You are currently browsing the tag archive for the ‘Weight lifting’ tag.

FullSizeRenderFirst on the awesome Mill Creek – Bennington Lake loop last Friday. Glorious sunshine, crisp air, blood rushing, Annie’s healthy glow and mile eight passing much faster than the rest. Yeah! Fully alive! So sweet.

Then on the weights at The Rec on Saturday, alongside Nick, Jaslyn and Annie. Muscles pumping, adrenaline flowing, smiles growing. This is how we live, feeling the strength building, knowing it’ll serve us well in many ways. Like skiing and snowboarding! Embrace the cold!

In Martin Stadium, ass kicking is the new norm. Cougar power is exciting, encouraging and really fun! We too are crimson warriors, like our favored team. We play the next play to the best of our ability. We focus, train hard, eat well and get good rest. It is so pleasing to enjoy the results!

On Sunday Annie and I savored more sunshine during a ten kilometer run around Pullman. The cold wind reinforced our appreciation for modern amenities, like indoor plumbing with hot water!

Today, I have so much to be thankful for: great family,  friends, food, environment, co-workers, and opportunity! Today’s bonus was an eight mile run around east Walla Walla in sweet sunshine. It was a winery tour without stops. After inversions, clear days make my smiles full. Thank God!

Happy Thanksgiving!

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Nick in June on Maui. He’s even bigger and stronger now!

I’m perpetually fascinated by the limits of my mind, especially when I break through them.

When I turned forty I was blessed with a new lease on life, increasing my healthiness and happiness. I had been limited by unwillingness. Various aspects of me held me back. As new doors opened, willingness grew. My life is a makeover. Since I’m happy and healthy, should I be content? Or can I be grateful and in pursuit of more?

Why not continue to seek a better me? A beautiful opportunity presents itself regularly: my kids love to lift weights. They have passion for building muscles. It’s a heart-warming pain in my ass. Literally! Also in my chest, triceps, biceps, lats, hamstrings and back. It hurts so good!

I spent the last decade and a half in self-limiting thoughts like these:

  • I’m too old to really build much muscle.
  • Older folks should lift light weights and just try to keep some muscle.
  • If it hurts, don’t do it.
  • I am strong enough.
  • Too much upper-body muscle will be too heavy to carry around on long runs.
  • My body just isn’t the type to build muscle.

I’ve seen the aging process reduce strength, flexibility, balance and confidence.  I know it’s coming for me, if I’m lucky. Can I stave it off a while? Fight back a bit? Optimize my gift of life? Glow in the beauty of existence?

I want to live as fully as I can! My ego loves hitting 270 – 300 yard drives. 320 sounds even better. I want to be able to do whatever I feel like doing. I hope to limit my limitations and expand my abilities. So I had to try something new. Nick opened a door.

He explained to me that to really build muscle, you have to lift heavy. He recommends sets of six to eight repetitions of weights you can barely manage.  Previously I learned that to run fast, I had to practice running fast. An obvious statement, but I had to run intervals at higher speed to improve my long-run speed. So I finally bought in to lifting heavy.  My mind opened up to the realization that I’ve spent years marking time, making minimal improvement in muscle gain. Perhaps this is expanded awareness of “no pain, no gain.”

It has only been a week. My commitment and gains will play out over time. I must say, however, that this is an exciting week. I am lifting stronger and heavier than I ever have. “Chest and triceps day” last evening was my best, as well as Jaslyn’s and Nick’s. It was so fun! How will bicep and back day go today? Legs on Sunday? We will see. In between, we’ll watch the Ducks visit the Cougars in my favorite stadium. Another great opportunity! Go Cougs!

Personal Training Outdoors - Lunges Category:F...

I was determined to get a good leg workout tonight.  I think it worked.  I hope I can walk tomorrow!  The lunges with hand weights had me breathing hard.  I did three sets of fifty, which is more than I’m used to.  Since my legs felt unstable upon departure, after a bunch of other leg lifts, I believe I made progress.  I have been happy with the results of my latest weight lifting plan.  I will keep pushing my mind, trying new things, and believing in amazing dreams.  I’m grateful to those of you who help me think and live this way!  Thank you!   🙂

What a great way to celebrate the winter solstice: building muscles and watching a classic movie.  The common theme is ass whippings!  After work, I stopped by the gym to do leg weights and spinning.  I’m either building muscles or becoming a sadist. I hope it’s the first option!  Who does Bulgarian split squats for entertainment?  Leg presses for pleasure?  Why should dead lifts bring smiles to my face?  Why am I grinning after adduction and abduction?  Joyful lunges?  Is this perversion?  Or is there a wonderful secret hidden here?

Captain America was very fun to watch again!  The good guy wins!  It’s sad that he slept through his dream date, but the beauty of the romance before the preempted dance painted a masterpiece.  The joy of the chase!  Captain Steve was a great guy who won the heart of the soulful woman by being the best that he could be.  I LOVE happy stories!  Who needs more depressing examples of how not to live?  I love sagas that show good morals, positive living and faith!  It pleases me to see that sometimes, good movies are still made.  The Avengers is another one.  Maybe I should watch it again now!

If sore muscles are a sign of progress, things are looking good!  Today I’m resting, hoping to work out hard again tomorrow.  Seeing really healthy people, whether it’s physically, spiritually, emotionally and/or socially, really inspires me.  How healthy can we be?

I’ve spent many years doing a lot of cardiovascular exercise, including running, bicycling, skiing, etc.  I have no regrets about doing any of that.  But I’m glad I can still learn.  Annie has opened my mind to doing focused weight lifting sets, including days focusing on building leg muscles.  I used to believe that my legs got plenty of work from my varietal activities.  Perhaps they got enough endurance work, but the lifting is building muscle like running never could.  Old Cats (go WSU Cougars!) can learn new tricks! 🙂

So today I’m sore and happy about it!  I’ll still work on my biceps and other upper body muscles.  But now I’ll have three different focus days a week:

  1. Legs.
  2. Back and biceps.
  3. Chest, shoulders and triceps.

Mixing in lots of abdominal and cardiovascular work, of various types, and shuffling the lifting exercises should keep my muscles confused, and growing healthier.  Then I can do whatever I want for fun!  🙂

Muscles!  We want them!  We love what they do!

They lift us, they love us, they carry us through!

All kinds of adventures come streaming our way

when strong supple muscles prepare us for play!

Run faster!  Jump higher!  It’s all in the script,

lift heavy, pump often, come on, let’s get ripped!

Live better, live longer, enjoy your stay!

Trip out on endorphins and savor your days!

I think this should be Annie’s new moniker.  She has little mercy on me when we exercise together.  It’s a love-hate relationship:  I love the way she opens my mind to new ways to mix up workouts.  I sometimes hate the soreness.  Tomorrow just may be one of those days!  Today, before the Dad’s weekend concert in Pullman, we joined Lauren at the awesome Rec Center for weight lifting and extreme incline climbing, as wells as interval running.  My hamstrings were already sore from dead lifts a couple of days back.  A song has come to mind:  “you ain’t seen nothing yet….”  If I can walk tomorrow, we’ll hit arms weights hard before watching a basketball and football doubleheader.  Watching Mike Leach interviews has been nearly as much fun as watching the games!

Dancing at the concert was invigorating!  Maybe that’ll push out enough lactic acid to save me?

frankoshanko

I love health, humor, adventure, exercise, romance and competition. Well, I just love life! ( :

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