So…here we are. Social distancing and wondering when and how this will end. The memes being posted on social media are hilarious, so we’ve got that. I see people are binge watching lots of television series. I don’t have Netflix, but I’m more than busy enough with working, keeping my kid educated/entertained, and writing (when possible). Additionally, I keep from going stir crazy by staying active.
I have seen a lot of posts from people claiming they are eating a lot and gaining weight. That’s understandable considering the stress surrounding the Coronavirus and the fact gyms are closed. So, I decided to sketch out what I’m doing most days to stay in shape. I have a decent amount of equipment I’ve picked up over the years, but you don’t need a lot (or any) to get in a good workout. Now, although it seems like the equipment might take up a lot of space, it really doesn’t. The punching bag stays in the garage. The rest fits in a tiny room, which you will see below. First, I should list out the equipment:
- Bench that can incline
- Bowflex SelectTech weights
- Pullup/Dip station
- Exercise bike
- Punching bag
- A few light free weights
- Jump rope
Here is a typical week for me now that I don’t have access to a gym. Actually, this is fairly typical for me when I do have access to a gym. As usual, I do most of my weight lifting in the early morning before work (and before the family gets up). I find that I feel better all day if I workout first thing. I always stretch before beginning. I’m not that young anymore.
Monday – Chest and arms
- Incline dumbbell press hell sets
- Flat bench dumbbell press hell sets
- Incline dumbbell flyes
- Bicep curls
- Skull crushers
Krav Maga workout
- Shadow boxing
- Heavy bag
- Various techniques
- Cardio / Fatigue drills
Tuesday – Legs and abs
- Goblet squats
- Calf raises
- Weighted V-ups
- Crunches (various)
- Leg raises
Wednesday – Back and shoulders
- Dumbbell rows
- Shoulder press
- Shoulder flyes
- Shoulder raises
Krav Maga workout (similar to Monday)
Active rest (walk, exercise bike, light running)
Friday – Mix it up
- Running, jump rope, heavy bag, push ups, pull-ups, whatever.
If I didn’t have weights, I’d simply be doing a hell of a lot of push-ups, running, shadow boxing, ab work, etc. I think the main thing is to STAY ACTIVE during these trying times. Burn off as much stress as possible and punch the air or a bag and not your loved ones who you may be cooped up with! Hang in there. We’re all in this together… just separately.
J.J. Hensley is the author of RESOLVE, a Thriller Award finalist which is set against the backdrop of the Pittsburgh Marathon, Measure Twice, Chalk’s Outline, Bolt Action Remedy, Record Scratch, Forgiveness Dies and other works. Hensley is a former police officer and former Special Agent with the U.S. Secret Service.
Upon being released after three years of incarceration in a psychiatric facility, former narcotics detective and unlicensed PI Trevor Galloway has no idea how to begin picking up the pieces of his shattered life. Having lost the woman he loved and exacting revenge upon those responsible, he is irreparably broken, heavily medicated, and unemployable.
When former Secret Service agent Nick Van Metre knocks on Trevor Galloway’s door, the last thing he expected was a job offer. However when the head of Metal Security hands Galloway a stack of photos and asks for his assistance with investigating a series of threats against a controversial presidential candidate, the former detective is stunned.
Galloway initially takes the case, but eventually has to question his own sanity after he reports an encounter with intruders who seem to have left no trace in his home. When Nick Van Metre turns up dead and an attack is carried out against Dennis Hackney, the former detective with a history of extreme violence becomes the focal point of multiple investigations.
Galloway pulls clues from photos and searches for answers while dodging bullets in Pittsburgh and Savannah.
Get set for a mystery told at a breakneck pace, with each of the chapters being linked to photograph in roll of film.
Look for the hints. Watch for the signs. Trevor Galloway doesn’t trust himself. Can you trust him?
The answers won’t be revealed until the final photo is flipped.
