💯Pastor Paul B💯
@PastorPaulB1
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I’m a former pastor, worker in Central Africa, teacher, Christian counselor, writer, & cancer survivor who loves Jesus, loves helping ppl, & loves working out.
Western NC / Central Africa
Joined August 2018
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Chemo went well. I did need a nap afterwards. But then I got some wrk done, walked the dog, did a shoulder workout & finished it off w/some farmer walks up n down the driveway. #💯club💯
#DOWORKSON
#cancersurvivor
#thankyoujesus
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64 yrs old today, 9 yrs after being diagnosed w/an incurable blood cancer. Every day is a GIFT. It’s that 3rd day after chemo when the steroid wears off & I feel rotten, but I did that Birthday workout anyway! THANKFUL.
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Chemo day, going slower than usual & I’m getting impatient to get out of here. Gotta swing by the office, then start food prep for the thanksgiving feast tomorrow, and get in that leg workout! But I’ve got so much to be thankful for - not gonna complain!
#thankful
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Ok, 360 lbs for leg press is light, I know. But for a short, old guy with a blood cancer and degenerating discs, it ain’t too bad. Next week: 450lbs. 2 reasons I’m doing as well as I am: God's grace & weight training. #💯club💯
#oldmanfitness
#DOWORKSON
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Crisis: I think it’s time to cut out the nightly big bowl of ice cream. Wife says my belly is looking kinda pudgy (evidence below) & I could lose a pound or two… I’ve NEVER had to watch my diet B4 & this is traumatic! 😩🤣
#DOWORKSON
#💯club💯
#oldmanfitness
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Chemo day! Thought I’d try to get in a light leg & core sesh b4 treatment this morning, b/c I never know how I’ll feel afterwards. What I discovered: DO NOT sign me up for A.M. workouts. 🤮I’ll stick to evenings, thx. #💯club💯
#DOWORKSON
#oldmanfitness
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Tomorrow is chemo day, & after a morning at the cancer center I might feel great, or I might be lying on the couch all afternoon- it’s unpredictable. So I got in that back & core session today. If I feel good after tomorrow’s chemo - it’ll be a bonus! Staying thankful.
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I’ll be 65 next month, so I’ve gotta enroll in Medicare before November ends- today would be good. But first, I had to get in my core workout - which is a lot more fun than Medicare. Hanging leg raises, L-sit pull-ups, planks & side planks, & windshield wipers.
#oldmanfitness
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At 63, on monthly chemo, I’m thankful for a slower day, a chance to catch up on lost sleep after 3 days travel & a long Saturday training volunteers. Just did my hotel room workout. Feeling fresh!
#100club
#thankyoujesus
#doworkson
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Overall, my monthly chemo is easy to tolerate. 3rd or 4th day after, the steroid in the mix wears off & I crash. Last month was easy. Today I feel like I’ve been hit by a truck, and mentally, I’m grouchy & depressed to the point of being irrational. But it’ll pass!
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On the left: 2013, wasting away with cancer but I hadn’t been diagnosed yet, 125 lbs. On the right: 2024, healthy by God’s grace - & working to keep it that way, 165 lbs. Never underestimate the power of prayer + perseverance.
#thankyoujesus
#multiplemyeloma
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Chemo day VICTORY!! I just benched the 100 pound DB’s for 6 solid reps. I’m not counting the first one since it was wobbly & I needed an assist getting stabilized - or it would have been 7. Heaviest I’ve gone before is the 85’s. Thanks to my 💯fam for the encouragement !
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Just had a great arm workout! When diagnosed w/Multiple Myeloma in 2013, I was down to 128lbs, lost my muscle mass & had holes in my bones. 80% of bone marrow was cancerous. Along w/treatment, lifting has been the best thing I’ve done to regain & maintain health.
#MYelomaSTORY
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It’s that time again! Monthly chemo - hoping to get out of here in time for a good leg workout in the woodshed. Happy hump day everyone!
#Maintenancechemo
#thankful
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When you’re my age, the weeks go by so fast - chest day again already! And core - I’ve been slacking on it & this is another ‘when you’re my age’ thing: You have to work harder to keep it tight, unlike when you’re 25, eat pizza everyday & still have a 6-pack!
#thisis65
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What a day! Chemo all morning, lunch w/my local pastor. Then I took my NASM personal trainer certification exam…and PASSED! And got in a leg session before dinner. All in all a good day!
