Since we are now about half-way through the year and I haven’t done a proper fitness update in a while here you go!
Internal Health
The big news is that my Crohn’s disease continues to be under control. The bigger news is that my heart is working better, too. There was a concern in March that my heart function had decreased somewhat so my cardiologist put me on Entresto (you’ve seen the ads if you live in the United States) and it appears to be working. My ejection fraction has gone from 35% to 43% in the first three months. Since I tolerate the drug and am responding to it we are now talking about increasing the dosage a little to see if we can do a little better. From what I understand a normal ejection fraction is somewhere between 70 and 50%. So I’m almost back to the “normal” range. An unexpected side effect is that I could tell it was working because I didn’t have so many dark thoughts about death and dying as I’ve been having since this whole thing began. I’m thinking about the future again. The mind and the body are linked. If your body works better, your mind responds accordingly. At least that seems to hold true in my case.
External Health
I’m still staying active as possible and, according to my trainer at least, I’m doing things that men 20 years younger than me can’t do. Such as bench press more than my bodyweight. My weight is down since the beginning of the year and I see veins where I haven’t seen veins before (if you don’t know why this is cool, talk to your nearest gym rat). I’ve given up on ever having six pack abs for the simple reason that two abdominal surgeries have kind of mooshed things around. I’m still working on losing the layers of fat on my mid-section but between the scars and other issues I don’t know what I’ll find when that happens. Still a long way to go but my bodyfat is moving downwards with my weight.
Current Workout and Activities
Cardio will be a bit of a challenge as usual. My tap dancing is paused for the summer (we’ll start up again in September) and I need to get back to putting in my steps each day. I’ve been falling short of my 10,000 for quite a while now.
Like men 30 years my junior I’m still obsessed with arm size. So I’m in a little competition with another friend who lifts to see who can gain the most size on his arms in six weeks. In addition to this I am working chest twice per week and am currently going with a high repetition/low weight scheme on bench press. I’m working up to 100 reps over 4 sets at 135 lbs. (61kg) with my brother-in-law. I’m about 10 shy of the goal right now. Not sure what we’ll do next. Maybe back to 225 lbs (102kg) to see how we fare at that weight. I also workout with my trainer once per week.
I’ll be running – and I use the term loosely – in the annual Rose Run on July 10th which is a fund raiser for cancer research. I’m also doing a 25 push up per day challenge for the American Cancer Society. So it’s a busy month!
Summary
If I can keep up this pace I expect to end the year in a much healthier place than I began it. And with a more positive mindset, too. I don’t expect to win any marathons or bodybuilding competitions, but I sure as heck expect to be wearing smaller pants and lifting more weight! I might even be a better tap dancer too. A long shot I know.
I hope that you are all doing well in overcoming your fitness challenges and reaching your goals, too! Let me know about them in the comment section below.
All photos by David P. Wahr unless otherwise noted in which case the original artist retains all rights. Otherwise photos and words @copyright by David P. Wahr
There is a saying in most gyms that, for men at least, “the day you first pick up a weight is the day you become forever small.”
Like many sayings there seems to be some truth in it. In fact, I will go out on a limb and say that every man who starts to lift weights is doing it because at some level he wants bigger muscles. Oh sure, he might start with the idea of getting stronger for sports or maybe it’s because he is getting picked on for being too skinny (or too fat) or because he thinks it will help him get noticed by girls or any of a dozen more reasons. But, at the basic motivation level, he wants to be able to roll up his shirt sleeve and have something to flex. Or better yet, something to flex that will stretch his shirt sleeves without rolling them up.
This isn’t an issue just for American men. If my most popular blog post – When is a Man’s Arm Considered Big? – is any indication this is a concern for men all over the world. Nearly every guy who has done a barbell curl and made some gains has measured his arms and thought “do I have big arms?” I’ve had hits from every continent (except Antarctica) and most every country. Some even from real people!
Go to social media or your favorite search engine and you’ll find that building bigger arms is a popular subject for literally thousands of Instagrammers, YouTubers, Facebookers, and I suspect Tik Tokkers too. Even men with extraordinarily big arms will talk about how they want to add just a little more “size to the bis” with the usual goal being a muscular 20 inches (or a little over 50 cm). Which, frankly, is unrealistic for most men and difficult to achieve even with vitamin-S (steroids).
