Author Topic: Be positive, Appreciate, Elevate.  (Read 120228 times)

Offline Merkley

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Re: Be positive, Appreciate, Elevate.
« Reply #1515 on: February 20, 2020, 09:25:05 AM »
Beauty day! Are you planning to lean out a bit with the running goals as well?

 That would be a nice bi-product. I'm sure I'll be wanting to focus on my weight in order to improve my times (as well as everything else....the forever fight)
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Offline Merkley

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Re: Be positive, Appreciate, Elevate.
« Reply #1516 on: February 22, 2020, 05:20:33 PM »
W1 5K.

Today wraps up my first training week for running a 5k. So far, so good. I'm really liking the 3 days a week, it's not overwhelming.

 I'm really happy with the results of today.

3.11 km in 26:35
Pace 8:35 min/km (-1.24 min/km)
Best pace 4:43 min/km
Avg speed 7.0 km/hr
Max speed 12.7 km/hr
Avg heart rate 146 bpm
Max heart rate 167 bpm
Avg Cadence 167 spm
Max run Cadence 200 spm
avg stride 0.7 m

 Seeing the massive change in my run time was amazing! This came about just from changing my stride length and keeping a consistent pace. This allowed me to run virtually the entire time. I slowed at a couple of points so the end of my run had me right at the gym doors. Speaking of the gym, today was back/bi's day.

 
ONE-ARMED ROWS.
80X20
110X10
140X10
170X5
200X5
230X5
320X5
230X5
230X5
230X5

PULLOVERS
110X20
170X5
230X5
260X5
260X5
260X5

SLDL
135X5
225X5
225X5
225X5

ROPE CABLE CURLS
20X10
40X10
60X5
90X5
100X5
100X5
100X5


(I then managed to modify an abdominal crunch machine to work for bicep work, worked amazingly!)
60x20
60x25
80x10
100x10
130x10
130x10
130x10

Jogged home

FIN


 I'm looking into doing a 5k in June as well as a 5k spartan race in October. We'll see though.


 
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Offline Merkley

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Re: Be positive, Appreciate, Elevate.
« Reply #1517 on: February 23, 2020, 12:49:48 PM »
W2 5K:

Good Morning (afternoon or evening).

What a great weekend! It's been +5C/+8C and sunshine, just awesome! It's made morning outside meditation super awesome! Not just that but our walks and my running training. I moved my Monday run to today, I just couldn't resist the opportunity to have a run in this nice weather!

Today's training goes as follows;

 Cadence drill.
2.62 km 22:10
Pace 8:27 min/km (-0.08 min/km)
Avg pace 8:27 min/km
Best pace 6:51 min/km
Avg speed 7.1 km/hr
Max speed 8.8 km/hr
Avg heart rate 149 bpm
Max heart rate 164 bpm
Avg run cadence 174 spm
max run cadence 198 spm
avg stride length 0.68 m

 Total run distance: 4km (when the drill ended I was still a ways from the gym, so I continued the run)

 LEGS

SQUATS
BARX10
135X10
225X5
275X5
315X3
315X3

LEG EXTENSIONS
90X20
120X10
150X5
200X5
200X5
200X5

LEG CURLS
100X10
120X5
170X5
170X5
170X5

CALF RAISES
210X15 SS BWX10
210X15 SS BWX10
210X15 SS BWX10 +PARTIALS TO FAILURE

WALK HOME

FIN

 This afternoon I have to head out and help a friend play musical storage units at u-haul. It's gonna be a good time (srs). I hope you're all having a great weekend, filled full of laughter, love, and memorable experiences! Remember to appreciate the small things!
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Offline Merkley

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Re: Be positive, Appreciate, Elevate.
« Reply #1518 on: February 27, 2020, 11:41:36 AM »
Hey Everyone!

 I hope you're all having a great day, will have a great day, or had a great day.

I've moved some of my training around this week to make room for an unexpected viewing of a co-worker's mother, fur-baby accidents leading to lots of laundries, really nasty snowstorm, and stocking up on food and TP in light of COVID-19. I'm not going all "prepper", but it's best we slowly start stocking up as a precaution. I just wish everyone else would slowly stock as well, it really messes with the economy when everyone decides to go all doomsday-prepper all at the same time when times of need arise. We've received fair warning this could turn into something bigger. Maybe it won't, but it's always good to have a little extra just in case. We have a couple of big bags of rice (20 kg bags), pasta, canned goods, potatoes, a freezer full of meat, and of course 2 big tins of KAWFEE!


