Don't Train Like a Bodybuilder (Unless That's What You Want)

Bodybuilding is a specific sport with specialized goals that rarely align with the need of the average person like you and me. Most of us simply want to be "fit" -- lean and strong. This isn't achieved by packing on excessive muscle mass but by having enough size in key areas while being lean enough to reveal muscle definition. You don't need to train every day. Three 1-hour sessions per week are sufficient provided you focus on mind-muscle connection and creating a significant stimulus to your muscles. The key is eating enough to fuel your training while keeping calories controlled to reveal the muscle underneath. Instead of chasing down extreme strength benchmarks (like a 250 pound bench press), focus on your strength-weight ratio. At 73, I've found that this approach builds an aesthetic, athletic body while allowing you to stay mobile, injury-free, and capable of performing other activities like mountaineering or surfing. 

A lean, muscular physique does NOT require complex bodybuilding or powerlifting routines or techniques! 

Training to Near Failure

If you're a beginning weightlifter, chances are you didn't push the first set close enough to failure, assuming your goal is to build muscle with maximum effectiveness. If you had, there'd be no choice but to execute your second set at full captivity. 

Today's workout: Waiter curls. 

There's a good chance you're not training hard enough. I think a lot of people drastically underestimate how hard they actually need to train. Please, my friend, train to near failure, however you define failure. Do what's best for you! 

Today's pullups. 

Today's steps: 

The Highest Point of a Man's Journey

I can't wait to get back to Switzerland this summer. To me, the alps have always been romantic and practical at the same time. Down in the valley there are restaurants and banks and bakeries. Up here, the only time that exists is that marked by the ever-changing shadows as the sun begins to set. Henry David Thoreau once said, "The highest point of a man's journey is not the summit he stands upon but the view within that he gains from it." Whenever I climb I rediscover who I am, made pure and simple again. As I leave the summit behind and return to civilization, I promise myself that I will keep this simple rhythm going forward. 

Tomorrow there will be another peak to climb. Tonight there is only gratitude to the One who created the mountains. 

Perfection Is a Moving Target

I used to think that I needed "perfect" form in all my lifts. But "perfect" is a moving target. Lifters are always making variations and adjustments. "Here is exactly what to do" is probably unrealistic advice. However, it IS important to start learning to be intentional with our form, so that we can become consistent week in and week out. This can help us make great progress. Get started in building those healthy habits one day at a time and the rest will fall into place as you go along. 

Don't Worry (Too Much) About the Scale!

Some people who lift weights and are on a strict calorie deficit notice that the number on the scale isn't dropping. Why is this? Muscle is denser than fat. So if you are simultaneously losing fat and building muscle, the scale might not move but your body composition is improving. Instead of focusing on the scale, (1) look at how your clothes fit, (2) track your measurements, and (3) take progress pictures. 

If you are in a calorie deficit, you are losing fat even if the scale doesn't reflect it. The principle here is simple: Prioritize fat loss and body recomposition over the specific weight shown on the scale. This has worked for me!

A Reminder

The primary driver of fat loss is a calorie deficit. You just eat fewer calories than you burn. But this should only be a slight reduction to avoid muscle loss and burnout. Furthermore, I recommend walking as the preferred form of cardio because (1) it is sustainable, (2) it is low in stress, and (3) it doesn't spike hunger. Finally, lifting weights 3 times a week will allow middle-aged and older trainees to fully recover and avoid joint/nervous system fatigue.

Happy training! 

P.S. Today's steps. 

I got them at the Tobacco Heritage Trail in Victoria, VA. 

Slow Down!

I'm not sure who needs to hear this, but it's okay to read a passage of Scripture multiple times to discover deeper insights rather than rushing through the text. 

John 15:2: "Husbandman," "Gardner," "Vine-Grower," Or ...?

May I humbly put forward a translation suggestion in John 15:2? Here the Father is usually called either the "husbandman" (KJV), "gardner" (CSB, NLT), or "vine-grower" (LSB). I think the better term would be "vintner." A vintner is a winemaker who is involved in every aspect of winemaking, from growing and harvesting to blending and aging the finished wine. A good vintner must possess a thorough understanding of viticulture as well as wine-making technique. He plays a critical role in the wine industry. His experience is essential for crafting high quality wines.

On my little rural road in Southside Virginia, there live two "doctors." One of them drills students in Greek paradigms. The other drills his patients' cavities. The D.Theol. farms 200 acres of horse quality hay. The D.D.S. farms dozens of acres of grapes. 

Woodbine Vineyards. This is my view every morning as I drive into town.  

No one would ever call him a "gardner" or a "husbandman." He is a vintner pure and simple. He is responsible for creating and selling the wines that consumers enjoy. Hence the ISV's "vintner" in John 15:2.