Me as a “fat” teen. Photo from my high school yearbook.
“But wait,” you say, “don’t guys who are jacked know that they are jacked?” No, they don’t always know. Obviously a few do and they are eager to capitalize on this (again go to social media – you’ll find plenty of them willing to sell you a training program). But for most of us “average Joes” it’s a constant battle to gain a little more size and shape. Because no matter how developed we become there’s always the same skinny/fat guy looking back at us in the mirror.
Many people joke that bodybuilders and weightlifters – but never crossfitters for some reason (zing!) – suffer from body dysmorphia. I’m not going to go that far as true dysmorphia is a serious mental health disorder that can lead to significant issues. But I do think that as a group the bodybuilding community may suffer from what I’ll call a physical “misperception.” It’s no secret that in a way we are all two different people. We are the person who the world sees and also the person who we see inside our head. Moreover this inner perception of ourselves is often formed when we are young and difficult to change. If you were skinny as a kid, your self-image is one of a skinny kid. I myself always thought I was fat as a kid but pictures from my youth clearly indicate that this was never the case!
From my own personal experience regardless of how big or small my arms have been over the years – from stick thin (thanks to my Crohn’s disease) to flat and fat (thanks poor diet) – in the mirror I always see the same somewhat shapeless, flabby arm. Even when presented with external evidence to the contrary.
For example, here are a few comments I have gotten about my arms over the years:
“Wow, you have big triceps,” from an EMT helping to remove my sweatshirt in the Emergency Room (long story told here).
“You have big triceps,” a friend making casual conversation at a party after asking if I had been working out.
“You must workout,” from a phlebotomist about to take my blood.
“Don’t go breaking my blood pressure cuff with those muscles,” a medical technician during a pre-exam. Yes, in case you noticed, many of the comments I get about my arm development come from medical professionals.
“At some point your arms just kind of blew up like…(making a motion that indicates the size of a basketball),” a friend who was commenting on my weight room progress.
“You think your arms are small because you can’t see your triceps,” from a training partner.
“Looks like someone brought the big guns out tonight,” a crew member taking my ticket while I was boarding a boat for a dinner cruise (I was wearing a short sleeve shirt with admittedly tight sleeves).
“Oh come on, make a muscle,” a female friend at a party. I put this one here because all the other above comments were from men – so much about bigger muscles attracting women (sorry guys).
Interestingly enough, I got many of these comments when my arms were not at their biggest. Why? Because a fat arm doesn’t necessarily look big. Especially if it matches the rest of the body. Without definition and a visible “peak” to the bicep or “horseshoe” to the tricep the assumption is that there is no muscle underneath. A man with 18″ (46 cm) arms, which are big in anyone’s books, at 35% bodyfat may therefore look smaller than the man with a 16″ (41 cm) arms at 15% bodyfat. In this case size does not actually matter. The perception of size does.
So, if a big arm can look small and a small arm can look big – how do you know if you have big arms?
Simple, other people will tell you.
Now go hit the gym. It’s arm day!
P.S. – do you want to know how your 16 inch arms stack up to the average guy or your fellow gym goers? Find out here and here! Want to build bigger arms? Here are couple tips.
All photos by David P. Wahr unless otherwise noted in which case the original artist retains all rights. Otherwise photos and words @copyright by David P. Wahr
It may be a couple days late, but at the start of another year I think it’s worth taking a quick look back at where I’ve come fitness wise at least. One of the benefits of keeping records is being able to see progress which in real time seems to never come.
I started 2019 as an ostomate. I’ve discussed this in other blogs (like this one here). Suffice it to say that there are challenges when you don’t have use of your colon. Among them was getting the proper nutrients and maintaining weight. In some ways this was good as I did lose a good deal of fat through the experience but also lost muscle as well.
Giving the “thumbs up” after surgery!
I am fortunate that my ileostomy could be reversed and was in April 2019. The results were immediate, observable and positive. Muscle gains, despite being a middle-aged man, were rapid as my body started bouncing back to it’s old self. To the point that my trainer was impressed and even asked if I had always put on muscle so quickly (I wish). By the end of the year I had gained about 30 pounds and according to skin fold measurements almost all of it was lean mass.