#NASM
#personaltrainer
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Did the monthly chemo today. Usually take the day off, but had a mtg w/the VP of our organization this afternoon & needed to be there! So it was a long day & I missed the workout- but tomorrow I WILL get it done!
#cancersurvivor
#doworkson
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Post-chemo day back, bicep & core sesh: 4x8 wide-grip pull-ups, 3x10 L-sit pull-ups, 3x12 hanging leg lifts, 4x10 lat pull-downs, 4x10 cable rows, 4x10 bent over DB rows. Used that chemical energy from the steroid in my chemo mix.
#doworkson
#100club100
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Happy I got in a workout today. Tomorrow - bone marrow biopsy to see how things are with the Multiple Myeloma. This procedure hurts like 😩#%^🖕🏼. I’ve had it 4 times no sedation. Call me a pansy, but this time I’m getting sedated & I’ll be a space cadet the rest of the day.
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Kicking off Christmas vacation with the monthly chemo, then a (hopefully beast mode) chest session this afternoon, since I’ll be all jacked up on chemicals! 🤪 Wishing you all a strong start to the week!
#doworkson
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Decent chest day, but I didn’t have my usual strength. Maxed out dumbbell bench press w/the 75-pounders for 10 reps. But thinking I don’t want my pecs to grow anymore w/out getting bigger arms. Thoughts/suggestions? #💯club💯
#DOWORKSON
#oldmanfitness
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Things went great - & pretty fast this morning! In & out in under 4 hrs. Had lunch, I’ll check work emails, catch a nap & hit the gym for chest day. Hoping the dexamethasone (steroid in the chemo mix) kicks in for that extra burst of chemical energy! Thx all 4 the🙏🏼n kind words!
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My birthday present ( I’ll be 64 on Dec 22) arrived early! Isn’t it beautiful? Just waiting on the plates to get here and I’ll be having loads of fun!
#doworkson
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A little chest session in the woodshed. Still struggling with the painful rib problem & it’s killing my sleep (maybe some strained muscles?) but trying to work around it & stay on track.
#oldmanfitness
#cancersurvivor
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Since my ‘win the day’ post: a hospital visit in Congo, IV antibiotics, 3 rough days of travel. Got home at 1:30 am. Now: getting my monthly chemo. Sometimes ‘winning the day = getting thru the day alive! But I’ll be hitting the gym again asap.
#doworkson
#wintheday
#thankful
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Thanks so much everyone for all the prayers & encouragement! Bone marrow biopsy done and I’m back home. The sedation was a little disappointing- I remained wide awake but a bit less anxious, and it did take the edge off the pain. Not it’s nap time!
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I’m gonna keep harping on this - especially for the mature lads & ladies who lift - don’t neglect your core! Train it faithfully, you’ll avoid injury & improve stability!
#thisis65
#cancersurvivor
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After 2 crappy post-chemo days, got in a workout in the woodshed - legs & core. #💯club💯
#oldmanfitness
#cancersurvivor
#corestrength
#thankyoujesus
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It’s chemo day again. The poor nurse tried a big vein that I know always rolls… then a small vein that usually works but he blew it out flushing it. I felt so bad for him 😂. Finally just used the big AC vein so we can get on with things!
#chemoday
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I’m heartbroken - had to say goodbye to our beautiful Freya the husky today. She was sick & suffering more than we knew. She was by my side as a 6-month old puppy when I was nearly dead w/cancer 10 yrs ago, & has been such a great companion ever since. Rest easy Freya-girl 🥲
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My chemo appt wasn’t until 12:30 - so I got in my chest workout late-morning and went from the gym to the cancer center. It was a solid workout with DB press, incline DB press, decline bench press, push-ups w/a 45lb plate on my back, and some triceps work. Thankful!
#diworkson
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It’s that day of the month again! Sticking with the same chemo mix while we wait for test results. Hoping to get in a leg workout later today - just have to work around the rib/muscle spasm issue. But we don’t quit!
#oldmanfitness
#cancersurvivor
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It’s that day again! Postponed chemo 10 days or so to do a work trip to South Sudan, so this is how I’m kicking off February. Hoping to get in a good chest workout later today !
