War on Dad Blog: Tweaked for Preference

Just because I haven't logged it for a few days, here's a very exciting redux of my last 3 workouts and some reasoning behind the tweaks I've made to the "program" I posted about 2 weeks ago.

Don't get me wrong, SuperSets are fun and challenging. But the way I had my program listed previous I found wasn't letting me hit everything as consistently or as effectively as I'd like. And while the old fashion Chest / Back Day idea that Schwarzenegger made famous is challenging as hell, I was finding that all I was really doing was wearing myself down and getting a barely half assed pump on all fronts. Plus, my Delts have been feeling neglected.

And yes, that reads back and sounds silly. But the fact is, how I'm Feeling about my workouts is important. If I don't feel like they're working for me, then I don't wanna do 'em. We as people have more than enough things that we do in life that we gotta do whether we want to or not. The Gym HAS to be something I wanna do, otherwise it just becomes one more chore in my day.

I got enough chores. Working on bettering myself mentally and physically is not allowed to be one of them. Not anymore.

As such, I've switched Back and Biceps, re-pairing them together on one day. I will switch which muscle group takes the priority when I get to this day, but that's fine. These groups pair together much more naturally, working in tandem. That let me put Shoulders and Chest together again, but this time with a real focus on the Delts.  My shoulders have always been lagging for my liking and I want to bring them up. Plus I no longer have any interest in getting back in the "315lb Club" on the bench, so focusing on more moderate weights and complementing the shoulders is how it's gonna be for a time.

While it's too early to tell if this is better/worse for me progress wise, there's no doubt that I've enjoyed them much more than the previous lifts. Which means I'll keep putting in the work.

March 28, 2025

Back w/Biceps
Hammer Grip Pulldowns - 160 x 8, 180 x 8, 200 x 8, 220 x 8, 240 x7, 260 x 4, 3 (was feeling good, wanted to Learn My Limit)
Close Grip Pulldown - 160 x 10, 180 x 10, 10, 10 (last reps of 3rd set were brutal hard)
Bentover Row - 225lb x 8, 285lb x 6, 305lb x 3x 225lb x 10, 10
Meadows Row - 90lb x 8, 8, 8
SuperSets:
Lat Press Down - 50 x 10, 10, 10, 20, 20 (I was being a wuss and pushed final 2 sets)
DB Curls - 25x 10, 35 x 10, 45 x 10, 50 x 6, 6, 6, 40 x 13
Cardio - Shoveled out 2 Households from late MB winter fun - took about an hour or so all told, and a 45 minute dog walk


March 30, 2025
Shoulders w/Chest

SuperSet 1:  
Cable FacePull - 50 x15, 60 x 15, 70 x 15, 80 x 15, 90 x 13, 11
Cable Peck Fly - 50 x 15, 15, 15, 15, 15, 15

SuperSet 2 :
Incline Smith Press - 205 x 10, 10, 10, 10
Upright Row - 40lb x 10, 45lb x 10, 50lb x 9, 40lb x13

SuperSet 3:
Smith Shrugs- 205 x 12, 12, 12, 12
DB Side Lat Raise - 30lb x 15, 15, 12, 12

Cable Side Lat raise - 20 x 10, 10, 10
Tricep Rope Extension - 50 x 15, 15, 15, 15, 15

No cardio specific today save for hauling parts around at work both by hand and otherwise. After I wake up I'm planning on either ring training or  specific gym session. We'll see how things play out tonight.

But yeah. That's my exciting last few days. Good ones to be sure. More actual thoughts and updates and more coming soon. Ish.

AK

BOOKS
SHIRTS
EVENTS

Why Do We Tell Stories?

The most cynical of us these days say "All the good stories have been told!" or "Nothing original is being made anymore!" Or my favorite, "Why are they retelling the same stories but just changing the gender / sexuality / race of these characters?"

Do a quick search on YouTube and you'll find a handful of smart looking people giving Ted Talks and Video Essays about this very topic. Some of them are cogent, others maybe a bit heady for the casual viewer.

But it is an important question.

In truth, I think the better question is "Why are we drawn to stories?"

And in my opinion, the answer is simple: We want to see people we can connect with struggle with adversity and over coming their obstacles. Because it shows US that WE can do it too.

Stories are about connection. About conflict. About the power of love. The sting of betrayal. The rise of power at the expense of the weak. 