Briefly, I started the year weighing 196 pounds/89 kg with a bodyfat % of 24%. I ended weighing 226 pounds/102.5 kg with a bodyfat of 23.5. Even given the usual error rate a significant gain in solid mass (skinfold totals dropped from 151 to 137). My chest grew from 39.5 inches/100.3 cm inches to almost 45 inches/114.3 cm. My unflexed arms are the same size (about 13.5 inches/34.3 cm) but flexed I stretch the tape to nearly 16 inches/40.6 cm, a gain of about 1.5 inches/3.8 cm.
Me putting on a good face during the annual Rose Run in Petersburg, MI
Cardiovascularly, even though I didn’t beat my best time in my annual 5K run I did better than I have in most years. My blood pressure has crept up this year so I need to refocus on my diet – especially my sugar habit – and get more regular with my cardio. Though I do a couple cardio and core sessions each week I’m not getting my steps in now that winter is here. I’m making better use of my exercise bike since last week and will have to keep it up.
Foods we should all eat more often!
My diet has changed. I’m cooking more food myself at home and packing lunch almost everyday. I wouldn’t say I’m on a true mediterranean diet by any means, but I eat more olive oil, hummus, and vegetables in general than I ever thought I would. Plus, even though I visit the drive-thru much too often (2-3 times per week) this is about half as often as I used to do.
I do take a lot more selfies these days, too!
For 2020 I’ve got the usual goals – increased cardiovascular health, less fat and more muscle. If the past year is an indication I like my odds.
If there’s one thing that I think we can be sure of is that most guys who start lifting are interested in building big arms. In fact, based on ads and “click bait” on social media you might presume that most lifters are obsessed with arm size (I’m one of them).
Add an inch to your arms in 24 hours! The secret to bigger biceps! This routine is guaranteed to add inches to your arms! The pitches go on and on and with good reason and have been going on for as long as I’ve been aware. It can be argued that Joe Weider built an entire industry with ads for bigger biceps in the back of comic books.
So in my mind there is no doubt that men in particular want to have pumped up “guns.” They want to be asked to “make a muscle” for the admiring kids or be asked the ever popular “let me feel your arm” by an attractive young lady when hanging out and are just waiting for that subtle brush of their arm and the soft cooing from a potential romantic encounter.
Even though, more often than not, the comments come from fellow gym rats. However, “brah, how’d you build them pipes?” and “nice veins dude” comments are not unwelcome (just don’t interrupt during the set please).
Chances are if you’ve read this far you are one of the many men in search of the perfect exercise to build peaks high enough to get snow on them and triceps so full and well defined you can shoe a horse with them.
So what’s the secret? What’s the one thing I can do today to have bigger arms tomorrow?
To find out, I decided to take a completely unscientific survey of men I know who happen to have what I consider to be great arms. This group included gymnasts, rugby players, recreational lifters, and competitive bodybuilders. I asked a simple question: what is your favorite arm exercise and why?
And do you know what I found that these men all said was their favorite exercise? The one thing they did to build their enviable arms?
NO, JUST TELL ME ALREADY!
In no particular order the secret move they did was:
Barbell Curls
Hammer Curls
Spider Curls
Bent over DB Curls
Every other kind of curl
Tricep Extensions
Tricep Push-Downs
Pullups
Chinups
Every other kind of up
And on, and on, and on (okay, not that far on. I don’t know that many guys with jacked arms).
Many of the responders had very logical reasons why their move was a favorite. For example: Olympic gymnast, and all round nice guy, Jake Dalton said, “my favorite arm exercise is bent over db curls with drop sets. I like it because it is a difficult challenge and it also creates a lot of blood flow and it is also very specific to that muscle. It’s specifically bicep and that’s what I like about it.”
Jake Dalton
A friend and colleague of mine, Bodie Bankey (on Instagram @bbankey58 ), who is a competitive bodybuilder (and huge and also an all round nice guy) has a very specific routine that covers all the muscle angles because he has found that his arms seem to respond best to very controlled form and a mix of rep ranges.
Bodie Bankey in competition shape
So you can’t argue with the results these guys have gotten despite having different favorite exercises.
If there is not one move OR ROUTINE to get big arms, How do I get my twigs to grow into logs?