#doworkson
#cancersurvivor
#thankful
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March is Multiple Myeloma awareness month. MM is a cancer of the plasma cells & starts in the bone marrow. It can damage bones, kidneys & other organs, & weaken the immune system. Research & new treatments have increased life expectancy. In the fight for 10 years & thankful!
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Getting in that hotel room workout on a Friday night. Needed to hit legs, so overhead squats with a loaded suitcase.
#doworkson
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Atlanta Botanical Gardens with one of my favorite little people.
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@mimikmorgan
I DO NOT understand people going vegan, especially as they get older. Building & keeping muscle is the key to aging well. Every vegan I see looks looks frail, pale & has no muscle. Why would anyone want that??
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Check it out: my personal training promo video. Aging is not a problem, it’s a privilege.
#doworkson
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Just before the holidays & my 64th birthday, and just after 4 days of eating all the things & no workouts. A reminder that a few days of celebration & indulgence will not wreck you, so don’t freak out on yourself. Just don’t let a few days turn into a few months, right?
#chill
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Post-chemo arm day underway! Each arm got stuck twice today, and twice in my midsection for subcutaneous injections. But these arms don’t care, they’re still gonna pump iron & the core is still gonna crunch!
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You can create good habits & routines - and you can also lose them. Adequate rest is important, BUT, if you skip a workout every time you feel tired, you’re on a slippery slope towards undisciplined & out of shape. Don’t go there!
#doworkson
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After 5 days of no workouts due to a gnarly dental surgery, I’m back! Had a fun back & bi’s session. I turn 65 on Friday, been battling an incurable blood cancer for 10 yrs. It’s ALL God’s grace that I’m alive, but I’m not wasting that grace sitting on the couch! You with me? 💪🏽
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It’s that day of the month again -feeling good and hoping to get in a leg workout after this chemo session! Happy hump day everyone!
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That quick post-chemo nap turned into 2 hrs passed out on the couch 😂. But then I got up and had a great chest sesh. I think the dex kicked in w/that energy & edginess (translate: unhinged 🤣). So it’s good I worked out alone in the woodshed. Thx for the support today club 💯!
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Birthday
#65
✅. It’s been a great day! A quiet morning & some work on my personal training biz, the Atlanta High Museum of Art, a good chest workout, a great dinner, and lots of fun with my granddaughter. Thank You Jesus!
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It’s that day again! Monthly chemo to keep the multiple myeloma in check. Looking forward to a good leg and core workout later, gotta keep fighting the good fight!
#DOWORKSON
#oldmanfitness
#muliplemyeloma
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Couldn’t get my monthly chemo last week due to insurance nonsense. That’s fixed, so I got a call at the office this morning to be at the cancer center within the hour. All hooked up and getting this done while I answer work emails. Wishing everyone a strong start to the week!
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It’s that day of the month! Gettin’ all jacked up on chemo this morning, planning on a good leg session this afternoon: squats, lunges, deadlifts & who knows… something to hit the hamstrings hard. Taking suggestions here - design a leg day for a 65 yr old cancer patient 😂.
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Had a tooth extraction this morning that turned into major oral surgery since the roots went into the sinus cavity & were also fused to the bone… it was ugly! Not allowed to work out for a week! Praying it all heals quickly! My 65th B.D. is 9 days away & I want to enjoy it!
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35 yrs ago in Congo, I gained a reputation preaching in the local language & became widely known as Mwana Mboka (village kid). Leaving was the worst heartbreak & I went back to being a nobody. I heard today I’m fondly remembered by many. Next month I go back & reconnect. Life ✨
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Rest day. Every time I travel in Africa for work, it’s like an unintentional cut. I would like to add more bulk, not lose weight - but that’s just the way it goes here! After an active day yesterday in the 100+ degree heat, I’m low on energy today & taking it easy.
#restday
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After cutting yesterday’s workout short due to no energy & feeling rotten, I got 9 hours of sleep last night & came back strong today for shoulders!
#doworkson
#thankful
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Looking for suggestions: what’s your ‘go-to’ pre-workout, and what are your best body-building supplements?
#100club100
#oldmanfitness
#supplements
#alittleboost
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It’s chemo day, which is great b/c it’s also leg day! The dexamethasone (a strong steroid) in my chemo mix makes me edgy, angry, & wound up w/ chemically-induced energy. Just right for a legit leg session! What was that old DuPont slogan? ‘Better living through chemicals 🤣.
