Sun 10 Jan 2010
W.O.W. 1/09/10 and “Chance”
Posted by Doug McGuff under Uncategorized
I did my WOW 1 day early on Saturday January 9th. I was meeting paleo blogger and BBS friend Jeff Erno at Ultimate Exercise to put him through a workout. I knocked out the following “little 6” at about 10am before Jeff showed up.
Calf Raise- Resistance increased by an unknown but significant amount. I was using the entire stack on the MedX Leg Press but the TUL was getting too long. I gapped the weight stack by 2 holes which significantly reduces the leverage of the movement arm. TUL now has plenty of room to grow.
MedX abdominal- stable weight and TUL
Nautilus plateloader bicep- stable weight and TUL
Triceps pushdown-stable weight and TUL
Formulator wrist flexion
Formulator wrist extension
It wasn’t until today (Sunday January 10th) that I realized my WOW was done on the 1 year anniversary of BBS’s release date. It has been a fantastic year. I shudder to think that I almost did not agree to John Little’s offer to collaborate on this book. At the time I had not written an article in 3 years and was hesitant to jump back in to swimming against the tide. I was also a little fearful of trying to put out our knowledge, knowing how much readers want “the truth” and how the evolution of facts and the development of new knowledge can make you look foolish or waffling. I did not want to enter into the realm of the expert (whose mascot should be a weasel sitting on a hedge eating a waffle).
The night after my WOW, Wendy and I went to dinner with friends, one of whom was a 70 year old woman who had recently lost her husband. Discussing her recent loss, she spoke to the importance of not passing up opportunities to enjoy what we love. She told of a bottle of Chanel perfume called Chance that her husband had given her as a gift. Because it was such expensive perfume, she had saved it for a long time and used it only on very special occasions. She admitted to wanting to use it more often, but remembering the cost, she would always resist the temptation. Recently, while trying to retrieve something off the shelf where she stored her treasure, she knocked it off the shelf. It fell into the sink and shattered. She watched the contents of the bottle swirl down the drain. All she had left was what was in the tube of the spritzer. As I heard the conclusion of this story, I was overcome by goose bumps. After hearing this story, I am even more glad I took John’s offer, and that I get to spray a little of my “Chance” every week with a WOW posting.
One of the elements of BBS that I am most proud of is a definition of health that John and I worked out that included “an appropriate balance between an anabolic and catabolic state”. There is an amazing technical discussion of this at www.nephropal.blogspot.com . It is a very technical discussion of the mTOR and Sirt1 receptors and how they relate to diet and exercise. If you can find some quiet time and a strong cup of coffee, I highly recommend it
Post your WOW’s
1/9/10 9 days of recovery
Smith Squat- 355/59 26 reps
Up 20lbs, “down” 3 seconds (stable?), up 2 reps
Smith bench press- 225/40 10 reps
Up 10lbs, stable tul, down 3 reps
incline dumbbell- 40×2/40 5 reps
Down 10 seconds, down 2 reps
hammer pullover- 228/53 9.5 reps
“Up” 3 seconds, down 2.5 reps
tricep pressdown- 100/37 10 reps
Up 10lbs, down 10 seconds, down 6 reps
Nautilus ab machine- 170/35 14 reps
Last done 2 workouts ago (12/11/09). Up 5lbs, down 10 seconds, down 8 reps.
Eating is much simpler in Orlando. Cream, meat, cream, meat, cream…
I like it =)
It’s been in the 20’s lately though. I do not like that. Keep thinking of Arnold as Mr Freeeezzze in that old batman movie (damn, I’m getting old!).
I went to whole foods today and traded in $50 worth of almond butter I had sitting around for store credit. I bought lots of meat, including 4 pounds of london broil for jerky to be made into pemmican.
Pretty excited. They were out of my grass fed cream though, had to settle for some organic ultra pasteurized non-sense. Grrr….
Wow it’s 4 am, good night.
-Anthony
ps- if you live in Central FL, come to the Orlando fitness challenge on Tuesday night in downtown Orlando. Drew Baye and Patrick Diver will be speaking about high intensity training. It’s gonna be good. Doug Mcgufff good? I dunno… maybe…
Oh and Doug, sent you an e-mail. Did you get it?
Doug has encouraged us to establish a workout resolution(s). I have two for 2010: (1) Start every workout without knowledge of previous tul’s, and (2), do not be a clock-watcher. It is amazing how much longer I go before reaching my tul limit – and usually at a higher resistance.