Praise for FORGIVENESS DIES:
“Is someone setting Trevor Galloway up, or is his own mind deceiving him? Forgiveness Dies puts a uniquely fascinating protagonist–a detective who can’t trust his own perceptions–into a complex political thriller, and the result is propulsive. Hensley starts with a punch, and accelerates from there.” –Joseph Finder, New York Times bestselling author of Judgment and The Switch
“Inventive storytelling meets propulsive action in this wild thrill ride from J.J. Hensley, who brings real-life experiences to the page and delivers an authentic tale of double-crosses and dirty dealings. Don’t worry if you haven’t stepped into Trevor Galloway’s shadowy world yet…start right here, and you’ll soon want to read them all!” –Daniel Palmer, USA Today bestselling author of Stolen and Saving Meghan
“A snapshot of humanity in perfect focus. Edgy, furiously paced, raw. From the whip-smart dialogue to the deeply flawed characters, Hensley has a voice that will stay with you long after the final exposure.” –K.J. Howe, author of The Freedom Broker and Skyjack
“Forgiveness Dies is a non-stop, gut churning thriller that you’ll read in one sitting. Hensley has conceived a brilliant but almost fatally flawed protagonist in Trevor Galloway, a man so tormented by his past that in the battle for truth and justice he’s forced to fight enemies that are dangerously real, and some that only real to him. J.J. Hensley is one of the best thriller writers out there, and he sits at the top of my must-read list.” –Mark Pryor, author of the Hugo Marston series
“With Trevor Galloway, the tortured, likable protagonist of J.J. Hensley’s Forgiveness Dies, Hensley has created a character destined to remain with the reader long after the last page is turned. Not only that, but readers will find themselves inextricably pulled into a tight plot that bears a brutally close, and necessary, resemblance to today’s America. Read this book, and you’ll want to read everything else Hensley has written.” –E.A. Aymar, author of The Unrepentant
“There are two types of men you must fear in this world: Men who have everything to lose—and men like me.”
It’s a case Trevor Galloway doesn’t want. It’s certainly a case he doesn’t need. The client—the sister of a murdered musician—seems a bit off. She expects Galloway to not only solve her brother’s homicide, but recover a vinyl record she believes could ruin his reputation. Galloway knows he should walk away. He should simply reach over the desk, give back the envelope of cash that he admittedly needs, and walk away. However, when the client closes the meeting by putting a gun under her chin and pulling the trigger, his sense of obligation drags him down a path he may not be ready to travel.
A story divided into twelve songs from Jimmy Spartan’s final album.
Praise for RECORD SCRATCH:
“Record Scratch shocks you out of your ordinary groove. Sometimes witty, other times haunting, but when the needle jumps the track, the body count screams.” —Marc E. Fitch, author of Paradise Burns and Dirty Water
“In Record Scratch, Hensley, a former secret service agent, gifts us with a bounty of goods: a solid mystery, a damaged but relatable main character—one you root for, and swift plotting that weaves a compelling, compulsive tale of music and death and the demons carried by those in law enforcement. Bring me more Trevor!” —Shannon Kirk, international bestselling author of Method 15/33
“J.J. Hensley’s Record Scratch is a tersely written and tightly plotted gem, featuring one of the most unique protagonists around, Trevor Galloway, a man who has a way of getting himself into and out of trouble at an alarming rate. The book is action-packed with a dash of mordant wit, and I can’t wait to read more in this intense, engaging series.” —David Bell, USA Today bestselling author of Somebody’s Daughter
“J.J. Hensley’s tale of a stoic PI investigating the murder of a has-been rock star is equal parts classic whodunnit and gritty noir, peppered with high-octane action scenes that will leave you breathless. Record Scratch is like a throat punch: powerful, shocking, and unapologetic, but the surprising poignant ending will stay with you a long after you’ve finished the book. This is a thriller that crackles from the first page to the last.” —Jennifer Hillier, author of Jar of Hearts
BOLT ACTION REMEDY
Former Pittsburgh narcotics detective Trevor Galloway has been hired to look into the year-old homicide of a prominent businessman who was gunned down on his estate in Central Pennsylvania. When Galloway arrives, he determines the murder could have only been committed by someone extremely skilled in two areas: Skiing and shooting. He believes the assailant should not be too difficult to identify given the great amount of skill and athleticism needed to pull off the attack. When he discovers the victim’s property is next door to a biathlon training camp, the situation becomes significantly more complicated.
Galloway makes plenty of enemies as he sifts through stories about lucrative land deals, possible drug connections, and uncovers evidence suggesting the homicide may have been elaborate suicide. As he attempts to navigate through an unfamiliar rural landscape, he does his best not to succumb to an old drug addiction, or become confused by one of his occasional hallucinations. Oh, and a Pittsburgh drug gang enforcer known as The Lithuanian—if he’s even real—is tracking Galloway and wants to take his eyes. Galloway would rather keep those.
In Bolt Action Remedy, the typically quiet streets of Washaway Township, Pennsylvania become the epicenter of a mystery involving elite athletes and old grudges. For Galloway, the problems keep piling up and somebody out there believes problems should be dealt with by employing the most permanent of remedies.
An addict is killing Pittsburgh city officials, but Homicide Detective Jackson Channing has his own addiction.
In the Pittsburgh Marathon, more than 18,000 people will participate. 4,500 people will attempt to cover the full 26.2 miles. Over 200 of the participants will quit, realizing it just wasn’t their day. More than 100 will get injured and require medical treatment. One man is going to be murdered. When Dr. Cyprus Keller lines up to start the race, he knows a man is going to die for one simple reason. He’s going to kill him.