love the quote 
About that belt ⊠did you get the 10mm or 13mm? In other words, did you pay $59 or $69? Iâm only asking because Iâm cheap, but that extra 3mm is mighty tempting 
Hey alpha, you even have and knee or feet problems with all this running you do? North of 200 pounds Iâve never been that comfortable running longer distance. It always just makes me feel beat up, not in the good training hard way.
nlmain: Thanks! i aim to please!
The Dude: man i have absolutely no idea! i bought it during that âgym bagâ sale they had a little bit ago and it was like 25% off or somethingâŠI honestly didnât even know there were two options! Shows how much I am paying attention! If I knew i would tell you brother! thanks!
Doubleduce: Man, when you have a broken back, and a kneecap held together by pins, running always gives you problems! i use the Long slow distance stuff for active recovery, clearing my head, and to make my heart pump a little easier at rest. All of my insert/extract stuff is done balls out.
Now this next few lines are not a shot on you at all, just somethings I have observedâŠ
Big guys like to be big guys, and once they are big at all they will do ANYTHING to hold onto that size. And since marathon runners resemble the olsen twins, it gets a bad rep. But, in my opinion, that will never happen unless you are running more than 10 miles a weekâŠbut these are also the guys who breath hard after walking up a flight of stairs and would have a Coronary if they ever had to fight someone.
unfortunately, i canât use that excuse. The more I run, the better shape I am in, and the better shape i am in, the safer everyoneâs families are safe from jerkoffs who want to blow shite up.
to be honest, i run because most guys my size wont. I run because it is hard and is a great way to push myself mentally. and I run because I would rather do it than make up excuses not to.
that said (again that was just a tangent, it was in no way aimed at you) stretching, foam rolling, Lax ball work, and Flameout do wonders for me as well!
Thanks for asking, and with that saidâŠ
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âNothing splendid has ever been achieved except for those who dare to believe that something inside of them was superior to circumstance.â
-Bruce Barton
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24August2010: GPP
Ran 1.5 miles
Did five hill sprints, resting just during the walk back down
Ran 1.5 miles back
Did 1 more super long hill sprint
Puked.
Notes:
-i know it looks like a carbon copy of yesterdayâs workout, but yesterday was more about active recovery.Today was about seeing how far I could push it.
-You know how i have been mentioning a rant that i am currently working on? I trashed it. It just wasnât coming together. Buuuuttt i opened a new document and started writing without a motive, and what came out I am really excited about. i need to keep editing it, but i am going to post it probably this weekend. it can encapsulate just about anything you apply it to, and definitely got my blood going. So hopefully it will do the same for you. (i kept repeating stuff that i wrote in my head while running, and pushed myself to pukeâŠso that is something i guess)
-i am adding content every day at the other site I am writing for and will be going live with it this weekend, so be expecting a link. (oh and Mods, donât worry, it is in no competition to this site. it is like a motivational writing/music/reviewing site)âoh and for any of you that think i am leaving here, that is sheer junk. i am here to stay until they kick me out.
-And for those of you who are wondering why i chose to run 2 days in a row as opposed to liftingâŠwell, on monday and tuesday nights, my gym becomes a madhouse of asshattery that I refuse to take part in. And the fact that i canât get things done due to d-bags sitting around talking will make me angryâŠand you wouldnât like me angryâŠi will be back in the gym tomorrowâŠoh and also, now that it is getting cooler out, i always want to be outside. Fall is my favorite season, and unfortunately i will be spending most of it in one of the filthiest, most disgusting places in the worldâŠi am going to enjoy the air while I can.
Anyway thanks for asking, and for reading!
Hey,
I checked out the 1 Arm Barbell Rows (and had to check my ego and lower the weight I thought Iâd be using too!). Also found a way of increasing the range of movement. Even with smaller plates, I found it a bit annoying how it banged into my chest before I felt like I got a good ROM out of it, so I played around a little.
In the end I found that if you put one of those ankle straps from the cable machine around the bar and then attach one of those single âDâ handles to it, you can get a much bigger ROM without smacking yourself in the chest with the plates. As Iâm a short arse I had to stand up on a step to stop the plates hitting the floor on the return, but it certainly gave the move an extra edge! Thought it might be useful for some guys who train in gyms without heavier DBs, as they can add more weight this way but still get a full ROM single arm row.
Fall is my favorite too. Enjoy what you can!
[quote]Alpha wrote:
The Dude: man i have absolutely no idea! i bought it during that âgym bagâ sale they had a little bit ago and it was like 25% off or somethingâŠI honestly didnât even know there were two options! Shows how much I am paying attention! If I knew i would tell you brother! thanks!
[/quote]
lol ok, is it royal blue or black?
Pink? It better be pink.
