Furious Fathering

CSD StrongDad Program: Dec. 22, ’13 – Flashback To Jake “The Snake” Roberts

Posted on December 22, 2013 by Cool Pappa

I can’t kick it about my workout, because I was just excited about the song that popped up on my playlist while I was training. I wasn’t expecting Jake The Snake’s theme song to come on as I was getting ready for a set of dips, but boy did that get me hyped for my set!

I was a big wrastlin’ fan in the ’80’s (along with my cousin Heavy T) and Jake’s DDT was one of my favorite finishing moves. Off the top of my head, I can’t think of anyone who had a quicker move than he did. The Pile-Driver was fast. The Figure-Four took too long to set up and flying off the rope was risky and took forever as well. But the DDT could be slapped on an opponent immediately.

So yes, I had a quick workout today. You can see that below.

But check out the following vids and go back in time with me! And if you like, let me know your favorite “finishing move” in the comments section.

Anybody remember Saturday Night Main Event? I enjoyed this more than any Monday Night Football game (okay, except for maybe the ’85 Bears vs. Dolphins).

Sun, Dec 22, 2013 0:39 (8:32 AM – 9:11 AM)

Exercise		Weight (lb)	Reps	Rest	% 1RM	% Ttl Weight

1 Squat – Barbell Bottoms Up Failed on first attempt 1RM: 343.2 Ttl Weight: 5,660 Ttl Reps: 28 Avg Weight: 202.1	1	85	× 5	120	25%	7.5%
	2	135	× 5	120	39%	11.9%
	3	185	× 5	60	54%	16.3%
	4	225	× 3	120	66%	11.9%
	5	275	× 3	120	80%	14.6%
	6	305	× 2	120	89%	10.8%
	7	305	× 5	120	89%	26.9%

2 Chest Dips (Parallel Bars) Body Weight ⊕ 90% Day 1RM: 221+125 12/7/13: 221+134 Ttl Weight: 5,279 Ttl Reps: 19 Avg Weight: 277.8	1		× 5	60	62%	20.9%
	2	+45	× 5	60	75%	25.2%
	3	+70	× 3	60	82%	16.5%
	4	+90	× 3	60	88%	17.7%
	5	+125	× 1	90	97%	6.6%
	6	+125	× 1	90	97%	6.6%
	7	+125	× 1	60	97%	6.6%

12/22/13 – All exercises (lb)

Total weight	10939 lb
Front Thighs	5660 lb
Glutes	5660 lb
Pecs	5279 lb

Other exercised muscles: Hamstrings (Rear Thighs), Triceps, Anterior Deltoids (Front Delts), Rectus abdominis (Abs)

CornerstoneDad Announcement: Cornerstone…Grandfather?

Posted on December 21, 2013 by Cool Pappa

My son KD, now has one that he will lead…

Yes, that’s right!

Kory Devon is now building his own quiver, making me a Grandfather.

It is amazing to think that our family now has another generation added to it.

My grandfather was “Pop”.

My father took on the name “Lillpappa”.

Therefore, I will be taking on “Cool Pappa”.

This is also influenced by Negro League baseball player, James “Cool Papa” Bell.

While I’m sure I’ll be blogging about many of my thoughts from the eldership promotion, I’ll say right now that the biggest blessing that remains on my mind is that my father is still alive, I am still alive, my son is still alive and my grandson is now alive. Together, we all now span almost seven decades of life. From WWII, the Civil Rights Movement, Reaganomics, computers, the internet, 9/11, The War on Drugs, The War on Terror and so much more.

God has been so good, so all I can do now is just be so thankful…for life.

CSD aka “Cool Pappa”

CSD StrongDad Program Dec. 20: This Week Is Finally Over, Now Lets Go Lift Something Heavy

Posted on December 20, 2013 by Cool Pappa

Looks like Terry Crews is a Hammer Strength fan as well. Crews definitely makes my list of Bros I'd like to train with one day.

Looks like Terry Crews is a Hammer Strength Hi-Row fan as well. Crews definitely makes my list of Bros I’d like to train with one day

…and I’m glad about it!

After a hectic week in the office, my sleep hasn’t been the best and I thought about skipping today. However, what a way to celebrate the week being over than hitting the gym?