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At a work conference, super long days, but I got in a quick chest & core workout just before dinner.
#oldmanfitness
#cancersurvivor
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It’s been one of those low energy days I sometimes experience, but I did a little shoulder workout in the woodshed and came out refreshed!
#doworkson
#cancersurvivor
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Chest day - but I began with some stretching & warm-up. Then DB bench press with lighter weight but lots of volume, DB pull-overs, and then these ‘wood-chopper’ things (I’m not sure if that’s the proper name for them), for some variety.
#doworkson
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The base where I’m working in South Sudan has a great workout space - open-air but w/ a roof. And new equipment since I was here last - a pec deck! Did a mix of machine work & various DB lifts. Worked chest & shoulders hard. Just what I needed after sitting on a plane 13 hrs!
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It was a successful arm & shoulder day, with something new - a trainer! He got me out of my rut and it was a great workout setting bi’s & tri’s on 🔥!
#100club100
#doworkson
#oldmanfitness
#cancersurvivor
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Beautiful warm day, had to take at least part of my shoulder workout outside. Great to be in the sunshine!
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Transformation Tuesday: left- April 2013 , 5 months b4 I was diagnosed with Multiple Myeloma, an ‘incurable’ blood cancer. Right: 2022. God has been really merciful to me & each new day is a bonus.
#thankful
#💯club💯
#DOWORKSON
#cancersurvivor
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Got home from a good but exhausting Africa work trip 1 wk ago & right back to the office, no rest & no workouts all week. This morning I made myself get back to it at a hotel gym, b4 preaching at a friend’s church near Albany NY. Home tomorrow - vacay & daily workouts planned!
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After 2 wks in Africa & 26 hrs in flights & layovers, got home last night. ZERO energy for the gym but I went anyway & did legs - I can tell they’ll be screaming at me tomorrow. After weeks of post-surgery recovery & work travel, it’s time to
#doworkson
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It was chest /tri’s day. It went ok. My goal is to put up the 100lb dumbbells for at least 6 reps. Right now I’m maxing out on the 75s for 10 reps… I’ve had some setbacks & still have a ways to go. But I’m keeping my goal in front of me.
#doworkson
#oldmanfitness
#cancersurvivor
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Just had a fun leg session in the woodshed - plenty of energy which hasn’t always been the case lately! Air squats, front squats w/dumbbells, lunges w/dumbbells & Bulgarian split squats 🔥. Thankful for a good session!
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Hope you’ve all had a strong start to the week! It was a modified chest session due to some shoulder impingement. 2 months ago it was the right shoulder, now the left has decided to take a turn at being fussy. 😑 But I worked around it and got something done.
#doworkson
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Too many long days this week and NO energy, but I made myself do work, b/c that’s what we do, right? Low weight/high rep RDLs, pull-ups, hammer curls, bicep curls, and core work every time! In Cotonou, Benin.
#DOWORKSON
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It’s that day of the month again! Got here early so hopefully chemo will be done & I’ll be outta here by noon. It’s a gorgeous day here in the mountains so maybe I’ll do some of my leg workout outside - farmer walks with the dumbbells?
#cancersurvivor
#oldmanfitness
#thisis65
7
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It’s that day of the month! All hooked up for the monthly chemo. Planning to do a fun arm & core workout this afternoon. One of my lab results was concerning, so the oncologist wants bone marrow biopsy & PET scan scheduled. In the meantime I’m gonna trust God & keep grinding.
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My hotel here in Goma, DRC, has a ‘salle de sport!’ (A gym). It’s not much and some of the equipment is broken, but there was enough to do a back & biceps session & I’m happy!
#doworkson
#100club
#oldmanfitness
#travelfit
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Chest session in the woodshed after work today - 3 weeks today since surgery & one more week until I’m back to working out the way I’m used to!
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What a week! Terrible sleep (between 3 to 5hrs/night), stomach bug, long work days. No workouts. Chemo today. Usually get in a workout on chemo day, but I’m gonna see how it goes & what kind of energy I have later. Hate resting, but I’ll be back at it soon!
#oldmanfitness
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Still being careful not to break anything after the hernia repair, but it’s 2 weeks today since surgery & the doc said I could work arms, so I had a nice little bi’s & tri’s session in the woodshed. Thankful!