There are only three real things all the guys I surveyed had in common: 1) a commitment to working out; 2) consistency in their work outs; and last but not least, 3) patience. In my opinion, all three of these things are of equal importance. Commitment to working out should be obvious. But what isn’t obvious is that the type of workout may not be critical between strict weight training and bodyweight exercises.
For instance Jake Dalton (did I mention that he is a former Olympian? Really, you should give him a follow on Youtube at https://www.youtube.com/user/jdflipkid/videos ) who has extremely well developed arms, even for a gymnast, didn’t specifically train his arms for size and strength. They are the product primarily of bodyweight exercises, done from a young age, and favorable genetics.
Bodie Bankey, like most bodybuilders, on the other hand trains specifically with weights for size and strength. Unlike Jake he didn’t start training for his sport specifically until late in his teens and though he clearly has a propensity for building muscle it took him years to attain his current size and strength. Read that again – years.
So to sum up, if you want big arms there are no shortcuts. You need to pick up a weight, curl and press it using good form, measure your results to figure out what works for you and what doesn’t, and have patience. Biceps, like Rome, aren’t built in a day or even a month. But give it a year or so and your arms will get bigger. So get ready for the comments and treat yourself to that new wardrobe.
So what’s your favorite arm exercise?
NOTE: results vary. Not everyone has the potential to grow 20 inch arms with freaky peaked biceps with or without chemical assistance. But that’s a subject for another blog entry (like this one).
Opinions in this blog are my own. I don’t have an editor and don’t know how to use commas. So if you find a mistake feel free to let me know. If you choose to follow any advice in this blog please be aware that I am not a medical professional or a professional health care/exercise science/therapist of any kind. Always consult a doctor before beginning a program of vigorous exercise.
This may come as a shock to some, but from the the moment a guy first picks up a weight, usually sometime in high school, he expects to get bodybuilder huge no matter how thin or heavy he might be. He might say that he is only working out for sports or to get “toned,” whatever that means, but my personal experience is otherwise. I’ve actually heard men say that they workout but that they don’t want to get too big – as if that was a possibility. I mean, most men will get bigger and stronger from lifting weights but getting “big” takes 1) genetics, which determine muscle shape, height, frame size, and a myriad of other physical characteristics – good and bad, 2) dedication and commitment to a routine, 3) proper nutrition (possibly the most important factor), 4) time, and if you really want to get “too big” most likely you’ll need 5) drugs (the illegal kind, not to be confused with supplements. By the way, I do not advocate the former and caution you to be careful with the latter). I could add another factor which is age. However, I believe that you can improve regardless of age. It might be harder to get going, you won’t recover quite as quickly and you may have to be more careful with your joints, but you can and will improve no matter how old or young you are.
Some of this expectation is natural, part of the male hubris if you will, but some of it is created from the sheer number of examples out there on social and traditional media. For example, I can remember a time when men could be in movies and television without having a six pack. And you don’t have to look far on social media to find all sorts of examples of guys (and gals) who are exceptionally well built. At least under the proper bathroom or locker room lighting.
Does this mean that you shouldn’t workout because you will never look the way you want too? Of course not. But most of us might want to consider setting goals that are more in line with our body types.
Take me for example. If you’ve read my previous blogs it should be no surprise that one of my goals from working out was always to build big, peaked biceps. However, the reality is that this will never happen for me. Regardless of how big (17.5 inches at one point) or small (about 11 inches) my arms are, my biceps always have a more rounded football like shape. In fact, until someone sees my triceps – my most commented on muscle – my arms don’t look that muscular.
Conversely, someone like my brother-in-law gets comments on the size of his arms – even when they are relatively small (for him at least) – because the shape of his bicep is more peaked and pronounced. Combine this with a genetic propensity to build his arms quickly – compared to most men – and you have someone who goes through sleeves with regularity. However, what he has in biceps he lacks in triceps. Sure they’re big, but not as pronounced as mine.
My unobtainable biceps goal as demonstrated by Peter K. Vaughn (find him on Instagram @peter.kv or @pkv.personaltraining).
Genetics determines muscle shape and the ability to build muscle. This doesn’t mean that someone with ordinary genetics can’t build a good looking body. But it’s going to take effort and commitment and frankly you may never look the way you want to look. Despite whatever artificial assistance Arnold had he was in reality a genetic freak (I don’t mean that in a mean way). Even at a young age he was better built than most adult men. His potential was enormous from the start.
