My three blogs and an idea for a YouTube channel

I'm slowly starting to post again, and will be updating all three of my blogs with more content and new info over the next few weeks.  The goal is to finish strong in 2017 and roll right into 2018 with active blogs that actually get traffic.

here's the three blogs and topics:

http://burcma.blogspot.com Mainly motorcycling related but may sometimes also talk about cars

http://creationfitness.blogspot.com Work outs (both mine and sometimes hints from others), diet and nutrition and other related topics. 

http://bursthursdaythoughts.blogspot.com Short devotionals.  Normally but not exclusively published on Thursdays when new ones are posted

I'm also planning and starting to shoot short videos with quick tidbits for success I've come across reading and listening to speakers from co-workers to Earl Nightingale.  I should have the introduction video posted this weekend and maybe the first success pointer.  I'll post links to the channel when it's up and running.

Getting back in the habit

Just a quick post at 2-3 minutes before midnight.  Trying to get back in the habit of working out 3-4 times a week and posting more often.  Aiming for one post a day to one of my blogs, and today is post #2, even if right at midnight.

Time for sleep!

Been active, but no workouts lately

Being honest and transparent. It's been a busy but also excuse-filled week.  Only one real workout even if it was a "two-fer" with both yoga and rowing.  While I've been active doing projects around the house since Friday, none could be considered very strenuous nor "aerobic".

But the great thing is there's always another chance in a new week to get back into a routine and get at least 4 workouts in.  Ready, set, go!

Quick post-yesterday's workout and plan for this week

Just a quick update before getting ready for work.

I got a short row in unexpectedly-only 555 meters but something, and then did some light yardwork for about half an hour.  Not much of a workout, but staying active.  Every little bit helps, especially as I was pretty tight yesterday and back had a "pinch".  Some foam roller time helped that out too.

Plan to row, stretch and probably lift today, aim for the yoga class Tuesday and the MRT class Thursday.  Looks like I need to put in a long aerobic day-mix of rowing and bike-sometime else.

Have a great week!

Pretty good week of workouts but no classes

Just a quick post since I haven't posted many of this week's workouts.

Mainly rowing and walking, with a bit of lifting.  Missed all the classes on base I normally take (yoga, relaxation/muscle release) but got most my planned workouts in.  I also was active and on my feet extra yesterday and today.

So I'll count this as a "4 workout week" even if 1 wasn't a true workout.

Reset the counter, tomorrow starts a new week!  What's your goal?

Sometimes the hardest day is a rest day

After three workouts the first three days of 2017, plus a lot of walking around on New Year's Eve day (probably four miles plus normal walking around in day-to-day activities) today was a rest day.  I haven't been working out more than 2 days or so a week lately.  Getting back into working out over the past two weeks have re-awakened the good feelings being active cause.  So resting today and not notching another lifting session, yoga class or meters rowed was tough.

Plus the minor soreness and tightness that are held at bay due to daily workouts started showing back up.  I'll see how tomorrow's workout goes, and then recovery over the next few days whether they are workout or rest days.  I may program light/easy days every day instead of full rest days, although I need to have a month or more consistency before truly determining that and what an "easy" day has to look like to not over-train.  I've done that before when I was getting 8 or so workouts or activities like walking 9 holes of golf per week and giving platelets every two weeks.  That run down, never fully bounced back feeling is no good.

Just like savasana is the hardest yoga pose, true rest days are pretty hard too.  Gotta love the body remembering what is was like to really workout and wanting to get back there, but in due time!

One Day, One Workout into 2017

Happy New Year's!

Yes, I went to the gym already this year-No, I'm not one of those New Year's Resolution is the only reason I'm here workout folks!

I have been enjoying life since Thanksgiving, getting some workouts in, but also knowing I had a run of Thanksgiving, company National Training Camp/Gala and then Christmas and New Year's all happening in about 7 weeks.  So I purposefully dropped a little weight in October and early November and started ramping back up the workouts a few weeks ago as I hit my "Target and No More Weight" in the 187 range.  My "walking around" weight when not lifting heavily is about 182, so five pounds on the scale and the "mirror test" told me it was time to get back after it.  Plus I have noticed my raw strength and aerobic endurance are worse than they have been in years.

