Hey man thanks for the help. I have sent you a PM, let me know if you don’t get it. Hope all is well.
Lift and eat: thanks man, i see that now, i was reading it on my phone before and not all of that was available. thanks man, and thanks for checking in!
Heracles: Thanks man, but like I said i didn’t even know them, and i am not sure yet, but i think another just offed themselves yesterday…lame…oh and i am not sure I was ever really sane. thanks man!
MIM: i was there for one day, but I spent just about ALL of my time in the waves…I love waves…You should take your kids down there for the day!
Iron warrior: Got the PM man, i will respond just as soon as I can and try to help you out brother. Thanks!
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“Make up your mind to act decidedly and take the consequences. No good is ever done in this world by hesitation.”
-Thomas H. Huxley
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01AUGUST!!!2010!!!
Training: 5/3/1 week3wave1 and Giant sets…
Insert: 40 Turkish Get-ups with a 55lb DB
Strength:
1a. Bent BB rows: 245x6, 275x5, 295x4, 305x3, 315x3
1b. Flat BB Bench: 335x5, 375x3, 425x1 (could have done 2-3), 405x2, 405x2
1c. Green band Shoulder throws: 5 sets of 6 reps each side
2a. Burpee Pull-ups: 10, 10, 10
2b. Bradford presses: 155x8, 155x8. 155x8
2c. Weighted obliques: 3 sets of 8 reps each side
3a. Pull-ups: 10, 10, 10
3b. Weighted dips: 90x8, 135x8, 135x8
3c. T-Push ups: 15, 15, 15
Extract: 30 Turkish get-ups with a 55lb DB
Notes:
-Bench felt strong. I bet I could have gotten 450 today for a pretty easy single… the 420 flew up.
-Doing Burpee pull-ups with no rest right into Bradford presses was incredibly hard…who knew BPU would give you so much shoulder fatigue?
-T-Push-ups are when you do a push up, but at the top of the movement you rotate your body and point your arm toward the ceiling almost like doing a side bridge…
-I am trying to throw more insert/extract stuff into my normal strength stuff right now because it is finally cooling off around here and I want to spend less time in the gym and more time outside…
-Overall it was a really good workout, this took me just about 50 minutes from stepping in the door to stepping out, so i was moving around pretty good…now off to my family’s house for a cookout with my great Uncle who was in the 101st Airborne in WWII-the band of brothers stuff for you youngins…so it should be a good afternoon of talking to him and picking his brain..
word of advice to everyone…try to talk to your grandparents while they are still around, this may be the last time I ever see this guy, and they lived much harder lives then we have ever had to…there is a lot to learn from that generation, and once they are gone they are gone…just a thought…
Oh and if you are a Batman fan, check out the new animated cartoon “Under the Red Hood”…a little darker side to the animated stuff, and I dug it…
Hope you all are enjoying you weekend! and thanks for reading!
extremely inspiring log, thanks for putting it up Alpha. also thanks to whomever linked his blog on one of the new article thread.
I sent a PM concerning a few training questions I had, I knew if anyone could help it’d be you; Hope you get the chance to read it and I look forward to reading the updates!
Alpha,
I want you to read Freedom from the Known by Krishnamurti. I am sure I recommended it to you a while back when you requested some good reading; not sure if you ever read it.
Read it and get back to me. It’s only 120 pages, so don’t be a pussy.
Stay safe.
Harmony: Thanks so much for the kind words, they mean a lot! and welcome to the log
Mackk: Thanks for sending it man, I will get to a response just as soon as i get the chance to get caught up brother!
Ponce: Yea i read it man, thanks for the suggestion. I really liked a lot of what he said, but at times he got a little too far out there…but that is only my opinion. I took me a little while to get into his writing style, but it is definitely worth a read. If you have more suggestion let me know man. thanks
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“Do not fear death so much, but rather the inadequate life.”
-Bertolt Brecht
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02August2010: training
Insert: Standard 1.5 mile run
Strength: 5/3/1 week1wave2 and Giant sets
1a. Conventional Dead Stop Deads: 405x5, 425x5, 455x5 (had plenty more in there)
1b. Weighted abs: 3 sets on 8 Reps
1c. 50 3count Jumping Jacks
2a. Conventional Dead stop deads: 500x1, 500x1, 500x1, 500x1
2b. BB Front Squats: 225x5, 275x4, 315x4, 335x3
2c. DB Swings: 75x8, 75x8, 75x8, 75x8
2d. Weighted abs: 4 sets of 8 reps
Extract: 1.5 mile run, then
1 min walk backwards on an incline
1 min sprint up same incline
1 min walk backwards on an incline
1 min sprint up same incline
1 min walk backwards on an incline
1 min sprint up same incline
Notes:
-Chose not to deload because I will be gone for a lot of this week in another state for a wedding and not much training will get done, but plenty of NEPA and GPP stuff though…
-Deads felt good, but my hand are shredded from some unrelated stuff so I didn’t do the rack deads today…I am putting roof on a porch tomorrow so i didn’t want hands too shredded for all of it…
-That second giant set was rough…i was taking no rest between exercises and only about 45 seconds between giant sets…
-Super busy right now, so i apologize for not getting back to the PM’s quickly, I actually did this workout this morning, but have been gone since then and am just getting to post this now.
I hope all of you are doing great out there…have a good night!
Hi I am new but I was directed to read your thread for a no excuses look at life!
keep up the good work bro, i enjoy reading this greatly, and i love that last quote
Belle: Hey thanks for stopping by and checking this thing out. Yea, excuses don’t work out real well around here! Don’t be a stranger
BS Runner: good to see you back man! and thanks for the kind words man!
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"From compromise and things half done,
Keep me with stern and stubborn pride,
And when at last the fight is won,
God, keep me still unsatisfied."
- Louis Untermeyer, Prayer
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03August2010: GPP
1.5 mile run
5 hill sprints
1.5 mile run
Foam rolling and LAX ball work…
well i am running around trying to get everything done that has to be done before i roll out for my buddies wedding. I have a pretty early flight so i need to get it all done tonight…
there is a very slim chance i will get out to the gym for one final workout tonight, but if i get the chance before they are closing up, i will get it done, then post it up here, but no promises…
I will be doing a lot of random physical stuff out there, i will post if i get the chance! thanks for all of the comments and kind words everyone
A writer you may like, personally he has challenged a lot of my core beliefs on state, religion and politics, is Michael Parenti. I’d recommend anything by him really.
Hey Alpha still silently following your log along, checking in everyday for a new quote to keep me going harder and faster.
Just thought i’d let you know that i converted a training partner today and starting friday we’re gonna be doing inserts and extracts for every training session.
Thought i’d drop a little quote i have stuck on my wall that reminds me of the way that you said in one of your earlier rants that you are training much more than just your body in the gym.
“Pain is just weakness leaving the body”
- Unknown Author
Have fun at your buddies wedding!
Macck: thanks man, I’ll definitely check some of his writings out!
Decmc: thanks so much man! And keep me updated on how you guys are coming along with all of it!
++did a TON of hiking today and saw some amazing country out west! Loving it out here.
Just wanted to stop in and say thanks for reading and commenting everyone!
I’ll try to keep updating this everyday from my blackberry
Hey man, with all of these reading suggestions you need to check out “A brief History of Time” by Hawking, “Mein Kampf” by Hitler and “There Are No Children Here” by Kotlowitz. Three really interesting books. I don’t read much fiction so have no recs there. Be easy bro.
PS. Oh yeah, Mein Kampf is a doozy man. Be prepared if you decided to take the plunge.
hey alpha, hope you’re doing allrite?!
keep up the awsomeness.
-half
Bump for I’ll not let this epic log stay off the first page.
Hope you’re doing well Alpha.
Back to page 1 with thee!
yeah i think we’re okay with giving you the weekend off. Blackberries suck anyway, get a droid!
Whiteflash: Hey man, yeah i will definitely check them out. Thanks for the suggestions and stopping in man! I hope all is well with you.
Halfbreed: Ha yeah man thanks I was dong awesome, I was just in the middle of the mountains and had to way of getting in touch with anyone, much less post on here man! but I am on my way home, and this thing should be getting updated regularly again. Thanks for checking in though brother!
Delta one and uthaus: Haha thanks fellas, i definitely feel the love!
BS runner: Thanks man, i appreciate the time off!!! Ha! and yea i totally agree with you I hate my phone! I am due for an update soon, so I will probably make that jump. Thanks brother!
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Ok so I spent the last few days in the middle of some of the most beautiful land on God’s creation…It was simply awesome. as far as NEPA stuff I did things like a 10 mile ruck up the side of a mountain, a 5 mile trail run ending in a skinny dip in a hot spring, kayaking, and a bunch of bouldering with various other hikes thrown in…it was awesome…
Then last night we all made it back for the wedding and It was all good until about half way through when things went south and I spent the rest of the night in the emergency room (I won’t go into details, but I was not the one hurt)…anyway was there all night until this morning where I drove the 2 hours to the airport and now am here waiting for my flight home…and right back into the work week tomorrow…ugggg…
But all in all it was an amazing trip! but it is good to be home. I have had my share of junk food and micro brews, and I am ready to get back to it… That stuff is only fun for so long…
Anyway i hope everything is great with everyone back here…
It is good to be back
Hola Alpha
Your outside adventures sound like a lot of fun.
I’m guessing you would be happy to get a sack of rocks for Christmas wouldn’t you? =)
Glad you made it back safe!