“My” power rack was taken when I arrived as the gym was rather busy. Therefore, I started with the Hammer Hi-Row. Does the strength gained with heavy deadlifts cross-over to other exercises? Well, in every “test”, it certainly seems that way. I had not performed the Hi-Row in quite a while and I blew away my past 1RM.

After that, the dude in the power rack left, so I left high-tailed it on over and grabbed it before someone else did. I was nice and left it after Rack Dead’s because I know another guy wanted to come on over and use it. Therefore, I finished with Smith Machine shoulder presses instead of Military Presses.

So needless-to-say, with hi-rows and rack deads, my lats will be talkin’ to me when I get out of bed tomorrow!

Weight: 221

Sleep: Shallow 7hrs.

90% Day

Fri, Dec 20, 2013

Exercise		Weight (lb)	Reps	Rest	% 1RM	% Ttl Weight

1 Rack Deadlifts 1RM: 575 12/4/13: 635 Ttl Weight: 8,320 Ttl Reps: 24 Avg Weight: 346.7	1	225	× 5	90	35%	13.5%
	2	275	× 5	90	43%	16.5%
	3	315	× 5	90	50%	18.9%
	4	365	× 3	90	57%	13.2%
	5	405	× 1	90	64%	4.9%
	6	495	× 1	90	78%	5.9%
	7	525	× 1	90	83%	6.3%
	8	575	× 1	90	91%	6.9%
	9	575	× 1	90	91%	6.9%
	10	575	× 1	90	91%	6.9%

2 Hammer Lat Pulldown 1RM: 225 Ttl Weight: 2,985 Ttl Reps: 29 Avg Weight: 102.9	1	45	× 10	60	20%	15.1%
	2	90	× 5	60	40%	15.1%
	3	115	× 5	60	51%	19.3%
	4	135	× 3	60	60%	13.6%
	5	165	× 3	60	73%	16.6%
	6	180	× 1	60	80%	6.0%
	7	205	× 1	60	91%	6.9%
	8	225	× 1	60	100%	7.5%

3 Shoulder Press (Smith Machine) 1RM: 164.6 Ttl Weight: 1,510 Ttl Reps: 12 Avg Weight: 125.8	1	90	× 5	60	55%	29.8%
	2	140	× 3	60	85%	27.8%
	3	160	× 1	60	97%	10.6%
	4	160	× 1	60	97%	10.6%
	5	160	× 2	60	97%	21.2%

12/20/13 – All exercises (lb)

Total weight	12815 lb
Lats	11305 lb
Lower Back	8320 lb
Front Delts	1510 lb

Other exercised muscles: Trapezius (Traps), Gluteus maximus (Glutes), Triceps, Pectoralis (Pecs), Lateral Deltoid (Side Delts), Rectus abdominis (Abs), Forearm muscles (Forearms), Hamstrings (Rear Thighs), Quadriceps (Front Thighs), Posterior Deltoids (Rear Delts)

1) 1RM is not calculated for over 6 reps.

2) ‘% 1RM’ = Weight / 1RM. GymGoal uses ‘Actual 1RM’ if you record it, otherwise it uses the best calculated 1RM for the last 90 days.

3) ‘Raw Volume Index’ = ‘Total Weight Lifted’ divided by bodyweight. ‘Scaled Volume Index’ = ‘Total Weight Lifted’ / (Bodyweight ^ 0.67)

4) ‘Intensity Index’ = ‘Scaled Volume Index’ divided by total reps.

CSD StrongDad Program: 12-18-13 – Letting Off Some Steam

Posted on December 18, 2013 by Cool Pappa

Now this is a side profile!

Car issues today had me not in the best of moods. After all, I already hate living in a cold weather place, and that dislike grows even stronger when you’re out in the cold trying to get a car started. So that’s the bad part.

The good part? The car died in the driveway as I was getting ready for work. On Monday it died on me on the way to work, it was two-degrees outside, and I had a suit on for a can’t miss presentation I had to give.

Also, I was able to make it into the gym instead of tomorrow. So, planning ahead like all gym-rats should, I should be able to hit it Wed, Fri. and Sun.

So today was the day to hit legs and my power rack was taken (notice I said, “my”? Because when I enter, I own it) but not today! Some other cats had it locked down and it was all good as they weren’t doing curls or anything.

My eating has been on point over the last week or so. So I’m proud of my 221.5, cause that’s not pizza weight!

