The ‘one’ and the only
The ‘Is’ and the eternal
The ‘Architect’ of all things
The very moment itself, clothed itself in light… And became our universe!
Time happened and Time was hot… It cooled and we came into existence…
human beings perceived…
We gained an understanding…
We taught that understanding to our children
Generation after Generation of understanding
Our world became hot and loud and time became faster
We did not need a sense of a higher being. Replaced by a sense of dominion over nature, over the
elements of the Universe around us, a Universe to which we once belonged.
Our beautiful planet who willingly gave to us, is become a slave.
And then a spell was cast and the pathogen CV19 was a monster amongst us.
The human leaders made changes
Laws, Rules and Protocols which reach further than any war in our Races bloody History.
And the people new fear
And they do as they are told…
Close the schools
Close the factories… But not Amazon
No crowded events
Oh! And shut them Gyms!
And time slowed down
And people lived with their fear
Many turned away from the Mind numbing media
People stopped clapping
The hospitals became empty
The Gym’s opened!
People start to return
They exercise the longing body and wanting mind. Neurons in the brain service the longing, and
through pathways send signals to sibling neurons in the expecting muscle fibrils causing a chemical
reaction to stimulate the long awaited contraction! Do it again and again and you have a Pump. The
muscles expand with blood carrying oxygen and goodness, what is this feeling of euphoria about?
Ah, yes, now I remember… Endorphins… All different kinds.
In your new found state of satisfaction you might hear a repeated sentence like a mantra, picked up
on your peripheral audio scan as the old and familiar faces reacquaint themselves (under socially
acceptable distancing protocols of course)
Sorry, what was the Mantra?
Muscle Memory,” of course.
Does just anything work or is a plan necessary?
Well… (be reshite)….. In the beginning Chaos is just fucking fantastic! If you shake all the
electromagnetic, chemical and minerals up. As long as you don’t have an injury or die, you should
receive a positive effect… After all that which does not kill us makes us stronger… Yes?
Well just hold on a sec.
What may be even more fucking fantastic is a calculated approach.
A little bit like this one.
No matter what your ambitions are concerning the gym try this cloak of light on for size. You might
just become an expanding Universe.
Have a stretch.
Raise your Heart rate a little.
If it has been a while, then nerves are good.
If it has not been that long nerves are still good.
Be aware of your Brain – Body Synergy, the relationship between the two.
Now think about keeping your breathing out of your chest and down into your diaphragm, just one last
thing before you hand over to the boss… Turn Your Fucking Phone Off!
So it is now time to discover who is running the show. And if you have not got a coach…Know this now its your mind! Not to be confused with the soft fleshy thing inside your skull, The Mind is the organising
directing presence that pulls it all together. So get that and focus it on locating a step box between 9
to 20 inches from the floor ground zero.
Place weakest foot on step box and drive your body to the top position, your weakest leg body side
should be over the box, your strongest side in mid-air.
Suggested rep range from 10 to 50 each leg alternatively, no stopping for three sets.
The better you can hold an object of resistance in the offhand/off side position; a dumbbell, kettle bell
or weighted plate should be absolutely super duper!
If you need to catch your breath stop between each set.
Doesn’t sound hard I hear some of you say?
Okay send me footage of 10 reps with your body weight in hand and see how hard that is! (Challenge)
Or say somebody who is much older or even has a handicap would be equally tested with no weight
addition and a rep – pause base.
So three sets each leg required. Repetition, optional… intensity prompt as possible, brisk tempo
stimulates metabolic rate… Safety essential.
And on we go. “Analysis”… Learn to do it with exercise and move on, eventually to the “self”.
Na! Stay with the analysis kiddies, here how and why, a fully functional “you” has a greater
chance of surviving a Virus in a pathogen rife winter
Okay I will first exercise addresses the overall stress, primarily on the lower body (legs) and secondary
core (smaller supportive tissues) so here are two tricks in our box of goodies. The functional
application tempo and the intensity stimulates both central and peripheral nervous systems which in
turn stimulate the endocrine system into producing loads of hormonal treasures.
The pituitary yielding Growth Hormone and Thyroid 3/4 especially. We are also creating an
environment which affects blood sugar. At this point I would like to point out that those not used to this
type of intensity should be aware of low blood sugar frailties. To keep a sugar source at hand is good
And while on the subject… After training for over 40 years and living in a Gym for 25 years I feel ‘duty-bound’
to be as honest as I possibly can concerning sugar replacement supplements and this is going to hurt
some people in the business of selling supplements but the truth is… The well marketed processed
scientifically-based formulas are always going to come a not even close second to natural products.
