An Egg, a Chicken and a Blanket

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TomFurman
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Re: An Egg, a Chicken and a Blanket

Post by TomFurman » Sun Sep 21, 2014 10:30 pm

Swam laps and heart rate and recovery are improving.
Static Stretch.
"There is only one God, and he doesn't dress like that". - - Captain America

TomFurman
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Re: An Egg, a Chicken and a Blanket

Post by TomFurman » Mon Sep 22, 2014 8:18 pm

Dip on TRX on doorway chinning bar [interesting to say the least]
Pull Up on same.
6 sets of 3/3 with 30 seconds rest. Not too bad. Will work to 10 sets then increase to 5 reps.
JS Overhead Press
JS Curl
--> Higher reps for localized endurance and joint health. 2 supersets of 20 reps 20/20x2
Light stretch. No swimming.. rain this A.M.
"There is only one God, and he doesn't dress like that". - - Captain America

TomFurman
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Re: An Egg, a Chicken and a Blanket

Post by TomFurman » Tue Sep 23, 2014 10:53 pm

Mini version of Ultimate Aerobic Protocol.

Slideboard 10 min.
Power Shots with sticks 10 min.
Elliptical 10 min.
Stretch and done.
"There is only one God, and he doesn't dress like that". - - Captain America

TomFurman
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Re: An Egg, a Chicken and a Blanket

Post by TomFurman » Wed Sep 24, 2014 9:02 pm

Morning laps.. adding more distance each time. Did static stretch for American and Russian Splits in the shallow end.
Warm up, then,...
Swings 24k x 25 x 4 quick sets, sprinkled with Cat/Cow, then 2 min Spetsnaz Plank
"There is only one God, and he doesn't dress like that". - - Captain America

TomFurman
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Re: An Egg, a Chicken and a Blanket

Post by TomFurman » Fri Sep 26, 2014 2:10 pm

Spent about 8 hours in humidity and rain moving artist Barry Gross' art from his former gallery to his warehouse and new artist's loft. That was well over a million in art loaded on a truck.
Actually fun to do the manual labor,.. lifting, walking with loads, lots of gripping. Got stronger as the day went on. Not for a career, but change of pace.
"There is only one God, and he doesn't dress like that". - - Captain America

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Bobby
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Re: An Egg, a Chicken and a Blanket

Post by Bobby » Fri Sep 26, 2014 6:01 pm

Just remember that Manual Labor isn`t the president of Argentina! (If I remember correctly that is one of your articles),
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

TomFurman
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Re: An Egg, a Chicken and a Blanket

Post by TomFurman » Sat Sep 27, 2014 5:32 pm

Swimming Laps, Stretch.
Starting a measured program on Sunday or Monday. I may write an article on it.
"There is only one God, and he doesn't dress like that". - - Captain America

TomFurman
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Re: An Egg, a Chicken and a Blanket

Post by TomFurman » Sun Sep 28, 2014 11:18 pm

Sunday.
Jumpstretch Bands. Full body. Felt wonderful.
"There is only one God, and he doesn't dress like that". - - Captain America

TomFurman
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Re: An Egg, a Chicken and a Blanket

Post by TomFurman » Mon Sep 29, 2014 8:46 pm

Swimming laps this AM.
24k. 500 Swings. Today's multijoint was Goblets 1-2-3 x 5 rounds = 30.
Grip killer. Stretch after. Noopept, one dose of 10mg today.
"There is only one God, and he doesn't dress like that". - - Captain America

TomFurman
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Re: An Egg, a Chicken and a Blanket

Post by TomFurman » Thu Oct 02, 2014 11:37 pm

A couple days of 500 swings as per 10k Swings. Weight plummeted despite slamming steaks and creatine.
This is a superior program if you are relatively strong with a lack of conditioning and low back/hip issues. It will fix it.
For me.. just lots of volume at age 57.