 Minus the evening adventures as of late I have been making the time for reading, meditation, breathing, and spending time with Mrs.M and our fur baby.

 Life is good.

 Speaking about reading. So far this month I've gone through;

Brain Wash - David Perlmutter
The Second Mountain - David Brooks
Leadershift - John C. Maxwell
The Passion Paradox - Brad Stulberg/Steve Magness
Many Ways to say I love you - Mister Rogers
The Joy of Movement - Kelly McGonigal
Discipline Equals Freedom - Jocko Willink
The Tools - Barry Michels/Phil Stutz
Hyperfocus - Chris Bailey
The 7 habits of highly effective people. -Steven R Covey.

 This covers my 10 books for the month. I have today and tomorrow....so I may put a little extra effort in and see if I can get through another book...

...or two.

May your days be full of happiness, joy, and gratitude.

 What are you grateful for today?
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Offline Merkley

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Re: Be positive, Appreciate, Elevate.
« Reply #1519 on: February 29, 2020, 08:38:36 AM »
(Thursday)

Weathered the storm outside to get to the gym. There was a beauty to the high wind, sharp cold, that is outside right now. Something so raw, so pure.


CHEST/TRI

BENCH PRESS
BARX30
135X10
185X5
225X3
245X3
265X1
135X20
135X20

PEK DEK
120X6
120X6
120X6

CHEST PRESS (SLOW NEG/ISO HOLDS)
120X6
120X6
120X6

TRICEP PRESSDOWN
50X10
80X10
100X6
120X5
120X5
120X5

TRICEP ROPE PULLDOWN
120X10
120X10
120X10


SEATED DIP MACHINE
265X5
265X5
265X5

CADENCE DRILLS (TREADMILL)
AVG PACE 8:19 MIN/KM
AVG MOVING PACE 7:58 MIN/KM
BEST PACE 5:40 MIN/KM
AVG SPEED 7.2 KM/HR
AVG MOVING SPEED 7.5 KM/HR
MAX SPEED 10.6 KM/HR
TOTAL TIME 22:12
AVG HEART RATE 155 BPM
MAX HEART RATE 170 BPM
AVG RUN CADENCE 178 SPM
MAX RUN CADENCE 214 SPM
AVG STRIDE LENGTH 0.68M

 WALK HOME

FIN

 It was my first time using the treadmill for my 5k training...cannot say I'm a huge fan but it allows me to get the work in so that's what matters. My time continues to improve greatly which is nice to see, although I know these are just noob gains it's still a nice feeling.

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Offline Merkley

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Re: Be positive, Appreciate, Elevate.
« Reply #1520 on: February 29, 2020, 05:24:14 PM »
5k W2:

Today ends my second week of 5k training and all is well on the western front.

-3C (26.6F)
AVG PACE 7:56 MIN/KM
AVG MOVING PACE 7:55 MIN/KM
BEST PACE 0:59 MIN/KM (???)
AVG SPEED 7.6KM/H
AVG MOVING SPEED 7.6KM/H
MAX SPEED 60.7KM/H (WAIT, WHAT?)
TOTAL TIME 26.23
MOVING TIME 26.21
AVG HEART RATE 155 BPM
MAX HEART RATE 175 BPM
AVG STRIDE LENGTH 0.68 M

 BACK/BI'S

ONE ARM ROWS
175X10
200X10
245X5
245X5
245X5

PULLOVERS
200X5
260X5
260X5
260X5

SLDL
135X10
185X5
245X5
245X5
245X5

ROPE HAMMER CURLS
40X10
60X10
80X5
100X5
120X5
140X5
120X5
120X5
DROP
100X5
DROP
80X8
DROP
60X15
DROP
40X20
DROP
20X10

EZ BAR CURLS
45X5
65X5
75X5
80X5

FIN

 Before I forget I managed to squeak out another book! Stress less accomplish more, Meditation for Extraordinary Performance by Emily Fletcher. It was awesome and out of the 11 this month it was in the top 3. I really hope your all having a great day and a great weekend.
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Offline Merkley

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Re: Be positive, Appreciate, Elevate.
« Reply #1521 on: March 02, 2020, 12:05:17 PM »
 Sunday was another glorious day outside so I went for another run, I couldn't resist...although I should have. (I'll get to that in a bit). So I decided to try a full 5k and see how well I did.