John is saying that God is like that. His responsibilities include managing the vineyard (us), overseeing the grape harvest (the fruit of the Spirit in our lives), and ensuring the overall quality of the grapes used in wine production (our character). Friend, God is ultimately responsible for your growth as a Christian. It is his responsibility to supply everything you need for life and godliness. It is our responsibility to actively appropriate that power to grow in sanctification for his glory. 

Our job is to "abide in Christ?"! 

The "True" Benefits of Fitness Challenges

Honestly, not that much can change in weeks, months, or even years, But I think that if you stick with it, you'll see a change for the better. 

Use exercise to build healthy habits. Your fitness routine can evolve with you as your goals and fitness change. 

Just a thought. :-) 

How "Laziness" Can Make You Stronger

Essentially, I grew up as a beach bum in Hawaii. 

I was as lazy and laid back as they come. 

This wasn't all bad, of course. Lazy people are often able to find the most efficient path to productivity with minimal effort. Somehow I made first chair, first trumpet in the Hawaii all state band as a senior in high school without practicing very much. "I'm lazy," said Nobel Peace prize laureate Lech Walesa. "But it's the lazy people who invented the wheel and the bicycle because they didn't like walking or carrying things." Just look at my beginning Greek grammar. No frills. No unnecessarily lengthy explanations. Far from a fatal flaw, succinctness can be beneficial. 

Teachers like me who are prone to laziness tend to avoid unnecessary tasks. Instead, students will perform high-level tasks with minimum input and maximum output. A bit of lazy time today can lead to a more productive time tomorrow! 

My New Workout Routine

Hey all. I was making a new custom workout routine and accidentally created this masterpiece.

Challenging, but I think I can power through it. Even my doctors are shocked at what I've managed to achieve. 

Sad to say, I didn't follow this routine today. I did lat pulldowns. 

And biceps curls. 

And bench presses. 

And pullups. 

I'll need to take at least a month off to fully recover from my workout.

How'd your rest day go today? 

P.S. Today's step count -- even though it was rest day! 

Monday Musings

How's your Monday going? I spent most of the day writing. That, along with getting in a lovely run at the high school track. 

Gotta get my steps in, right?

I also drove to Cary for some Ethiopian grub (migib). Konjono betam!!!! 

Today's Greek class is our penultimate one (can you believe it)? Next week is the final quiz and exam and then -- summer break. What a serendipitous God we serve!! 

Enjoy your evening, friend! 

The Glory of Classical Music

When you hear music that speaks to you and transports you to a time in your life that long since passed, you are listening to something incredibly special. Last night, the North Carolina Symphony performed Mussorgsky's "Pictures at an Exhibition." It's a piece of music that has left an indelible mark on me. Occasionally, a few of the pieces of the classical music era transcend all boundaries. Studies have proven that classical music can reduce stress, boost overall mental wellbeing, and even improve physical performance. For me the beauty of classical music lies in the delicate balance between melody, harmony, rhythm, texture, and tempo -- all of which are SORELY missing in contemporary "worship" music. All of these elements work together to create an emotionally resonant experience. I was reminded last night, even by the title of the finale of the movement -- The Great Gate of Kiev -- that composers are like painters, using different musical instruments to create a palette of sounds. Classical music uses the FULL spectrum of orchestral colors, from heavy brass to the soft tones of the woodwinds. This encapsulates the emotion I felt that day when Becky breathed her last on this earth and passed through "gates of splendor." This element of Mussorgsky's work moves me to tears whenever I hear it. Oh, the wonder of marriage, the gift of life and love -- all this is magnified by this work of divine art. 

It is NEVER wrong to enjoy this music - at any time, never. 

This is truly one the greatest orchestral pieces, ever.

The Position of Hebrews in the New Testament Canon

In the new UBS6, Hebrews is placed, not after Philemon, but after 2 Thessalonians, reflecting its position in the Pauline Corpus in the 5th and 6th centuries. One recent reviewer of the UBS 6 said, in effect, that this change is not a statement regarding the authorship of Hebrews but rather "a reflection of the order found in many ancient biblical manuscripts." Sheesh! That is ridiculous! This is exactly what it is. Hebrews NEVER circulated in the early church as anything other than part of the Pauline Corpus. This is one of the best reasons for espousing the Pauline authorship of the letter! 

Having Goals Is Amazing

I love being around people who are consummate goal setters. They all seem to have several things in common. They set specific goals. They set them in writing. Their goals must be challenging. They must be achievable. And they must have action steps and target dates for completion. Along with being successful at achieving their goals, these individuals always seem to have a positive mental attitude. They visualize themselves exactly the way they want to be. And they give 100 percent in all they do. 

That's how I'd like to live my life. One of my weekly goals, as you know, is to average at least 17,000 steps per day as I train for my upcoming race, climb, and wave riding. I realize that my success starts in my mind. Having weekly goals can help us to focus on what we are hoping to achieve. They give us direction and enable us to overcome inertia and confusion. The essential thing is staying motivated. Here are the steps I managed to get in today by the grace of God.

