IGX

Sunday, September 22nd Finally biked to the gym. It's only 1.5 miles, but my lazy ass has been driving :( Decline Knee Raises x 3 sets and Hanging Knee Raises x 2 sets and Decline Sit-Ups x 3 sets Lat Pulldowns - Overhand Grip 85lbs x 4 sets and Wall Slides x 4 sets Lat Pulldowns - Parallel Grip 85...

It probably is bullshit, a cursory look for Robert Sapolsky and chess research includes only a anecdote he included in a Stanford commencement speech. Link here: https://news.stanford.edu/news/2009/june17/classday-061709.html "You have two humans, and they are taking part in some human ritual. They ...

https://www.espn.com/espn/story/_/id/27593253/why-grandmasters-magnus-carlsen-fabiano-caruana-lose-weight-playing-chess "In October 2018, Polar, a U.S.-based company that tracks heart rates, monitored chess players during a tournament and found that 21-year-old Russian grandmaster Mikhail Antipov ha...

Glad it seemed to do the trick

Thursday, September 19th After surfing last night, I came home and reflected on how good my legs felt, and what I could do to bring that feeling to my entire body. After surviving such a high workload on my legs and surfing well, I thought that my upper body might have a bigger capacity than I've b...

Wednesday, September 18th Surfing 45 minutes This is hyperbole and I'm getting too ahead of myself....legs felt fantastic for surfing today. I think the program I did yesterday is exceptional. Interestingly, as one door seems to close (what to do with legs???) another one opens. It felt very much t...

Tuesday, September 17th I don't know what particularly inspired me to make this leg workout even longer, maybe it was watching the Adam Ondra videos I posted in the training forum, where he seems willing to do ANYTHING to make him a better climber. In any event: BB Squats - Wide Stance 225 x 8, 6; ...

What about some upper back exercises you like? Beyond the usual rows and chins? Hmmm....an easy way to torch your upper back is to combine reverse flyes and rows or chins. So do a set of chins or rows, then immediately do a set of reverse flyes. Wait 60-90 seconds and repeat for 3-4 sets of each. A...

Monday, September 16th Surfing 1.5 hours Slow waves. Felt that I needed a bigger board. I own two bigger boards and have lent them both out, need to get them back. Spent part of the session working on keeping everything but my back arm as still as possible, and part of the session surfing without a...

Caught this rock climbing documentary series last night. I do not particularly enjoy the act of rock climbing, but Adam Ondra's approach to being the greatest climber in the world is something that transcends any particular activity: the huge goals, the visualization, the open-minded approach to inc...

Sunday, September 15th Surfing 1.5 hours The waves were bigger, but, for the most part, a bit less powerful than yesterday. Got a lot of rides, but towards the end my brain and body got fatigued and I fell on a nice one, and took a couple waves that I should have let go (the one behind had better s...

Saturday, September 14th Cable Internal Rotation - Elbow by Side 50lbs x 20 each x 2 sets Lat Pulldown OHG [squeeze shoulder blades smoothly down and back] 85lbs x 13, 10; 70lbs x 10, 9 DB Bench 65's x 10, 8, 7, 7 Seated Rows [squeeze shoulder blades smoothly down and back] 35lbs x 15, 15, 12, 12 D...

Thursday, September 12th Was undecided on the KB swings yesterday, so threw in: 45 Degree Low Back Extension Isometric [posterior pelvic tilt] x 75, 75, 75, 45 seconds Surfing 1 hour Surfed pretty shitty. Arms felt gassed out from yesterday, passed up on a number of waves because I didn't feel I ha...

Cool, thanks Shaf! 3. Tennis Ball Calf Raises Another tip I just learned, and applied, was to put a tennis ball in the divot just behind and below your inner ankle, I believe it's on your medial calcaneus, then do calf raises. The vast majority of people roll onto their pinkie toes, or invert their ...

Wednesday, September 11th Surfing 1 hour and 10 minutes San Diego has been hit with a hurricane swell for the past week or so. This means warmer water, higher tides (warmer water expands) and lots of good opportunities for waves. Went to my local spot and it looked okay, but as I'm paddling out I s...

Shaf, I'm assuming you're doing those unweighted?

Health for Life put out some good stuff. I did the splits as a high school freshman after following their Beyond Stretching program, and rehabbed my shoulder as a college sophomore with their 7-Minute Rotator Cuff solution.

Monday, September 9th Surfing 2.5 hours So....every once in a while the surf gods come together. Went to a nearby spot with my two buddies and it looked kinda mediocre. No one else was out though and we were excited to have a break to ourselves. As we are paddling out a big, plentiful set comes thr...

2. Limited Focus on Each Exercise After hanging out with a former bodybuilder, I was reminded of how hard I used to focus on my breathing and trying to forge a mind-muscle connection. For the past few weeks on each exercise I've tried to find a very effective focal point. On the eccentric I breathe ...

Sunday, September 8th Surfing 2.25-2.5 hours Super fun conditions. Lots of waves, not many people. Had a number of wipeouts including ditching my board and going over the falls on the take-off. Legs are sore but feel good! My neighbor suggested I take two extra strokes deeper on every wave (heading...

Please share your own! 1. Tibialis Anterior work This is an exercise I've debated including for a decade or more. But I recently had a couple dates with a physical therapist and she said every single client she includes calf work with also has to train the tibialis anterior. She said the first line ...

Friday, September 7th Meditation 15 minutes: repeating "love" on the breath in and breath out. After I finished I thought of doing "forgiveness." I've used that in the past and found that helpful. Saturday, September 8th BB Wide Stance Squats [height is 7 blocks + step + 2 x 10lb plates] 185 x 15, ...

Wednesday, September 4th Surfing 2 hours Went to Blacks, which is like a 20 minute drive and a 25 minute walk each way, looked kinda good/terrible when we arrived and devolved to okay/terrible. Also was super stoned (haven't smoked in a month or two) and thought the cliffs there were gonna fall on ...

Hooks lend themselves so well to low roundhouse kicks, because the twisting of one leads into the twisting of another. One of my favorite combos is to step out with your front foot as you jab towards the eyes, with the front foot stepped out you can pivot directly into the kick and the jab to the ey...

https://vimeo.com/281195674?ref=em-share

I've always loved a good leg kick...although you can really fuck someone up, it's better than giving them brain damage. The highlight has A LOT of hard leg kicks landing.

Tuesday, September 3rd Focusing again on inhaling through nose, exhaling through mouth and whatever is in the [...] brackets. Lat Pulldown OHG [smoothly squeeze shoulder blades down and back] 70lbs x 15, 12, 10, 10 and DB Bench [stretch chest on eccentric] 60's x 10, 8, 7, 7 note: the lat pulldown ...