Haha I remember that article from the first posting, I was 21 and so naive, I was so tempted to go to DR - it was the mangos I remembered - hilarious reading it back going from 198 at 8% to 209 at 6% in 5 days, because of the food quality!
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This reminds me of an old quote from your blog that I got a kick out of along the lines of āI eat Paleo if Paleo man had access to Taco Bell.ā I truly admire how long a way youāve come from eating that way, though.
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If I am not mistaken, all Hass avocados are progeny of a single tree. I am not sure if the lack of genetic diversity is a problem or a benefit.
Irrelevant facts.
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or find an appropriate incline and pull it up hill
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@alex_uk Like pro-wrestling, we all wanted to believe! Haha, but Iād GLADLY take that level of naivety compared to todayās era of āunless a scientific study says itās true, then itās falseā. We accomplished SO much more when we tilted at windmills and went on snipe hunts compared to engaging in agnostic navel gazing.
@PowPowPunishment I was legit JUST thinking that as I wrote it, haha. And I appreciate that sentiment dude. Iāve honestly simply arrived at where Iāve always wanted to be and just never gave myself permission to do. All the Taco Bell and other fast food junk was me trying so hard to satisfy a hunger that really just needed some meat and eggs to be put away. Although Iāll still always have some love for the Bell from the memories along the way, haha. My brother and I used to eat there on Fridays after school got it. It was about the only time we ever really got along. And I still remember having to coach my dad on the phrase āCheesy Gordita Crunchā when it came time to order. Or how my WHOLE family was convinced that the Gordita was HEALTHY because it was served in flat bread, so weād order 3 of them each, completely ignoring the fact that the name itself is ālittle fat thingā, haha.
@The_Myth Iād be totally willing to believe that. Modern vegetation is so bizarre. The idea of eating it for the sake of being healthy OR ethical is such a hard sell.
@Simo74 Iāve gone that route before, pushing my vehicle up an incline. Itāsā¦ok, but, again: you need a GOOD brakeman if youāre going to try that. The prowler is simply a much better alternative. Easy to load, and it STOPS when you stop, haha.
AM WORKOUT (0430 wake up via alarm, slept in)
75 KB swings w/57.5lb bell
2.6 mile walk w/80lb vest at 3.0 mph
85x230lb reverse hypers
50 band pull aparts
BREAKFAST
Moving roofing equipment
Moderate walk w/dog
Notes:
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Kiddo is out of school, so I donāt need to wake up quite as early to get them ready and out the door. Got in 30 extra minutes of sleep and it honestly felt pretty awesome, so training motivation was up. Also factoring into that was that today was going to be my only fasted weighted vest walk for this week: I leave for my in-laws Thursday evening, and from there engage in about 10 days of being āoff planā. In turn, this week is a little weird, as I ran 2 days of DoggCrapp back to back on Mon and Tues, doing my walk today, and will get in one more DC workout on Thurs morning, which will include the capstone of ROM progression with deadlifts from the floor.
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And in recapping all that, Iām feeling pretty worn out physically. I do imagine part of that is Iām not willing to match my nutrition with my training. Iām burning out of eating so much, and, upon review, Iām remembering that one of the benefits of the feast-famine approach is that the famine gives me a chance to reset my metabolism a little lower so it doesnāt take quite as much food to get the results I want. Iām going to use the vacation to induce that famine effect, and try to extend it a little further after that, since Iām coming off a longer feast.
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Swings felt really solid this morning: feels like my posterior chain has really found a new gear. The reverse hypers were also powerful, and 85 reps is having a good training effect. Walking pace was in a good way as well.
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Iām getting a new roof, due to hail damage from a tornado. Yesterday, all the supplies were dropped off at my houseā¦only for another tornado to threaten the area, so I had to move a bunch of it into my garage to protect it, then bring it all back out this morning to support the roofing ops. Was good general physical activity.
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Had Tang Soo Do last night, and will have it again tonight. Weāre moving to 3 nights per week for June and July. This week is sparring. Mrs and I squared off in the first round and she won by points when time ran out. Sheās getting really sharp and I have to keep digging deeper and deeper into my bag of tricks. This was the first time I really got to play around with footwork: cutting off angles and trying to own the ring-space.
EDIT: This is quite lovely
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Ok, so my brain was spinning over this yesterday and during some down time I looked into it. Apparently thereās been some serious study into the diet of various bears.
So some interesting stuff:
- Grizzlies eat a lot of salmon. Black bears do too, but not if they have to compete with grizzlies.
- When left to their own devices with unlimited food access, some study showed that bears only eat about 17% of their diet as protein. They prefer fats slightly over carbs, but can go either way.
