The Prodigal Altar Boy

Showing posts with label Body Opus Diet. Show all posts
Showing posts with label Body Opus Diet. Show all posts

Tuesday, January 6, 2015

6 January 2015 Prodigal Altar Boy Blog - Cue the Second Act





One prediction:  “2015 is going to be BIG”

There, I said it.  Before I make my case for a HUGE 2015, let’s lay out what happened in 2014:

Jan 2014 – “The Trouble with TQ” finishes post-production.  Made contact with members of TQ’s family, sent out sneak preview DVD’s.  Sneak preview DVD’s sell out.  Initial contact with ETHOS to develop “Now Is The Time” slide deck.  Planning for Naro Premiere.

Feb 2014 – ETHOS work continues.  Naro negotiations ongoing. (Thanks Dennis!) Work on new DVD cover begins with Roberta Hoffman. 

Mar 2014 – Battinto Batts on board for Naro Premiere publicity. Gary Ruegsegger contacted for interview.  ETHOS work on “Now Is The Time” slide deck complete.  Initial contact for color correction consultant.

Apr 2014 – “You Cannot Imprison The Word of The Lord” book work starts.  Advisory Board member Mark Molloy purchases block of promotional tickets for the Naro Premiere.  Naro Premiere postcards go out.  Initial contact with Sammie Logan on having Basilica Gospel Choir at Premiere.  New DVD cover work continues.  Film banners arrive. DVD cover and book finalized.  Color correction finished.  New DVD submitted for duplication.  Amsterdam International Film Festival awards Van Gogh award to “The Trouble with TQ” for “World Cinema – Best First Time Director”


May 2014 – Naro Premiere of “The Trouble with TQ” sells out.  





June 2014 – Naro invites “The Trouble with TQ” to return in September of 2014.  ONE11 Gallery invites “Visualizing a Visionary” art exhibit for a gallery showing in August of 2014.





July 2014 – Appearance on Barbara Hamm-Lee’s WHRO Radio Show "Another View" to promote the upcoming art exhibit at ONE11 Gallery.  “Continuing The Conversation” Teleconference.  “New Parables” concept developed.

August 2014 – “Visualizing a Visionary” opens at ONE11 Art Gallery.  “The Trouble with TQ” Official selection at the Capital Cities Black Film Festival in Austin, Texas.  Planning for Baltimore Premiere begins.

September 2014 -  “Visualizing a Visionary” closes at ONE11 Art Gallery.  “The Trouble with TQ” returns to the historic Naro Cinema. 

October 2014 – “The Trouble with TQ” Premieres at the Creative Alliance in Baltimore.

November 2014 – Second “Continuing the Conversation” teleconference.  Meeting with Creative Alliance director for return of “The Trouble with TQ.”

December 2014 – Producer Calvin Thomas, Jr. retires from Federal Service.  Time for the Second Act!

So, there it is.  I reiterate my promise 2015 will be BIG!  The gift of a Second Act means I can devote more time to the things I did on the margins of my “day job.”  Here is a short list of where that time will go in 2015:





·         Establishing “The New Parables,” which will be the umbrella project to house the film (“The Trouble with TQ”), all three books, the art exhibit and motivational speaking.  The idea is to package all of that into a resource congregations can use to use TQ’s examples to adapt liturgy according to the Principle of Adaptation.  We will keep touring the film, and consolidate the film with the books, artwork and motivational speaking.  A final piece of this package will be a video tool that will allow users to view TQ interview footage that did not make it into the film.  In addition to viewing the footage, users will be able to perform keyword searches of the footage to see what TQ had to say about particular topics.


·         I’ve been asked to assist with guiding Worship Arts at Grace City.  The Worship Team there is in the middle of a transition and I will lend a hand in some of the administrative tasks as well as stepping up in what I do on the Praise Team.  I started bass lessons in September so we can deepen the talent pool for the team.

·         Beyond Body Opus Blog – Dan Duchaine’s revolutionary 1997 book was a breakthrough piece for bodybuilders.  In this blog I will share my experience with this diet and show how a non-bodybuilder used it to transform his body.  Rather than give advice, this blog is all about observations and experience.  The one thing many people missed in Dan’s book was his insistence people make decisions for themselves and use their experiences to guide those decisions.  This blog is designed to help people make those decisions.
·         The Next Project – A common question I get is “What’s next?”  Frankly, I don’t know.  I have some ideas, and now I have to time to give those ideas some serious thought.  I don’t want to let the cat out of the bag right now, but I will say both projects are based on subjects in the Hampton Roads area.  Stay tuned.