Stories are told in all kind of mediums. The best of them connect to us in ways where we feel the most seen as people. All kinds of people. This alone is WHY it's so important for stories to be re-told, re-imagined and Re-interpreted for new generations as the world changes and evolves. The type of movies and shows we watched in the 1980s were formative for us in those days but don't connect as well to current generations. Doesn't necessarily make them bad stories or "Inappropriate in theme." It just means that at their core it's fine to find the thesis point, the nugget of truth in that story and re-create it for the generations today and forward.

Now it's important to remember that some stories aren't for everyone.

And that's okay.

We're allowed to like / not like whatever speaks to us the most. For example, I absolutely, unequivocally cannot get into any version of Game of Thrones. Neither the show nor the novels.  This is a genre that is right up my alley. I love swords and horses fantasy. I love high adventure. I love in depth writing. And yet, the GOT original novel is one of the few that I've ever stopped reading voluntarily and put aside. I watched the pilot episode, acknowledged that it was very well made, performed and produced... and never checked into the next episode.

I don't know. Just never worked for me.  

What's not okay - and here's where I prepare for vitriol and hateful messages - is prejudging a program / novel / show before you even get the chance to consume it.

I want to declare up front and with full admission - I have been, continue to be and will again be SO GUILTY OF DOING THIS.

This type of attitude and behavior does not only the story in question, but yourself a disservice. Who knows how many shows or books I've dismissed out of hand before even giving it a fair shot.

We all know the worst types of these people too. Again, YouTube - there's a whole cottage industry of assholes whose whole purpose is to nitpick, shit on, or rage bait their way to popularity by tearing down popular pieces of film / television and feeding into the baser instincts of a small minded audience who only wants the type of story that appeals to their narrow viewpoint. Which is typically male. Usually white. And certainly straight as a board. 

Now I'm not gonna put any of these people or channels on blast. Frankly they don't need me driving any more eyeballs to their work. Moreover, if you've read this far and are still interested - odds are you already have an idea of the kind of groups I'm talking about and aren't someone whom I'm trying to connect with here.

The important thing is to understand that just because a story may not speak directly to you, that YOU might not be able to connect to it - doesn't mean that someone else isn't finding joy, hope or purpose from the character's journey.

What's that? You think Rey is a Mary Sue that's only in Star Wars because of agendas and woke-culture? Well, to so many people (many of them young girls) Rey is a symbol or hope, of self-empowerment who literally raised herself from nothing to find her place in the world. That's powerful.

What's that? You think that Sam Wilson becoming Captain America is dumb because he doesn't even have the Super Soldier Serum and not in any way because he happens to be a black man?  Well in a conflicted and frankly overmilitarized country like the United States of America where old racist feelings are swelling to the surface in the most disgusting and base manners, the character of Sam Wilson choosing to accept the shield in the hopes of being a healer, someone who bridges the gap between the fractured parts of that country is a powerful message. Especially choosing to do it without being the strongest or fastest person, choosing to be a symbol for everyone. 

And don't me started about the ongoing power of professional wrestling and the never ending morality play that takes place between those ropes for millions of people around the world. Showing good people making bad choices. Bad people wanting to better themselves. The selfish learning humility. The best of us making the choice to abandon their principles when they seem to have run out of options.

We connect to characters who show us something about ourselves. We want those characters to achieve their goals and find peace or prosperity or love or connection. 

We need these characters to succeed in some way, so they can show us the way when we need it most.

That's why we tell stories.

Speaking of stories, I got BOOKS. And I'd appreciate it if you gave them a read. 

AK

SHIRTS

War on Dad Blog and Other Minor Updates

A lack of writing this week is not an indication of a lack of activity. Quite the opposite in fact. While the majority of it isn't noteworthy particularly interesting to share (ie: family, work related stuff) I will say that it's been a good time with the @BlazeProWrestling trainees, especially the ones post in ring debut. Now that they've been in front of a crowd, the real work begins, honing and prepping them for more advanced activity.

Specifically running longer style "blow up drills" like the kind that Johnny Devine initially showed me back in 2005. Man... I thought those were tough when I was 28. At 48?