So I'm doing a modified Stronglifts 5x5 plan (less frequency), yoga and have started rowing.  The yoga instructor is also a personal training at the gym on the base where I work, and she gave me some technique tips.  I've done a couple of easy rows focusing on technique but also getting some work in.  BTW rowing uses your abs much more than you would think-I'm guessing for the recovery and forward slide portion.  I'll focus on them during my short rowing warm-up before lifting tomorrow AM.

Here's to your fitness and health in 2017!

One month and one week on the Vick's Treatment

I have now been treating my toenail fungus with Vick's Vapo-Rub for one month and one week.  At first I was skeptical about this treatment although I had been soaking my feet in Listerine and vinegar since mid-summer.  I was skeptical not based on any real facts about Vick's working for others or not, it was mainly because I have been on about every prescription anti-fungal out there.  In most cases they made a difference temporarily but had to be stopped due to liver risk and the fungus spread right back to the affected toe nails.


I decided to give it a shot, as the vinegar and Listerine treatment seemed to be stalling out, plus I needed a method for the winter instead of soaking my toes/feet in cold liquid in a near freezing garage for half-an-hour every other day or more.  So I started gooping Vick's on my toenails after showering in the morning and before bed.  I don't think I've missed more than one treatment this whole time but sometimes I probably haven't put enough on.


Still no pics-plenty of other pics of nasty toenails on this here interwebs/Facepage thingy, so I'll spare you.  The good news is the uninfected nails are still clear, one nail seems to be almost grown out, and all the infected nails are improved.  Where some seemed ready to fall off before starting either treatment and has started healing during the soak, they are now getting thinner, more pink areas (instead of white and yellow) and generally healthier looking.  My left big toenail and right little toenail seem to be the slowest ones-almost like they have some mocking David and Goliath contest with each other and me.


Consider all this has been done with ZERO risk to my liver, I'm pretty happy with how it's going.  Also, since patience isn't one of my strong suits, knowing this is going to take a while is good for me more than just physically too!


I'll post another update in a few weeks or when there is major progress to report.

Daily workout (actually workouts) for the past two days

Yesterday my lifts were good and all are close to, at, or above where they were before I got sick a few weeks ago.  It was a Stronglifts 5x5 day, so after my usual warm-up here's what the work sets were:

Squats 5x5 150 pounds-back up to last working set before getting sick
BP 5x5 85 pounds-going up as 80 was the weight I lifted before sick
Deadlift 185x5-still have a little way to go to get back up to 205, but not rushing deadlift due to bad back spasm in October.

Today instead of a full rest day I did "active rest" and spun a quality spinning class bike for just over 20 minutes.  I also did my usual warm-up with some extra stretching/yoga and foam rolling to support lifting heavier weights this week.

Hope you had a good workout too!

Recent daily workouts and rest days

It's been a little while since I posted as either the WiFi I was on Thursday or the Adsense dashboard gave me some malware.  It's cleaned off that computer now.

I've had some pretty good workouts since getting back into the gym after my cold.  The daily workout is still based on the Stronglifts 5x5 program as I build back up.  I have been squatting pretty well and did 145 pounds 5x5 Saturday with 80 pound presses (as high as I've gotten this cycle) and 100 pound barbell rows.  Bench is also at 80 and ready to go up maybe by 10 pounds and deadlifts are at 185.  I pulled 205 too early, reset and got back up to an easy 205 5 rep set right before getting sick.

Yesterday was a rest day as is today.  Tomorrow I get 150 5x5 in squats again (back to the highest this cycle) bench either 85 or 90 and deadlift 195.  Should be a good workout.  Some sites critique Stronglifts 5x5 since 5 work sets of constantly increasing weight may quickly become over-work and cause an early "miss" and recommend warming up, then 1 work set at about 60%, then one at 80% and then the final 3x5 at full, five pound increasing weight since you are squatting three times a week on SL 5x5.  Since I've only gotten close to "missing" on the squats once on SL 5x5 before getting interrupted, I'll keep that in mind as the poundage gets up around body weight.  I am noticing recovery takes longer each year now.  I guess that's because I'm a more mature, wiser (OK older!) lifter.