I've gotten on an aerobics kick with the GF.. Swimming laps every AM. I'm a lousy swimmer and getting slightly more efficient, but it's good LSD as per Maffetone, etc. A nice base for other stuff.
To that end.. some GS work today.
Warmup with Halo, Goblet, Bridge X 3 rounds
Work with 16k 'bells, Swings, Cleans, Rack, Holds overhead, Presses, Push Presses, Jerks, Black Work.
Armor Building-
Kroc Row versus Push Ups on 'Bells X 3 rounds.
Abs-
HLR X 20,.. then Ksenia [sp] crunches I saw on Cyn Diesel's blog.
Long Stretch.
Dinner was a bucket of chicken breasts dumped on a salad and a nice Chardonnay.
"There is only one God, and he doesn't dress like that". - - Captain America

TomFurman
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Re: An Egg, a Chicken and a Blanket

Post by TomFurman » Sun Oct 05, 2014 5:29 pm

Next day, Longer swim and walk too.
Sat- Swim,
GS, Snatch set
Long Swing Sets GS style. "pull" with rhomboids at the top of the swing felt great on shoulders.
Some behind the back wrist curls.
"Power" Planks the Pilates Bicycle for 50 reps.
Hard, slow, long, static, stretch.
Sunday, Swim in AM, Walk in AM. Stretched in the pool. Dinner party with millionaire client of Robin's tonight at a restaurant. Should be fun, he's a really, really, nice guy.
"There is only one God, and he doesn't dress like that". - - Captain America

TomFurman
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Re: An Egg, a Chicken and a Blanket

Post by TomFurman » Mon Oct 06, 2014 8:54 pm

Monday. Swam Laps for Aerobics.
GS, OALC 16k x 3 min ea side x 2 sets =12 total. Hand insertion felt like crap today.
Sumo Squat with KB x 20r x 3 sets w/32k
Ksiniya Crunch 30/30.
Hard stretch.
"There is only one God, and he doesn't dress like that". - - Captain America

TomFurman
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Re: An Egg, a Chicken and a Blanket

Post by TomFurman » Wed Oct 08, 2014 11:49 pm

Tues... Actually took it off.
Wed. Morning Swim
Snatch work.
Pushups on KB handles for stretch alternated with
Pullups w/10lbs for 3 rounds.
Pilates 100's alternated with
Floor Hyper
Stretch
Walk 2 miles.
"There is only one God, and he doesn't dress like that". - - Captain America

TomFurman
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Joined: Fri Dec 09, 2005 3:46 am
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Re: An Egg, a Chicken and a Blanket

Post by TomFurman » Thu Oct 09, 2014 8:13 pm

Trained with client and my swimming partner went to an Art Seminar with Julian Schnabel for the day.
http://en.wikipedia.org/wiki/Julian_Schnabel

So for GPP I did a 12 Min Circuit using the TRX [Taiwan Suspension] and the Stability Ball for hypers and crunches.
Nice little pump. Playing with some GS specific drills to work on some localized endurance and range of motion.

I'm going to reconnect with an Augustine Fong student out here as well.
"There is only one God, and he doesn't dress like that". - - Captain America

TomFurman
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Re: An Egg, a Chicken and a Blanket

Post by TomFurman » Fri Oct 10, 2014 9:17 pm

Morning swim. Water was cold. Tightened the cockles.

GS.
Focused on Cleans. 3, Three Minute Rounds of 5 per minute. [16K]
Did two fast sets of 15 cleans in a minute. WAY easier than holding that rack.
Planks on Power Wheel [more stability is required, therefore more things firing].
Stretch.
"There is only one God, and he doesn't dress like that". - - Captain America

TomFurman
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Re: An Egg, a Chicken and a Blanket

Post by TomFurman » Mon Oct 13, 2014 8:21 pm

Saturday. Just Mobility and a major art show. Very exclusive. I was the only bum there.
Sunday. Swim Laps.
Low Swing with glove w/16k, 24k, 32k. Nice pump, breathing and felt great on rear shoulder.
Power Plank on fists w/20 pounds, 2 min. I'll increase slowly. Read the Stuntman Workout on TNation and his planking with 220 lb on his back is impressive. Saw Randy Couture plank with his dance partner on his back too at 50+ years and doing movies,.. not training for fights, etc. That's an indication of the type of strength exceptional athletes have.
Eischens Yoga.
"There is only one God, and he doesn't dress like that". - - Captain America

TomFurman
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Re: An Egg, a Chicken and a Blanket

Post by TomFurman » Mon Oct 13, 2014 9:49 pm

Just Swam,.. Eischens Yoga.. Short Routine.
"There is only one God, and he doesn't dress like that". - - Captain America

TomFurman
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Re: An Egg, a Chicken and a Blanket