At least I'm still able to stay a step ahead of most of the "kids" 

Since some people have been asking (hi, Ken - yes I'm talking about you) I haven't forgotten my plan to launch a podcast by the end of March. The goal this week is to record both an "Episode Zero" and a first full episode by myself. Something to just fully introduce the idea, work out some technical kinks and  - frankly - make sure I know what I'm doing and am able to produce episodes on a consistent basis by myself. What can I say? As an Indie Wrestler and Author... I'm kinda used to doing things by myself ... erhm .... no jokes please.

With that said I do have a list of people I plan to speak with and "interview" I suppose to get the episodes starting. While the show is called "Ringside Rambling" don't be surprised if I don't focus exclusively on wrestling. I have a variety of interests and plan to explore them all going forward. I just hope you'll find them interesting enough to listen along with. And share. And likely clip out to make me look bad. Or good? Maybe?

Fingers crossed.

Anyways, that's how my last few days have looked. Now for the few of you who care, here's my War on Dad Blog Update for the past few sessions:

March 4
Biceps w/Back
Close Grip Pulldown - 180 x 12, 12, 10, 9 (short rest, no improvement from previous sesh)
EZ Curl Bar - 80lb x 12, 12, 12, 12+3+3 (felt good so did myo-reps to finish)
DB Curl - 30lb x 15, 15, 15, 15 (wide curl, no twisting, focus on outer bicep, crazy burn)
Press down / Face Pull Combo - 50 x 15, 15, 15 (always good pump)
Preacher Curl - 80lb x 8, 8 (free weight, too much pressure on elbows)
Hammer Curl - 35lb x 15, 15 (better finish)
Mach Crunches - stack x 15, 15
Treadmill 2.7mph 4% 30 Minutes

March 5
Triceps w/Chest and Shoulders
Close Grip Bench - 135 x 12, 12, 12, 12, 15 (elbows/Shoulders better, added set, next time add weight)
Peck Deck - 175 x 15, 15, 15, 12 (big stretch, 4th set was a failure)
DB Side Lat Raise - 30lb x 12, 12, 12, 12 (Probably too easy, but good for an auxiliary day)
OH Cable Triceps - 50 x 15 (warm up), 65 x 13, 13, 12 (elbows in closer, much harder)
Rev Grip Tricep Cable Ext - 65 x 15, 15, 15 (just to burnout)
Cardio - wrestling training, Blow-up drills and scrimmage for 90 minutes

March 7
Back w/Biceps (Knee was aching, saved legs)
Pulldown - 200 x 8, 220 x 8, 240 x5, 5 (felt like going heavy today, a nice change)
Bentover Smith Row - 205 x 12, 12, 12, 12 (big stretch after each rep, really wore me out)
Mach Row - 190 x 10, 10, 10 (switched grips, felt better, focus on negative)
EZ Bar Curl - 90lb x 12, 12, 12, 12 (glad I went up, 4th set was tough)
DB Wide Curl - 30lb 15, 15, 15, 15 (Not as much burn this time, but pre exhausted well)
Back Hyperextension - 15, 15
Again, knee was aching so cardio was long dog walks - something around 16K steps

March 8
Legs (Different gym, all numbers/ machines a bit different)
Adductors - 160 x 20, 20, 20 (short rest for all sets)
Abductors - 200 x 20, 20, 20 (So glad I started doing these 2 exercises)
Seated Ham Curl - 130 x 12, 12, 12 (didn't fit mach well, still decent squeeze)
Seated Quad Ext - 80 x 10, 10, 10 (felt WAY heavy today, but knees were strong)
Leg Press - 3plt/side x 15, 15, 15 (just focused on depth and stretch here, prefer the regular machines now)
Xtrainer 30 mins, medium resistance, hill program, good sweat

So yeah. Some good workouts. Sleep and recovery have been the ongoing fuck you to me lately. So, I'm doing my best. Try to eat cleanly on an 80/20 rule and maintain a decent calorie deficit. In some ways I see improvements, in other ways I feel sadly embarrassed to take my daughter to the swimming pool - not that anyone cares or thinks its a competition, but well .... vanity and old shame are tough monkeys to shake off from ones back.

Regardless, lets do some plugs and end this blog:

PRO WRESTLING TEES is having their MERCH MADNESS SALE on all this week. So, if you're dying to support your favorite pro wrestlers, please do so - just kindly skim over my products first and see if there's anything you'd like.

BOOKS - so many Books. paperback copies moved well last week in person, hoping to get more digital copies moving as well. Please visit the link here (though given the climate these days, I'll understand if you don't - I need a Canadian publishing house to work with dang-it.)