Sleep: 6 hours

The order was actually: Leg Press, Dips, then Reverse Curls – 80% Max Day

Wed, Dec 18, 2013

Exercise		Weight (lb)	Reps	Rest	% 1RM	% Ttl Weight

1 Chest Dips (Parallel Bars)Body Weight ⊕ 1RM: 221.5+115 12/7/13: 221.5+133.5 Ttl Weight: 4,460.5 Ttl Reps: 17 Avg Weight: 262.4	1		× 5	60	62%	24.8%
	2	+25	× 5	60	69%	27.6%
	3	+45	× 3	60	75%	17.9%
	4	+90	× 1	60	88%	7.0%
	5	+115	× 1	60	95%	7.5%
	6	+115	× 1	90	95%	7.5%
	7	+115	× 1	60	95%	7.5%

2 Reverse Arm Curls (Barbell) 1RM ⁽¹⁾ 12/12/13: 95.6 Ttl Weight: 1,910 Ttl Reps: 30 Avg Weight: 63.7	1	55	× 12	60	58%	34.6%
	2	65	× 10	60	68%	34.0%
	3	75	× 8	60	78%	31.4%

3 Leg Press (45¬∞) 1RM: 710 12/2/13: 874.3 Ttl Weight: 10,660 Ttl Reps: 35 Avg Weight: 304.6	1	90	× 10	90	10%	8.4%
	2	180	× 5	120	21%	8.4%
	3	270	× 5	120	31%	12.7%
	4	360	× 5	120	41%	16.9%
	5	450	× 3	120	51%	12.7%
	6	540	× 3	120	62%	15.2%
	7	610	× 1	180	70%	5.7%
	8	710	× 1	180	81%	6.7%
	9	710	× 1	180	81%	6.7%
	10	710	× 1	180	81%	6.7%

12/18/13 – All exercises (lb)

Total weight	17030 lb
Front Thighs	10660 lb
Glutes	10660 lb
Pecs	4461 lb
Forearms	1910 lb

Other exercised muscles: Triceps, Anterior Deltoids (Front Delts), Biceps, Hip Adductors (Inner Thigh), Calves, Trapezius (Traps), Hamstrings (Rear Thighs)

1) 1RM is not calculated for over 6 reps.

2) ‘% 1RM’ = Weight / 1RM. GymGoal uses ‘Actual 1RM’ if you record it, otherwise it uses the best calculated 1RM for the last 90 days.

3) ‘Raw Volume Index’ = ‘Total Weight Lifted’ divided by bodyweight. ‘Scaled Volume Index’ = ‘Total Weight Lifted’ / (Bodyweight ^ 0.67)

4) ‘Intensity Index’ = ‘Scaled Volume Index’ divided by total reps.

CSD StrongDad Program: 12-15-13 Sleep Does The Body Good – Part II

Posted on December 15, 2013 by Cool Pappa

“Men who are unhappy, like men who sleep badly, are always proud of the fact.“
Bertrand Russell

I normally never lift weights two days in a row. However, I’m just too busy and mentally stressed during the work-week. Combine this with the 5 1/2 – 6 1/2 hours of sleep I get each night, and it’s just too hard to feel optimal when it’s time to train. Therefore, I may start lifting on Saturday, Sunday, and only again on Thursday. Generally, I get a decent night’s rest the night before and my calories are increased on the weekend, so why not put them to use?

Today was a 90% day, so I pushed it a bit more than I so far this week. Best exercise of the day? Weighted chins! One rep with 55 lbs…no problem!

I have a long way to go to catch up with this guy!

Weight: 220

Sleep Time – 8 hrs.

Sun, Dec 15, 2013 0:24 (1:15 PM – 1:39 PM)

Exercise		Weight (lb)	Reps	Rest	% 1RM	% Ttl Weight

1 Machine Chest Press (Seated) 1RM: 112.5 Ttl Weight: 1,480 Ttl Reps: 19 Avg Weight: 77.9	1	45	× 5	90	40%	15.2%
	2	70	× 5	90	62%	23.6%
	3	90	× 3	90	80%	18.2%
	4	100	× 3	90	89%	20.3%
	5	110	× 1	90	98%	7.4%
	6	112.5	× 1	90	100%	7.6%
	7	112.5	× 1	90	100%	7.6%