Post by TomFurman » Wed Oct 15, 2014 2:04 pm

Tues. Swam Laps.
GS. Send Offs/Bumps. One Arm, then Two Arm.
Stretching in the rack position. Getting near the iliac crest.
Push Ups, elevated feet, hands on KB handles, deep stretch x 3 sets
alt with JS Band pull aparts.
Some McGill abdominal work
Light stretch
"There is only one God, and he doesn't dress like that". - - Captain America

TomFurman
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Re: An Egg, a Chicken and a Blanket

Post by TomFurman » Sun Oct 19, 2014 4:38 pm

A busy several days. I did Eischens everyday.
Delivery of a new mattress.
Delivery of a new bed.
Construction of the bed.
Charity pick up of the old bed and mattress.
Needle biopsy for Robin. Not real invasive, but uncomfortable. Results this week.
"There is only one God, and he doesn't dress like that". - - Captain America

TomFurman
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Re: An Egg, a Chicken and a Blanket

Post by TomFurman » Fri Oct 24, 2014 9:21 pm

So,.. back off week. Miserable getting rid of an old bed, but 50 dollars and a city pick up worked out finally. I didn't have to go all John Wick on their ass.
No swimming. My roommate, Ms. Robin couldn't swim for a week due to a procedure [needle biopsy of each breast] and that takes the joy out of the swimming. I'll be back.

Warm Up, Mobility, Goblets, Halos and Bridges.
HS Swings 16k, 24k x 20 each to open up the hips.
GS Swings 16k x 30/30 x 4 rounds to mid chest. Focus on pulling with lats, body and arm flexion.
Very little rest.
Pushups, feet elevated and hands on 'Bells X 20 x 3
McGill Work. Side Planks, 1/4 crunch, bird dog.
Neck Work.
Light stretch.

Ms. Robin's outcome was perfect. No cancer. Just calcification. She's so upbeat anyway.. more upbeat and networking with her artist group and girlfriends.
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"There is only one God, and he doesn't dress like that". - - Captain America

TomFurman
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Re: An Egg, a Chicken and a Blanket

Post by TomFurman » Tue Oct 28, 2014 8:07 pm

Couple of days of Yoga, Swimming and Walking.
Today was Simple & Sinister.
Something new,.. reading Dean Somerset about long term adaptations of rolling vs short term, 'feeling good'. So I started today with foam rolling before the workout. Something I've never done.
Interesting info from Rhonda Patrick on Joe Rogan. About an hour... she starts on Curcumin. http://youtu.be/bnO1hXvAV2c
"There is only one God, and he doesn't dress like that". - - Captain America

TomFurman
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Re: An Egg, a Chicken and a Blanket

Post by TomFurman » Wed Oct 29, 2014 8:02 pm

Simple & Sinister by the book. Foam rolling before.. still feels odd. No swimming last couple days, but it will return.
Putting together notes for the new book on Reversing Aging via exercise.
"There is only one God, and he doesn't dress like that". - - Captain America

TomFurman
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Joined: Fri Dec 09, 2005 3:46 am
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Re: An Egg, a Chicken and a Blanket

Post by TomFurman » Thu Oct 30, 2014 8:38 pm

Early morning swim. Felt good.
Simple and Sinister by the book.
I drew up some simple charts, measurements, bodyweight,... An experiment is coming.
"There is only one God, and he doesn't dress like that". - - Captain America

TomFurman
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Re: An Egg, a Chicken and a Blanket

Post by TomFurman » Sun Nov 02, 2014 5:22 pm

No swimming. Freezing weather is descending.. it will be in the fifties Saturday night.
Simple and Sinister by the book.
Starting sessions with foam rolling, which is new for me.
Dinner was steak, salad, wine and cheesecake.
Robin and Lacey off to a party.
"There is only one God, and he doesn't dress like that". - - Captain America

TomFurman
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Joined: Fri Dec 09, 2005 3:46 am
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Re: An Egg, a Chicken and a Blanket

Post by TomFurman » Mon Nov 03, 2014 9:37 pm

Too cold to swim. Must be 70 out there.
Simple & Sinister by the book, 24k.
Began with foam roller and will keep it up.
Added Brettzel 1.0 and 2.0 to the mix at the end. It's really opening up the QL area and abductor/hip rotators.
It's as if the distance between lowest rib and iliac crest is greater.
"There is only one God, and he doesn't dress like that". - - Captain America

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