That's it that's all for today. I need to get some sleep.

AK

Big Wrestling Weekend

Turns out to have been / is continuing to be a pretty impressive weekend of wrestling. Here locally in Winnipeg, off over in Toronto where the WWE has been selling out the Rogers Centre for a Huge Event and all over.

... Finally ...

Always nice to see and hear reports of independent shows across the world benefitting from the success of the Wrestling Industry. Groups around the Big Smoke capitalizing on the presence of the WWE drawing big houses. Groups in Saskatchewan and Alberta doing the same. Reports from the PNW tell the story with DEFY and BOOM Pro just crushing it right now. Wrestling is worldwide and fun for the general population again - and it's awesome to watch the excitement.

I was honored enough to participate in a bit of excitement locally the other night. And I'll recap it in just a moment. First things first, I have to log my War on Dad Blog report:

Feb 28th
Back and Biceps
Hammer Grip PullDown - 200 x 10, 10, 10, 8
Smith Mach Bentover Row - 205 x 12, 12, 9, 8 (really focused on bottom stretch)
Seated Mach Row - 190 x 12, 12, 12 (energy was starting to dip here)
EZ Bar Curl - 80lb x 15, 15, 13 (again, low energy)
DB Curl - 30lb x 15, 15, 17 (good finish at least)
No cardio today, was already feeling lightheaded and I had to wrestle that night. Time to refuel and rest

Goodlife Garden City

March 1st
Chest and Shoulders w/Triceps
OHP Mach - 80 x 12, 12, 12 (switched up order due to availability, stayed here, left shoulder cranky)
Peck Deck - 175 x 12, 12, 12, 12 + 2 partials (great pump)
Smith Incline Press - 205 x 10, 10, 8, 7, 7 (felt stronger today so added a 5th set and cheesed out on it - dumb)
DB Side Lat raise - 30lb x 15, 15, 15, 15 (must go up to 35lb)
Cable Side Lat - 15 x 9, 9, 9 (these didnt feel as good today, weird)
Rev Grip Tricep Extension - 50 x 15, 15, 15, 15 (just a burnout)
Treadmill 30 mins 4% 2.7mph - slowly starting to increase incline starting next workout
doing this one in a funky order was interesting. Not sure I'd do it that way every time, but it was effective. Energy was tanking bad by the end of my treadmill time but that's okay.

Okay. Back to wrestling talk.

Last Friday Blaze Pro Wrestling packed the St Louis Centre to the rafters. We were literally finding chairs from the basement of the facility to get seating for everyone, and we failed. People were standing in the back and - thankfully - having a great time. Parents and their kids came in swaths, regular fans and new ones were made that night. Every match from top to bottom provided something different for the crowd in attendance. It was truly a special night and one that I was thrilled to be a part of.

I mean, I wasn't thrilled with the outcome of my match naturally. After months of trying to put BIG CLIFF in the rearview I'd hope to finally have done so with BILLY BLAZE's help. Unfortunately I let my emotions get the better of me and well ... Yeah. Disqualifications happen. So. One Final Time - BLAZE and KNIGHT vs BIG CLIFF and the MASKED MENACE April 25th in Winnipeg. The winner advances to the Inaugural Blaze Pro Tag Team Title Match in the Main Event!

Limited Editions

Had the pleasure to catch up with some old friends in the locker room as well. JOHNNY MALIBU seems to be taking liberties with his "Limited edition" moniker as he continues his comeback run and engaging in a very fun 3 Way Match on the card. My blood and iron brother DARREN DALTON was having a blast assisting with the crew and events in his usual boisterous way. I was thrilled to see my old riding buddy and regular mismatched opponent "THE BIG O" Owen Johnson make a return to action - but in a referee's capacity. 

Had a blast watching 2 of our trainees making debuts at the event as well. The "STEEL STUDD" put on a great effort in front of friends and family, showing grit, determination and finally earning a victory in his first ever match over the always creepy ZAMIL. 

Apparently a glutton for punishment, ZAMIL tried to interrupt the debuting CANDY CHAOS as she was introducing herself to the crowd. However, the Blaze pro trainee showed the people in attendance that she knows how to bring the hurt as well as the sweet treats.