My WOW for this week – Jan 8th is as follows:
Rotary Torso 150 lbs (+15) 3mins (+75)
Lat pull-downs 105 1min 40secs (+20)
Overhead press 75 1min 40secs (+20)
Leg Press 280 (+20) 1min 40secs (+10)
Calve Raises 105 1min 50secs (+20)
Snow shoveling activities are not reported.
Doug
I’m very happy that you decided to do the book. It really “hits the nail on the head” by explaining why we workout the way we do .. with ourselves and our clients. We all benefit from it.
Thanks and keep on writing …
John
1.deadlift
2.deadlift
3.deadlift
This wasn’t really a “workout.”I got up at 4a.m. Saturday morning and drove to northeast Texas for a deadlift contest.This would be my first meet since turning 50.Over the last six months I have slowly and painlessly paleo dieted my way down to my college bodyweight from the late 1970s.I weighed in Saturday morning at 147 lbs.I felt tight and strong,opening with an easy 402 lb deadlift.435lbs on my second felt just as easy,and a 451 lb. third attempt was slow but clean.I was the lightest lifter there and finished with the top pound for pound performance of anyone.From the audience,Amy noted that although the bigger guys moved more weight,most were fat,three were obese,and only two others in addition to myself were lean.
W.O.W. 1/9/2010
Leg Press +5 lbs./ stable TUL
Inclines +5 lbs./ stable TUL
Lat pulls +5 lbs./ + 4 sec.
Declines stable wt./ stable TUL
Rows +5 lbs./ - 5 sec
Basically a good workout with some small improvements.
@ Doug
On this one year anniversary of the publishing of BBS, I, and undoubtedly the rest of the BBS followers, are indeed grateful that you decided to team up with John in doing this book. Swimming against the tide can be quite frustrating, but the rewards you must receive when you hear about all the positive feedback of this type of training and lifestyle has to be incredible. It has to approach the feeling you get when you save the life of a patient. In this case, however, you are giving people a lifestyle choice in which they can improve health, fitness and longevity in a rational manner without resorting to drugs, surgery, etc. As Mike Mentzer said years ago, “if you want to conduct the orchestra, you have to turn your back to the crowd”. We are all grateful that you and John have embarked on this mission.
Ed H
@Anthony,
Yes, I got the email. I have saved it for Wendy to read. We may be able to pull it off. If the first email did not give specific dates, please pm the actual dates to me.
@Norm,
Cool resolutions. Perhaps I need to stop watching the clock too.
@John & Ed,
Thanks for the kind words. In many ways it is better than “saving a life”, as many times you are simply interrupting in someone receiving the appropriate consequences for their actions (driving drunk for instance). It is very rewarding to give your best knowledge to the best people and THAT is what BBS allows us to do.
Doug,
You are definitely the strongest, leanest HIT geek I’ve ever seen. You also have the largest/thickest paraspinal muscles I’ve ever seen.
Doug McGuff
Hi Folks - posting for a friend who can’t seem to post.
Very new to BBS (6 weeks and very happy so far!) and hoping for any tips
to optimize for road bike racing, with the season coming soon. I’ve
googled this and other sites to wits end, and haven’t seen anything
definitive. I saw that Doug Holland trains a Cat 1 racer, so if you could
chime in that’d be great (I’m a Cat 3 Masters 45+, specializing in long
sprints/leadouts).
What I’m doing is the Big 5 once a week, and then on day 5 after, a
Tabata-like workout of 2 min. high-resistance intervals (last 30 secs all
out). On the 5th sprint I go until I can’t any longer. I also plan to
start doing my Sunday club ride, which is a 35-50 mile race-like ride.
My goal would be to make myself more competitive on hillier races (big
rollers and < 5 min. climbs–at 195 lbs I can’t be competitive on real
climbs).
BTW, in the past I’ve had great cycling fitness gains with weekly big-gear
hill climbs, but don’t think I can adapt the BBS style to that. For one,
I’m already pulling out rear wheel spokes doing this for 5 minutes, and
two I haven’t found a stationary bike that has a high enough resistance to
get me to positive failure in a reasonable amount of time. Any success
stories adapting BBS to the pedaling motion would be great to hear.