Arnold in his teens
Arnold at his peak condition
My reality. Same size at Peter’s arm above, but due to a different shape and higher amount of body fat not nearly as impressive.
Regardless of genetics if you don’t put in the work and the nutrition, you won’t make outstanding progress as evidenced by this photo of my arm from 2017. A big arm, but soft. Below is a more recent picture of my arm after losing some weight. Shape is the same, but definition is better so the arm at a smaller size actually looks larger.
Me just before my recent surgery. My arm is smaller but better defined. Still no peak though due to the positioning of my muscle insertions and overall shape of the muscle belly.
So given that genetics will partly determine your ultimate results what can you expect if you put the work in? Frankly, quite a bit.
First off, regardless of how you end up looking you will feel better, move better and, barring an underlying medical condition of some kind, be healthier in general.
Even with an underlying health condition chances are you’ll do better with regular exercise than without (always check with your doctor before starting any program). For example, my friend Peter K. Vaughn like me suffers from Crohn’s. But despite multiple setbacks due to the disease he has the drive and stamina to keep making the best of what God gave him. Somewhat thin and lanky by nature he has overcome this to build a solid physique. The proof is in the picture below.
As you can see, he makes tremendous progress between setbacks. His biceps respond the fastest to training, but thanks to his consistency, commitment to proper nutrition, and the wonder of muscle memory, he bounces back quickly.
Even if you have great overall genetics to start with, it still takes time and effort to reach your full potential. Though progress can be noted in a few weeks, real change takes months and often years. For example Alexander Miles below.
Even as a teen you can see the potential in his physique based on his well defined delts and arms. However, he starts out pretty thin without much chest development or the classic V shape. Today however, you would not know that he was once a skinny teen. By working out regularly, and hard, staying focused on nutrition he’s been able to maximize his physique over a period of years.
Even guys with more average builds to start with can vastly improve their physiques and strength. For example, I used to work with a young man, Aymeric Van De Hove, pictured below, who went from a typical thin teen to a very well built man in less than five years. You can see some of his basic muscle shape in the 2010 photo, but no real hint of the physique that he would ultimately build over the next five years. With hard work and dedication he took what most experts might call an average physique and built something impressive and distinctly above average. Aymeric is also blessed with a very symmetrical physique. Note how his abs line up perfectly with each other. This is more rare than you might think and a product of genetics which cannot be changed regardless of how many crunches you do.
Aymeric in 2010
Aymeric in 2015
One last observation, “bro science” will tell you that tall men have a harder time putting on muscle than shorter men (think Basketball players versus gymnasts) but in my experience this isn’t necessarily true. I know some tall men who have an impressive amount of muscle on their frames and some skinny short guys. Some of the difference is just a matter of perspective. A 6 foot man with 16 inch arms will look smaller than a 5 foot 5 inch man with the same size arms. But, they actually have the same amount of muscle. And the taller man often has a larger frame and ultimately can put on more muscle than the shorter guy. In any case, both tall and shorter men can build a significant amount of muscle. In my opinion, you are more likely to be limited by the size and width of your frame.
Your height is no barrier to building muscle. Here’s Caleb Carr (@calebcarrfitness on Instagram) who is 5’5″ inches tall. Five years ago he was a lean runner with fairly wide shoulders, note the muscle definition in the before picgture. Already he was showing the potential for growth. Today he’s the same height and 75 pounds heavier (about 205). He’s clearly made the most of his great potential through heavy lifting and proper nutrition.
Likewise, tall men can build muscle too. Here’s me with Davy Barnes at the Arnold a few years ago. Davy, a recent contestant on the Titan Games (@davymichael on Instagram), stands 6’3″ and started working out when he was about 150 pounds. In this picture he weighed about 250 which is not his biggest. Currently, he carries 270 pounds on a relatively wide frame.
So to sum up, there are many factors that go into determining how far you can take your physique. I’ve only discussed a few here and most can be overcome for the most part. But the main takeaway is that regardless of the body nature gives you, you can build a better looking and healthier body. You need to put in the work, stay true to good nutrition, stay consistent in your workouts, and change your lifestyle to make meaningful change. The change will take time as there is no magic pill – but you can do it! Just don’t expect biceps like Arnold. Build the best body you can build, don’t be like me and keep comparing yourself to others or judging your progress by their progress.