Also, props to the Main event. MENTALLO defeated a very game "TANGO" TYLER ROSE who frankly put on the best showing of his career (from what I've seen.) A very competitive back and forth bout that went the way of the campion, but it was a true test of mettle. One that the crowd was very receptive and appreciative of.

Truly, the Blaze Pro Locker Room has a great vibe and is special. I mean that. Hold onto this feeling people and carry it with you.

Okay, its 430am and I need coffee.

Oh, and thank you to everyone who picked up a copy of my Book and purchased some Shirts. That means a lot. Get Yours Via my LINKTREE .

Later

AK

Blaze Pro Wrestling this Friday; What to Expect

THIS FRIDAY

But before I break down the card, I will annoy people with my "War on dad Blog" Updates for the last few days:

Feb 24 - Triceps w/Chest and Shoulders
Close Grip Bench - 135lbs x 12, 12, 12, 12, 12 (1 set brutal on joints but better as sets progressed, shorter rest breaks, really focus on eccentric motion and stretch-to-explosion - this is no longer a Power Movement for me)
Peck Deck - 175 x 12, 12, 12 (great pump, nice full stretch and sweep, final set Brutal Hard)
DB Side Lat Raise - 30lb x 12, 12, 12, 12 (added 4th set to really burn em out)
OH Cable Press - 65 x 15, 15, 12 (a real struggle for final set)
Rev Grip Cable Pressdown - 65 x 15, 15, 15
Hyperextension - 15, 15
Treadmill 30 minutes 4% 2.7mph (slow advance to incline / speed)

Feb 26 - Legs and Core
5 Min Bike Warm up (must do this again)
Hip Adductors - 205 x 20, 20, 20 (now that I do these regularly, I feel much more stability in general movements)
Seated Quad Extension - 85 x 12, 12, 12 (next week add a set, knees still hate this)
Seated Leg Curl - 115 x  15, 15, 15 (same, add a set before increasing weight)
Seated Leg Press Mach - 210 x 12, 230 x 12, 250 x 12, 270 x 12, 290 x 12 (start at 230 next time, slow progress to max out - still prefer this machine to a loaded weight press)
DB RDLs - Nope
Mach Crunches - Rack x 15, 15
Leg Raises - 15, 15 (harder today than usual, weird)
Treadmill 30 minutes 4% 2.7mph (slow and steady before increase intensity

Pretty much where I'm at on that. My calorie deficit hasn't been as strict the last few days. Of course, my rest and recovery has been the literal shits this entire week as my body is adjusting (poorly) to flip flopping nights to days and back again as I work to keep the lights on and my daughter fed (okay, don't be so melodramatic Big Fella). That said I'm keeping my step count around 10K which isn't too bad, my last blood test came back strong as usual so overall once I adjust to my schedule again I will be right as rain.

Now, to wrestling:

Blaze Pro Wrestling presents NO REGRETS This Friday, Feb 28th 440 Tissot Ave at the St Louis Centre near the heart of  St. Boniface. This event is significant for a number of reasons.

1) Pro Wrestling is not only alive and well at the biggest stages (hello WWE, AEW and abroad) that popularity boom and interest has filtered down to the independent stages across the world. Nothing brings me more joy than seeing friends and co-workers regularly performing in front of sold out houses, and Blaze Pro is no different. Their last show in December was  complete sell out and the crowd got to see a very entertaining show

2) With that popularity boom comes new faces (and old faces) out to see what is happening and having a chance to "learn the ropes" , to work out some kinks and rust (uh, hi - it's me, I'm talking about me) and have the opportunity to be a part of the bigger wrestling community.

It's that second part more than anything else that brings me the most fulfillment at this point in my career. Having the opportunity and privilege to share my (shudders) 30 years of knowledge and experience with this group of up and comers is frankly exciting. This alone keeps me feeling young and energized when it comes to pro wrestling.

Let's face it. I have nothing left to prove.

But I've got lots to share.

This Friday at Blaze Pro there will be a few fresh faces making their debut. Once upon a time, people in that position would've been thrown to the wolves, challenged to defend themselves and not been terribly well supported. Well, here's hoping that after Feb 28th the rookies making their debuts will be able to look back on this day fondly and feel like they were given enough tools to be able to represent themselves adequately.

Don't get me wrong. The lessons don't end after the debut. I'm a grey-bearded old man, and I'm still learning new shit every time I get into the ring. But I feel good about this crew. So please, welcome them. They're so excited to "pop that cherry."