Mark
1/9/10
Hammer Strength Pulldown 180×1:21
Seated Dip Machine 190×1:06 - tried for a rest-pause rep after 10 seconds and couldnt get one
Hammer Strength V-Squat 270×1:51
Wrist curl: 55lbs.x approx 90 sec, NTF
BTW 200.5 in AM. Rough week - tired. Logistics prevented a rush factor this workout, but tried my best.
I did my workout of the week at Ultimate Exercise this week. I was in Greenville, SC on a business trip and took the opportunity to get a workout in with expert supervision. Doug was my trainer again and I had a great workout. I expert to be in the Greenville area much more(possibly much, much more) in the future so I might become a weekly client.
While I was there I bought the new diet related DVD. The DVD was excellent and I recommend it, particularly to give to relatives who are wondering about how to eat right and don’t know why or where to start. It also had a bunch of stuff I didn’t know or know well enough to debate and the DVD gave me some ammunition to discussions. The subject matter is so complicated and it really helps to have someone who can boil it down while not glazing over important details.
Workout(12 minutes):
•Leg Press: Up 10# and up 25 seconds.
•Seated Row: Up 10#, down 6 seconds.
•Chest Press: Up 6#, down 5 seconds.
•Pull Down: Same weight and time.
•Overhead Press: First time doing this in a while due to shoulder discomfort. Doug changed the range of motion to account for this and I had a very hard, pain free set to failure. Up 40#, down 27 seconds, but I doubt it is comparable anyway.
Thanks to Doug for the workout and for writing the great book.
jeff
MedX Avenger Leg Press
MedX Avenger Compound Row
MedX Chest Press
Biceps dumbell Curl
Workout time 10 minutes. All reps performed 10/10 or slower. I must say that going slower makes the intensity all the greater. There is no cheating or escaping muscular work when performing reps this slow. It is the ulitmate reptition protocol.
Greg
W.O.W 9th Jan
Leg press
Weighted chin
Chest press
Pullover.
Total training time: just under 8 minutes, great metabolic effect and a good workout to start the New Year.
Thanks to BBS and to this excellent blog, I made changes to both my training routine and my diet last year. Over the next 6 months I want to continue my recent strength gains and to get leaner still.
I feel fitter and healthier than I have in 25 years. My partner had a cold virus over the New Year period and I didn’t catch it from her! Believe me, this is a first and it wouldn’t surprise me if this was a result of Paleo style eating and not overtraining.
I recently started taking a vitamin D3 supplement together with the occasional Omega 3 supplement. Dr. McGuff, is there any real evidence that creatine supplementation is of any benefit for improving strength/ muscle mass gains?
A happy, healthy and prosperous New Year to all.
Steve.
@ Doug H - fantastic performance at the contest
@ Doug McGuff - thanks for persevering and writing BBS. Superb book.
The cyclist in question(from post #8) is Mat Davis.I trained Mat as a teenager before he went off to university,and later on school breaks.With me,all his workouts were brutal,short,multi-joint assaults done once per week.Later,he went to work for Dr.McGuff and trained at Ultimate Exercise.He didn’t get seriously into cycling until his mid-twenties,after he graduated from Clemson,but by that time he had an incredible strength base,and at over 200 lbs. bodyweight,was demolshing all his competitors.This is not the norm in cycling.If he wanted,I could take Mat off the bike and turn him into a champion powerlifter in less than a year’s time.
Dr. McGuff, & others,
I could use some advice!
I’m 52 yrs of age & have trained for HIT & went to superslow about 8-10 yrs ago with occassional Max Contraction sections.
My problems, I often train too often (LOVE TO TRAIN)& average 2 workouts weekly (would like to do only one)
I have painfil bicep tendonities,& cannot do any type of curls, chest presses, or lateral raises. I also pull my hamstring oftentimes whenever I do a leg curl, & my back gets injured alot when I work it directly. This even happens though I do superslow protocol & even at times with maximum contraction protocol. Seems like all I can do is shoulder presses, pulldowns, rows, leg press, calfs- (though calves get hurt sometimes) & abs - abs get pulled sometimes.
Big 3 of row, shoulder press, & leg press seeems to be comfortable w/a TUL of 80 secs.
BUT it seems to not be quite enough to satisfy me & I really gwt more of a pump when I go up to 120 secs TUL but doubt if its as effective as 80 secs though I don’t get much of a pump w/only 80 secs TUL.
