Part of a BALANCED LIFE Is exercise.
The Grecian Ideal comes from the Greeks, long ago when they made statues. It is a formula they came up with for perfect measurements of the Greek Gods. Here it is in a nut shell. I am going to use my measurements to fill in the blanks. You take your Height 70.5″. Your waist = 43%-46% of your height (I’m using 45.375%)= 32″. Shoulders = 1.618% of waist = 51.77″. Arms = Neck = 50% of waist = 16″. Chest 12″ greater than waist = 44″. Calves = Arms = 16″. Forearms = 85% of Arms = 13.6″. Thighs = 75% of waist = 24″. So, there you have THE GRECIAN IDEAL!
Now my goal is to work out each body part until I achieve this goal. You will see that I have already achieved most of them.
Sometimes I use a PRE WORK OUT DRINK to get started on my work out.
To have a balanced life, you have got to have PURPOSE or a why? Why, do I work out? To stay in shape. But no, really why do I work out? So, that I can keep moving and working as I get older. But why? So, that I can stay healthy and take care of my family. This is a good lesson or way to find your purpose with things in life. Just keep asking why?, after each answer or response and dig deeper and deeper to the real reason you are doing something and that will be your true purpose.
Seriously, the reason I work out is to stay in shape. I came up with the idea of trying to keep perfect measurements, simply as a tool for motivation. I don’t desire to be the strongest man in the world or the most perfect. Just the best I can be, blessed and healthy. It just helps to have goals for motivation. If, I didn’t have a goal or purpose, what would motivate me to work out?
Need some motivation? Generation Iron 2
I never really post it, but I do stretch and warm up before doing my work outs. For instance I get on the floor, sort of roll around on my back, stretch my legs and slow motion squat with no weights before starting. Normally what ever body part I am going to work out, I stretch and warm up that area, it is very important to get some blood into the muscles and tendons before lifting. Just thought I would mention that, since I don’t post it in my work outs.
I like the song I’m a Beast to help me get motivated for my work outs.
Here is a list and description of the exercises I do:
Front Neck Curls: I lay with my back on my bench, head hanging off the end and lift a weight plate on my face up and down, slow strict form.
Back Neck Curls: I lay with my face hanging off the end of my bench with weight plate supported by my two hands on the back of my head and lift up and down, very strict form.
ABs: I lay on my back on the floor and lift my legs and head up and hold for a certain amount of time.
Planks: Do different variations on this one, basically face down like a push up and hold for certain amount of time.
Face Scrunches: I scrunch my face tight then stretch it out.
Touch Hands Behind my back: I take my arms and reach behind my back and touch my hands. I reach from my head down and the other arm from the back up and touch or interlock fingers behind my back. Then I change up arms and do it again. This stretches my arms and shoulders as a warm up.
Juggle: Yes, I juggle 3 balls for a certain amount of time 🙂
Stretch: I sit on the floor, reach down and grab my toes or feet and hold for a certain amount of time.
All the other exercises are pretty self explanatory:
Bench Press, Bent Over Rows, Lat Pull downs, Squats, Leg Extensions, Leg Curls, Full Military Press, Dead Lifts with a Shrug at the top, Curls, Triceps, Wrist Curls, and Reverse Wrist Curls. I think that covers all my work out terms…
One, note I want to make here, is when measuring, try to measure the same way every time so that you get a consistent measurement. The correct way, would be to do it right before a work out. All measurements should be done in a relaxed state, except for the Bicep measurement which is the only flex measurement.
Hey, I’m on a roll! DAY 3 Measured arms 15″, goal 16″. 58 Face scrunches, touched hands behind back, juggled 3:44 minutes. Triceps 3825 lbs., and walked 15 minutes.
DAY 5, Measured abs, 33 1/4″, goal 32″. This is what happens when you lose focus, don’t exercise for a few days and eat too much Black-eyed peas and ham. LOL It was good, so I guess it was worth it? Any way, it is, what it is… Did 58 face scrunches, touched hands behind back, stretched 2:08 minutes, juggled 3:44 minutes, Abs 2:08 minutes, planks 2:08 minutes and walked 16 minutes. I’ve worked out 5 days in a row! I’m on a roll, LOL
DAY 6, Going to adjust my work outs in the future. Basically going to have 4 days of work outs and rotate. I will post them as they are done to make it clearer, but basically will have DAY 1 Legs, DAY 2, Pull movements, DAY 3 Push movements, and DAY 4 ABS, Will do all the same warm up routines I do now and will walk everyday. Will not have any off days as AB DAY 4 will be so easy, it will be like an off day and plenty of off days will occur just from exhaustion LOL. Anyway made a pre work out drink and took an aspirin before todays work out. Did 58 face scrunches, touched hands behind back, juggled 3:44 minutes, pushups 1×12, 1×8, bench press 5104 lbs., walked 16 minutes. Hoping the change up in my workout will make it a little more interesting and help with my growth goals.