We all have different metabolism’s and progress at our own rate. Keep striving to be the best you can be and you’ll be a happy camper indeed.
Onward!
Note: this blog is written from a male perspective because I’m a guy. Motivations and expectations are likely different for women. Just saying. Also, as always, no matter how motivated you feel after reading this blog – and I hope you feel at least a little motivated – always check with your favorite health care provider before starting a new exercise routine.
So those of you who have read my blog know that I had an ileostomy in August 2018 as a result of my ongoing struggle with Crohn’s disease. You also know that I have a strong interest in physical fitness which sometimes results in me actually working out. In my youth (July 2018) my focus had been mostly on building muscle with an increasing amount of cardio thrown in due to a heart attack brought on by a severe Crohn’s attack. With the ileostomy, my focus shifted again.
From day one of the ileostomy I knew that it was reversable and that another surgery would one day be in my future. So, my fitness efforts changed somewhat again and I put much more effort into my workouts. So along with my walking, tap dancing once a week, twice a week lifting with my brother-in-law (aka “the animal”) I added a couple drop-in classes at the College I work at (Owens Community College – your success starts here) and also engaged the services of a personal trainer once a week. I wanted to be as strong and healthy as possible before going back “under the knife.” Well, today is the day that I go into surgery so here’s a quick update on where I stand.
The good news: I’m clearly stronger. I can bench more weight and reps than prior to my hospitalization in August 2018. My stamina has increased and I have more muscle. Body measurements indicate that my proportions are changing. I get positive comments on my triceps on a regular basis and even though my arms haven’t actually grown I think they look better.
On the right my arm in August 2018, the left as it looks today. Same size better shape and definition.
I also think my entire torso looks better. My waist hasn’t really shrunk, but since my chest is larger, by an inch, and a tighter waist a “V” shape is starting to form. All positive changes.
The bad news: my electronic scale and fat folds both say that my bodyfat % is the same as it was in August though the skin folds seem to indicate that the fat has moved around. My personal trainer is baffled as he agrees that I look better and am clearly stronger, too. Do I trust the mirror instead of calipers and scales? Not sure.
My recent trip to the hospital (see previous blog post) revealed that one of my heart medications may have been breaking down my muscle instead of helping me as it should have. If this is the case it might explain why my muscles didn’t grow more from my regular workouts (age is a factor as well, I’m sure, sigh).
The conclusion: I’ll be healthier with my colon reconnected. The colon is where most of the water is absorbed by the body and my challenge to stay hydrated over these past several months may be taking a toll on my kidneys. As my GI says, it will be easier for me to stay healthy with everything reconnected. The hard work of doing so still remains with me.
In any event I’ll have six weeks of recovery after the surgery. Six weeks without lifting anything heavier than a gallon of milk. I’ll be able to walk, but probably not run or dance until after six weeks as well.
Rare picture of me not only shirtless but with scar and appliance in full view.
Six weeks to plan my return to the gym, get my diet fine tuned and keep cultivating other healthy habits. My ileostomy reversal is an end of sorts, and a welcome one, but the beginning of my next chapter.
In the time honored tradition of setting resolutions (aka goals) for the New Year, I’ve reviewed my fitness goals from 2017 and made some adjustments for the new knowledge regarding my heart health (see my earlier post here regarding details if you’re curious). In the interest of keeping myself accountable, here they are:
1. Fast food no more than once a week. Obviously heart health is now, and probably should always have been, my number one concern. Crohn’s is second. Mediterranean is my mantra for the year and means less reliance on “convenience” and more self sufficient eating and disciplined meal prep. Both of my major health conditions – and probably others I’m not fully aware of – will benefit by putting an emphasis on vegetables and fish in my diet. I’ve already started to make the adjustments and am actually looking forward to a more varied diet.
2. Increase cardio. Back to 10,000 steps everyday – minimum. Even if it means walking around the living room at night. I know that 10,000 is just a number, but it is a sign that I’m moving through the day. Pending approval from my cardiologist, I’ll be spending more time on treadmills and bikes this winter and still looking forward to running the occasional 5K.