I got a job at another gym & didn’t renew my membership I had for yrs at a better equped gym for superslow. I was used to medx, superslow systems, southern exercise, hammer strength, nautilas, etc. I get free membership where I work & equpipment is “good” & most I use it their Cybex Equipment. I perceive the other equpment as “superior” though Cybex seems “okay” (maybe I was spoiled)
Just wondering how you think Cybex fares up with other equipment?
Gym I trained at for yrs was Dick Conners Pit Barbell Club, which do to his influence is a hard gym to beat. Economics & the fact that my wife gets uas a free membership (she works a a local ymca, & a get another free membership at a locally owned gym makes it hard to justfify paying for another membership since our income has been cut 1/2 after my lay-off form a job I held for a # of yrs.
Thanks for any training advice, it will be much appreciated!
Bob Withers
Happy New Year to all, and Happy Anniversary to BBS!
We’re all extremely grateful that you decided to write this excellent book. The story of the lady with the perfume bottle gave me goose bumps as well. Regret for things not done is stronger than regret for things done, even if they don’t turn up being a success. However, with the BBS book, your decision to collaborate with John and write it was a great success and we’re so grateful.
Thanks also for providing the link to the technical discussion of the mTOR and Sirt1 receptors – fascinating stuff - I’ll read through it tonight.
Best wishes,
Harry
Bob just do the big 3 once a week or less. Ive seen you post this type info a few times. Its you body. If you want to hurt yourself that up to you. As Mike Mentzer said while tryin to correct someones form,I wont feel a thing. Im not comming down on you.I hope you dont take it that way. Why would you want to hurt your self? Some of us are addicted to exercise. Been there did that. Paid prices myself. Read some of Mentzers writings on this.I may help.
Bob,
Ditto what Dave said. I’m older than you and I have learned the hard way it’ easy to do to much high intensity stuff. I really feel that 3/4 of the “exercise” I have done over the years has done more harm than good. I know a number of folks who are in their 80’s and healthy, who think “exercise” is stupid. I’m beginning to think they are on to something.
Griff
Bob,
1)Take a 3 week break
2)Make sure your diet is in order. Eat Paleo, make sure omega 3’s and Omega 6’s are balanced, this will improve inflammation.
3)Beg Dick Conner to take you back. His is the cheapest facility of that level of quality in the country. If you have tendonitis issues, the proper biomechanics of his machines will be very important to you.
4)Return to training on the movements that don’t bother you and do so once every 7-10 days.
5)Be amazed how much better you feel and look.
Doug McGuff
appreciate advice & will act om it, w/o former $ available may be a stretch to returm to the Pit, but will try, the row/pulldowm,shoulder press, & leg press with Cybex doesm’t bother me & seems sort of similar to the ss systems/medx I used at the Pit for those exercises, but I do miss the Pit, it’s a heckuva gym.
Bob,
I would recommend doing whatever it takes to keep training at The Pit Barbell Club. When I was in college, I drove one hour, one way 2 times a week to get there. Just getting to hang out with Dick Conner is worth the cost of the membership. He is one of the smartest men I have ever met in my life.
I would also recommend sticking with a big three workout on the equipment at the Pit.
Since I have been doing a big three on the same equipment, I feel incridible, and I never thought my neck and shoulder pain would go away.
Bo
Doug and John,
I can’t thank you guys enough for writing Body By Science. I just ordered 30 more copies, which puts me at 184 copies purchase so far. This book is a great marketing tool for our business. I have actually given away more copies than I have sold.
I hope all the other gym owners on this blog are getting as much benefit from the book as we are.
Bo
January 12, 2010
1. Chest Press: 320 lbs / 1:35
2. Compound Row: 308 lbs / 1:15
3. Leg Press: 908 lbs / 1:40
4. Lateral Raise: 102 lbs / 1:07
5. Abdominal (NAUT): 110 lbs 1:08
Duration: about 12 minutes
Michael what machines are those on? Your numbers are impressive.
@Anthony
All exercises are done on MedX machines except Nautilus Abdominal and 10° Chest. I started working out on MedX equipment on May 22, 2009 posted every single workout I did since then here
Rep cadence is about 5/5, btw.
Bo,
I agree that Dick is about the smartest guy I’ve ever met.
Bob
Happy Anniversary BBS!
So far so good, finally getting over the car accident before Thanksgiving.
