Hey Richard,

I see that you are going to learn to wakeboard this weekend. Let me tell you that once you conquer wakeboarding, try wakeskating. Its wakeboarding without bindings and the rope is only 10-15 ft long behind the boat! Give that a shot, its great. Besides that hello, and hope everything keeps going well!

hey!! I gotta keep a better eye on you. You just MIGHT be for real!!

good log so far

FF

He has been the man, for quite some time. ROCK ON! RICHARD!

I went to the gym last night. I seemed weak and wasn't able to do as much as I would have liked. I did the Smith Machine:

185# 5x
205# 5x
225# 3x

Then, tried a true bench press and realized the weight on a smith machine is stabilized which allows you to lift a lot more than on a bench press! Without a spotter, I could do 185#, but didn't feel comfortable or safe so I dropped to 165 and did 10x. I am going to combine the smith machine with true bench press to improve those stabilizer muscles.

Tonight, I ran for the first time in a few years. Covered 1.4 miles in 12 minutes, just over 8 minutes / mile. I think I will add running on a regular basis.

I called Glenn (the only person I know on Social Security who can average 22 mph on a road bike) "the Animal" to hook up for a 52 mile ride tomorrow morning.

DANG!........52 miles.......ROCK ON! RICHARD!

RICHARD!

Richard you have created the ORCHARD to being TORTURED; but have the personal GUN that cannot be UNDONE and you will ride faster than bullets flying out of a SUBMACHINE GUN; now have much FUN on this cycle RUN!

Keep Rocken It!..........brotha!

Well, not exactly as fast as bullets out of a submachine gun, but..

With a tailwind on the outbound, we maintained 20 - 21 mph and had an overall avg. speed of 19.5. On the return, we faced a stiff headwind (my ears are still buzzing) and backed off to 16 - 18 with occasional motivated bursts to 20 - 22 depending on the wind and conditions for a total avg. speed of 17.9. Not great, but after not riding for 3 weeks, I felt okay about it.

I am gonna head to the gym tonight and hit the upper body stuff. If I have any energy left, I want to run the 1.4 mile loop around the subdivision. Yesterday's run got me jazzed about running...

Thanks for the motivational speeches, Chill!

Oh, and my belly button circumference was 38.5 this morning. Last year at this time it was 42. I can wear any 34 pant sizes now, some are loose and some are a little snug. By the end of this year, I want to drop that to 33 (which I haven't worn since 1991) with an end goal of 32 (which I haven't worn since the 70s. When I was fitted for a suit last week (to give the eulogy for my mother-in-law), the clerk commented on my "nice back angles". Yeah, I know they are on commission and those are the comments that make a customer return for more, but I bought her compliments hook, line and sinker.

Your welcome. "Eye of the Tiger Baby".............You are doing well.....good focus, passion, and determination..........KEEP up the great work!.......

I didn't make it to the gym yesterday. I went this evening instead.

Bench press:

155# 10x
165# 8x
175 5x. I did not have a spotter and was reluctant to stress myself.

Smith machine (feaux bench press):
225# 2x

Lat pulldowns:
3 x 10x

Flies:
4 x 10x

Hack squats:
4 x 10x

Right tennis elbow started nagging me last week, so I have been laying off any bicep stuff for now, including pullups.

30 minutes on stationary bike with hr 125 - 135.

I've been cutting, slowly, and I think that has contributed to some of the funk (weakness) that I have been seeing. With my restricted diet, I just don't feel as lively at the gym as I did before. I guess that is to be expected.

Nothing to report on the exercise front. I am riding with Glenn the animal tomorrow 52 miles tomorrow and the local Ace Hardware owner invited me to mountain bike with him tomorrow at 6pm. If I have the energy for that I will.

But, on a different note, my 16yo son asked me to help him with his advanced pre-calc math (he is a high school junior) last week and I gave him some wrong advice and he did poorly - D I think. Two nights ago, he asked me to help him study for his exam. I was up with him until 1am. Yesterday, he got his interim report card and he currently had a D and had an academic warning from his math teacher. Today he came home and told me he got a 92 on the exam which raised his average to a 76, within striking distance of a B. And, my daughter got an A on her Spanish test the same day. I also helped her that same night.

you have momentum! when you get the "hungry spells" keep it as clean as you can. maybe even identify your 5% trash food. I use dark chocolate (higher the cocoa the better) and natural peanut butter. I allow myself one square a day. It keeps me from having those "gorges."

you are trying to drop waiste size. i know about that.

and with th way you are working out, you are going to have spells of fatigue. Whether it is truly physical, or just mental tricks, we take the "hit" in the area of diet.