Speaking of, here are a few matches you all can look forward to:

MENTALLO

The BPW Provincial Champion MENTALLO will bring every ounce of his world travelled expertise to the ring this Friday as he goes face to face with the loudmouthed but pugnacious "TANGO" TYLER ROSE. The Thug from Toronto will be making his 2nd appearance for BPW but has been making noise out in Saskatchewan with RINGSIDE Wrestling of late. Expect the champion to be thoroughly tested.

COLLINS vs BLANCO

In a true veteran vs rookie match  we have the longest tenured light heavyweight grappler in Central Canada BOBBY COLLINS facing off with the high flying, fleet footed EL DIABLO BLANCO. The masked luchadore has been impressive in his early in ring showcases but he will be challenged by the experienced, grizzled brawler. 




CORY DIAMOND has been dealing with some confidence challenges of late. A perpetual mid-card grappler with a long pedigree in Manitoba and abroad, his recent winless streak has been clearly plaguing this competitor. As such when he steps into the ring with the fan favorite MUSTACHIO on Feb 28th, Diamond has repeatedly declared this a "must win" match for him. Keep your eyes on this one.

BIG FIGHT FEEL

As for me? Well, much like a bad cold I can't seem to shake the 400lb BIG CLIFF CORLEONE and his MASKED MENACE. Last time out in December I faced the 2 of them (and their giant sized ringside enforcer) and came out the victor, though I paid the price after the match as they wore me out with a steel chair. Thankfully BILLY BLAZE came to my aid to face down his old tag partner. So, This Friday, we'll even the odds. I wouldn't expect a lot of scientific grappling in this one folks. I've got a feeling my Lariat Arm is gonna be leaving more bruises.

CARB SUBJECT TO CHANGE

The rest of the card should be exciting as well. Like I said, a few debuts. A few surprises. and apparently it'll be standing room only as we're down to the last of our advance tickets. Like I said, Pro Wrestling is alive and well.

COMFY SHIRT

Oh and please consider grabbing one of my 30Th Anniversary Shirts or a Copy of my Debut Novel COWBOY ENDING either in person at the show on online via my LINKTREE. I promise both a comfy fit and a good read.

GOOD READ

Thanks all. Until next time.

AK

The Importance of Hockey in Canada, Plus the War on Dad Blog

Lets get the Workout Review out of the Way - Short and Sweet:

Biceps w/Back - Feb 22, 2025
Close Grip Pull Down - 180 x 12, 12, 10, 9 (getting stronger, feels decent, good stretch reps)
EZ Bar Curl - 80lb x 12, 12, 12, 12 (I can totally go heavier but I really like the burn / pump by set 4)
DB Curls - 30lb x 15, 15, 15,15 (final set was HARD in the best way, excellent pump)
Lat Pressdown / FacePull Superset - 50 x 15, 15, 15 (simple auxiliary work, remains functions, rear delts really respond to this)
Mach Preacher - 1 arm 65 x 10, 10 ; 2 Arm 125 x 8, 8 (just toast by now)
Cardio - Multiple dog walks, My knee was aching from yesterdays activity

There. That's done. My sleep schedule over the weekends are all messed up as I transition from nights to days and back to nights within 48 hours. It's the shits, to put it plainly. But, I'm grateful for the work as I make strides to better myself and expand my reach online to hopefully draw a wider audience outside of the perimeter.

Fingers crossed.

So obviously the biggest sports story of the week seemed to be the culmination of the 4 Nations Face Off, put forth by the NHL and the NHLPA in hopes of having some form of "best on best hockey" once again for the public. I will admit first and foremost - I was skeptical of this idea because since pulling players out of the Olympic programs in 2010, any attempt to have this kind of spectacle was met with  lackluster effort at best and bloated tickets prices for frankly worthless games.

Also, in complete honesty - I was terrified to have some of the best players from my home Winnipeg Jets club take part in this tournament and risk getting injured before returning to play for the club team. No matter what the talking heads on TSN or SPORTSNET won't tell you, the Jets are the Best Team in the NHL this season and remain on a hot streak (9 wins in a row, franchise record baby!!) So the prospect of sending out the Best Goalie playing today, our Norris Candidate D-Man and one of the top scorers in the league to play in - what I perceived to be - a nothing tournament gave me all kinds of "No Thanks" vibes.

