33 minutes Elliptical, by @mackmck
0.248 km
35 minutes
Feb. 27, 2019

I certainly had a difficult time getting started today. The weather isn’t as nice as I expected it to be and I had worked myself into a real desire for a bicycle ride. I had no trouble with the Gorilla Bow workout but I wasn’t so excited about doing the elliptical. Then about a million ministry related things pile up all at once. I did get in 33 minutes on the elliptical. Today’s Gorilla Bow workout using Dr John Jaquish’s week 15 workout 1b.

Notice that I tried something slightly different with Dr. Jaquish’s routine. I got this idea from the x3 bar users group. I held the bow in the extended position for several seconds, until I began to exhaust, before I started the repetitions. Brought me to fatigue much sooner.

Gorilla Bow 390 lbs on Bow Week 15 workout 1b -Chest Press 20x 390 hold 45 seconds then 5 second holds diminishing range of motion to near fatigue -Overhead Press 3x60 hold 20 seconds then 5 second holds diminishing range of motion to fatigue -Squats 15x60 5 second holds to  fatigue -Split Squats 10x60 5 second holds to  fatigue -Tricep push down 7x390 hold 45 seconds then 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, https://www.amazon.com/dp/1723870420?ref=pe870760_150889320 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, @gorillabow) 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 http://www.bsp-rewards.com/M04VB.

Check out our church website at, http://www.puyallupbaptistchurch.com

Listen to sermons I have preached at https://www.youtube.com/user/marvinmckenzie01

Check out the books I have written at my author spotlight on Lulu.com: http://www.lulu.com/spotlight/marvinmckenzie

My author Page for Kindle/Amazon http://www.amazon.com/author/marvinmckenzie

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



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