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  • Hard Core

    Week two of the new workout program. Started the day out with a 300 calorie breakfast (2 eggs over easy, two pieces of rye toast with a swipe of butter, 2 pieces of turkey bacon) and headed out to therapy at the chiropractor's office. Today I asked Dan to increase the traction amount by 10 cm, up to 95. It felt good, and I think we'll take it up another 10 on Wednesday.

    I had a few things to do around the house, including the two previous posts today on the Insurance industry and the 7th chapter of 1st Corinthians. When those were complete, I started the workout with some stretches from my exercise list, then added an additional 10 repetitions to the side to side leg swings to begin the ab workout. So that moved the total ab movements up to 250 repetitions. Guess we're going for 1500 reps this week.

    Since today is Arm and Shoulder day, I decided to mix it up a bit and completed the following exercises:

    Dumbbell Curls – 25 pounds each – 3 sets of 10 repetitions
    Dumbbell Shrugs – 25 pounds each – 4 sets of 10 repetitions
    Dumbbell Wrist Curls – 25 pounds each – 3 sets of 10 repetitions
    Dumbbell Shoulder Flyes – 20 pounds each – 3 sets of 10 repetitions
    Tricep Horizontal Pullovers – 80 pounds on the attachment – 15 repetitions
    Tricep Barbell Extensions – 50 pounds – 3 sets of 10 repetitions
    Standing Barbell Curls – 50 pounds – 3 sets of 10 repetitions
    Standing Barbell Rows – 50 pounds – 3 sets of 10 repetitions

    I still haven't gotten the logistics of using the attachment for the pullovers, but I'll figure it out. When I do, that will increase to the 3 set/10 rep norm.

    Spent almost 25 minutes on the Gazelle, cruising at nice pace to more Bennett and company. Then drank a 400 calorie protein shake of my creation. The ingredients are 3 tbsps of chocolate whey powder, about a half a frozen banana, a couple of frozen strawberries, a cup of almond milk, and two raw eggs. That was lunch, which brought me up to 700 calories for the day.

    Tonight I'm fixing Orange Chicken, which will come out to 470 calories per serving. Might even toss in some green beans on the side, so make that about 550 calories. 1250 calories today, well below the “normal” intake of 2000 to 2400 calories for a male my age and size. And yet, I don't feel hungry at all.

    Guess it must be the exercise. Or did I just get smarter somewhere along the way? Either way, it works, it is working, and will continue to work as long as I keep doing what I am.

    Oh, forgot to mention I'll be off line from the 21st until the 25th of the month. We're heading over to Iowa to visit with my sister in law, Charlotte, on her farm outside Monroe. It ought to be a nice relaxing time. But the exercises will continue. I'm taking a tension band with me to substitute for the weights on Friday, and will add some extra moves to compensate for the lower strain. I'm also taking my portable bench and my exercise ball, so I'll have everything I need for a good workout. I won't have my Gazelle, but she has a nice exercise bike I can use, so all is good.

    Commitment is a beautiful thing, isn't it.

    I hope you are all having a blessed and glorious day.

    Fred
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