3. Goal bodyfat percentage of 15%. I can’t sugar coat it. I’m fat and not getting thinner. It doesn’t matter how much muscle I have if it’s hampered by just carrying my own extra bulk. 15% seems to be a good ideal for a man in his late fifties. I may never actually see my abs, but I plan to at least feel them!
4. Keep strength up – 250 for 10 reps on bench. Again, pending my cardiologists approval as it’s possible that heavy lifting might be off the table for me. Of course, if I’m strong enough 250 won’t seem like heavy lifting, will it?
5. Put size back on the bis. Hey, I have to have at least on vanity goal, right? With the lower bodyfat my historic goal of 18 inches may not be possible (maybe with a pump). But if I don’t lose size my arms might at least look like 18 inchers if they’re lean enough.
These are written down and in my wallet as a reminder to me everyday.
I hope you all have a happy, healthy, and productive 2018.
A little late on my update for last month – but it’s been a busy week so this update will flow into the first part of November as well:
Crohn’s Update: things are going very well with my Crohn’s. I’ve had only one or two days where I got off to a slow start do to the disease. I believe that being regular with my vitamin regimen, staying active as possible, keeping up with my weight training, and watching my diet are all helping. If I feel better over all, my Crohn’s stays quiet.
Workouts: progress continues! I’m gaining strength, slowly but surely, and stamina. My arms are a little larger, my chest is larger, my shoulders more defined, my waist is shrinking, and my weight is decreasing.
I did spend the first week of November in Colorado Springs at the Broadmoor Resort no less (one of America’s true luxury resorts) at a business conference (NACAS – where I was inducted as the board President). Though I suffered early on a brief attack of altitude sickness, several gallons of water and many deep breaths later I was feeling positively energized in the thin mountain air. So good that by the end of my stay I was lifting weights in the fitness center each night – including 250 on the bench for three reps. Twenty five more pounds than at home – it was on a machine though so it didn’t require as much use of the stabilizing muscles as a “true” bench press. Still felt good though!
Cardio: most of the month was ho-hum in this area. Being in a play (mentioned in the last post) did slow me down somewhat. However, one the play was finished I was able to step things back up so to speak. Also, as I mentioned above, I took a trip to Colorado Springs. Nothing like a stay in the thin mountain air, hikes up a couple of hills (and 224 steps to the top of Seven Falls and another 185 to the Eagles Landing) and walking all over a spread out resort (the Broadmoor) and conference center to get those steps in!
Nutrition: I’m doing pretty well in this department. I hit my protein goals most days and stay below my carb goals. Fats, still an issue, but getting better. I’m finding some supplementation with protein drinks is really helping. I’m making my own smoothies starting this week as well. Now that my weight is down, I’m considering adding a few more calories per day to see if I can spur some additional muscle growth without adding fat. A challenge for anyone – let alone a middle age man with a history of being fat prone. But, if you don’t experiment you don’t learn, right?
Other Cool Things this Month: the biggest cool think I did this month was visit the Olympic Training Center in Colorado Springs as part of the aforementioned conference. Here I got to meet several Olympic and Paralympic athletes and I’ll post more about that later. But what a thrill it was to participate in an Olympic Flame lighting ceremony and meet so many athletes. If I needed any more motivation to keep working out, I got it that night. I may never have the body of a gymnast – the shoulders and biceps on those guys – but I can keep pushing my own personal limits.
And so can you.
Onward!
Olympic gymnast Sam Mikulak having fun with a fan.
One of the blessings of constantly searching the internet for workout ideas, plans, diets, etc. is that you run across postings by interesting and often inspiring people (we’ll ignore the dull and uninspiring for now who seem to be much, much more prevalent). One person I found is Davy Barnes, a business owner by day and an aspiring fitness model/bodybuilder pretty much the rest of the time. He posted something a few weeks ago that I think sums up why so many first picked up a weight and become addicted to it. Though I imagine this is true of runners and pretty much any other dedicated athlete I chose a bodybuilder because I like to pretend I’m one whenever I’m lifting weights. He has, of course, given me permission to share this with you.
