Good ride on clean bike lanes., by @mackmck
32.922 km
98 minutes
Jan. 11, 2019

This was an excellent day for my 20.68 miles bicycle ride. The street sweepers were out so that, but the time I finished, most of the bicycle lanes I use had been swept. The pavement was mostly dry as well so I did not get very dirty. Perhaps I should modify my plan for this winter to riding only when I am confident the roads will be mostly dry and clean. I completed Week 9 workout 1c on my Gorilla Bow. I love the workout I am getting with it. Using Dr. John Jaqush’s 12 week workout program, is designed for the x3 bar, but very doable on the Gorilla Bow, I am getting a good strength training program that only takes a few minutes per day, six days per week.

Gorilla Bow 300 lbs on Bow Week 9 workout 1c -Chest Press 40x 300 5 second holds diminishing range of motion to near fatigue -Overhead Press 10x32 5 second holds diminishing range of motion to fatigue -Squats 10x45 5 second holds to  fatigue -Split Squats 10x32 5 second holds to  fatigue -Tricep push down 25x300 5 second holds diminishing range of motion to near fatigue

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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