- They eat a lot of vegetation, but mostly young plants, tubers, roots since they donāt have the ability to digest cellulose well. They would prefer to eat this than fruits and seeds and nuts. But theyāll do that when thatās the option. They do eat grasses too.
- They also eat tons of ants. Maybe 1/4 of all food intake. In fact thereās studies about which species of ants they eat. Some species they avoid at all costs, others they eat because theyāre plentiful, but their preferred ants are carpenter ants.
- People also have broken down the nutritional values of various ants, lol. Carpenter ants are something like 3 parts carbs, 2 parts protein and a small bit of fat.
- Some bears eat moths. Like 40,000 moths a day.
- They also eat vertebrates, but donāt do much hunting. More like scavengers when it comes to meat.
- And some bears eat honey, but itās not a primary food source.
The more you know.
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My favorite bear fact remains that polar bear liver, at 500g contains 9 million IU of vitamin A. For reference acute human toxicity occurs at about 300,000 IU. Compare this with the 16,899 in a 100-gram serving of beef liver contains, so about 85,000 iu of vitamin A: thereās about 105x as much vitamin A in it.
Just imagine being the badass who takes down a polar bear, just to eat itās liver and die from it. THAT, my friend, is a deadly animal: it kills you AFTER it is dead.
Definitely some cool dietary facts there!
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Have you heard about the Orcas eating the liver of Great Whites?
Liver, thatās it.
Next.
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Totally agree, pushing something heavy uphill that can roll back on you when you are exhausted is not in the health and safety manual.
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AM WORKOUT (0410 wake up via alarm)
DOGGCRAPP Week 11, Workout A2
DB Bench
20x20lb
15x45
10x70
15+4+3x95
90 second weighted dip stretch w/105lb
BtN Press
10xBar
8x78
6+3+2x135
90 Second shoulder stretch
Close grip axle lockouts
20xAxle
10x136
9+3+3x216
90 second KB tricep stretch w/20kg bell
NG Chins
6xBW
5x1 chain
7+3+3x2chains, DROPSET 3x1 chain, 3x no chains
70 second wide grip hanging lat stretch w/105lb
Deadlifts
3x135+chains
1x315+chains (felt WAY too heavy)
0x405+chains (welded to the floor)
3x10 standing ab wheel
75x10 lat raises
BREAKFAST
Moderate walk w/dog
Notes:
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Video was blocked because of musicā¦music Iāve listened to for several other videos before. This is getting tedious.
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Training motivation was high for this one, which is a bit of a bummer with how it ended. I was excited to finish out the ROM progression cycle, but my system is just too exhausted. The warning sign was there with 315: it moved WAY too slow, and then 405 was welded to the floor. Iām not beating myself up over it: every workout up until this point was strong, and I pulled 3 extra reps with the trap bar on Monday. Iām operating on a time compressed schedule because of vacation, and Iāve been getting in a lot of work. But itās still a bummer when this was the end of the cycle and a chance to āreally deadliftā. Gotta see the signs though: been blasting for a LONG time, now itās time to cruise.
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I DID see some solid progress on the DB bench and close grip axle lockouts. Upped the weight on the behind the neck press. Saw some serious regression on the chins. I imagine my climbing bodyweight is part of that, but Iāve also just been stagnating on chins for a bit.
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I feel like thereās an element of nutritional fatigue coming into play as well as it relates to my recovery: just tired of eating so much. And tired of eating so much dairy via cheese to get in more calories. Itās going to be nice to take a break, drop the metabolism and reset.
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Most exciting development was last nightās Tang Soo Do class. I am the dojangās sparring champion, having dethrowned the current champ who has reigned for the past 4 months: our most senior blackbelt student. To get there, I had to beat 2 students senior to me, to include one other blackbelt. Alongside that, the first blackbelt I sparred went against my kid at firstā¦and TOTALLY sparred my kid as though THEY were peers. It was pretty uncool: my kid is about 5 years younger, half the rank, and half the size. TYPICALLY, in that situation, as a senior, you allow the other student a little bit of play so that they can learn, grow, and get better. Instead, this person just stomped my kid and scored 3 points in 30 seconds. So I felt a little bit of redemption beating them. The senior student, in turn, went against my Valkyrie before going against me, and she did a fantastic job holding her own. She made him work, held up a strong defense, worked angles against him, and generally made him uncomfortable, as prior to this point he had been relying on his long reach (heās about 6ā2) to fight on the outside and pick shots. He hadnāt felt pressure before. She lost by points when time ran out, but went the distance, like Rocky. When it was my turn, I focused heavily on working angles to get past his long reach and using my kicks to bring his leg down when heād offer it as a defense. I scored primarily with body punches, as once I closed the distance his long limbs worked against him. I was able to get a 1 point lead on him and could see him turn up the aggression at the end to try to reclaim it, but eventually time ran out. The instructor congratulated us both, because heās recognized by hybrid approach as being a new threat to this dude who has only ever sparred against folks that spar JUST like him, and he appreciated that he was trying to find ways around it. Just a great night really: made me feel pretty alive.
