Birthday Post for 2013

57 and fit.

Today is number 57. I mentioned some time ago that God had required me to take fitness more seriously, for reasons I still don’t know. When it becomes important enough to post something like that, it becomes an accountable item. The reader becomes a part of the earthly review board to ensure I have given proper attention to things I crow about. It’s a matter of transparency. On my last birthday, I offered an update showing some progress by visual comparison.

Today’s image here is just another update. I believe I have been faithful, dear reader. I’ve changed the routine a bit because I have access to a full gymnasium now and can lift weights. I do that thrice weekly and the other days I race-walk. My weight remains about the same as my last birthday, but I’ve moved things around a bit. In this more recent photo I’m not holding my stomach in or tensed any muscles to enhance it visually. I avoided dolling it up in any way. Indeed, I raised my right hand to expose the remaining bit of flab hanging off the back at the waist.

So the objective is not show off what a stud I am (splorf!), but simply to remain accountable.

Details of my gym routine: I focus on endurance and range of motion. I’m big enough at 215 lbs. (98kg), thank you. The other issue is avoiding aggravation of arthritis and other injuries. I divide my routine into three directions from the torso: out, down and up, pairing pushes with pulls. Working mostly with dumbbells, I do bench press and rowing, bar dips and upright rowing, and then seated press with lat pull-downs. Between each pair is something for the lower body, with lots of abdominal repetitions. I use weights I can move no less than 12 times. I also add some extra stuff at the end for building specific arm muscles and something which isolates the shoulders, again at multiple angles.

I still cycle quite a bit, not primarily as exercise, but as transportation.

My diet is mostly meat, fish, dairy, nuts, vegetables and fruit. I avoid: sweet drinks (soda and juices), all grains (save non-GMO rice and corn), potatoes, and any other sweets. Yeah, I take a substantial amount of supplements, too.