Yesterday, I read a book on power and influence written by a Zambian brother, Dr. Chiku Malunga. In the book, he had a Zambian proverb I really liked,

When the shadow of a tree is bent, straighten the tree and not the shadow.

My Twi translation: Sɛ dua no sunsuma akyea a, tene dua no ntene ne sunsuma.

His explanation,

“To get a true sense… Read more

This morning I woke up early and had an incredible workout. Hammy still sore from yesterday but we push through.

Wide grip lay pull downs 4 x 12
V bar pull downs 3 x 10
Cable curl 3 x 12
Machine bicep curl 3 x 10
Incline dumbbell curl 3 x 10
Weighted ball hyper extension 1 x 24
Crunches 4 x 25
Vertical knee raise 3 x 15
Bicep curl to… Read more

The fitbod app is legit. I finally completed a full workout and my hamstrings are shredded.

Leg press 3 x 12
Lying hamstring curls 3 x 12
Dumbbell squats 4 x 12
Dumbbell stiff legged deadlift 1 x 15
Dumbbell lunge 3 x 7
Dumbbell clean 3 x 12
Dumbbell iron cross 1 x 10
50 crunches

I made bomb ginger soup in my Vitamix this afternoon and now I’m… Read more

A brotha is under the weather today. I believe I have the stomach flu because I’m nauseous and not eating. Interestingly, I went from 204.4 lbs yesterday to 199 lbs today.