Hello Garage Gym Boss readers – I checked the page views, and it looks like sombody actually viewed these posts a couple months back. So I will try to keep publishing on here.

Lately I’ve been running a lot more. I sold all my barbells and plates and have just been doing Cardio, Calesthenics, and Kettlebells.

The Norwegian training method recommends you give a 1 out of 5 effort in your cardio training for 90% of the volume you do. Basically jog extremely slowly and comfortablly for 90% of the running you do. I’ve been running 3 mile jogs up to about 10 miles total for a week, which is a very basic volume level. However, I can see how you can quickly increase your volumn up to 15, 20, or 25 miles per week with this 20% effort approach. It worked for the Norwegians in the early twentieth century, so I will keep doing this as it is an enjoyable practice.

I still believe that if you want to increase your bench press you should load up the Bent Over Row with the EZ-Bar. I think a narrow grip on the barbell would work too for improved ergonomics. I’m not so interested in lifting so much anymore and am wanting to slim down a little.

On the push-ups, I have been spreading my feet 12 to 24 inches apart. It gives you only one degree of freedom (up and down from the ground) and prevents you from having to waste energy on side-to-side stabilization.

I start my jog with a 0.5 mile slow run. Then I do dynamic warm up and wall drills to increase sprint range of motion flexibility. I continue on at a 20% effort for the next 2.5 miles. It’s been going great and I strongly recommend this training procedure.

I am selling my Schwinn AD6 aerofan bike. I think using the arm attachments at high intensity was actually damaging my shoulder joints. I woke up one morning with bad shoulder pain on both sides from doing the arm attachments too hard the night before. I only recommond a 45 lb flywheel stationary bike WITHOUT arm handles going forward.

Good luck in training and keep checking back for more advice and encouragement from the Garage Gym Boss.

Peace out