My Actifit Report Card: January 29 2019

I’m still not feeling so well so it’s another 30 minutes on the elliptical. Did my Gorilla Bow workout using Dr John Jaquish’s week 11 workout 1 and 2.

Gorilla Bow
390 lbs on Bow Week 11 workout 1
-Chest Press 23x 390 5 second holds diminishing range of motion to near fatigue
-Overhead Press 10x32 5 second holds diminishing range of motion to fatigue
-Squats 12x45 5 second holds to fatigue
-Split Squats 10x32 5 second holds to fatigue
-Tricep push down 15x390 5 second holds diminishing range of motion to near fatigue

Gorilla Bow
390 Week 11 Workout 2
-Dead Lift 10x390 5 second holds diminishing range of motion
-Chest Row 6x 290 5 second holds to fatigue
-Chest Row 3x 290 5 second holds to fatigue supinated
-Bicep Curls 6x77 5 second holds diminishing range of motion to fatigue
-Heel Raises 10x250 5 second holds

My "Daily Visit with God" Journal/Devotional tool is online on Amazon.
Check it out at, https://www.amazon.com/dp/1723870420?ref_=pe_870760_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) 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.

Aerobics