First workout of 2019, by @mackmck
0.243 km
32 minutes
Jan. 1, 2019

The first workout of 2019 is now in the books. I did Week 8 workout 2 on the Gorilla Bow. That was followed by 30 minutes on the Spiriti xe295 elliptical machine. Now its time to clean up and head to our church’s watchnight fellowship.

Gorilla Bow 300 Week 8 Workout 2 -Dead Lift 20x220 5 second holds diminishing range of motion -Chest Row 11x 220 5 second holds to fatigue -Bicep Curls 7x60 5 second holds diminishing range of motion to fatigue -Heel Raises 7x220 5 second holds

My "Daily Visit with God" Journal/Devotional tool is online on Amazon. Check it out at, This is a journaling book I created and published to help people who want to keep a record of their walk with God.

Hey! I created a new team on an app called Charity Miles. They have sponsors who pay 10 cents per mile for cycling and 25 cents per mile for walking or running to the charity you select. I selected Wounded Warrior Project. My team is @Christians_Care. We now have 21 members on our team and have donated over 6000 miles. I invite you to join me.

I give my YouTube vlogs the main title of "Fitness Over 60." It is my goal to build a community of like minded riders whose purpose is to get and stay active and fit into their senior years. At 60, I see myself as just entering those years. I am not as fit as I would like to be, but neither am I trying to become a superstar athlete. I am becoming more fit all the time with: -Regular cycling, -Elliptical exercises -Frequent resistance training (#mygorillabow) and -Ketogenic/Intermittent Fast eating are the main elements to my fitness plan.

I’m getting cash back rebates from my online orders from BSP - Rewards Online Shopping Mall. I shop everything from Walmart to my local Tractor Supply Store. I have received more than $1325 back in my bank from online purchases I would have made these purchases anyway. Check it out at

Check out our church website at,

Listen to sermons I have preached at

Check out the books I have written at my author spotlight on

My author Page for Kindle/Amazon

Notice: I do not endorse or agree with everything I hear on the podcasts I make reference to.

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