But then a funny thing happened.

Turns out, these players showed up with chips on their shoulders and a desire to prove themselves.

Was this strictly a matter of professional pride? Of work ethic? Ego?

Almost certainly yes to all 3 of those things.

But also, the state of the world since January the 20th has been volatile to say the least. And feeling the energy and vitriol from the Tangerine Palpatine and his henchman Lord of the Pale, DOGE Vader has caused all kinds of uproar, anger and resentment.

And that's just amongst the redcap wearing people who VOTED for this clown... Twice.

So with all the snark and animosity around ridiculous tariffs, threats (yes, THREATS) about becoming a "51st State" there were some pretty high tensions going into these important Games.

Which is when a funny started to happen.

For the first time in a long time, there has been an swell of National Pride and Unity amongst Canadians.

While nothing is perfect and our different provinces and regions still have a lot of shit to work out as we fight our own internal battle with rising fascist tendencies and the desire for easy solution to complex problems being promised by career politicians who only want to cut programs from people who need them: It has been nice to see EVERYONE Rallying behind the Maple Leaf as we entered into Thursday nights' CANADA vs USA hockey game.

Word on the street from people I know who were in attendance at TD Gardens in Boston (shout out to you @Husterama) was that animosity was thick in the air. The Canadians in attendance were being bombarded with more than a gentle, playful sense of friendly competition lets just say.

So when the Overtime period began and Connor By God McDavid scored the series winner you could FEEL the elation from across our great nation. Tears flowed,  beers were poured, maple syrup was spilled everywhere, cobra chickens took flight  … but most importantly, Canada was United for a purpose.

And that's IMPORTANT. Unity in something we love and are so damned passionate about means that there truly is more that brings us Together than the differences of opinion that separate us.

There's still a long way to go. Some well-intentioned shit disturbers (Honk, Honk) have to be called to task and some well-intentioned lovers of science and reason (yeah, I'm one of these) have to turn on our listening ears so that we can do what those player draped in the Red and White did last Thursday night.

Come Together as the true North, Strong and Free.

Yeah. This Blog is gonna get political now and again. I have thoughts and feelings and they're gonna piss people off sometimes. So just "Get in the Comments" and vent away. Or don't read. That's your prerogative as well.

Okay. Enough for now.

O, Canada.

AK

BOOKS
SHIRTS
UPCOMING EVENTS

War on Dad Blog: Legs and Cardio

Honestly, it's not any more exciting than that. My sleep pattern is all messed up due to the graveyard shifts at work, so even on my days off I'm sleeping in 3-4 hour blocks (in fact once I'm done this quick recap I will be laying my Big Fella butt down for a nap). So after being up at like 430am and selling around the place, tidying up, having coffee, listening to recaps of the Can/USA Hockey game - i finally got my stuff together and went out to the gym.

Props to Goodlife Garden City. Not my usual location but a nice change of pace. And amazingly enough, it was very quiet and not overly busy at 830am when I got there.

Wanted to push my legs just a bit more than I have recently. Again, paying attention to my knees and hips and lower back, especially as I'm getting into the ring to train a bit more regularly, recovery and joint protection are a must for me these days. Even still, only slightly more workload than before (and nowhere NEAR what I was doing even 3 months ago).

Legs, Core and Cardio - Feb 21, 2025
Hip Adductors - "205" x 20, 20, 20 (really good squeeze)
Seated Leg Curl - "115" x 12, 12, 12 (Seated definitely feels better than Laying / standing single legs -  a real difference)
Seated Quad Extentions - "85" x 12, 12, 12 (Happy with how my knees felt, this is always the exercise that is worst for me so staying at this weight makes sense - might add another set / reps next time)
Seated Leg Press Machine - 150 x 12, 170 x 12, 190 x 12, 210 x 12, 230 x 12 (Stopped here even though I could keep going, focusing on stretch at the bottom)
DB RDLs - 55lb x 12, 12 12, 12 (easy, slow reps, lots of stretch)
Hyper Extension / Knee Lifts / Machine Crunches - 2 sets of 15 each
Treadmill - 60 mins, 2.6 mph, 4% incline

Overall a good, safe workout. Nothing wild or crazy. It's tough on the ole ego to do the seated leg press machine after years of heavy plate loaded Leg Presses and attempts at squats. But, I like the way this feels on my legs better. Maybe I'll switch back at some point, but not right now.

