mackmck - 47 minutes - 6.82 miles

Mar 15 || 10.966 km || 0:33:39 || 3:04 min/km || BEST SPLIT KM || FASTEST PACE || 0m Climbed


0.092 SBD | 0 | 16
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@mackmck's Activity Notes:

Got a 6.82 mile bicycle ride in just before dark. Today is “pull day” with Jaquish Biomedical’s protocol. My forearms sure feel it. I need to apply the principle of the whole body workout and only use the resistance that the weakest part of my body can handle. For instance, my back can handle much more on the dead lift than my grip can. I want to be careful not to get so focused on my back that I overextend my forearms. Today’s X3 workout using Dr John Jaquish’s week 17 workout 2b.

X3  Week 17 Workout 2b -Dead Lift 7x300 (black) (hold 25 seconds then) 5 second holds diminishing range of motion 10x300 (black) stiff leg, upper range -Chest Row 8x160 (lt gry) hold 30 second then 5 second holds to fatigue -Chest Row 10x160 (lt gry)supinated -Bicep Curls 10x50 (white) hold 35 seconds then 5 second holds diminishing range of motion to fatigue -Bicep curls 10x50 (white) limited lower range -Heel Raises 10x160 (lt gry) 5 second holds w/shoulder shrugs

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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