In his words…
“I remember when I used to consume toaster strudels, Mountain Dews, Chips, energy drinks, etc. every day. I was nothing bu skin and bones and couldn’t have been healthy. I hated that and finally one day I decided that was going to change. I have worked HARD for six years. A lot of people just see the results, but don’t see the endless hours at work, in the gym or in the kitchen…I don’t think a lot of people understand. To me Bodybuilding or Fitness is not only about your physique or how you look in the mirror, although that is a great reward; it is a way of developing a connection between your body and mind! It’s a way of building a stronger character and persona!
It must not be a selfish, self-centered activity but rather a tool to build confidence and strength to go through life. It can help motivate and lift those up around you who are maybe overweight, depressed, sad and looking to change to a healthier lifestyle. Many people confuse bodybuilding with only lifting weights, drinking protein shakes, juicing [steroids], flexing in photos or for girls but I look at it as a much broader experience! For me it is a continuous process of self-betterment in and outside the gym! Because of bodybuilding I am able to be more successful at other aspects of life; I am more disciplined, organized and focused at achieving my goals. I’m not lazy and I learned the most valuable principle-hard work always pays off!
Because of bodybuilding I can reach thousands of people all around the world to deliver my message, inspire and motivate to live a fuller, healthier and exciting life, to chase after goals and dreams and most importantly, be a witness to others. Even the Bible has verses stating to take care of our bodies and to eat healthy. Besides that, with all of the unhealthy food choices and diseases now days, it motivates me to eat even more clean every day! As hard as it is, I try not to be the guy who puts down anyone who may be unhealthy or overweight because, hey, at the end of the day we are all in this together!”
Now, Davy is very good at what he has been doing and dedicated (see the picture I’ve included for evidence of this) and he’s gaining recognition and followers on social media and from what I can see, his message has remained unchanged. I like that.
He has chosen bodybuilding as his method of relating and dealing with the world and I think that anyone who looks to improve themselves could do much worse than begin a regular program of exercise – even if you choose not to build a Mr. Olympia worthy physique, you’ll end up stronger and healthier for the effort. I think this is true of any physical pursuit whether it be weight lifting, running, yoga, or whatever. As long as you focus, are patient, and stick with it you’ll develop not only your physical toughness but your mental toughness as well (presuming you avoid drugs, etc.). You’ll be able to endure during difficult times, set goals, push your limits and continue long after others have given up.
And these are traits that can carry you through most any other part of your life as well, personal or professional.
Onward!
Starting upper left and then going clockwise, Davy Barnes in 2007 (when he first took up weights), 2011, 2012, 2013, 2014 and 2015. Patience, perseverance, and hard work paid off for him. You can find more about him on Facebook @davybarnesbodybuilding (aka Davy Muscle) and Instagram @davyb2333
I made a couple discoveries in the gym today, both welcome!
First, I had been fretting about this pain in my elbow (Golfer’s Elbow I think) and wondering how I could work my arms if I couldn’t bend them. So I’ve been concentrating on other lifts the past couple of weeks, legs (squats, calf raises, etc.) and some presses as that movement didn’t seem to bother my arms. But today I played around a little more and found out that I can do hammer curls without pain in my arm. So, that’s what I’ll be doing for arms for a while to directly hit the biceps. The good news is that the pain is getting less each day so I hope to be back at full strength soon.
Also, in more good news I noticed today in the mirror that if I hit just the right light and squint that there is a hint of a bulge coming back to my biceps – and more than a few veins are appearing when I’m lifting. Gotta love lower body fat – but I have a long way to go still!
So, I was motivated enough to finally do what I’ve seen all over Instagram, Facebook, etc. I took a quick selfie in the locker room mirror. Nothing unclothed (sorry ladies) but a quick side shot to see how I look without my inner filter. Not quite as bad as I used too – my rear seems to actually be vanishing and my stomach is flatter than I thought. I just can’t sit down and need to always maintain strict posture to keep appearances up.
In terms of diet I’ve made some changes. As I mentioned earlier I’ve been frustrated that the weight and fat doesn’t really seem to be coming off. So, I’ve been doing a much better job on searching out and eating more nutritional foods (in other words avoid the drive-thru) and I did start taking a fish oil supplement again along with my prescribed iron and calcium. I’ll be adding a multi-vitamin again as well making sure that I have folic acid in it – which helps with iron absorption.
Oh, and I took my second dose of Humira this week. Feeling good still – just got to keep working on the looking good part.
Journeys With Dave 