From my cassette radio vault, for #TBT, I pulled some audio from October 2nds of past years: Dallas/Fort Worth’s KOAI “Movin’ 107-5″‘s first day, San Antonio’s KSRR-FM “Star 93,” and Austin’s KBTS “B93 Jamz.”
It seems like at least once a week someone will ask me about how to be disciplined when it comes to having a better diet and/or sticking with an exercise routine. A lot of the time the genesis is around not having the will power to give up a poor diet, TV, or some other vice. If you search around the web on the topic, there are many articles and blogs about how to learn to exercise and make stronger “will power muscles” to accomplish goals. The problem with most of that is that the issue is not being disciplined, but rather having enough motivation. This applies to life in general, not just fitness.
From my cassette radio vault, for #TBT, I pulled some audio from September 25ths of past years: New York’s WPLJ “Mojo Radio” and WHTZ “Z100,” Lubbock’s KZII, Amarillo’s KBZD “Buzz,” and Joplins’s KSYN “Kissin’ 92.5.”
WPLJ 95.5 “Mojo Radio” New York
Here is an aircheck from the evening of 25 September 1991. From 1991-1992, WPLJ’s on-air handle was “Mojo Radio.”
WPLJ 95.5 New York “Mojo Radio.” 25 September 1991. DJs: Fast Jimi Roberts, AJ Hammer.
I get asked quite a bit by friends and co-workers about the amount of calories to consume to achieve their various goals. Although this posting looks long, it is actually easy to calculate your needs; I just like adding a lot of rationale behind the steps.
Step 1: BMR
To understand how many calories you need, you first need to figure out how many calories you need to just maintain your current weight at rest. There are several equations that can be used to calculate your energy needs at rest, the basal metabolic rate (BMR).
Recently while scanning through the radio dial, I heard Foreginer’s “Say You Will” on our local oldies station. That song came out at the end of 1987 during my first year of college. So, a couple of thoughts came to mind: (1) I am way too young for oldies stations to be playing songs from my early adulthood. (2) It is interesting that over time, oldies stations jettison oldies that have gotten too old (i.e. oldies that people outside the Adults 25-54 age group appeal to since 55+ are not attractive to most companies buying time on radio or TV), but classic rock stations largely have not altered their libraries. At one time, I operated the biggest online radio and TV directory before selling it off in 2002. So, music and radio nerd stuff still interests me.
This week, my frequent leg day training partner TJ and I mixed it up from the more typical leg workout. We did something right as the soreness has been around for two days. Rather than use a more traditional routine (3 or 4 sets of various exercises, 8-15 rep range), this workout used lighter weight and a lot of volume: five exercises, each with five sets of increasing reps (10 reps for the first set, 20 for the second, 30 for the third, 40 for the fourth, and 50 for the last set). Here is the log from that workout:
Seated Leg Curl — 100×10, 100×20, 100×30, 100×40, 100×50
Seated Leg Extension — 120×10, 120×20, 120×30, 120×40, 120×50
Leg Press — 440×10, 440×20, 440×30, 440×40, 440×50
Vertical Leg Press — 180×10, 180×20, 270×30, 270×40, 360×50
Of course, adjust the weights to your strength level. Squats in the 20-50 rep range will give your lungs a workout as well. Do those in a rack with a spotter since they become really tough to do. If looking to mix up your routine, give this a try.
Last week at Destination Dallas, we had an open house that included a seminar with Josh Bryant, a well-known and respected trainer who has mentored under many powerlifting icons, as well as holding impressive powerlifting records of his own. The seminar was over two hours and was recorded to be put up on the EliteFTS website soon. As well, Josh has a new book out (Built To The Hilt) that is now available at EliteFTS. For those not making the seminar, here were some of the highlights.
Over the weekend, I competed at the 2014 NPC Texas State show in the open middleweight bodybuilding division. If that sounds something out of the norm for an introverted, life-long skinny guy, well, that was part of the motivation. Like most sporting events that require pushing the body to the extreme, it was a very difficult task. As with most difficult goals, there is a lot to be learned…
It is good to get out of your comfort zone. As someone who is fairly introverted, getting up on a stage in front of more than 1000 people spray-tanned like an Oompa Loompa and wearing nothing more than a speedo is something well outside my comfort zone. But that was the point – to do things outside my comfort zone. As I have aged well into my 40s now, I notice many people in my age demographic seem to settle into a risk-adverse life and accept a fair amount of perceived safety and complacency for fear of change. Often, this manifests in staying in jobs they no longer have a passion for, but the job is comfortable and changing jobs may require effort (picking up new skills) and risk (the grass may not be greener…but, then again, it might be). As well, other life goals that are hard fall by the wayside. Maybe I have hit a mid-life crisis, but I just do not want to be one of these people who never take a chance on doing something outside my comfort zone. Taking risks means there will be failures and success, but we all learn from failures and that makes us better in the long run. It also means not reaching some point late in life and having regret about not trying something daring or on a bucket list.