5K TEST RUN.
AVG PACE 8:01 MIN/KM
AVG MOVING PACE 8:00 MIN/KM
BEST PACE 4:10 MIN/KM
AVG SPEED 7.5 KM/HR
AVG MOVING SPEED 7.5 KM/HR
MAX SPEED 14.4 KM/HR
TOTAL TIME 40:12
MOVING TIME 40:10
AVG HEART RATE 154 BPM
MAX HEART RATE 171 BPM
AVG RUN CADENCE 188 SPM
MAX RUN CADENCE 209 SPM
AVG STRIDE LENGTH 0.67 M

Overall I am really happy with this. I ran 5k and enjoyed it. I wasn't gassed out, winded, and hating life. I absolutely loved the entire experience...I never thought I'd see the day. It really goes to show how re-framing the mind can have a massive difference on one's entire life! I'm hoping to shave at least 5 min off that time between now and June. I'm far from any kind of elite numbers (36, Male, Elite 13:20 5K) Currently I'm in the lower 33% with an age-graded time of 39:18. Even at 35 min that puts in me in the lower 37% range. To get into the 50% area I need a time of 25 min!

 Wow!

So why was this a bad idea? Well, my ankles and right knee are not very happy with me today...not at all. 3 times a week right now is a good pace and I should abide to that as well as the training regime. Adding more days and things outside of my current training just isn't wise. I'm going to ruin myself before I know it, which I'm famous for. I start out well and then take on more than I should because I can handle it at the time. As soon as things get hard then I'm screwed because I maxed myself out some time ago.

 So 3 times a week, slow and steady.

 I hope you're having a great day. Enjoy the moment
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Offline DrManhattan

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Re: Be positive, Appreciate, Elevate.
« Reply #1522 on: March 02, 2020, 02:40:55 PM »
🙏

Offline Merkley

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Re: Be positive, Appreciate, Elevate.
« Reply #1523 on: March 05, 2020, 09:52:08 AM »
Good Morning!

 I hope you're all doing well and have found the time to take stock in all the good things going on in your life, if not take the time now.

I'm grateful for;

Morning snuggles with Mrs.M and giving her a morning kiss on the head while she sleeps before I head to work.
The radiant sunrise and gorgeous blue sky this morning.
Warmer weather and the smells of spring that it brings.
The opportunity to have a positive impact on other people's lives, even if it's just a small amount.
Another day, another chance, to better myself.

 Those are the 5 things I am grateful for today (there is so much more, but these are my 5 listed for the day).

 I have been off from the gym since Sunday. I've been giving my right knee a rest. Walking has been a challenge but with each passing day it has gotten better. I had the intention of going to the gym last night but I decided it was time to give myself a haircut and a beard trim. This took a lot longer than I had anticipated. But that is ok, I still have 4 days left in the week to get my training in.

 I had a friend call me out of the blue last night which was awesome. We are hoping to get together in the next couple of weeks. One thing he had mentioned is he wants to start working on his relationships more. I think it's a grand idea and something I'm going to adopt as well. I want to improve the relationships I have with those I care about, even with the people I don't care about as deeply.

 Onto my books for the month.

 Falling Upward - Richard Rohr.
 Life's Great Question - Tom Rath.

Falling Upward is very much like The Second Mountain by David Brooks (which I read last month). Although there is more emphasis on religion, not that it's done in a bad way. Both books talk about serving others. Very much the creator mindset of what is it you can offer the world? They both talk about spending the first half of our life figuring things out and getting out of life what it offers but then the second part of our life is about what we can put back into the world. This is the main takeaway I got from both books. Both are fantastic books, worth the read.

Life's Big Question by Tom Rath. This one talks about multiple topics. Mortality, making the best out of the time you have, finding purpose, serving others, connecting to what we do, creating urgency in your life, etc. This one hit close to home as I have been one that has kept mortality in the back of my brain for a long, long time. Now that's not to say I have ever took the initiative in creating urgency in getting things done because of it lurking around. Although as of late I look back at the things I have not done and yet to do which has been creating that urgency, slowly. The main theme is discovering how you contribute to the world.