I wouldn’t use an artificially processed energy drink so why would I advise you to?
I could make money by endorsing such products but… That would compromise my best intentions for your health.
My energy drink? And don’t get me wrong here.. I have tried the lot, took the piss even,
and that is how you discover what is good and what is not!
For me it is Small Green Tea, one whole lemon juice and half tablespoon of Borage or locally farmed
honey. And yes, granted some people do have honey issues. If you’re going down the stimulus path
why not trying a Pannex ginseng which raises N O (Nitrous Oxide) levels. Simple… Natural… Healthy…
So to our second set of exercises
If you have access to a Swiss ball, grab it. If not a bench will do.
At a later date I will explain the superiority of the ball to even the most hard-core lifter.
But for now it is the ball.
Start with a light kettle bell or dumbbell until you work out your “repetition range capability”.
Work within 10 to 20 reps by framing across the ball both feet on the deck, bent knees making a
horizontal body with scapular/upper back supported by the Swiss ball, facing the sky. Extend your
arms over your diaphragm and weight in both hands, lower behind head in pullover motion… Stop
weight behind head and returned to start position.
Swiss ball pullovers. Complete exercise and drop straight into plank for 30 seconds.
Try to complete three sets without stopping.
Analysis… Base position ensures the use of core tissues throughout the exercise.
Transference of load from chest to serratus/triceps to lats and scapular not only stimulate tissue but
also improve neuron synergy and overall cognitive expression. Moving in this exercise order also
makes your workout more economically efficient. The plank is a counter core ad on which gives the
opportunity for applying a working rest.
And here we go to the next set of exercises. First of which is a bog standard middle grip lat pulldown.
This will double and treble up in the additions to core but for now move from fully extended position to
contracted by slightly arching your lower back and protruding your chest on contraction at the point
that the bar touches the collarbone. Contract the scapula release and literally stretch back out to the
extended position, put your mind’s eye under your armpits and again on the drag at the bottom close
to your hips.
Ping off the Lat pull and jump back to the same position that you adopted on the Swiss ball for
pullovers… However,! This time grab yourself with the appropriate weighted plate. By approximate we
need once again to understand our rep potential (which of course will always change with
So this is pretty much a plus pressing movement… Guys, keep your elbows in and guide the
resistance over your chest as you press to the trajectory where the load feels more engaging to the
chest that the triceps, which is sort of a contradictory statement but you’ll get it when you try.
Three supersets at 12 reps is what the doctor ordered and not a vaccination.
Analysis… Antagonistic chest/back movement causing elevated cardio to cope with oxygen supply.
Some do argue that the technique is not so CV efficient. I see functional and efficient use of time
Next we have a three-way role which starts with the appropriate set of dumbbells working for 10 reps,
first, laterally stimulating the outer head of the shoulders by raising into a crucifix position before
returning the bells to your side thighs then immediately curling the bells for 10 reps before finally
raising them above your chest palms facing your face, elbows in, level with shoulders and extend in
that reverse position again, 10 wraps.
Analysis… Delts, biceps, triceps x 3 sets improves the body’s tolerance to lactic acid, once again
economics being a priority.
The final part of this work out for me is in the sprint. It is six intervals of 10 seconds off, 12 seconds on
for 5 hits and a final of 10 seconds off and 22 seconds on. Currently I prefer the dymatise bike.
I try to accomplish this task three times a week with the other supplementary workouts. I endeavoured
to achieve this within 25 minutes. Our World Order is one of Change and efficiency will bring
opportunity in crisis.
Only a fool would give advice without the realisation of possible consequence… That is to say in
matters of health, nobody is exempt. Death and Disease do not discriminate and even the best
amongst us experience times of darkness, illness and despair. What of material wealth if it cannot
fix a broken mind, body or spirit? A Mind, a Body and a Spirit that can at least be improved with the
help of exercise and responsible living. And that, is down to you!
During those 25 minutes of phone free exercise, it is just the three You’s. Mental, Physical and Spirit.
All surfing in on a great big wave called ‘THE WILL’. Control and correspondence with the wave
directly under you, intent on the beach, which is in sight, you can skilfully navigate towards it. In doing
so do you completely forget about the force of the mighty Ocean’s depths behind you? Or is it the very moment you connect.
SLAIN A SLAVE
RISE A SERVANT
Next time we’ll talk about maintenance workouts in the possibility of another lockdown and identifying back off training routines for older people and which supplements do what.
Get fit people! Winter’s comin’.