2 Chin-ups (Front, Underhand)Body Weight ⊕ 1RM: 220+27.5 Ttl Weight: 3,765 Ttl Reps: 17 Avg Weight: 221.5	1		× 5	90	89%	29.2%
	2		× 5	90	89%	29.2%
	3		× 3	90	89%	17.5%
	4		× 3	90	89%	17.5%
	5	+25	× 1	90	99%	6.5%
	6				89%	0.0%
	7				89%	0.0%

3 Bench Press (Dumbbell, Incline) 1RM: 79.4×2 Ttl Weight: 1,350 Ttl Reps: 9 Avg Weight: 150	1	75×2	× 3	90	94%	33.3%
	2	75×2	× 3	90	94%	33.3%
	3	75×2	× 3	90	94%	33.3%

4 Arm Curls (Dumbbell, Incline)Notch on 7 1RM ⁽¹⁾ Ttl Weight: 1,500 Ttl Reps: 30 Avg Weight: 50	1	25×2	× 12	60		40.0%
	2	25×2	× 10	60		33.3%
	3	25×2	× 8	60		26.7%

5 Chin-ups (Front, Close Grip)Body Weight ⊕ 1RM: 220+55 12/7/13: 220+90 Ttl Weight: 4,580 Ttl Reps: 20 Avg Weight: 229	1		× 5	60	71%	24.0%
	2		× 5	90	71%	24.0%
	3		× 3	90	71%	14.4%
	4		× 3	90	71%	14.4%
	5	+25	× 1	90	79%	5.3%
	6	+45	× 1	90	85%	5.8%
	7	+55	× 1	90	89%	6.0%
	8	+55	× 1	90	89%	6.0%

12/15/13 – All exercises (lb)

Total weight	12675 lb
Lats	8345 lb
Pecs	2830 lb
Biceps	1500 lb

Other exercised muscles: Triceps, Anterior Deltoids (Front Delts), Trapezius (Traps), Posterior Deltoids (Rear Delts), Forearm muscles (Forearms)

1) 1RM is not calculated for over 6 reps.

2) ‘% 1RM’ = Weight / 1RM. GymGoal uses ‘Actual 1RM’ if you record it, otherwise it uses the best calculated 1RM for the last 90 days.

3) ‘Raw Volume Index’ = ‘Total Weight Lifted’ divided by bodyweight. ‘Scaled Volume Index’ = ‘Total Weight Lifted’ / (Bodyweight ^ 0.67)

4) ‘Intensity Index’ = ‘Scaled Volume Index’ divided by total reps.

h this guy!

CSD StrongDad Program: 12-14-13 Sleep Does The Body Good

Posted on December 14, 2013 by Cool Pappa

Boyer was one of the smartest old school bodybuilders of all-time!

“Next, design a workout program that will lead
to the achievement of that first sub-goal.

Include light, heavy and medium workouts.
You don’t need to go heavy all the time.
Remember, every workout is part of a chain
of workouts, leading TOGETHER to great
results.

Then implement your plan.

That’s an example of long term program
planning — and it’s an example of
championship thinking.

And it’s how to climb to the very top of
the Iron Mountain.

You do it with paper, pencil and iron.”

Brooks Kubik – http://www.dinosaurtraining.blogspot.com/

Weight: 218.5

Sleep: 8.25!!!!! First time in months!

Sat, Dec 14, 2013 0:39 (12:00 PM – 12:39 PM)

Exercise		Weight (lb)	Reps	Rest	% 1RM	% Ttl Weight

1 Rack Deadlifts 1RM: 613.2 12/4/13: 635 Ttl Weight: 16,595 Ttl Reps: 41 Avg Weight: 404.8	1	225	× 5	90	35%	6.8%
	2	275	× 5	90	43%	8.3%
	3	315	× 5	90	50%	9.5%
	4	365	× 5	90	57%	11.0%
	5	405	× 5	90	64%	12.2%
	6	495	× 1	90	78%	3.0%
	7	545	× 5	90	86%	16.4%
	8	545	× 5	90	86%	16.4%
	9	545	× 5	90	86%	16.4%

2 Shoulder Press (Barbell) 1RM: 163.1 12/2/13: 170 Ttl Weight: 2,415 Ttl Reps: 17 Avg Weight: 142.1	1	135	× 5	90	79%	28.0%
	2	145	× 5	90	85%	30.0%
	3	145	× 4	90	85%	24.0%
	4	145	× 3	90	85%	18.0%

3 Machine Seated Rear Raises 1RM: 203.3 Ttl Weight: 3,675 Ttl Reps: 21 Avg Weight: 175	1	175	× 10	60	86%	47.6%
	2	175	× 6	60	86%	28.6%
	3	175	× 5	60	86%	23.8%

12/14/13 – All exercises (lb)

Total weight	22685 lb
Lats	16595 lb
Lower Back	16595 lb
Rear Delts	3675 lb
Front Delts	2415 lb

1) 1RM is not calculated for over 6 reps.