Damnit, now i have to do some running as part of my conditioning. Thanks for giving me no excuses. Oh well, iâll just make it hard enough to make everyone think something is wrong with me. lol
I get you on the dingleberries that populate the gym. I workout at a college rec center and fall semester is about to begin. Oh joy.
[quote]Alpha wrote:
Doubleduce: Man, when you have a broken back, and a kneecap held together by pins, running always gives you problems! i use the Long slow distance stuff for active recovery, clearing my head, and to make my heart pump a little easier at rest. All of my insert/extract stuff is done balls out.
Now this next few lines are not a shot on you at all, just somethings I have observedâŠ
Big guys like to be big guys, and once they are big at all they will do ANYTHING to hold onto that size. And since marathon runners resemble the olsen twins, it gets a bad rep. But, in my opinion, that will never happen unless you are running more than 10 miles a weekâŠbut these are also the guys who breath hard after walking up a flight of stairs and would have a Coronary if they ever had to fight someone.
unfortunately, i canât use that excuse. The more I run, the better shape I am in, and the better shape i am in, the safer everyoneâs families are safe from jerkoffs who want to blow shite up.
to be honest, i run because most guys my size wont. I run because it is hard and is a great way to push myself mentally. and I run because I would rather do it than make up excuses not to.
that said (again that was just a tangent, it was in no way aimed at you) stretching, foam rolling, Lax ball work, and Flameout do wonders for me as well!
Thanks for asking, and with that saidâŠ
[/quote]
Yeah I hear you. But to defend my honer a little bit:
Iâm actually leaning out right now and am down about 10 pounds. I was asking because Iâm looking for joint easy was to add in some more calorie burning but I have a couple problems with running. 1 is that Iâve had SI joint and spinal erector problems since I was about 10 and serious amounts of running bring back some old memories. 2 is the bottoms of my feet. I get sharp pains when I try to do calf work while I have running in my routine. Although since beginning to roll the bottoms of my feet, they feel a lot better. I played soccer all through highschool and used to love to run, itâs hard to get the same kind of burn doing other things like bike riding or whatever. Was just looking for tips to get it back in my regimen without too much sacrifice.
âIt was a high counsel that I once heard given to a young person, âAlways do what you are afraid to do.ââ
âRalph Waldo Emerson
How many hours of sleep do you usually get man ? And how do you handle insonmia ?
Also, I finished those books you suggested 
Lift and eat: Touche! You sir, are a gentlemen and a scholar. Great tip! I will give it a try. thanks so much brother
MIM: It is so nice that it is not as hot anymore! Thanks for checking in!
power Gnp: It is Magenta! and has pictures of Hello Kitty on it!
The Dude: See above: but magenta with hello Kitty in the US roughly translates to âBlackââŠso which one did I get? Thanks man!
Heracles rocks: I totally feel you manâŠpeople suck. and yep, running is your new best friend! thanks for checking in brother!
Double Duce: I know what you are saying brother, running is really the only cardio thing that really works me at all either. Have you ever tried just warming up and then running hills until you contemplate suicide? It is mainly the constant pounding that beats me up. if I just do the sprints i seem to hold up a little better. is that the case with you or is it any kind of running at all?
and awesome quote! thanks man!
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âthe bravest are surely those who have the clearest vision of what is before them, glory and danger alike,and yet not withstanding,go out to meet it.â
-Thucydides
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25August2010: Training
Insert: As fast as possible
50 Turkish get ups with a 50lb DB alternating Arms
Strength: 5/3/1 week2wave2 and Giant Sets
1a. Bent BB Row: 245x5, 275x5, 295x5, 315x3, 315x3
1b. BB Flat Bench: 315x3, 365x3, 415x2 (lost my tightness) 405x1, 405x1
1c. Weighted abs: 5 Sets of 8 reps
2a. Chin-ups: Bodyweight 25, 20, 15, 10,
2b. Bradford presses: 185x6, 185x6, 185x6, 185x6
2c. Dips: Bodyweight: 35, 30, 25, 20
2d. Weighted abs: 4 sets of 8 reps
Extract: As fast as possible
16 Turkish Get ups with a 40lb DB(left hand)
Run 400 Meters
16 Turkish Get ups with a 40lb DB (right Hand)
Run 400 Meters
16 Turkish Get ups with a 40lb DB (left hand)
Run 400 Meters
16 Turkish Get ups with a 40lb DB (right hand)
Run 400 Meters
Notes:
-today was hardâŠnot so much because of the weights and exercises, but my head was just not there. And when my head is not there i feel like Rosanne Bar is sitting on top of the weightsâŠEverything was moving slow and i was all around unmotivatedâŠ
-i only got the 415x2 because i lost my tightness and the weight was kind of coming out of the grove. It didnât feel that heavy thoughâŠeven if it WAS moving slower than it should haveâŠ
-On a brighter note! (for those of you who know about my lack of sleep and insomnia issues) i Sleepwalked last night for the first time ever!!! (I guess that is the correct tense to use for âsleepwalkedââŠanyway, these sleep problems keep getting more and more entertaining!
thanks for reading!