My and other workouts of the day

I recently began posting my daily workouts.  But I realized other than creating a virtual log, I wasn't benefiting anyone but me unless they were also doing Stronglifts 5x5 or a similar workout.   This Sunday a friend at church asked me if I was still doing any personal training.  His current workout plan doesn't seem to be working for him, or possibly it's working but he's gaining muscle faster than he's losing fat.  That has been a common source of discouragement over the years-both in the Navy's "Chub Club" and other weight loss situations.  Remember 1 pound of fat is much "blobbier" than one pound of muslce, and many of us also build muscle faster than we lose fat!

So here's my "workout" of the day and some suggestions based on very generic goals:

Today for me:  More rest.  While my energy level is still good as I get over the cold, some joints are showing some wear and tear, so I'll lift again tomorrow while resting today.

Aerobic workout:  20 minute or so interval workout

3 minute warm-up on aerobic exercise of choice
start at 1-2 below normal workout level for 1 minute
Increase 1 level per minute for four minutes (Minutes 4-7) then drop to original level
Repeat for minutes 8-11 and 12-15.
Starting minute 16 at original level jump 2 levels minutes 17, then 18.  Cool down minute 19.

Done in 20 minutes.  This is based loosely on the old "Body for Life" interval workout

Overall fitness weights program (not powerlifting based)

Warm-up

Squats 3x8 50% of max
Bench press 3x8 50% of max
Seated Rows 3.8 50% of max
Hanging leg raises (both to stretch and for abs) 3x5-10

All of these workouts are like my Stronglifts 5x5 program and should get you out of the gym in less than 45 minutes.  If you are working out longer than that you need to have a distinct goal that requires that amount of time (like a long running or bicycling event) and good dietary and rest support.  We tend to two extremes in my mind-not training at all or over training.  Fitness is build more in frequency and repetition (consistently stressing our lungs and muscles 4-6 times a week) than in long endurance events.  I found when training for half marathons and long bike rides once the muscles and joints got used to 1-2 hour efforts it then became more a matter of hydration and fuel.  But each of us is different, so personal coaching and experience is important!

The usual illness recovery phenomenom

Many years ago when I was playing youth basketball I missed two or three practices being sick.  I remember the first practice back after Mom had declared me "well enough" to go back.  While I am definitely NOT related to Steve Alford (or he got all the basketball genes in the family if we are!) I lit it up that practice!  Quicker off the ball and in transition, better cuts, and couldn't miss when I shot.  I felt more energetic, more athletic and just all around better.

This has happened a few other times-workouts after colds or short illnesses have been good, intramural sporting events echo that basketball practice from nearly 4 decades ago, and just my over-all mood and "pep in my step" seem to be higher.  Today is no exception.  Despite getting a little less sleep than normal last night, I'm over my cold and feel much more energetic.  Yesterday's workout was just enough work to feel a little bit of it but not be overly sore or run down.  Instead I am ready to get back into the gym, and excited to push the weights back up tomorrow.

I don't know all the ins and outs of why this is-my medical friends probably could explain that my body is still ramped up from fighting the infection and new cells are bursting out replacing those damaged during the illness.  Whatever is going on, it's great to realize it's happening because it means I'm well!

