Archive for March, 2015

SS “Workout”

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I was pressed for time and still feeling a bit sore tonight, so I opted for my cheater SS “workout”. I soaked in the hot tub for 20 minutes and sat in the steam room for 10 minutes. I’ve worn a HRM (Heart Rate Monitor) into both in the past and learned that the heat elevates my heart rate into Zone 1 of aerobic level, i.e. “light aerobic activity.” So that is why I call it a cheater workout – I can just sit and relax and let the heat elevate my heart rate as if I was going on a walk. Granted, there is close to zero muscular involvement, so it is not real exercise, but I find that it still burnt about 200 calories and more importantly gets the blood pumping and helps flush the system.

Tomorrow is dead lift day. I plan to go heavy and really get a full body training load on. I’ll be going late morning, which should give my body time to wake up and get moving enough to be ready for the heavy loads I’ll be lifting. Then, after I’m done working out, I have a massage scheduled. That’ll be great to work the remaining lactic acid out of my muscles and prepare the bod for the week ahead.

GREAT NEWS!! I just got an email from Apple inviting me back to do a second interview!!! wooHOO!! They want me to come in Wednesday, which is my son’s birthday, so I’m going to give them a call to see if we can pick another date. If not, it looks like I’ll have to have a private birthday party with Tom another time. I may do that anyway, as I plan on sitting down with him and having a father-son coming-of-age talk – just showing him how much I love him, how proud I am, and offering some guidance for the coming years.

Shoulder Day

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It’s been a good couple days in the gym this week. On Tuesday I trained chest and back, yesterday I did legs, and today I hit shoulders. Since I discontinued fitbob.com, I’m going to start posting my workouts here to keep track of them and my progress. I bought a journal today so I can track my sets/reps and food intake – and today at the gym I got my body composition tested, so I have a good baseline to work from. I have 10 weeks until my vacation – the rest of March is going to be spent lifting hard, going for strength and packing on as much size as I can in a few short weeks. Then April will be add cardio to the mix to try and drop some of the extra fat I’ve accumulated. I lost 57 pounds last year, but have put 10 back on since early December. Some of that gain is muscle, as I have been training, but I’m sure there’s some fat in there too. It seems to be mainly accumulating on my stomach, as my arms are still pretty vascular. I’m nowhere near as fat as I was, but I still have a way to go to be satisfied. So without further ado, here’s today’s workout.

Weight: 224, Body Fat: 26%

Shoulders

Superset dumbbell raises, front + side
17.5 x 8/8,8/6
15 x 8/5,8/4,8/4

Dumbell shrug
45 x 12, 55 x 12, 65 x 12/10/10

Bar twist, 15#
25, 25

My bod is feeling pretty snug from this week’s exercise, and I had a good pump going today.

Crack-a-Lackin!

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Yesterday was a good day. I accomplished a lot of work stuff that I needed to get done, followed up with Apple, connected with friends, and got in a good workout. I’m really starting to get organized about my life. It’s been just over a month since my CP and things are starting to gel. I have work, though unpaid at the moment. I have meetings. I’m working out. My schedule is beginning to settle into something less nebulous and more concrete. It’s a good feeling.

Last evening I realized I hadn’t sent my follow up/thank you email to Nick at Apple for the interview, so I made an entry in my calendar to do it first thing this morning. But as I thought about it, I realized that I didn’t want to wait – I wanted the thank you email to arrive the day after my interview, not two days after. So I sat down at 10pm and wrote out a thank you note, expressing my appreciation for the opportunity and excitement about moving forward in the process. I sent it out at 10:30pm and felt great about having made another step forward. Every day since Friday, I’ve done something to move the process with Apple ahead, and it feels great to be taking positive actions, keeping that momentum going as best I can.

Today got off to a fantastic start. I had a call with my good friend Fred, who has been working for Apple for 13 years now. We caught up on what’s been going on, I filled him in on my story, and we had a really enthusiastic reconnection. Fred and I were motorcycle buddies back in the late 80s; we used to go for rides up Angeles Crest outside of L.A. every Sunday. He’s going to put in a direct referral to the Apple Retail Store Leader that I hope to have my next interview with. He credited me with getting him into his job with Apple – I was the guy that got him hooked on Apple computers 25 years ago – and he is going to do everything he can to support me. He was so encouraging, totally positive, and it was a joy to catch up with him.

The rest of the day is pretty filled with meetings and doctor’s appointments, and group tonight if it’s not cancelled again due to the snow. A new development on the group situation – since I’m not getting much out of the recovery maintenance group I currently go to, the team and I are investigating alternatives. I’ve been checking Meetup for more business/networking/technology/creative groups that I can go to instead. I’ll get more out of them, possibly advance my career, and learn and network along the way. We just need to find a couple good ones, get them approved, and I should be set to start going to them instead.

I also hit the gym last night for the first time in maybe a week. It was good to get back in there and hit the iron. I lifted chest and back, did some abs, and soaked for 10 minutes after. My diet is coming into form too – I’ve transitioned from eating lots to drinking lots of protein shakes, and I’m feeling better and healthier because of it. The shakes give me the protein I need and don’t fill me up or make me feel bloated. They’re pretty low calorie and have very little sugar, so I can grab one whenever I feel the need to fill my stomach. The dietary changes had good effect – I’ve already lost the seven pounds I put on last week, and I can feel my body start to tighten up. I’ll hit the gym to do legs tonight, after group if necessary, and keep the workout momentum going too. I need to get a workout journal so I can start tracking sets and reps, that’s on my list of things to do now. I used to post my workouts to fitbob.com, but decided that I didn’t need to maintain a separate blog for that, so I’m considering posting them here now. I still have the database of recipes from there I’ll transfer over here eventually too.

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