And here is my weekly average (including my Sunday day off from running). 

Let's face it: I'm protective of my time, just as you are. Something really has to float my boat for me to become committed to it. I think we humans play it way too safe in life. We need to learn how to stretch ourselves and take risks. Rather than dwelling on discomfort, we need to accept it as we chase down our goals. I could go on and on, but I think you get the gist of what I'm talking about. Becky's death sparked in me a desire to embrace a lifestyle of fitness but also to set and reach for goals that I never ever dreamed I would be able to accomplish, all the while having the time of my life. I appreciate the many opportunities the Lord has already given me this year of smashing my goals. I've got my eye set on the prize. I love having goals to propel me forward! 

Shooting baskets at the Y today -- a very enjoyable part of getting in my steps. 

Love for Surfing

Here are today's steps:

And here's me after my run: 

Then here's me 55 years ago. 

Surfing has always been in my blood. Especially the South Shore, with its iconic views of Diamond Head and its longboard, friendly atmosphere. The water is warm, the beach is packed with varied breaks like Kuhio's and Publics, and the waves are characterized by long-period energy that can produce "freight train" style waves even when they look small. 

I can't wait for August. 

Mahalo for this opportunity to share with you my love for Hawaii! 

Death and Memories

This email came today. 

It's a reminder of this Saturday's concert in Raleigh at the Meymandi Concert Hall. 

Featured will be Mussorgsky's Pictures at an Exhibition. This was the concert my daughters and I attended after Becky's death 13 years ago. No bond between human beings is closer than marriage. Marriage is without parallel or precedent. But such extraordinary closeness comes at a cost. No man who has ever been married has escaped the shock of the enormity of the price that is paid for this thing called intimacy. A good marriage is the closest thing on earth to the realization of the coexistence between people. And when that is lost due to the death of one of the partners, there is no deeper grief. This piece by Mussorgsky brought me relief at a time in my life when I desperately needed it. Marriage is a marvelous thing. Only death can sever it, as only love can confer it. For 37 years God granted me the gift of marriage. For 13 subsequent years he has granted me the gift of widowerhood. I will attend this concert and celebrate the memory of those wonderful years of marriage when I could hold my wife's head in my lap and move my hands over her warm skin. Death can never erase those memories, nor can life.

Today's (Boring) Pics

Hi, it's me again just popping in randomly to give you another thoroughly boring training report. I've been working hard on getting into the best shape I can possibly be in before the "big" events of the year arrive -- the ultra in May, the alps in July, and surfing on Oahu in August. I love both lifting and running, as I did today. If you're not a runner or a lifter, of course that's fine. But I hope you have something that can give you that boost too. At my age I look to all the small things daily that make me happy and that aren't going away soon. Don't let age be an excuse for you to hide from things and disappear into a corner. Do what you can do and enjoy what you can enjoy. You just have to notice the little things in life and decide to appreciate them. So for everyone reading this: Think of one thing God allows you to do each day that makes your life just a little brighter and a little less burdensome. Have a great day! 

The pix:

Don't Just See! Observe!

In Greek, it's not uncommon to add a preposition to the beginning of a verb. Ballō means "throw," but ekballō means "throw out." Echō is "have," but katechō is "own." In Mark 1:36 we find the term katadiokō. Diokō means "pursue/search/hunt," but the kata intensifies the meaning: "hunt down." I think katadiokō is a fairly strong term in Mark. It probably means than "followed after him" (KJV) or "searched for him" (CSB, ESV, LSB) or even "pursued him" (RSV). Here's how we translated the verse in the ISV:

"Simon and his companions searched frantically for him." 

In my Greek classes I'm always reminding my students of the importance of careful observation when exegeting a text. This is when we ask and answer the question: "What do I see?" When the palmist prayed, "Open my eyes that I may behold wonderful things from your law" (Psalm 119:18), he was praying for the power of observation. What makes one Greek student better than another? They can see more. That's all. The same information is available to both of them in the text. The big difference is what either one of them can observe. 

Friend, observation is one of the most useful skills you can acquire as a student of God's word. There's a vast difference between merely seeing and carefully observing! 

Civil War Trivia

Can you name the Union Army officer who fought at Gettysburg and later became president after the Civil War? No, it wasn't Grant. Nor was it Rutherford B. Hayes, James A. Garfield, Benjamin Harrison, or William McKinley. Each of these men fought in the Union army during the Civil War and each became president later on. Grant was Commanding General of the Union Army. Hayes served in the 23rd Ohio Infantry. Garfield was commissioned as a colonel in the 42nd Ohio Infantry. Harrison helped raise the 70th Indiana Infantry and served as a brigadier general. McKinley served as a commissary sergeant and delivered rations under fire at Antietam. But none of them was at Gettysburg.