It is nice, but soon it will be too COLD!! 
Were you at home during your sleep walking episode?? Thats crazy!!
[quote]Alpha wrote:
Double Duce: I know what you are saying brother, running is really the only cardio thing that really works me at all either. Have you ever tried just warming up and then running hills until you contemplate suicide? It is mainly the constant pounding that beats me up. if I just do the sprints i seem to hold up a little better. is that the case with you or is it any kind of running at all?
and awesome quote! thanks man!
[/quote]
Even shorter hill sprints leave my feet feeling bruised for a lack of a better term. And result in having to back down on calf work.
Yo Alpha,
Been a while man but I am back online for a bit. Good to see you are hitting it hard.
I am getting into On Killing right now - thanks for the suggestion; a couple of other guys over here recommend it too.
Also on the training side, just got into âHeavy Burpeesâ - all done with hands stuck to a barbell (drop, push up, standup, power clean, press, drop, repeat). Good to mix it up a little.
Keep killing it bro!
Deltaone: Well on a good night i will usualy get 3-4 hours of sleep. on a bad oneâŠnone. And How do i deal with it? âWellâ if you ask me! Nah man it simply is what it isâŠI wish it wasnât like it is, but a lot of guys in my field have sleep trouble. It kind of comes with the job, you know?
Oh and great job finishing up those books! On the other site i am writing for, I am doing book reviews pretty regularly. Once I we go live with it this weekend, you will have to check up over there and maybe get some ideas for some more good ones! Thanks for the question man, I appreciate it!
MIM: i just consider it energy systems workâŠin my sleep. Oh and yea you are right about the cold. However, i AM hoping for a snowy winter like last year! i love snow! thanks for checking in!
Double Duce: hmmmâŠwell you can always throw on some warm-up socks and roller blade around! Have you ever tried doing light complexes for fat loss? Or you could copy some of my inserts/extracts and see if they help to lean you out. That sucks about your feet man. Rucking may be an option as well, but it is so time consuming!
BadMF: Man, it is great to see you back from out in the field! I liked âon killingâ But i honestly liked Grossmanâs second book âOn Combatâ even better. Spread the two out though, there is definitely some overlap between the two.
Oh and great suggestion about the weighted burpees. i do like the same exact exercise! Great suggestion brother, and awesome to see you back around here!
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âIf you stand up and be counted, from time to time you may get yourself knocked down. But remember this: A man flattened by an opponent can get up again. A man flattened by conformity stays down for good.â
-Thomas J. Watson
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26August2010: Training 5/3/1 week3wave2 and giant sets
1a. Conventional Deads: 455x5, 515x3, 575x1, 585x1, 545x1
1b. DB Swings: 75x10, 75x10, 75x10, 75x10, 75x10
1c. Weighted abs: 5 sets of 10 reps
Notes:
-i woke up wrong today. Have a whole lot of personal issues happening right now and my head is just not caring about lifting todayâŠsomedays are like that. My back is jacked, so i just did the required and rolled outâŠi need some rest and a lot of personal stress needs to get worked out. Hopefully I will be a little better tomorrow we shall see.
-on a lighter note, if i get out of work when i am supposed to I am stopping by the homebrew store on my way home to pick up some hops and such to brew my first home made batch of beer! This is exciting!
Thanks for reading everyone! i will be back to normal soon!
I dig you, I had only 8 hours of sleep this week myself, work related as well, I found it hard to cope at first but what can we do, right ?
Iâll happly check out your book reviews on that site when I find out the link.
Thanks man. Amazing work, as always.
Iâm waiting for the link for your new pages. Iâm planning to make an order to Amazon for some books. Since thereâs plenty to pick from, I definately need proper reviews about them, so that I can pick the best of them without spending money on some not so good reads. On killing and On combat are already on my list. Wendlerâs 5/3/1 is on top of that list though. I know I can get it cheaper as an e-book from online, but I want it as a book. Well, enough with this bookclub talk.
Iâve done heavy burpees with BB and DB. I like DBâs better, because you can lower yourself more, which gives better ROM and bit tougher due to the lower angle. Also the pressing needs more stability than with BB. But if oneâs looking for maximal working pace, then the BB is way to go.
Have you tried DB/KB squatswings (I donât know what the proper name for them is, but this is what I use)?
yeah for home brew! top one up for me please.
we learn to ride the storm in order to really appreciate the calm weather. Hope things look up for you soon Alpha.
When will we get to buy our âHomebrewed Alphaâs Beer of Epic Strengthâ in the stores ? Canât wait to get mine! haha.