Getting back into the gym today/Daily Workout/Workout of the Day

The cold I've had for almost two weeks is in it's final stages, holding true to the 10 days to two weeks normal duration.  I'm mostly well and looking forward to getting back into the gym for a "real" workout.  One of the beauties of Stronglifts 5x5 and similar programming is the easily scale and adjusting of the workouts.  Resets and drops are already built into the program-when you "miss" at a weight two-three workouts there are reductions in poundages and then later sets.  I'm going to incorporate some of the same concepts as I get back in the gym this week.  So here is today's planned workout:

Warm-up
Squats 5x5 at 135 (a 10% drop)
Press 5x5 at 70 (just about 12%)
Bent Rows 5x5 at 95 (a small drop)

This will be a pretty solid workload as my body recovers but I've been sleeping pretty well and will ensure I drink plenty of water and rest through the next few days.  The other great thing about my programming under SL 5x5 is by adding 5 pounds per workout I'm really only setting myself back 2 weeks total-1 week recovering and now 1 week building the poundages back up.  When my goal is to do a 1000 pound powerlifting series by next January, consistentancy and not blowing up/getting really sick are more important than poundages this week.

I'm also updating my Presidential Fitness Challenge point totals and am getting close to the next award level.  I'll post an update on that topic specifically when I catch up on the log-keeping.  Once again I've fallen behind and have to enter about 8 weeks of data, but that should be enough to get the next award.  Then they start spreading way out, including the million point award!

See you at the "bar"!

Workout of the Day-normally scheduled rest day

Today is a normally scheduled rest day.  So as I recover from this cold I've decided to (dramatic pause for predictable effect) REST.  Probably some light stretching, foam-rolling, lots of water, hopefully decreasing amounts of over-the-counter meds and sleep.

Might get back in the gym tomorrow for some 70% or so sets still on the SL 5x5 protocol and then get back after it Friday or Saturday based on travel and further recovery, but for now, it's a rest day.

Hope you have a good workout whatever plan you are on.  If you are looking for a plan, browse around the blog-I'm partial to Stronglifts 5x5 workouts for pure strength gains and Crossfit type modality for functional strength.

No workouts for awhile

This cold is hanging on.  I shouldn't work out for a few days and will probably take until Wednesday off.  I haven't napped today but did sleep in until 9 AM, which for me is really rare.  I hope none of you are sick and have great workouts this week.

Check out the challenges at John Stone Fitness-since I'm sick I need help with the 1,000,000 push-up and 1,000 tire flip challenges!  www,johnstonefitness.com

Workout of the Day

I'm back after not posting for far too long.

Both to track my workouts and maybe motivate others, I'm going to try to consistently post my daily workouts, random thoughts and motivation more consistently to the blog.  Here's today's workout, if you could call it that:

Rest.  Got lots of sleep last night and aim for more tonight after previous two nights not getting much sleep.

Foam rolling and stretching on a recovery day.

Yep, not a hard workout day at all!  Yesterday I pushed the weights up on my Stronglifts 5x5 plan I restarted about three months ago.  As recounted in other posts I had a nasty back spasm in October and started back with just the bar.  Tomorrow I plan on squatting 150 for 5x5, pressing 80 and deadlifting 205, so the poundages are starting to get back up to being work sets not just form/flexibility work.

Here's a motivational video I found on YouTube today.  Focused on lifting and lifting heavy, so if that's your thing you'll probably get it.  If you are seeking motivation for sticking with it, discipline and figuring out how you should train regardless of your favorite modality, you should also like it.

https://www.youtube.com/watch?v=iuS1djkKhg0

See you at "the bar" tomorrow!

Fitness goals and challenges-here's a couple if you need one!

I've found that a little friendly competition or a challenge helps motivate me from time to time.  Are you the same way?

A few years ago, I discovered John Stone Fitness and the forums at the website www.johnstonefitness.com  While not as active as it used to be, it's still a good resource.  One challenge I signed up for was the 1,000,000 push-up challenge.  Well, these challenge is a great example of how big a number 1,000,000 actually is-especially with only a few of us posting push-up counts at a time!  The thread is here and we're kind of stuck in the 160,000 range.  Anyone interested in helping can either sign up at the John Stone Fitness forums, or post your counts here in the comments.

