Archive for the ‘Health’ Category

Experiment day at the gym,…

I am constantly tweaking my exercises so as to get the most out of what I’m pretty sure won’t kill me.

40 pounds is my projected limit, no more than an hour or so or 600-700 reps per circuit. With a little creativity I am learning to put a hurt on most of my major muscle groups while still working inside my “Still Alive” perimeters.

Weighted Step ups and Weighted Swiss Ball Crunches are two of the staples of most every one of my Circuits. Today I threw a slight twist into each of them.

My weighted Step ups start with a stepper and 5 risers, a curl bar, 25lbs set 1 35lbs set 2, 45lbs set 3.  I use a standard underhand curl grip, I make sure my elbows do not touch my sides and perform the move while holding the bar with my arms at 90 degrees.

The weighted Swiss ball Crunches are pretty normal with the exception that I put the same curl bar of weight, hands close together, balance the bar on my chin and perform the exercise. I get a look every now and then, I’m sure I look like a dope. 

I stuff 20 BOSU Ball Push Ups in between the two exercises. 3 sets of each exercise, 20 reps per set.  180 reps total for this segment of my circuit. Takes about 20 minutes. I work it like a cardio routine where by the time I am done a set of 20 I am in the 140-150 heart rate range.  I let my hr level to around 110-115bpm before starting the next set. It’s a pretty good burn and after the 180 reps I’ve worked up a pretty good sweat, and I feel it. Though, I’ve been thinking about how to increase the intensity.

Today I added a curl to the Step Ups and a chest press to the Swiss Ball Crunches. It adds 20 more reps per set and really does the trick to increase the intensity of the exercise.

Now, if my arms don’t fall off before Wednesday I’ll call it the standard and finish out this challenge doing the exercises with the included new moves.

Before I left I experimented by using a Swiss Ball to perform a few sets of elevated chair dips. Certainly adds a little more intensity to this move too.

Good adjustments.

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Quick Post,….That’s now long!

Rained out on the 4th hole at Spring Brook toady, Bummer!

Though, my recent consistency did start out right where I had left off the night before at my home course.

Wednesday I shot a 37 that had I been able to eliminate 6 inches, (2 lipped putts that held on the edge of the hole and two other near misses) I could have posted a 33.

Thing about golf, whether you are tapping in from an inch out or driving the ball 240 yards, they both count as one stroke on the scorecard.

For the past 6 weeks I have been reformatting my mechanics with the assistance of a local pro. Never have I been able to control my shots as well as I have in the last few loops. After 35+ years of hacking away at this game I have finally learned the mechanics of how to move a ball in the direction I want it to go. Well, most of the time! Cool!

I’m hitting the ball further and with much greater accuracy.

The most important thing I believe I have learned in this process has been to stop trying to hit the ball and instead just let the ball get in the way of the club head as it passes through.  

 

The rain out provided another fine chance to hit the gym.

One Hour – 41 second workout, 122 avg heart rate, 154 peak. 505 reps. I feel spectacular!

Only regret is that I had forgotten to continue developing the single leg squats. I love to do an exercise that I hate, if that makes any sense. In substitution of the torture, I did a couple sets of 10, box jumps with 6 risers. Pretty big leap for this fat guy! The weighted Swiss Ball Crunches, BOSU Push Ups, Chest Fly’s and Pull overs feel like reuniting with old friends. I enjoy the feeling of slightly sore.

Did 3 slow 100 count planks, dam near killed me! Loved grunting them out.

 

In Closing,…..

Not to smile to wide just yet, though, with one deposit already in the house and a positive lake test for boat number two on Saturday morning, the possibility exists that we will sell our two oldest boats in inventory this week! Bonus! Here’s keeping my fingers crossed!

Be well,

Capt’n

It’s Summer,…..

My distractions,……other than work that is!

Was going to post then said naaa, now I guess I have!

With all the fun we’ve been having with this NTDA on the TNT forum, it ate up my time and reserve energy to write a formal blog here. Now that I have started though,….

Today I went to the gym with Mother! I put a partial circuit in while she was working on an elliptical for 30 minutes or so. I can’t tell you how happy I am that she may be going again on a regular basis. First step today. I would love to grow old with her.

I finished up with a 45 Min circuit, with an avg hr of 119 and a peak of 148. 425 reps.

I focused mostly on lower body work, this is where I can come up short if I am not careful.

Wednesday I will post my totals for the week. if I perform a regular circuit I will eclipse a 3600 in 7 days.

Doing it just to do it I guess, not sure I will see the need again this challenge. Something tells me though that I will need to pull off more than one if I am to compete with TNT in a 15,000 in the fall.

Heart rate is good. Average is acceptable.

Heart is getting better conditioned,….

