Yin-Yang Cycle Week 7: 9/12-9/18

Sam, Previously: Week 6 here^ 9/12 REST 9/13 Chest & back – yang (4 days since last trained) DB incline @60 8, 8, 6, 6 Push-up 8, 8, 6, 6 Rest :90 Single arm BB row @60 8, 8, 8, 8 (rpe 9.3) V-up 10, 10, 10, 10 Rest :60 Seated vertical cable fly (FC)…

Yin-Yang Cycle Week 6: 9/5-9/11

Sam, Previously: Week 5 here^ 9/5 Arms – yin (6 days since last trained) Tricep dip – 4-2-2 tempo (c-i-e) @25 9, 10, 6 (4 @bodyweight), 5 (5 @bodyweight) Rest :60 Seated DB Curl-to-Arnold press @20 / @25 10 / 10, 10 (rpe 8.9), 10 (rpe 8.9) Rest :60 Cable v-grip overhead ext. (:04 neg)…

Yin-Yang Cycle Week 4: 8/22-8/28

Sam, Previously: Week 3 here^ 8/22-8/24 This week my split and regular training is interrupted by my preparations for the 2019 NYC Writers’ Digest Annual Conference. There was a lot of work to be done to prepare my manuscript before I pitched to agents, and I needed all the time I could spend on it….

Yin-Yang Cycle Week 3: 8/15-8/21

Sam, Previously: Week 2 here^ 8/15 REST 8/16 Legs (Hotel workout) DB Goblet pause squat @50 10, 10, 10, 10 Bosu Ball v-up 10, 10, 10, 10 Rest :60 Lying DB leg curl 4-2-4 @40 10, 10, 10, 10 Rest :60 Treadmill DB walking lunges @40 (20/20)/ @60 (30/30) 10, 10 / 10, 10, 10…

Yin-Yang Cycle Week 2: 8/8-8/14

Sam, previously: Week 1 here ^ 8/8 Chest & back – yin (5 days since last trained) Smith Machine flat bench 6-2-2 *weight of machine not included (Pre @50) @70 / @100 6 (rpe 6) / 8 (rpe 7.4), 8, 8 (rpe 8.4), 6 Rest :60 BB bent over row 4-2-2 @135 / @95 8, 6…

Yin-Yang Cycle Week 1: 8/1 – 8/7

Sam, previously: explanation of new workout split here^ 8/1 Legs – yang BB stiff led dead @135 / @185 / @135 10 (rpe 6) / 10 (rpe 8/5), 8 (rpe 8.5), 6 (rpe 9.0) / 10 Rest :90 BB split squat @125 / @135 / @125 10 (rpe 7.3) / 8 (rpe 8.7), 8 (rpe…

Designed to Move

Sam, “Humans are designed to move. Since emerging as a distinct species, humans moved (exercised) to secure food, escape from dangerous situations, attract mates, and do a variety of other activities that have allowed the species to thrive. [. . .] the organ systems involved in energy metabolism function best when subject to regular physical…

When the Turkey’s Ready and Only Then

Sam, I write to you this post at a timely moment. November hosts the annual challenge many writers will take up: National Novel Writing Month. The objective of NaNoWriMo is to compose a 50,000 word manuscript within the dates of November 1 and November 30. Whether or not you accomplish the assigned criterion by November’s end…

The Author’s Platform

Sam, I think I have neglected to address to you an important piece of why I want to publish my novel Project Stripes. It deals with the author’s platform, a hard to define term agents and publishers want to know about when being queried. What I understand: the platform is my ability to sell my…

Tales & Trails

Sam (S.omebody who A.in’t M.e), This summer has flown by. Hasn’t it? For some it’s prime reading time outdoors under the sun. There’s no better season to stretch out on the beach with a good book or staying inside during a summer storm hooked by that title you always meant to get in to. Now,…