7 day recovery
8 minutes
Leg press: +4# to 182.5#, TUL 11s over target time under load (TTUL=90s)
Calf raise: +0.75# to 10#. Right 20s under TTUL. Left 2s under TTUL
Abs (Plank): +2s for 63s
For next time: I’m holding the leg press weight the same, I had a lot of manual assist on this (hands on knees to help at full compression = bad form, I think). I didn’t want to go up this high but the machine guards wouldn’t let me use my own adaptors. I’m thinking of moving the seat back one notch, since I can almost not even get the slide started at this weight, but once I do I’m doing ok on TUL. Calf raise will stay at same weight, I lost my balance on the left side and when I stepped down I think that was enough of a slow-twitch recovery to account for the lopsided results. I’m still loving the plank for abs, working on flawless form, very painful at muscle failure.
Next week is the last week at my current gym membership, and will be the 3rd cycle in my 3-way split. I’ll do a Big 5 baseline the following week at my new gym/ new machines. Looking forward to it!
I’m also measuring bodyfat %, water %, and weight after each Sunday workout. After this one I had lost 0.8% BF, measured on our Tanita scale, lost a couple — both I think from the NYE *slight* excursion off Paleo which wasn’t really worth it.
that last sentence was supposed to say “,,, lost a couple punds …”
01-08-10
DEAD LIFT
Nautilus Leverage Bench Press (PR)
DEAD LIFT!!
Seated Dip (first time on this, killed my triceps)
My dead lifts are getting better and felt great. I know my strength is getting up there and I hope one day to go with “Coach” to one of those comps. But I have a ways to go…
Wed 13.01. Big 3
1. Squat 15 reps
2. Deadlift 8 reps
3. Press 3 reps
21 day break from barbell training. Nagging hip joint pains went away with extended rest period. During break I did weekly body weight session (squat, assisted chin, push-up) with very slow reps (~15s pos/neg). It had very good training effect from “global conditioning” point of view.
WOW
1/12/10
Previous workout: 12/22/09
Lat pulldown 130# (+20) 2:12 (-0:35)
Hammer MTS Decline Press 60# 1:53
Machine Row 95# (unch) 1:22 (+0:03)
Cable internal shoulder rotation left 40# (unch) 0:58 (-0:09)
right 1:03 (-0:20)
I endured a course of antibiotics, starting 12/24/09. One of them (Cipro) has a side effect an increased susceptibility to tendon rupture. So, I forced myself to stay away from the gym. Just as well, since I got lots of severe diarrhea from the antibiotics, and it persisted for 5 days after I stopped them.
It felt great to be back in the gym. I am back to my 2-week split, where machine rows are done both weeks. I go to a busy gym where nothing is Nautilus or anything close. This means that my wait times between machines varies widely, so my progress or regress is not strictly comparable. It doesn’t really bother me. I lift as hard as I can, and go home.
On this workout I changed from a Life Fitness chest press machine, which seemed to have an uncomfortable path to a selectorized Hammer Decline Press which felt better.
My shoulder rotation times got a lot worse, but I am still trying to find the best place to stand with these, so my position changes each time I do them.
I just ended a 7-month experiment. I ate only meat and water, with an occasional egg for the first 6 months. For the 7 month I also tried including coconut oil in my diet.
My results were that my digestive problems were exacerbated, I felt colder than usual, I lost weight (I could be called a “hardgainer,” I never want to lose weight), I had nocturnal and diurnal muscle cramps, and I had some trouble sleeping.
The 6 months before my zero carb experiment, were very low carb paleo eating. I didn’t like that either. So, I am gradually adding refined wheat flour to my diet. I know that this is viewed by many as an evil substance, especially for those with digestive problems, but it seems to work for me.
I hope to work up to about 72 grams of carbs/day. Once I get there I’ll stay there for a bit. Then I will experiment with large carb doses.
Meanwhile, I am excited about hitting the gym once a week again.
I want to join the chorus of those expressing their gratitude to Dr. McGuff for publishing the book _and_ for all that his contributes to this website. I have learned so much from him, and feel better for it. Thanks.
One year ago I was lifting once a week. But I was doing 11 exercises per session. I was also doing high-intensity interval training one day a week.
I now lift one day a week, doing 4 exercises and I have dropped the “cardio” intervals.
I found it very difficult to break out of going to the gym 5 mornings/week. It takes some discipline to overcome the media barrage about how much exercise is ideal.