DAY 7, It’s funny, I’m excited about starting my new work out routine, but I have 7 more workouts before I can begin, that’s just the way I am, LOL
Any way, drank 1/2 a glass of cranberry juice with a splash of apple cider vinegar and took an aspirin before todays work out. Measured neck and it was 16 1/8″, goal 16″. So backing off on the weight for each exercise. This gives me a break and I can start adding back, if it drops below 16″. Did 58 face scrunches, touched hands behind back, juggled 3:44 minutes. Full military press 1550 lbs., and walked 16 minutes.
I couldn’t stand the wait! I went ahead and did DAY 1 of my new work out routine. Actually, it was the same as a normal DAY 1, except with a Calf routine thrown in…
Measured thighs 22 5/8″, goal 24″, calves measure 15″, goal 16″. Did 59 face scrunches, touched hands behind back, juggled 3:45 minutes, squats 3915 lbs., was sweating like a pig when I was done with them. Moved on to leg extensions 3930 lbs., leg curls 3575 lbs., calf raises 6437 lbs., and walked 16 minutes. This work out was not really too bad, but I have a feeling doing all pulls in one day and all pushes in another, might be a different story?
Oh, man! I survived work, but no work out today. I have a head cold and it is trying to make it’s way into my throat and chest. I’m doubling up on my Vitamin C and luckily, I’m off tomorrow! So I’m just going to doctor on myself and rest up. Just feel tired and icky, no what I mean?
It’s 6:54 am right now, I’ve been up since 4 am, just because that is the time I get up at least 4 days a week, just a habit. Anyway, I know I will not be working out today, going to just rest and try to get rid of this cold. I was thinking the worst was over yesterday, but this morning… Let’s just say, it’s a good thing I didn’t have to work, because I seriously don’t know if I could make it through a day feeling like this… Of course I would try, I would try to be Spartacus and battle through LOL
Tomorrow, I work 5 am til 1:30 pm, so Spartacus it maybe tomorrow, LOL We shall see… Funny, how I am always writing all this positive stuff, about happiness and being healthy and here I sit writing on my blog, feeling like poop! 🙂
When things are going good it’s great, when there not, there not, just the way life is… Any way, can’t wait to feel better and soon! One good thing about feeling bad, is it helps you appreciate when you do feel good again! Enough complaining, God sure is good to me, I’m blessed!
Well, I made it through work, but that is going to be about it for today. I’m whooped. This morning, I woke up and felt rested, but still have the sniffles and a cough every now and then. Work went well from 5 am, up until about 11:30 am, then I started feeling tired. I did finish working and got off at 1:30. Came home and had some lunch, checked my stocks and now, I am just going to read and rest. Hopefully tomorrow will be better than today. Today, I did feel better than yesterday. Any way, no work out today. 😦
Still not feeling well, was supposed to work until 1:30 pm, but left at 8:00 am when our store manager arrived. No work out today…
Taking Mucinex and was able to complete my work shift today, 5am until 1:30pm. Got home and had some lunch, but no work out, still just not feeling well. Guess, I have to give it up and call it what it is, the flu….
Same oh, same oh…
Will this head cold ever go away? Not feeling as sore and tired as I have for the past few days, but my head is still stuffy when I first get up, you know all the overnight drainage stuck up there? Still taking Mucinex and still doubling up on the vitamin C.
Another exciting thing, not related to my exercise program, is when we woke up our furnace was not working. Luckily we have a fireplace. It is around 20* outside and was 52* inside when we first woke up. Now it is around 55* and getting warmer. My wife called the furnace repairman and they are supposed to be out as soon as possible. I’m just hoping it is not a real big costly affair. Praying it will be something simple, like maybe the pilot light is out or the ignitor switch is bad, something simple…
Any way, it’s a 15 year old furnace and nothing lasts forever. Just glad we were debt free (LOL) and have some cushion…
Oh, I almost forgot what I was writing about. Hopefully tomorrow I can get back to working out, I’ll be off with nothing else to do 🙂
Finally! DAY 2 Made a pre-work out drink and added an aspirin and an apple and blended it in my new Ninja I got for Christmas. It was very good, but next time I think I will peal the apple. Measured my neck 15 3/4″ goal 16″, chest 44″ goal 44″, arm 15″ goal 16″, forearm 12 3/4″ goal 13 1/2″. Did 59 face scrunches, touched hands behind back, juggled 3:45 minutes, curls 3995 lbs., wrist curls 1625 lbs.,(made sure to use very strict form), reverse wrist curls 392.5 lbs., bent over rows 5192 lbs., lat pull downs 4455 lbs., neck curls 1180 lbs., back neck 147.5 lbs., dead lifts 6962 lbs., and walked 17 minutes. I could really tell it has been a few days since I last worked out. I was off work today and was able to do this big of a work out, not sure how well I will do with a day that I have to work? Anyway, glad to be back at it!
*OH YES AND PS THE FURNACE PROBLEM WAS JUST A BLOWN FUSE! THANK YOU LORD JESUS!