2) ‘% 1RM’ = Weight / 1RM. GymGoal uses ‘Actual 1RM’ if you record it, otherwise it uses the best calculated 1RM for the last 90 days.

3) ‘Raw Volume Index’ = ‘Total Weight Lifted’ divided by bodyweight. ‘Scaled Volume Index’ = ‘Total Weight Lifted’ / (Bodyweight ^ 0.67)

4) ‘Intensity Index’ = ‘Scaled Volume Index’ divided by total reps.

This Is Why There’s No White Jesus or White Santa Claus In My House

Posted on December 14, 2013 by Cool Pappa

I am sure some thought I was overreacting and just “playing the race card” when I posted HERE about the History Channel’s remake of The Bible. Those powers that be seemed to make the devil look just like President Obama, but the actor who played Jesus looked handsome and pretty much stayed true to the traditional image of Jesus.

Because you know, we all know exactly what Jesus looked like right? The people here on Fox News know:

I think Jack Wellman at Patheos.com summed it up quite well:

“Time and time again, the New Testament records that Jesus slipped away into the crowds and that the religious officials, when looking for Him, frequently couldn’t find Him? Why was this so? Because Jesus must have looked much like any other rabbi of the day with a robe yes, but not with the long hair that we think He wore. There are dozens of accounts where Jesus simply slipped away and blended into the crowds:

John 5:13 “Now the man who had been healed did not know who it was, for Jesus had withdrawn, as there was a crowd in the place.”

Luke 4:30 “but he slipped away through the crowd and left them.”

John 7:11 “The Jews were looking for him at the feast, and saying, “Where is he?”

John 11:56 “They were looking for Jesus and saying to one another as they stood in the temple, “What do you think? That he will not come to the feast at all?”

If Jesus had a long, white flowing robe and He had long hair, He would have been easy to spot, since historical accounts show that the Jews in Jesus’ day had short hair. He likely had a beard but so did many of the Jewish men in that day. There is every indication that Jesus was hard to pick out of a crowd but when He wanted to be seen, He was able to make Himself visible.”

Now, I’ve had many conversations with non-Christians and fellow Christians about the importance of images, including the portrayal of Jesus as a long blond-haired effeminate white male. The common retort is, “Well, it really doesn’t matter and it’s not a big deal.” To which my response is, “If it’s not a big deal, why have I never seen any other image of Jesus in white churches, at white-church Christmas plays, or in movies/TV shows?” Even Mel Gibson, who received all types of accolades for his historically accurate portrayal of the final days of Christ’s life in the Passion Of The Christ, made sure that Jesus still had a European look, despite the fact that other biblical characters did have North African facial features (I guess we should be happy for small steps).

So if it doesn’t matter, why does is this image still being persistently used by people who claim to be champions of the truth? My point is, if it doesn’t matter, then every Christmas play, Christmas/Jesus movie, etc. should reflect the population that it’s trying to reach. The fact is, that it does not, because if you’re at a black Christmas play and they had a black-Jesus, the first thing most people would think is, “That’s not Jesus!”

Really?

Oh, and don’t get me started on so-called Santa Claus. If you want to say that Saint Nicholas was “white”, go ahead. Just remember that Ole Saint Nick was born a Greek in the 3rd century, near the Mediterranean sea. So he likely had a skin color that was much darker than this:

So does it matter? I don’t know. It surely seems to matter to Megyn Kelly of Fox (and the others that sat there and didn’t challenge her statement). So it matters so much that people think you’re being PC and get upset if you say Jesus and that fictional character are upholding a standard of white beauty and not accurate history, then yes, it matters.

I’m just glad somebody was stupid enough to say as much on national TV.