I’d like to echo Griff’s sentiments. It was a real eye-opener to discover that I could get 120% (no more injuries) of the benefit of my old workout regime in 12% of the time.
BBS sounds like it’s too good to be true.
About 6 years ago, I gave Superslow a try for about 4 weeks. What I didn’t like was that I thought I had to do a rigid 10 seconds up, 10 seconds down tempo. It was just too hard to be that exact and precise.
Once I started following a less rigid–but nonetheless slow–tempo, everything fell into place.
Amy’s workout:
Nautilus incline press
-60 sec rest-
barbell bench press
deadlift
Nautilus overhead press
chin up
calf raise
Dr. McGuff,Amy and I watched the diet seminar DVD last night.There is a lot of important and frightening stuff there.Everyone should view it,especially parents with children who attend government schools.Had I known what I know now,I would have never let my kids eat a school lunch.
Moises,
I did not adjust well to a low carb diet. I think I lost some weight, which I didn’t need to lose, and even after 4 months never adjusted. I’m not an expert, just an experiment of one. I do cut carbs occasionally if I see weight creep up. It’s just easier to skip the bread than count calories. I suspect it may be the calories more than anything, though.
And yes, I probably wasted a lot of time and contributed to my arthritis with all my working out years ago. Now I do weights about 1X/wk and walk. I enjoy walking and the dogs love it.
Stay Well,
Griff
moises-not everyone, as you know, responds well to such low or no carb eating. People who are sick or ill don’t respond like people who are well and just change their eating. Thus, digestive problems/illness can only make it harder to determine how you will respond.
You tend to get a selection bias of great responders commenting on these paleo diet web sites. I think paleo eating is great, but there are so many different versions of it out there, it can be confusing as to what is real paleo. Dr. Harris is very low carb compared to Dr. DeVany, but both call their styles low carb and talk of the importance of controlling insulin and blood sugar. Dr. DeVany eats a LOT of vegetables, some fruits and some meats. His eating is high carb relative to Dr. Harris, who eats very high fat. I like Dr. DeVany’s approach the best but very much enjoy Dr. Harris’s site (I even donated) and respect that many people likely respond well to his approach.
Anyway, I’m wondering why you decided to add refined wheat flower back into your diet vs. a different form of carbohydrate?
@ Doug M.
I also watched the video last night and you did such an excellent job of summarizing the Paleo diet in a simple way of understanding.
I had a few questions from the handout sent with the video.
You state to take 4 fish oil capsules. Is that 1 gram per capsule?
You mention taking Vitamin K2. How much would one take of this?
Again great job on the video and everyone who reads this blog should have this video in their collection.
John
Yes, the Dr Harris vs Dr deVany(he *is* a Phd) dietary discrepancy has caught my eye too.
I’m trying to convince a number of people in my life to start eating paleo, and sometimes get things like this thrown at me. Its an excuse to not take action. Get the basics right: drop the potatoes, drop the grains, drop as much HFCS and added sugar as you can. Skip a couple of meals here and there. Go to bed hungry at least 3-4 times a week.
Then you can start working on how many angels dance on the head of a pin. Stop making excuses to keep from taking action.
After reading Dr Harris and watching Dr Holick(who is the very definition of “White and Nerdy”), I’d add another basic: Vit D supplementation for most people.
Dave-good point on all points.I tested my Vita D levels about a year ago and was deficient, and I live in the Phoenix,Arizona area. Nobody should assume they get enough unless they spend a lot of time outdoors (daily). It is easy to get tested- grassrootshealth.net sells the blood spot vida D test for about $40 I think. It’s worth it.
January 17, 2010
1. Overhead Press: 276 lbs / 1:40
2. Torso Arm: 346 lbs / 1:32
3. Leg Ext.: 220 lbs / 1:34
4. Leg Curl: 214 lbs / 1:30
5. Rowing Torso: 154 lbs / 1:29
6. 10° Chest (NAUT): 172.5 lbs / 1:10
7. Lumbar Ext.: 230 lbs / 1:36
Duration: about 18 minutes
That’s a great, if sad, story, Doctor McGuff.
We need to live now and let later take care of itself.
I’d been worse at this than most people (and most people aren’t great at it).
Now time for a 180… and thanks for the reminder.
She may have lost her perfume yet she has the memory of her husband’s love. That’s something and I hope she keeps it.