Despite the slow progress on that thread, I decided to jump right in and start a new challenge-Tire Flips!  I haven't done any tire flips in far too long, and love the raw powerful feel they give me.  Like most "strongman" movements, there is something primal about lifting, pushing, flipping, or throwing something different than traditional exercise equipment!  Do you do tire flips?  Are you looking to do your first tire flip?  Then help me out on the challenge here!  I set this one much lower-it's only a 1,000 tire flip challenge, so if I do 10 a week I can complete this one by myself in two years-but it would be fun to have some help!

What are your goals and challenges going into 2015?  Let's work on them together-

Keeping Goals in Perspective/Reality

I've posted frequently about my effort toward the Presidential Fitness Champion awards.  With Silver still 20% away, then Gold and 1,000,000 points to the Platinum award, this is going to take a long time.  At the same time I'm contributing to the John Stone Fitness Forum 1,000,000 push-up challenge.  You would think that challenge wouldn't take long.  Even as a weightlifting, power-lifting and bodybuilding forum where most folks lift weights instead of doing calisthenics and body weight exercises some push-ups have to be done as warm-ups and cool-downs.  The real problem seems to be the short duration of posters keeping track of their push-ups and logging them.  Inconsistency is also a problem-I know I don't log in often enough and add the few push-ups I do.  The 1 million push-up thread has been languishing just over 160,000 push-ups for a long time-only 1/6th of the way to the goal.

This is pretty bad.  With 844,000 push-ups to go this might never get done.  But it wouldn't be hard if a few folks that consistently do push-ups jumped on board.  Imagine a handful of people that did 25-50 push-ups a day tracking their effort and posting.  5,000 push-ups a month would make some progress.  That would still only be 60,000 push-ups a year-so 14 more years!

I'll have my Platinum award by then. Nothing like big goals....

Update on the Presidential Fitness Champions Award

Catching up on data entry bit by bit.  I'm almost caught up for the days I can go back and enter data at the President's Fitness website.  Last night a marathon session of recording favorite workouts and point earning events resulted in topping 75% of the 90,000 points needed for my Silver award!

Progress!

I don't use a FitBit or a pedometer so I have to guess steps.  Websites vary with the average number of steps an American takes in a day.  I also know my days vary-some I'm walking around a lot, others I am your typical sedentary American.  But I have upped the number I enter as I was probably way low at 2000 a day.  With all the other ways to earn points and being more consistent in recording them, I should have the Silver award soon-hopefully January at the latest.  Then it's 70,000 more points for Gold, and I only have 68,206 right now!  Nothing like long-term goals you can make progress to every single day.

A shotgun blast of short updates-no new "theme" per se

Ramblings of an over-caffeinated yet rested and generally pain-free brain:

1) Back spasm pretty much resolved after one month, relapse, chiropractic and medicinal treatment and lifestyle/stretching changes.  What I've learned:  These may get worse as I age, so proactive care will be needed.  Nothing I don't already know but need to keep doing the right things-posture, stretching, lifting and calisthenics to maintain core strength.  New tricks I learned this time around:  Heat immediately, not ice.  Stretching flat on back on a hard surface helps.  Psoas muscle as much the culprit as back muscles.

2) Diet important and getting enough calories helps across the board.  I'm less stressed, sleep better and generally healthier on a whole food diet but also need to ensure any calorie deficit is short-term and the rest of the diet is very solid if that is the case.  I have reached a new "set point" weight wise at 178-179 instead of 190-192 and happy at this weight as I start lifting again.  putting 5 pounds of lean muscle back on would be good but not essential.

3) Presidential Fitness Challenge and John Stone Fitness 1,000,000 push-up challenge are going to take a long time!  As most recently noted in this post I'm back to logging points for the Presidential Fitness Challenge.  I'm making progress, but as the awards get higher in value, the required points expand.  Getting to Silver is going to take a few more months, and then Gold and above are likely years away.  Another challenge I am doing is the 1 million pushup challenge over at www.johnstonefitness.com.  I may be the only person posting right now, and since I'm not doing a lot of pushups currently we might never make it.  Help out if you can!

Well, that's it for today, maybe some advice or work-out tip over the weekend.