Maybe I just have a problem. Too much Good Times when I was younger has changed my way of thinking…

CSD StrongDad Program: 85% Effort Day: Training for Those CSD’s Over 40 Is All About the Pace

Posted on December 12, 2013 by Cool Pappa

“Consider the following. What are the two most popular topics for articles in the muscle magazines? The first is how to gain massive amounts of muscular bodyweight as quickly as possible. The second is the even more popular article about building big arms in record time. Those are fine for the younger guys-the scrawny toothpicks who are desperate to pack on some serious muscle mass – but the don’t speak to those of us who have labored long years in the Iron Mines and who are plenty big already. Nor does it speak to those of us who work long hours at our job – support our families and who struggle with struggles with issues like how to pay the bills or how to put the kids through college-who have limited time and energy for training-and who are more interested in how to train for lifelong strength and health than in how to gain 30 pounds of muscle in six weeks.”

Except from Gray Hair and Black Iron by Brooks Kubik

I tried a new exercise today. Instead of full squats that I can do at home when the weather’s warm, I’ve decided to try to squat from the bottom position or “pins” (in my rack, it’s the rails). Definitely a change of pace, but felt much safer and overall but it’s going to take some adjustment as time goes on and the weight increases. We’ll see if it’s a keep or if I switch to front squats (I have poor wrist flexibility so that may be the last resort), the zercher squat or full-back squats.

Thu, Dec 12, 2013 0:40 (8:44 AM – 9:24 AM)

Exercise		Weight (lb)	Reps	Rest	% 1RM	% Ttl Weight

1 Squat – Barbell Bottoms Up 1RM: 331.9 Ttl Weight: 7,375 Ttl Reps: 35 Avg Weight: 210.7	1	85	× 5	120	26%	5.8%
	2	135	× 5	120	41%	9.2%
	3	185	× 5	120	56%	12.5%
	4	225	× 5	120	68%	15.3%
	5	275	× 5	120	83%	18.6%
	6	275	× 5	120	83%	18.6%
	7	295	× 5	120	89%	20.0%

2 Chest Dips (Parallel Bars) Body Weight ⊕ 1RM: 222.5+129.1 12/7/13: 222.5+132.5 Ttl Weight: 6,512.5 Ttl Reps: 23 Avg Weight: 283.2	1		× 5	60	63%	17.1%
	2	+45	× 5	60	75%	20.5%
	3	+90	× 3	60	88%	14.4%
	4	+90	× 5	60	88%	24.0%
	5	+90	× 5	60	88%	24.0%

3 Reverse Arm Curls (Barbell) Barely made 5 on the last set! 1RM: 95.6 9/19/13: 110.3 Ttl Weight: 2,040 Ttl Reps: 32 Avg Weight: 63.8	1	45	× 12	60	41%	26.5%
	2	65	× 10	60	59%	31.9%
	3	85	× 5	60	77%	20.8%
	4	85	× 5	60	77%	20.8%

12/12/13 – All exercises (lb)

Total weight	15928 lb
Front Thighs	7375 lb
Glutes	7375 lb
Pecs	6512 lb
Forearms	2040 lb

Other exercised muscles: Hamstrings (Rear Thighs), Triceps, Anterior Deltoids (Front Delts), Biceps, Rectus abdominis (Abs), Trapezius (Traps)

1) 1RM is not calculated for over 6 reps.

2) ‘% 1RM’ = Weight / 1RM. GymGoal uses ‘Actual 1RM’ if you record it, otherwise it uses the best calculated 1RM for the last 90 days.

3) ‘Raw Volume Index’ = ‘Total Weight Lifted’ divided by bodyweight. ‘Scaled Volume Index’ = ‘Total Weight Lifted’ / (Bodyweight ^ 0.67)

4) ‘Intensity Index’ = ‘Scaled Volume Index’ divided by total reps.

Happy Birthday To My Son KD!

Posted on December 11, 2013 by Cool Pappa

If you’ve been a regular listener to the CornerstoneDad podcast (if not, check out the episodes), you’ve heard my son KD on quite a few shows break down his thoughts on sports, race, relationships and anything else thrown at him.

Today is his 24th birthday!

When I was 24, he was 3 1/2 years old. I was working at a grocery store and was entering my 5th year there, struggling to figure out what to do with my life. The only stability I had at that time, was my then girlfriend and now wife, oh yea…and my Mustang!

However, there’s one thing I’m pretty confident about, and that’s the impact that young man had on my life.

Without him, there would likely be no CornerstoneDad.com, because it is through our trials and tribulations that made me appreciate my role even more.