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When my work day is done, Iāll be on the road and on my way to my in-laws. I have some training ideas, but the primary one is for training not to consume my life or time while Iām there. Murph is still an objective, but beyond that, I just want to stay active.
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This is one thing I hate in martial arts. We had a black belt who led classes at my school. He would absolutely rip arm bars and āpopā white belt elbows. I stopped rolling with him, to the point that weād both have a round off if it came to us. He once told me as much as it is the training partners responsibility to not hurt their opponent, we need to tap early and often. A truth that doesnāt apply, as most of us had no idea a spinning arm bar or belly down armbar was coming.
Iām still holding out for my retribution (could take 5-7 years haha) against him, glad you got yours! Absolute pet peeve of mine. Especially to kids.
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100% with you dude. Itās amazing how youād think this would just be common etiquette. To say nothing of the fact that, when you are that advanced, you SHOULD know how to make things challenging for yourself in these situations. When Iām senior in class, Iāll handicap myself, typically by going hands only (only 3 hand techniques are legal in Tang Soo Do sparring, and theyāre ALL straight punches), which forces me to get creative and work hard AND gives the junior student a chance to work, learn and grow.
There are a FEW junior students that are just so wild that theyāre dangerous, and Iāll shut them down quick out of my own safety, but beyond that, weāre all there to make each other better.
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Iāll be honest, Iām genuinely impressed youāve been running it this long. I thought it would be 6 weeks, maybe even less given the more bodybuilding focus.
It seems like itās been a really good framework to work with and fit in some of your own signature stuff, like the ROM progression.
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Well thanks man. I genuinely donāt think of it as a bodybuilding program: just lifting. My goal was to lift weights 3x a week and be able to walk more, and this delivered, AND itās really getting me quite strong in the movements I care about. That said, itās going to be put on pause with the vacation and my return from it, but post July I can see myself coming back to this. I may allow myself further modifications, like eliminating some of the loaded stretching, but weāll see.
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Yep it sucks. I am pretty sure I told Pwn this story before but in my 20ās my wife and I both decided to learn Tans So Doo. We had a blue belt who would do this in sparring, like just rain in punches and kicks and give you no time to think. None of the black belts did this, they would mostly just move and block when they sparred a white belt to give you a chance to learn attacks. After the second or third time of sparring this idiot I just had enough and saw red. Stepped inside the kicks went old school boxing stance and hit him with a left cross square in the solar plexus. He went down like a bag a potatoes, gasping for air. Felt good but my sensei did not see the funny side. That got me 4 weeks of running and push ups every time the class sparred. It did however stop this idiot behaving in that way.
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Probably got stronger and fitter as a result, and more dangerous. The joke was on them. haha.
I remember kicking my sensei in the short and curlyāsā¦was meant to be a upper leg kick LOL. He took it like a champā¦but i got a few pushups out of it. haha
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Vacation is going well. Been to Jack in the Box and had an Ultimate Cheeseburger (no ketchup, no bun) and it tasted like childhood. Had some Hawaiian BBQ at L&L today and it was amazing. Getting in some push ups, squats and walking.
Planning on getting in Murph on Monday. For my return program, Iām kicking around the idea of Brian Alsruheās āReps Per Minuteā program. It seems like a decent fit for what Iām looking for: prioritizing conditioning, shorter workouts, something I can run while calories are low. I have a potential cruise coming up 8 weeks upon my return and itās a 9 week program, so itās ALMOST a perfect fit. I also like how many different movements are rotated in it, as it may keep me in āDoggCrappā shape.
But, of course, Chaos is the plan.
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Man, I had one of those that was to remember. It stays with me ten years later. I looked it up, with all of the accoutrements it was 1100 calories.
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I do love the Muricanā cuisine!
Loved loading up at the cheesecake factory in Anaheim and then again in Waikiki haha. Always knew I was in for some calories in that place.
They should open up a cheesecake factory in Sydneyā¦
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There is nothing more fun to watch than brand new BJJ whitebelts going 200% against each other during live sparring.
The amount of things they try to do hoping itās a submission is just awesome. Like rear naked choking a limb and gassing themselves out in the process 
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