 What do you do in a day that is a positive contribution to those around you?


Think about that for a second.
« Last Edit: March 05, 2020, 10:02:07 AM by Merkley »
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Offline Merkley

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Re: Be positive, Appreciate, Elevate.
« Reply #1524 on: March 06, 2020, 01:04:58 PM »
It's Fri-yay!

Last night I got in a good chest and tri workout and a run.

 First the run;

2.35 KM
AVG PACE 10:49 MIN/KM
AVG SPEED 5.5 KM/H
TOTAL TIME 25:18
AVG HEART RATE 131 BPM
MAX HEART RATE 154 BPM
AVG RUN CADENCE 146 SPM
MAX RUN CADENCE 211 SPM
AVG STRIDE LENGTH 0.64 M

 I didn't push things. I kept a slower jog pace for the initial warm up, put the work in for the CD's, and then spent the cool down portion walking. Everything felt good, next run is on Saturday.

On to the training;

CHEST/TRI

MACHINE PRESS
70X20
120X10
170X5
200X5
250X5
250X5
250X5


FLYES
70X10
100X10
120X10
140X10
160X5
180X5
200X5

BENCH PRESS
135X10
185X5
225X3
230X3
230X3
135X20
135X15

ROPE TRI PULLDOWN
70X10
80X10
100X10
120X5
140X5
150X5
150X5
120X5 (15 SEC ISO HOLD AT END)
120X5 (15 SEC ISO HOLD AT THE END)
120X10

DIP MACHINE
245X10
245X10
245X10

FIN

 And that was that.

I hope you all have a great day.
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Offline Merkley

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Re: Be positive, Appreciate, Elevate.
« Reply #1525 on: March 07, 2020, 11:31:50 AM »
Happy Saturday to one and all!


Today the weather is fantastic! Sunny, warm, and not a cloud in the sky! My knee felt perfect so I went for a nice run.

4.56km
AVG PACE 7:29 MIN/KM
BEST PACE 5:34 MIN/KM
AVG SPEED 8.0 KM/HR
MAX SPEED 10.8 KM//HR
TOTAL TIME 34.09
AVG HEART RATE 156 BPM
MAX HEART RATE 172 BPM
AVG RUN CADENCE 190 SPM
MAX RUN CADENCE 205 SPM
AVG STRIDE LENGTH 0.70M

 This took me straight into my back/bi workout.

 BACK/BI

SEATED ROWS
70X10
100X10
140X5
200X5
250X5
250X5
250X5

ONE ARM ROWS
260X5
260X5
260X5

PULLOVERS
260X5
260X5
260X5

DUMBBELL CURLS
8X10
15X10
25X5
35X5
35X5
35X5

E-Z BAR CURLS
100X5
130X5
130X5
130X5

FIN

I hope you all have yourself a great day and a great weekend! Time for the dentist, Ciao!
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Offline Merkley

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Re: Be positive, Appreciate, Elevate.
« Reply #1526 on: March 10, 2020, 09:44:57 AM »
It's Tuesday and it's awesome!

 I started the day off with some meditation, a cold shower, and took a few minutes to myself.

Last night I took advantage of the nice weather and went for a run and did some legs.

 2.88 KM
AVG PACE 8:48 MIN/KM
BEST PACE 5:40 MIN/KM
AVG SPEED 6.8 KM/H
MAX SPEED 10.6 KM/H
TOTAL TIME 25:17
AVG HEART RATE 139 BPM
MAX HEART RATE 158 BPM
AVG RUN CADENCE 170 SPM
MAX RUN CADENCE 248 SPM
AVG STRIDE LENGTH 0.67 M

This led into;

LEGS

LEG CURLS
70X20
100X10
120X5
140X5
160X5
170X5
190X5
170X5
DROP
150X5
DROP
130X5
DROP
110X5
DROP
70X5

LEG EXTENSIONS
100X10
120X5
150X5
170X5
190X5
200X5
200X5
200X5

CALF RAISES
210X10
210X10
210X10

FIN


I ended things there and made my way home. After the running I did I had a really good pump in my legs and felt this workout was sufficient. There was a little regret I didn't do any squatting, but I feel it was a good call.
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger