While they are centered on elbow issues, I can’t imagine they don’t help with wrist issues.

As a side benefit, I’m now sure I could give some wicked handjobs…Read more

A few weeks back I started to incorporate weighted vest work into the mix.  Since I didn’t have a weighted vest, I needed to purchase one.

I looked at rogue and various tactical plate style vests, but you have to buy the vest and the plates, and shipping the vest and the weight.

Fuck that shit.

I ended…Read more

Past month or so I’ve been focusing on BW work.  Mostly circuits of push up, leg, pull, core.

In an effort to mix it up I found Shifu Yan Lei.  The video above is a an example of how I’ve been incorporating some of his stuff.

Sample workout I did during the AM

Shadow box , Squat, Push up, Band pull a…Read more

Warm up

Light movement

4 rounds of:

KB swing 20kg x 10, BW squat x 5, push ups x 10, band pull aparts x 10

SSB Squat

85 lbs 4 sets of 5

95 lbas 2 sets of 5

Between sets alternate pushups x 10, bw rows

(squat, push up, squat, bw row, squat, push up, etc. etc.)

While cooling down 5 kicks, 20 reps each.

****

Starting light. …Read more

I’ve been training off an on when I can.  Mostly doing BW circuits along with some kung foolery shit I’ve been incorporating.

Not backlogging but I’ll start with Sat since it’s indicative of what I’ve been doi…Read more

I guess the difference is we have no evidence of humans that are eagles.

But we do have ample amounts of evidence over centuries that there are humans born with a penis that do not identify as male.

And some of it has nothing to do with “identity” but the politics of language.

Most people are born with either a penis or a vagina.

But…Read more

I’ve been reading more and more about this.  We are not the first coun…Read more

Take Luke…..I assume Luke goes by “he/him.”  But I don’t know that.  I’m just making assumptions on his gender identity based on his name.  Perhaps Luke is non binary and actually prefers “they/them.”

If that’s the case, now I know how to refer to them.

And if Luke is “he/him” then put…Read more

But –

Twenty fucking years.  We have been there twenty fucking years and the Taliban are able to walk in and take over in three days?  Not a shot fired? Not one day spent defending Kabul by whatever the “army” was called?

I absolutely can believe no reasonable person saw this coming because it’s fucking insane.

I don’t w…Read more

The only failure then is not getting out years earlier.

It’s been a, as expected, chaotic week.

Trained Mon and Tue.

Took of Wed, Thu, Fri.

Trained yesterday.

Trained today.

Training has been fairly much the same format – some form of “harder” cardio.  A circuit.  End with “harder cardio.”

Sat 8/21

KB Swings – 6 sets of 10, (3 with 20, 3 with 24)

Circuit  – 5 times

Push ups (1…Read more

Running
Jog up / run back x 3
Hard run up/walk back x 3

Circuits – x 4
BW push ups (10, 10, 10, 10)
BW row (10, 10, 10, 10)
Squat (15, 15, 15, 15)
Leg lifts (15, 15, 15, 15)

Airdyne – 10:00 – 2.99 miles

—

Feeling pretty damn good right now.

Fri 8/13/21

Airdyne 1.5 mile (forgot to start watch)

jumping pull ups with hold (trying) and slower negative (trying) – 3 sets of 3

6 count burpees off of KBs – 3 sets of 10

BW Circuit pushups (8) rows (8) squats (10) leg lifts inc 2 (8) – 4 times

Airdyne – 1.5 miles
—

Sat 8/14/21

AM Session
Shadow box/burpees – 2…Read more

I’ll put this shit out there. Porn before sleep can fuck up sleep patterns.

Back in the early days of the pandemic when I was working from home I ended up doing a lot of tai chi shit during the breaks.  I slept like I’ve never slept b…Read more

When I used a link in the response I didn’t use the link feature, I just typed it in and all was well.

Look, I’m not trying to slag on admin, but fucking mo…Read more

https://www.baseblocks.fit/pages/b-bars

Looking for portable dip/bw row bars.  Something I can set up quickly in the morning or evening and then take down and put against the wall, or move to the garage.  Just looking for an easy way to incorporate some pushup, row, squat circuits either inside or in the garage.  Right no…Read more

But did you see the conclusion he drew from it?  Something like “I’m not suggesting that heavy rows will improve your deadlift, but that you have to find things that work.”

No fucking shit.

But maybe one of the ways to find things that work is to do things that have worked for a lot of people.  And a lot of people ha…Read more

This new forum fucking sucks.  I tried to post a review of a product.  Couldn’t do it.  Awaited moderation. Then I posted it in the training forum. Duplicate post not accepted.  Then I created a new thread in the Free Speech and edited my response to include the review. It disappeared.

1 in 3 things I post…Read more

I’ve spent 20 minutes of my life trying to post a fucking review of something that who knows….MAYBE someone here might find useful.  It keeps awaiting moderation.

WHAT THE FUCK MARIO?

Is this really the best we can do.

WHY DO YOU HATE US??????

I feel that there are more cost effective and probably effective ways to address leg extensions and leg curls without a machine.  Namely bands.  Banded leg curls are fairly easy to set up.  Banded leg extensions take a bit more creativity, but it can be do…Read more

KB swings on the minute – 8 sets of 10 (2 20kg, 3 24kg, 3 28kg)

Circuits with 15lb vest:
pushups – 35 total (10, 10, 8, 7)
BW rows – 35 total (10, 10, 8, 7)  (well, with the vest.  I don’t know what they’re called)
Squats 50 total (15, 15, 10, 10)
Ab wheel planks

Airdyne – 10:00, hard 20 second sprint at the start of each song

Lol.  I’m playing checkers.  You’re playing chess.

Walk up run backs
Lunges
Row – 30:00 @ 2:25/500
Ab work

—

Sun 8/8/2021

KB get ups
KB snatches
Lunges

Circuit – pushups,BW rows, BW squats, 1 leg reaches, ab wheel – 3 rounds

Walk up/run backs

—

Mon 8/9/2021 – off

—

Tue 8/10/2021

Driveway – walk up / run backs and some run up/run back/walks 10:00

Circuit – band pull ups,…Read more

Walk up run backs – 10 minutes
Lunge series – 3 time (pushed the reps a bit further each exercise)
Weighted vest circuit (15lbs) – squats, push ups, BW rows (?), ab wheel rollouts
5:00 on airdyne with drive walk x 2

I’ve been arguing on the more extreme side.  But I would genuinely like to know your opinons on of the more “nuanced” sides of this.

I absolutely do not think the government has, or should have, the right to force citizens to take a vaccine.  But I am talking about that on the “Biden’s troops are coming to your door to give you a s…Read more

What you decide to put into your body dictates the formats in which you get to interact with your community.  You can decide not to take a safe, effective, FREE, vaccine that will protect you and the people around yo…Read more

I have no problem if someone doesn’t want to get vaccinated.  Don’t get vaccinated.  I don’t give a shit.

But why s…Read more

It’s more akin to – do you believe the state has the right to make drunk driving illegal.

(Yes.  Having a valid ID should absolutely be a requirement for voting. Unfortunately s0me of the same crowd that is resisting the vaccines have also r…Read more

Training has plummeted.

The debauchery would make Caligula blush.

I will ride this wave until I can’t and then get back to training.

A question regarding you assault bike.  Is there some “general effort” gauge associated with any of this?

I’m asking because i have a super old airdyne that has a “power output” measure of some sort. So my gauge is power effort 1….1.5….2….2.5 etc.

Associated with that is a pedals/revolutions per minute.  Which makes no sense to m…Read more

It was a pull up video of some sort and Steve M had elbow sleeves and wrist wraps and it was all very odd.  And some other shit came u…Read more

Lol.  You said swallowed on a gay thread.

Even my liberal PC ass can appreciate that one.

Well played.

My friend is a lawyer an…Read more

Warm up – KB swings

Incline press

45 x 5, 55 x 5, 70 x 5 (swings between each set)

80 x 5, 95 x 5, 110 x 10

Rotate cable row and incline press

Cable row – 120 x 4 sets of 10

Incline press 110 x 4 sets of 10

Tricep rope push down – 40 x 10, 10, 7/3/2

DB extensions 20s x 7, 7/2, 9

BB Curl 70 x 9, 9, 10

DB incline curl to…Read more

This type of shit translates to everything.

Joy is infectious.  One of my key “leadership” things – both teaching, admin…family…everything…is BE HAPPY for other people.  Be happy for what happens to them.  Be happy when they do things well. Cheer them on.  Bring them your joy. Have fun.  Life is too short for drear…Read more

To give it more weight.

Jesusita Christita….respond admin.  RESPOND!!

Walk up / run back – 10 minutes

Lunge sequence x 2

4 count burpees – 2 rounds

Circuit with 10lb vest  – push ups, squats, ab wheel rollouts

Airdyne – 20 minutes @ 3.0 and heading into each 5 a 1 minute push at 3.5/4.0

—

Supposed to lift but out late.  Not feeling it today.  This ended up being a good session.  I prayed for dea…Read more

Right now I’m about 2 to 1, rowing to bike.  Nothing particularly plotted out or thought out.  Just how it’s been going.

The other day I was did a 20 minute ride.  Then followed up with five minute blocks with some walking between.

I put on the HR mon…Read more

Short story – very odd and doesn’t match what is being seen so far in hospitals.  Is it an anomaly?  Sign of things to come.

One thing – which Smet/Sangoma brilliantly foretold at the beginning of this – i…Read more

What the fucking hell.

Circuits – walk up, run back, push ups, BW squats, ab wheel – 4 rounds

Lunges

Row 30:00 @ 2:25/500

—

Good session.  Hamstring has some residual soreness, but none while moving.