later, but for now it's time to get my day together!
Friday, June 10, 2005
Healthy Warriors Meeting
BUT, there were about 8 people who said they were interested but unable to meet. Not bad for an email meeting. I remember reading a book about organizing once and I was reading a chapter about meetings. I was sitting on the porch of someone's house waiting for them so we could set up for a meeting. I was reading and came across a section that said everyone has meetings that no one shows up to. Sure enough, the guy who's house it was didn't even show up! (And now he's a pro-colonial, fascist professor at UNM!)
I'll work with those that reached out via email and see what people are willing to do. And I'll keep watching out around the house for all of this crazy police activity that I've been noticing. There's a CopWatch in Albuquerque now, but I understand that they are going to focus on Downtown. Hopefully someday they'll come into my neighborhood which is the most "diverse" in the state.
Oh, I'm supposed to be on www.kunm.org (FM 89.9 in NM) today at 8 or 8:30. It was pre-recorded and I had to make up something about the report for today's meeting. Awkward but fun!
Please feel free to comment!
Thursday, June 09, 2005
Part of what I'm trying to figure out is measurements and tracking that. We did my arms and my wife got measurements on my arm a whole 2" apart. So obviously its not an exact science for us. But from the bodybuilding forum I got this
Measure everything at the biggest part, except waist. That should be about 1" above navel.
I measure my waist at the navel. Will post those later!
Wednesday, June 08, 2005
Summer Workout Program
Every exercise is 5 sets of 5 repetitions, and two exercises done back to back are called a "superset."
Dumbbell Side Raises
Dumbbell Bench Presses
Standing Calf Raises
Calf Jumps w/dumbbells
Reverse Wrist Curls
Because I have the 1 1/4 lb plates the wrist curls will increase by 2.5 lbs/week and the other exercises by 5 lbs/week. But what's different is that they will do so in an up and down fashion.
Week 1 will be the starting weight,
Week 2 will go up by 2.5 or 5 pounds,
Week 3 will go up the same,
Week 4 will be the starting weight again,
Week 5 will use week 2 weight,
Week 6 will use week 3 weight,
Week 7 will continue up by 2.5 or 5 pounds,
Then week 8 will go back to week 5 weight.
Hope that's useful to anyone out there.
Keep lifting and keep sleeping!
Sleep and Diabetes
Bad sleep habits may set you up for poor blood sugar control.
Sleeping for less than 6 hours or more than 9 hours per night was associated with an increased risk of diabetes in a recent study. These same poor sleep habits also were linked to impaired glucose tolerance, a condition marked by higher-than-normal blood sugar levels. Aim for 6 to 8 hours of sleep per night.
So, get your workout, then get some sleep!
Tuesday, June 07, 2005
If you can, go to sleep early once in awhile and sleep in late on occasion - just don't miss too many workouts because of it!
Monday, June 06, 2005
Working with my 10 rep max weight is much harder than I thought! If you don't think you get aerobic benefit from weightlifting, you may not be lifting heavy enough.
Anyway, will report on road rage, anti-racism training, and the workout program more this week. I'll also talk about before and after pictures. Going to lots of meetings today.
Friday, June 03, 2005
I'm also going to post my kiddos workout. They start on Monday!
So this is my guess on what I'll start with, and I'll double check using the numbers before Monday. It's my wife's birthday and I'm at a training this weekend so I was able to take today off, I'll have lots of time for this.
It's all in pounds.
Single Leg Extensions (one leg at a time!) 42.5;
Leg Curls 42.5 (Mainly I do these back to back in a superset so they stay equal);
Calf Raises 40; Calf Jumps w/Dumbbells 5 each;
Bicep Curls 40; Triceps Extensions 40; both with barbell
Side Raises 15;
Hammer Curls 17.5;
Cable Rows 60;
Incline Dumbbell Bench Press 35;
Rear Raises 12.5;
That's it, have a great weekend, I may post if I get up early enough tomorrow.
Thursday, June 02, 2005
Usually I go to bodybuilding.com first. Its easy for me to use, and if something doesn't seem right, then I continue to check things out elsewhere.
OK, people seem to try and talk me out of lifting weights and try walking or yoga, yoga is cool so here are some Yoga FAQs.
An inspiring article about cerebral palsy and weightlifting.
Lots O Stuff
There will be a "Healthy Warriors" gathering in Albuquerque, NM on June 9th. It will be at the park at Emerson Elementary School - Kentucky and Trumbull SE.
Tired, wife couldn't sleep last night, so that means me either!
So much going on, but I gotta get to work. Will write more later. Did the radio interview will be on kunm.org on the 10th.
Wednesday, June 01, 2005
Max Lift Testing
Had a great talk at lunch with a good friend about lots of stuff including diet and exercise. I like this. Its fun!