The answer to my question is none other than Union colonel Emil Johann Rudolph Frey of the 82nd Illinois Infantry Regiment. (Yes, this was a trick question!) 

Frey was taken prisoner on the first day of the battle of Gettysburg and held in Libby Prison for 18 months before being exchanged. Frey was born in Basel, Switzerland in 1838. In 1860 he emigrated to the United States and a year later enlisted in the Union army as a private. He held the rank of major at the end of the war. After the Civil War, Frey returned to his native Switzerland and was elected to the Swiss National Council. From 1882-1888, he served as the first ambassador to the United States in Washington, DC. Frey was confirmed as president of the Swiss Federation in 1894. He died on Christmas Eve, 1922. 

So there you have it -- another one of the great surprises of the Civil War! 

Postcard Perfect

My day so far:

1) This morning's Bible study. 

I was in John 15. Wow! Later I'll share with you what I saw.

2) Today's training run. 

I picked the nicest day of the year for it too!

3) After running I went grocery shopping. 

Yes, I park as far away from Food Lion as I can. Steps, steps, and more steps!

4) Art class on the farm :-) 

Right now I'm cooking my big meal for the day, then it's off to do afternoon chores. Thank you Jesus! I love life! 

Gettysburg: The Second Day

These guides at Gettysburg are the absolute best! 

I can't wait to get back to the battlefield this year. Gettysburg was the turning point of the American Civil War. The battle involved over 160,000 soldiers combined, making it one of the largest battles ever fought in North America. Roughly 50,000 men were killed, wounded, or captured over 3 days. Some of the most famous fighting took place in the area described in this video. 

Anyone else just love watching experts at work who excel in their craft? I don't care whether it's a ridiculously detailed analysis of some Greek tense, obscure hiking trails, how to use a power tool, cooking, or whatever. Often the end product of their expertise has no value to me whatsoever, but the value comes with the effort and precision a true expert puts into their work. Thanks Kris, Doug, and Gary. You are truly outstanding in your field. 

Below: Some of my books on Gettysburg. 

Our Distorted View of Health

Today's progress photos:

Recently a stranger at the gym said to me, "You're so skinny!" That term is open to various interpretations I suppose. It can mean lean, fit, unhealthily underweight, or just smaller than average. But the person clearly implied I looked sickly. Sadly, being overweight has become so normalized in our society that healthy leanness is sometimes mistaken for being unhealthy and sick. Excess weight is considered "ordinary," while health and physical fitness are viewed with suspicion. No, I'm NOT saying that health is judged only by waist size. Someone can look slim and be healthy -- or not! Health is judged by things other than mere waist size, including labs, blood pressure, strength, energy, and body composition. But let's be clear: Common is not the same as normal, and excess weight is NOT normal.  Being overweight or obese should not be considered healthy simply because it has become widespread. 

Getting off my soapbox .... 😏

Patiently Preparing

So proud of my Greek students. Here they are taking last night's quiz. 

Instead of rushing out into ministry, they've taken the time to prepare for ministry. For them, Greek is an essential tool in their ministerial toolbox and they've worked very hard to acquire this tool. They realize that a successful ministry requires preparation. So they signed up for a really difficult course and now are about to reap the benefits of all their hard work and study. Again -- so proud of you!! Thank you for patiently preparing and waiting before launching out into the deep. Abraham waited 25 years for Isaac. Joseph waited 13 years between the promise and the palace. Jesus waited 30 years to begin his ministry. God is not slow. His timing is always perfect. 

Today's Workout (and Steps)

Markan Characteristics (According to Voelz)

As promised, here is Jim Voelz's list of Markan characteristics:

• The use of kai both to introduce pericopes and within such units.
• The use of present tense forms to convey past events or to begin pericopes.
• The use of imperfect tense forms in narrative, often to conclude a pericope.
• Verb-subject word order.
• Asyndeton (especially in discourse).
• Genitive absolute constructions.
• hoti recitative.
• The use of hina to introduce object clauses.
• Redundant use of legōn introducing direct discourse.
• "Improper" use of movable nu.
• gar used to introduce an aside.
• The absence of idou ("behold!") in narrative.
• The frequent appearance of euthus ("immediately"). 
• Redundant apokritheis ("andweing").
• Participle strings.

Yes, we love Mark! 

My Run This Day

Today's run was in Wake Forest. 

The race is almost here and I'm doing my best to be prepared. 

If you feel inclined, pray for me as I train. If not it's fine! I hope you are well and staying active!

Family Day!

A wonderful day with a wonderful family. My daughter and her hubby:

And my "weight lifting" grandbaby: 

I wish we lived closer! THANK YOU Karen, Tino, and Noah for an amazing day. I love you so much!!!!