Once again I’d like to remind my young dad’s out there to keep pressing. If you’re struggling being a young father while you’re trying to grow up and be a man your own-self, think of this time period out there as a football game:

0-5 yrs. old – 1st quarter

6-10 yrs. old – 2nd quarter

11-15 yrs. old – 3rd quarter

16-20 yrs. old – 4th quarter

Now, which QB will you be? When I was younger, I always knew that Joe Montana could make comeback. Dan Marino could make a comeback. You did not turn the channel because you never wanted to be “that guy” on Tuesday morning after Monday Night Football to hear, “You didn’t see what happened last night?”, because you turned the game off and went to bed because you thought the game was over. Not with those guys, because even if the Niners or the Dolphins would lose, the game would almost always be close in the end.

Will you give up because of the struggle in the 1st quarter or the 1st half? Oftentimes, the 3rd quarter determines the game, so if you have a good lead (relationship), will you relax and lose it in the 4th quarter? Are you a Peyton Manning or Tom Brady (the two top active career comeback leaders in NFL history) that are always determined to win, no matter what the early quarters looked like? Are you steadfast on remaining in the game because of your integrity and even if you “lose”, the court system, your child’s mother, your relatives, her relatives will all know, that you’re a fighter? You’ll fight to see or be involved in your child’s life regardless of the obstacles.

Personally, I wanted to throw in the towel in every quarter of the game. When the picture above was taken, seeing that young man at 24 was out of my realm of possibility. I thought the tough times would never end.

God is good, and was working even when I was not a good father, and I praise him for allowing me to see my son turn 24, and for me to be alive to say, Happy Birthday for yet another year.

CSD StrongDad Program: Intensity Cycling

Posted on December 11, 2013 by Cool Pappa

Yesterday I had the second workout in the new phase. I actually included an isolation movement (incline dumbbell curls) and my arms are sore. I included the exercises just to lessen the intensity a bit so understand, that’s exactly what is going on, less intensity. It’s not about being sore!

I want you to think about this: Do your really think that curling some 30 lbs. dumbbells produces more results than a 600+ rack deadlift that produced no soreness at all? Of course not! Therefore, I just want you to think about that a bit the next time you gauge the effectiveness of your workout on muscle soreness.

Below is a chart of how I plan to dial back my intensity over the next eight weeks:

Weekly Percentage Plan	Low	Medium	Heavy
Week One	75	85	100
Week Two	85	100	75
Week Three	100	75	85
Week Four	75	85	100
Week Five	85	100	75
Week Six	100	75	85
Week Seven	75	85	100
Week Eight	85	100	75

This worked wonderfully last phase as overall, I’m injury free and was getting stronger and stronger throughout the program. Therefore, the “intensity” rotation stays.

Last nights routine was performed at the commercial gym. It wasn’t very busy, but I must say, the workout didn’t feel that hard at all as I didn’t use a barbell in the entire routine and used a machine. This is the type of program I’ve been performing over the last ten years (originally chins were to be used but I left my big-boy-belt at home so I used the lat machine) and if felt easy, perhaps that’s why my progress has been less than I’ve desired.

Exercise		Weight (lb)	Reps	Rest	% 1RM	% Ttl Weight

	1 Machine Chest Press (Seated) 1RM: 104.1 Ttl Weight: 2,187.5 Ttl Reps: 30 Avg Weight: 72.9	1	45	× 10	90	43%	20.6%
		2	70	× 5	90	67%	16.0%
		3	92.5	× 5	90	89%	21.1%
		4	92.5	× 5	90	89%	21.1%
		5	92.5	× 5	90	89%	21.1%

	2 Bench Press (Dumbbell, Incline) 1RM: 78.8×2 Ttl Weight: 2,600 Ttl Reps: 20 Avg Weight: 130	1	50×2	× 5	90	63%	19.2%
		2	70×2	× 5	90	89%	26.9%
		3	70×2	× 5	90	89%	26.9%
		4	70×2	× 5	90	89%	26.9%

	3 Arm Curls (Dumbbell, Incline) 1RM ⁽¹⁾ Ttl Weight: 1,800 Ttl Reps: 30 Avg Weight: 60	1	30×2	× 12	60		40.0%
		2	30×2	× 10	60		33.3%
		3	30×2	× 8	60		26.7%