Do you have rest days? Even in Ironman training (the ultimate test of gonads), rest day is "sacred." having build and recover weeks is good too.

Just do these two things.

1. DECIDE on your diet- verses letting appetite run the show
2. REST one out of every seven days (preferably a different day each week)

and keep the momentum!!! the BIG "MO" is with you right now.

FF

Ff,

Thanks for the pearls of wisdom. Yes, I knew that cutting would result in some fatigue and I felt it today on my 48 mile ride. I managed a good for me but not personal best avg. speed of 18.8 mph (including stop signs and lights).

I generally workout at the gym or cycle 5 days /week, typically Sundays and Fridays. Once I get to my ideal body weight of 185 - 190 and can bump up my caloric intake, I think I will start seeing strength increases again.

Hello Richard. Good Evening to my fine forum friend.

I was thinking about you.

Therefore, I extend my hand and make a special post for you.

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Your ROCK with TIME---->dont you my friend------->YES just tear it apart!


Henry David Thoreau:

A man is wise with the wisdom of his time only, and ignorant with its ignorance.

(my favorate philospher)

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As brotha and sista's we do this everyday on the forum (ROCK ON!):

Mary Catherine Bateson:

Insight, I believe, refers to the depth of understanding that comes by setting experiences, yours and mine, familiar and exotic, new and old, side by side, learning by letting them speak to one another.

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When we are aware of senses and can handle them correctly we are MIGHTY!

Rachel Carson:

If facts are the seeds that later produce knowledge and wisdom, then the emotions and the impressions of the senses are the fertile soil in which the seeds must grow.

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We can discover good things:

Samuel Smiles :

We learn wisdom from failure much more than from success. We often discover what will do, by finding out what will not do; and probably he who never made a mistake never made a discovery.

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You have this SOURCE, my firend:

Stephen Covey:

Whatever is at the center of our life will be the source of our security, guidance, wisdom, and power.

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You have it, BRO:

If you have it and you know you have it, then you have it.
If you have it and don't know you have it, you don't have it.
If you don't have it but you think you have it, then you have it.

Jackie Gleason

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Apply this to training and dieting from Dr. King:

If it falls your lot to be a street sweeper, sweep streets like Michelangelo painted pictures, like Shakespeare wrote poetry, like Beethoven composed music; sweep streets so well that all the host of Heaven and Earth will have to pause and say,"Here lived a great sweeper, who swept his job well."

-- Martin Luther King Jr.

Keep doing your job well my friend.

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Murphy's Laws of Combat.


BAH!........




ROCK ON!!

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I hope your day went well.........Bust your goals up RICHARD.........


Best regards,




Chillen

Chillen,

Today went well. I did some stuff around the house, fixed a boat trailer so I can sell my old Boston Whaler after I bought a newer one). I am giving a training class tomorrow (that is what I do for a living) in Tampa, so I did not have to pack up and fly to my destination. So....

I went to the gym this evening.

I am still working on improving my bench press form and improving the stabilizer muscles. My new goal is to be able to do 225 ten times before my 49th birthday (6/16/08). While my pecs and tris are on target, the stabililizer muscles are definitely lacking.

Tonight I did:

BP 155# 3 x 10X. I was then going to do 225# on the Smith Machine, but they were occupied. On the last set, my left shoulder starting hurting (tendon? nerve? underderevloped deltoid?) whatever, it started hurting and I wasn't able to do the 225 on the Smith Machine or 3 sets of 10 dips that I usually do. Bummer on that...

Did 4 sets of 10x on the hack squat machine. Those quad and glute muscles suck the oxygen out of the body something fierce! I have to rest for 1.5 - 2 minutes to catch my breath and get my heart rate down to about 100. Hopefully, my rest time will decrease as I continue on this mutha exercise...

Did 3 sets of 10x on the lat machine palms facing forward and 3 x 10x palms facing away.

Did 4 x 10 of cable pulls.

I was going to do shoulder shrugs, but when I picked up the dumbbells, the tennis elbow in my right elbow starting hurting, so I wasn't able to do those. Old age really sucks!

I plan on getting up early tomorow and running 1.4 miles before going to my training class.