I hope that’s what it is.

My watch seemed a little off at times today, I would look down after a set and it seemed low but in manually checking it seemed to add up right. My pace was the same, I used the same weights, even though, my spec’s were different today.

Sunday 3/27, Spec’s; #2 Circuit, 106 Min. 70 Min Hr. 114 Avg. 140 Peak. 134g Fat Burned, 1037 Cal Burned, 65 Min in range, 40 Min below 110 Hr. 928 Reps.

I’m currently at 4729 of 15,000 reps. To perform a full 3600 in 7 days I will have to do 1021 reps between Monday & Tuesday. I am scheduled to be off tomorrow, then do #3 circuit on Tuesday.

When I started out performing the 3 circuits two weeks before this current 52 DC started I hit a 145 – 150 –155 heart rate easily and had issues completing the final reps of the third sets with the weights designated.

Couple variables: This is a Sunday workout, no pressure to be anywhere, no hurry. During the week by the time I get to the gym I have usually been cranking away at the day and my strength has already been tapped to a degree. Working the last reps each set is taxing. Heart rate can bump 150.

Not today, today, even with more reps I never saw where I hit the 140. I had started out documenting where I stood at the end of each set, 130 – 138 near the end was it. When I threw in a bonus 3 sets of a kettle bell snatch and overhead press, still only saw 138. Felt like 138.   

April 5th I meet with my cardiologist, at that time I am going to ask about increasing my weight threshold, I feel like I can move up some, we’ll see what the big guy says.

I lost my wedding ring,….

Still have the wife though!

Worst part is I have no idea when or where my ring came off.

Over the course of the winter I have been fighting with getting my weight down. My numbers have been decent every Tuesday, I have been eating well, exercising reasonably regular, enough to compete in the 52DC’s. Between shoveling snow and clearing my roof every three days this winter I may be in the best shape since I was a teenager.

A couple of weeks ago I went into Afib for 2 – 21/2 days and the after effects left my chest sore and my mind a bit frazzled over it. It gets you thinking as to what the long term situation could be if it decides to make more frequent appearances.

Instead of diving into the gym I took to putting an extra hundred hours or so into completing my Professional goal #2. I stayed out of the gym first because of the soreness and second, I had a slight fear that I may trigger another event, not sure why I even considered that but,….

Over the course of the two weeks absent I lost near 7 lbs even after the heart rate went back to normal. My diet was good but not as disciplined. My ring had become increasingly loose, falling off on a few occasions during this winter. Once at the gym it came out from under my glove and dropped at my feet. Picked it up, put it back on, should have given it more thought right than.

Anyway, you wouldn’t think you would lose so much weight when not working out. It finally dawned on me that I wasn’t losing fat, I’ve been losing muscle, enough muscle on my left ring finger apparently to have my ring take leave.

Not sure, when, or where it came loose. I have looked in what I think are all the obvious places over the last few days with no luck. Retraced my stops, gym, stores, office, etc, no luck.

Karma; I have reached one of the highest pinnacles of my career this week and in turn, I have lost one of the most precious things I own in the same term.  

What I am confident of is it will turn up at some point. Maybe back to me or maybe to some other sole that it was meant to be with.

If someone else does find the ring I have worn for near 21 years I expect it will bring him or her as much a sole mate as it has brought me. 

 I still have the Wife!

Roller Coaster of a week,….

This has been a week of peaks and valleys. My entire staff and I have been hard at work compiling the last bit of detail needed to meet the current certification we are working toward, Professional goal #2.

I’ve talked a little bit about the Brunswick 5 Star certification in my Robatclarkmarine.com blog. You might recognize”5 Star” as a standard developed in the auto business to measure and maintain a high level of customer service. The Brunswick program is pretty much the same just tweaked for the marine industry. We are well into being recognized, Tuesday Feb 22nd is inspection/presentation day.

As is the tradition of the 52DC I put this assembly of the presentation guide and corresponding documentation on a set time table, we should come in under the wire with a few days to spare.

What are our goals?  To retain 25 customers who, without improved follow up practices, quietly go away never to return to us.  If we can hit this mark in the first year we execute this plan it will have paid for itself and will make us a better company.                                                                     ________________________________________________________________________________________

Tough week exercise wise, Wednesday and Thursday I spent in AFib. It’s been quite a while since my last spell and lasted longer than any time since the fall of 2008. I skipped Fridays lifting, Mother and I are going to take a walk on the Rail Trail this afternoon when it warms up.                                               _________________________________________________________________________________________  

Tuesday I was named to the Mercury / Mercruiser National Dealer Council. I was selected as one of 5 from a group of 390 dealers in the territory.

 32 years in the recreational marine business,  I think I finally have arrived!