	4 Pulldowns (Front, Wide-Grip) 1RM: 168.8 Ttl Weight: 3,450 Ttl Reps: 30 Avg Weight: 115	1	70	× 10	60	41%	20.3%
		2	100	× 5	90	59%	14.5%
		3	150	× 5	90	89%	21.7%
		4	150	× 5	90	89%	21.7%
		5	150	× 5	90	89%	21.7%

12/10/13 – All exercises (lb)

Total weight	10038 lb
Pecs	4788 lb
Lats	3450 lb
Biceps	1800 lb

Other exercised muscles: Triceps, Anterior Deltoids (Front Delts), Forearm muscles (Forearms), Trapezius (Traps), Posterior Deltoids (Rear Delts)

1) 1RM is not calculated for over 6 reps.

2) ‘% 1RM’ = Weight / 1RM. GymGoal uses ‘Actual 1RM’ if you record it, otherwise it uses the best calculated 1RM for the last 90 days.

3) ‘Raw Volume Index’ = ‘Total Weight Lifted’ divided by bodyweight. ‘Scaled Volume Index’ = ‘Total Weight Lifted’ / (Bodyweight ^ 0.67)

4) ‘Intensity Index’ = ‘Scaled Volume Index’ divided by total reps.

CSD StrongDad Program: Holiday Season Mad Crush Journal – A New Cycle Begins!

Posted on December 10, 2013 by Cool Pappa

I started a new lifting cycle (not the other kind of cycle you CSD Muscleheads!)

Below is what I’ve put together:

Day One
GHBI – Dec/Jan ’14 Cycle
Sat, Dec 7, 2013	Performed ____________

Exercise		Weight (lb)	Reps	Performed

1 Machine Chest Press (Seated)	1		× 5
	2		× 5
	3		× 5
	4		× 5
	5		× 5


2 Chin-ups (Front, Underhand) Body Weight ⊕	1		× 5
	2		× 5
	3		× 5
	4		× 5
	5		× 5


3 Bench Press (Dumbbell, Incline)	1		× 5
	2		× 5
	3		× 5
	4		× 5
	5		× 5


4 Arm Curls (Dumbbell, Incline)	1		× 12
	2		× 10
	3		× 8

Day Two
GHBI – Dec/Jan ’14 Cycle
Sat, Dec 7, 2013	Performed ____________

Exercise		Weight (lb)	Reps	Performed

1 Rack Deadlifts	1		× 5
	2		× 5
	3		× 5
	4		× 5
	5		× 5


2 Shoulder Press (Barbell)	1		× 5
	2		× 5
	3		× 5
	4		× 5
	5		× 5


3 Lateral Raises (Cable)	1		× 12
	2		× 10
	3		× 8

Day Three
GHBI – Dec/Jan ’14 Cycle
Sat, Dec 7, 2013	Performed ____________

Exercise		Weight (lb)	Reps	Performed

1 Zercher Squat	1		× 5
	2		× 5
	3		× 5
	4		× 5
	5		× 5


2 Chest Dips (Parallel Bars) Body Weight ⊕	1		× 5
	2		× 5
	3		× 5
	4		× 5
	5		× 5


3 Reverse Arm Curls (Barbell)	1		× 5
	2		× 5
	3		× 5
	4		× 5
	5		× 5

CSD Knowledge Nugget: From The Legendary Steve Sabol

Posted on December 7, 2013 by Cool Pappa

“Nothing lasts unless it can be expressed in the terms of a human spirit.”

Steve Sabol (1942-2012)

I just watched the NFL network’s, A Football Life: Steve Sabol, with my sons. Steve, founder of NFL Films, revolutionized sports television and to a lesser degree, sports video games such as the John Madden franchise.

Steve’s story is absolutely amazing, but the story and relationship he had with his father is even better.

Check out the video below that Steve put together about his dad, Ed Sabol, for his enshrinement as a member of the Hall of Fame class of 2011.

http://www.nfl.com/videos/nfl-hall-of-fame/09000d5d821438ba/2011-HOF-Steve-Sabol-presents-Ed-Sabol

Knowing that Steve’s work has impacted multiple generations in terms of what they watch, he realized it was the impact he had on how people lived their lives that prompted the statement above.

It’s also a good reminder for us dads that it’s not the college fund or inheritance that we leave for our kids that lasts. But the imprint we leave upon their spirit, that will last for generations.

CSD