Thank you all for the support you’ve shown over this past year.  I hope what I’ve accomplished with that support in 2014 has earned your trust to stick with me in 2015. I promise it will be a wild ride.





Wednesday, January 9, 2013

T-9 Days to Go 9 January 2013 Prodigal Altar Boy 100 Day Countdown






T-9 Days to Go
9 January 2013
Prodigal Altar Boy 100 Day Countdown





Goal:  2 hours per day working on the film

Details: 

·     Started packaging premium posters

·     Mailed premium posters

·     Reviewed Web Site statistics

·     Reviewed proposed Work In Progress Tour details

·     Finished donor follow-up letter

Total time:  2 hours




Goal:  30 minutes per day music practice

Details:

    • Warm up with Black Beauty clone
    • Musicacademy Song learner series for bass – Holy Is The Lord
    • Bass work – Express Yourself
    • Hey Joe
    • Fretboard Domination – Modes with metronome

Total time:  90 Minutes





Goal:  15 minutes exercise per day

Body Opus Week 18

Swing “Ladders”

The ladder protocol for the kettlebell swing entails multiple "rungs" of swings with escalating repetitions per rung.  Each superset entails:

Rung 1 – 10 reps

Rung 2 – 20 reps

Rung 3 – 30 reps

Rung 4 – 40 reps

All this equals one set

The work/rest ratio between rungs is 1:1, which means if it takes you X number of seconds to complete the rung, you rest that same number of seconds before continuing.  That applies to the time between the fourth rung and starting over as well.  The goal is to complete as many sets of 100 as you can. 



Today I completed 5 supersets (100 reps per superset) with a 45lb kettlebell.  Volume for the session (500 reps X 45lbs) is 22,500 pounds (whew!).



Charles Staley is always a stickler for paying attention volume.  The foundation of his Escalating Density Training (EDT) is to constrain the time of each super set (15 minutes) so you can calculate the amount of work done.  Since Density (D) equals Volume /Time, keeping Time fixed at 15 minutes means the only variable is Volume.  Increasing the volume in the same amount of time means you’re doing more work and the higher the density of the workout.  Escalating Density Training is a great tool for packing in a a nice workout in a short amount of time.   Charles' book, Muscle Logic, lays it all out.

With each EDT session clocking in at 15 minutes, you can do two sessions back to back and be done in just over half an hour.  If you’re pressed for time, you can do just one.  If you have the time and looking for faster results, you can do three sessions and still be done in 45 minutes.  Additional advantages of EDT is it answers the age old question, “How many reps/sets”?  With EDT, the answer is, “As many as you can do in 15 minutes.”  The goal is to increase the number of reps you can do in those 15 minutes.  Once you’re increased the number of reps by 20%, you can increase the weight by 5% or 5 pounds, whichever is lighter. 

Total time:  26 minutes



Goal:  30 Minutes “Tangential Endeavors”

“Burlesque Paraphernalia


Total time:  45 minutes

                                                                                                                          
“The Trouble with TQ” Donor Roll

Carrie J. Hughes

Toni Fesel

Minnie Thomas

Nancy Dixon

Mary Emmert

Bruce McKenna

Eugene Strelka

Fr. John Dorgan

William J. Griggs

John & Katie Zawacki

Eileen Kanzler

Hank and Claire Tessandori

Pete and Margie Langlands

HaveScripts.com

Richard Mooney

Rev. Francis J. Gargani

Hal & Sally Neher

William T. Prince

Tom and Mary McFeely

Linda and Garry Cooke

Ed and Maureen Marroni

Sal Vitale

Kathleen Waugh

Joseph McDonough

Jone Langlands

Young Ja Jun

Mary Minkowski

Rev. David Ungerleider

Jean and Bob Young

Sisters of Notre Dame

Bob and Adele DellaValle-Rauth

John Buford

Kathy Heatwole

Mrs. Jean Thompson

Mr. James Wilson Jr.

Eileen Lyver

Charlotte Pacheco

Rev. Louis Benoit

Kim Howell

Kathy Dowdy

Bridget Browne

Amber Medalla

Howard and Sarah Malloy

C. Douglas and J. Claudette Starrett

John Lane

Arthur T. McNeill

Mr. & Mrs. Walter H. Green

Christopher Schafer

Rich & Gina Wightman