Naptime shortly. I've had a chicken wrap and some protein, but recovery includes rest. So, siesta it is.

To save time and links, please visit my LINKTREE for my BOOKS and SHIRTS and all other stuff you might be interested in. Or just save the RSS feed on this blog and hang out. That works too.


AK

War on Dad Blog: Relocating to Here

After a week-ish of trying to keep both blogs updated I soon realized what a complete pain in the ass that is. And frankly an unnecessary one. Even though the goal was to keep this page for Creative and Wrestling related endeavors, there's no good reason to dismiss my Workout Reviews / Accountability recordings from this site.

Besides. It's good content for the algorithm. Buy my books and merch you filthy animals. Or sponsor me online to do more fitness challenges for a "man of a certain age" … being uh, Middle Aged.

So yeah, here's where I'll recap / show my workout log for recent efforts. Is it exciting? Probably only to me and a few people who wonder how I keep my body moving after 30 years of heavy impacts in and out of a 18x18 steel and plywood structure. If anyone has any questions about these, please leave'em in the comments or post'em to my socials. I'll answer anyone who's serious and tell the haters to bugger off (but like, less British-ly).

In short, I'm focusing on some higher reps, shorter rest breaks and really trying to concentrate on negative reps and stretches over the contraction. Obviously I've got a few LBs to trim from the midsection so I'm tracking the majority of my calories over a week to maintain a slight deficit and adding more lower impact cardio to my regular routine. I've been focusing on this pretty consistently for the past 3 weeks and have been pleased with early results. As always, the toughest thing is to not let my ego get in the way and insist on More Weight and fewer reps. I've had that kinda fun, but it's generally not productive for my body and goals at this point.

My regular split is modified after a Push / Pul l/ Legs ideology. A few years back this would've meant a 6 day turn around for me with only a pittance of a rest day. These days I am not as worried about that. If I end up only lifting 3x a week or every other day? Perfect. I'm hitting my muscles often enough to feel growth and progress while making sure I have enough time to recover - especially in a slight deficit. These days I feel that weakness and low energy in a big way so, I try my best to listen to my body and push it up to it's limits for that day, not what they used to be when I was 30 years old.

Anyways, here's my Push Day from Feb 18th at around 930PM - Shout out to Goodlife Fitness on Regent for their excellent staff and facility as usual.

Chest and Shoulders w/ Triceps
Peck Deck - "175" x 12, 12, 12, 12 (Trying for wide sweeping reps, lots of stretch)
Inc Smith Press - 205lb x 8, 8, 8, 5 (always humbling doing this 2nd, much better pump though)
DB Side Lat Raise - 30lb x 12, 12, 12, 12 (maybe add some more reps next week)
OHP Machine - "80" x 12, 90 x 12, 12 (still tough on my left shoulder joint, but glad to be doing these again)
Cable Side Lat Raise - "15" x 12, 12, 12 (terrific burnout, so humbling)
Rev Grip Tricep Extension - "50" x 20, 20, 20, 20, 20 (just pure stretch and pump)
30 Min Treadmill 3% incline, 2.6mph

Once upon a time I'd have disdained using so many machines. But these days, I find them so much more effective for my recovery and muscle development. Occasionally I may change it up and switch to a DB Press or a regular Barbell Press, but nothing feels quite the same as the ability to just push until I can't on the Smith Machine. That 4th set was a true fail, without the pins I'd have been in trouble.

Anyways, that was the lift. I don't know how regularly I'll post these but I do intend to bring them all under one blog, just for simplicity's sake. Maybe no one cares but me, but that's enough.

Reminder, Blaze Pro Wrestling's: No Regrets on Feb 28th in Winnipeg. Follow the link to get your advance tickets now. Our last show before X-Mas was completely sold out, so don't be stuck out in the cold. 

Visit my PWTees Shop for specific designs you can only find there. Also, if you want one of the special "30th ANNIVERSARY TEES" I have on order, hit the Comments or my DMs (easy now) to reserve your size. 

Don't forget about my BOOKS. I know that billionaires are ruining international relations right now, but the Amazon Author Groups do a fine job with my products. So please, order a copy. I'll be happy to sign it for you.

Okay, I'm out of words. Later.

AK