Everyone has an excuse for not doing something they should. You know something crazy is coming when it begins with, "Well you see...."
David Whitley shared this video from Alwyn Cosgrove's blog. I thought it fitting for this blog about Getting Off the Couch!
I would like to take it a step further and post this music video by Afroman. I think this song is hilarious! This is not censored, use caution. This dude was gonna do all kinds of stuff but... you will have to listen.
Note: I don't condone this type of illegal activity.
There is a new Night Rider TV show soon to be released. The preview looks cool. This show will be another in a long line of shows that are being remade. Others include: Battlestar Galactica, Bionic Woman, Land of the Lost, and Kung Fu. Not to mention several older shows made into movies.
While this isn't the most creative thing, it certainly is innovative to bring story lines that worked and modernizing them. Perhaps they can get Jan Michael Vincent out of retirement for another Air Wolf!
Really I want to talk about my NIGHT RIDING: I was up at 0330 so I could ride to work and supervise physical training. This early morning provided the perfect opportunity to play with the randonneuse's lighting. I used 1 lamp until I rounded to the area of Shore Drive that separates Fort Story and First Landing State Park.
This is a nice dark road providing significant tree cover. During the daytime, it is a beautiful area smack-dab in the urban sprawl. The urban sprawl is stopped only by the Norfolk in the west, the Atlantic Ocean in the east, the Chesapeake Bay in the north and we can't forget the south and the North Carolina border. This is a large city.
I reached down and turned the bezel to the secondary Schmidt E6 lamp. This is a cool thing. It is like hitting the brights on an automobile. The light blazed forward and light the entire lane I was occupying. The peripheral coverage provided by both lamps lighted, lit trees not unlike a tunnel.
This is the highlight of this morning's commute. I have some adjustments to make to the rear derailleur. There was a very steady head wind this morning. At points, I had problems maintaining even 10mph. I required some middle gearing and the randonneuse denied me!
Ride: 17 Miles PT: Pull up - 10x5 hanging leg raise - 10x5 windshield wipers - 2x5 Iranian Push up - 5x5
Today I completed more trials on the randonneuse. Of course there was more technical problems but nothing catastrophic. It is all part of learning. Hands on experience with the machine.
Wisdom gained: inspect and tighten everything.
On the way home, I took a detour and hit some of the VB hills. The result is the need for more hills. These hills are more like speed bumps. I will work with what I have available. On another note, the coastal weather provides some serious wind. The coastal wind has a tendency to change velocity and direction as the day progresses.
This afternoon I took advantage of the temps in the 60s and took the new Randonneuse on her maiden voyage. UMMM, Chuck, I hope you broke a bottle over the fresh powder coat before I picked her up! Actually, today and the next 3 or 4 rides are sea trials. Before a new vessel is certified mission ready, the Navy conducts extensive tests on all ship systems as well as crew readiness. Today's ride serves as day 1 of sea trials as I get the bike all dialed in prior to her first brevet.
It is a good thing too, I had a couple bolts come loose. No worries, I brought some wrenches just for that purpose. Some quick adjusting and back to peddling.
The Randonneuse is a pleasure to ride. It takes little effort to cruise along at a comfortable pace even in the wind. I had to find some hills. In Virginia Beach is FLAT but, there are bridges over the inlets. I took the Randonneuse back and forth over a couple bridges...I mean hills. She seems to glide up and down the hills easily.
Hills in VB look like this.
I keep saying easy. This bike is very easy to ride compared to my Motobeceane. The MB was like dragging a chunk of metal everywhere; a constant fight. The Randonneuse feels completely opposite. I always thought there was something 'wrong' with the MB and now it is confirmed.
Next, I headed for the ocean front and home after a couple of shots.
Beach Cruiser????
This photo sums it all up!
Ride: 19 miles
Practice: Z - hips, knees JM Pull up - 5x10 Evil Wheel - 5x5 Iranian Push ups - 5x5
Today we zipped out to pick up my new COHO Randonneuse built by Chuck Lathe. It is comfy and looks very cool. I can't wait to sit on it for about 10 hours. That's my plan to do exactly that next weekend riding the Mason-Dixon 200K beginning in Bethesda, MD.
The Randonneuse was built with:
Brooks saddle
Nitto bars, stems, seat post
Paul Racer brakes
Honjo Fenders
Berthoud bag,
(2) E6 lamps yes, two and Chuck says they are bright! I hate not being able to see at night. Especially when medium size animals are thinking about jumping in front of you.
Another thought on programs. A continuation of my last post.
There is a principle that states your body adapts to training. Your body gets used to the routine you are doing. Does that mean that the weight you are using is too easy? At this point, most people change what they are doing to the latest program in a health magazine. The solution isn't switching to another program or routine. The solution is adding more weight and sticking to what works!
When you adapt to the new weight, add more weight.
When you adapt to this, add more. And when this happens again...you get the picture.
All of this added weight and adaptation is you getting stronger.
It is so simple that you probably won't do it. I will!
Practice: Z JM Maxwell bear squat-dive through push up 2x5 + pull up 2 x 10 LC Clean & Jerk 2x24K: 1 min on, 1 min off for 10 min (5 sets) I didn't count reps.
If we all did the things we are really capable of doing, we would literally astound ourselves. Thomas Edison.
As an MBA student, I spent the past 4 months learning about foresight, creativity and innovation and attempting to develop these skills. They are certainly the most important skills to develop for successful entrepreneurs and entrepreneurial organizations. They are the skills used by people like Thomas Edison, Bill Gates, Fred Smith, Sam Walton, and Ray Croc.
These are NOT skills necessary for successful training. There is no need to innovate new exercises or routines. There are hundreds of exercise plans and routines that are very effective. Most of them improve strength and hypertrophy or both. The guys that set records don't change routines for years.
Unfortunately most people see a routine with a specific purpose and proven results. They change it to “suit their needs.” The results are not the same and they wonder why. Most of these routines are very specific and provide the exact exercise for a number of sets and reps or specific time. Changing the program is NOT doing the program.
Let me provide you with some tips:
Choose a couple exercises that work multiple muscle groups at the same time. (dead lift, pull-ups and bench press) or (snatch and clean and jerk)
Work them for many sets with medium repetitions. (5 – 10 sets with 5 repetitions)
Don’t work to failure; leave a couple reps in the bank.
You are stuck in a rut? Keep working! Most people get stuck in a rut or think they are and change their routine. A better method is to back off the weight and build back up. Take the guessing out of the equation and back off every time there is a holiday.
Stick with the routine for 6 months to a year or several years. You will get results.
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