#doworkson
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I’m not cautious by nature, but being on chemo, I have to be careful to not get sick w/random crud. Thanks be to God, I just spent 2 weeks in a crowded warehouse working w/hundreds of volunteers each day, & I came out still healthy! Also it’s chest day and my pecs partied hard💪🏽
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It wasn’t my best back & biceps day - low energy & feeling out of it, but I did something.
#doworkson
#oldmanfitness
#cancersurvivor
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Started out with squats & lunges, but finished w/with some intense core work - gotta whip that midsection back into shape after hernia surgery and work travel!
#doworkson
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It was a long, hot, good day & when I arrived at my hotel in Juba, I just wanted to fall into bed… but I hit the hotel gym which turned out to be decent for a hotel gym, and got it done: back, biceps & core. And yes, I’m as tired as I look 🤣.
#oldmanfitness
#backday
6
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42
Despite just under 5 hours of sleep last night (it’s an old man thing) I felt good this morning and hit chest & back both. Now I’m tired & hopeful for a restful night!
#oldmanfitness
#doworkson
5
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After legs at the gym & lunch, it was yard work, a nap, Moroccan chicken w/lemon & olives for dinner, and then 100 pushups before I slice into this coconut-pecan cake I made. Used only half the sugar the recipe called for.
#weekenddessert
4
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Ended my extended weekend with a solid Monday chest session! Feeling good!
6
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Had a fun but tiring day at Sea World with some of our African staff & volunteers. Then took advantage of the only free evening I’ll have until Sunday, & had a nice back workout at the empty hotel gym.
#doworkson
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Time to win the day! Focus on today’s tasks; don’t waste energy fretting about tomorrow! ‘Can any one of you by worrying add a single hour to your life? Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own. (Mat 6)
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Just had the crappiest chest & tri’s workout due to really low energy. Could not get the 80 lb dumbbells up for 10 reps, stalled out at 8… But a crappy workout is still way better than no workout.
#doworkson
10
3
46
Happy Flex Friday! Trying to put all that turkey (& everything that went with it) to good use on a chest session in the woodshed 😁💪🏽. That chemical energy from Wednesday’s chemo is wearing off & I can feel the crash coming … so I had to get it in!
#thankful
#cancersurvivor
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Leaving the gym after a great morning chest workout. Might do some core this afternoon.
#doworkson
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After doing the Murph yesterday, I felt like I might die 😂, so I’d planned today as a rest day. But I’ve felt great - not tired or sore - so I went ahead with the chest workout. Maybe I should do the Murph more often! Tomorrow is monthly chemo & if all goes well, back day!
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And just like that, it’s Friday! FLEX Friday. Looking forward to some rest this weekend, but I knocked out an arm & shoulder session right after work. Now for a nice chuck of beef filet for dinner!
#oldmanfitness
#thisis65
#cancersurvivor
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Had double hernia surgery on Wed… I know it’ll be a few weeks before I can return to lifting - but patience is not my strong suit & I’m not sure what to do with myself in the meantime lol. I promise I didn’t pick up anything - just thought I’d check in & say hi y’all!
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Had a great chest & core session this evening. Gotta keep on building!
#oldmanfitness
#doworkson
9
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Thankful for the weekend! Yard work & house chores & all that, some creative things, reading & praying & definitely a little rest. But I’m kicking it off with a good, unhurried shoulder session in the woodshed!
3
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Post-chemo (& post-dinner time) workout - legs & core: ✅ It was a long chemo session & a long day overall, but I’ve been getting by w/the bare minimum of exercise this month (for a number of reasons). But no time like NOW to get back on track! Can’t be a pansy!
#doworkson
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Breaking: Hernia surgery scheduled for next Wednesday 1/11… laparoscopic so doc says I should be able to cautiously resume workouts after 2 weeks or so. But I’ve never been cautious, so y’all need to pray for me 😂. Anyway, I need to crush my workouts for the next week!
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Post chemo leg workout ✅. Some static stretching, squats, lunges, deadlifts & jumping lunges. Thanksgiving food prep is under way, and I think that chemical energy from the dexamethasone in the chemo mix is kicking in! Happy Thanksgiving everyone!
#thankful
#oldmanfitness
7
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A midweek reminder: transformation happens one day at a time, one workout at a time, maybe even one rep at a time. There’s no ‘hack’, only showing up & doing the work will get you there. Don’t stop now!
#oldmanfitness
#cancersurvivor
#thankful
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