Really liked the book Pwn! Can’t believe it’s free, it definitely filled a quiet afternoon on my holiday with terrible ideas.
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I have somehow missed it but where do I find your ebook mate?! On your blog website?
Also maybe this is a fun one for you: If you had to design the cheapest diet you could come up with, aimed at maintaining weight and building strength, how would it look like?
Keep in mind, this is for normal humans, who can only tolerate so much suck, haha.
I realize product prices are different between continents but still … Any ideas?
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I agree with this.
The best you can do is set an example by personally showing how to do things and following them to the best of your ability. If people want to follow then they will. If they don’t then there’s not a whole lot you can do.
In an company those who follow tend to be rewarded while those who don’t, well… let’s just say they don’t stick around for too long.
Same idea in school orgs. Those who follow will stick around and be productive. Those who don’t will eventually just leave. Having been both a person who attempted to lead others and also been a person who was supremely unmotivated to be led, I can confidently say that it is not worth your time to try to motivate those who aren’t interested.
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@rroo Glad you appreciate it dude! Making it free was just easier for me. If I charged for it, I’d get upset if people pirated it. This takes that power away from people. And along with that, charging for it puts me in a position where I “owe” to the buyers. This way, if someone doesn’t like something in the book, they can get bent, haha.
@Koestrizer link for the book is in this post
It’s going to be hard to maintain weight and build strength. Building strength typically needs the increase of muscular size, which means weight gain. Cheapest would most likely be chicken or tuna for protein (or eggs whites), rice or sweet potatoes for carbs, broccoli for veggies and oils for fats. Bodybuilder style.
I always liked this video from John Meadows (RIP)
@magick 100% on the motivation factor. Trying to motivate the unmotivated isn’t worth it. It’s more about motivating the motivated, as funny as that sounds. One of the best mentors I ever had talked about how we aim for the middle 80. “Look, the top 10% are already there: they don’t need our help. The bottom 10% are helpless: let them drown. Target that middle 80%. If you do a good job, THEY will bring up that bottom 10% FOR you.”
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Thanks, I’ll definitely check that out!
For breakfast I assume oats and then dinner and lunch both made out of what you posted.
That’s gonna be hard to maintain weight on though as a heavier fellow. Or require ungodly amounts of said combination.
It’s gonna be a short time. Just a peak and then I begin a diet phase. I find in those scenarios I’m fine giving my body what it needs. Which might result in slight, overall insignificant weight gain or maintenance.
The next month is financially going to be very difficult (I literally mean spending every last cent on home cooked food). I know that ahead of time though and I want to plan accordingly.
I’m not really big on “breakfast food at breakfast” sorta thing. Oats are a cheap carb for sure, and if you can tolerate them (they upset my digestion), they’re good for energy.
Well if we’re talking a peak then we’re not building strength: we’re realizing strength already built. In THAT instance, I’d slash the carbs, up the protein and keep the fats humming along. Protein stays high while fats get gradually reduced if weight isn’t playing nice.
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This is awesome.
I wonder, do you think there could be a sort of leveling off effect from running DW often? I was thinking about that today… maybe if the intention is met while running the program (a few breaths away from death), that it is enough stimulation for growth as long as the food is there? I would think at some point the need to grow as rapidly would taper off.
I don’t know, I think I’m just making up excuses to not run it again. I’m torn between keeping it as an ace up the sleeve and running it into the ground.
Also, I downloaded the book, but haven’t dug through it yet. Reading the glowing reviews in here has me excited!
This is one of the benefits I foresee in the taking of breaks: it gives the body an opportunity to “soften up” as John McCallum wrote about, and primes it to be ready for stimulus again. Justin Harris has also spoken about how you can reset the metabolism with such an approach, which would be ideal such that one would not need to keep “upping the dose” as far as food goes.
I think running it back to back to back indefinitely would probably run into some problems. If nothing else, there’s a detraining effect to the handling of heavy loads that can’t be ignored.
Hope you enjoy the book dude!
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Yes, that’s more accurate!
I guess I’ll stick to the basics, those should be easy to finance and I will prioritize planning ahead, so that my fridge is always loaded up with stuff I can take to work.
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Absolutely dude! That goes a long way. Look for sales, stock up, freeze things when you can.
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AM WORKOUT (0300 wake up via alarm)
The Hills Have Eyes
10 KB swings w/40kg KB
10 devil presses w/20lb DBs
20 second rest between rounds
25 rounds completed within 43 minutes (5 minute PR)
Immediately followed by
50 pull aparts
25 pushdowns
20 standing ab wheels
40 reverse hypers
50 chins
50 dips
Notes: Shaved off 10 seconds on the rest times compared to the last time I ran it. It sneaks up on you. First 10 rounds aren’t bad, but around round 13 or 14 you start to feel the misery. Getting the sweat in my eyes made things tricky: last few rounds I was basically doing the movements with my eyes closed.
Really digging this workout as a “default”. Very little set up, minimal loading on the body, still gets the heart up. Fairly certain I can run it straight through if I’m so inclined next time.
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AM WORKOUT (0550 wake up via dog)
100 unbroken burpees (fasted)
Time: 5:21 (5 second PR)
Notes: This was very much unexpected. Haven’t done the 100 burpees thing in a LONG time, but looks like everything else carried right on over into it. Great way to start the morning.
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PM WORKOUT (2000)
Dan John Complex A
8xRows
8xCleans
8xFront Squat
8xMilitary press
8xBack Squat
8xGood Morning
Done with 115lbs
3 rounds, 1 minute rest between rounds, total time 9:45
Notes: Wanted to do something different. This is nice. The military press is the limiter: I think it’d work better with a push press.
Spent most of the day walking around an apple orchid/pumpkin patch. Did some fasting. Too easy.
EDIT: Oh yeah, saw a lat vein this evening. Getting silly lean again.
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Unreal work as usual my man. Defying gravity and still waiting to get real
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Good on you mate. I was thinking after pull ups the other day I almost saw a lat. Deff not seeing a vein. Lol
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@kleinhound Big props coming from you my dude: very much appreciated.
@simo74 Doing a little manscapping helped I think, haha. Was going yeti mode there for a while…
AM WORKOUT (0555 wake up via dog)
Axle clean and strict press away
5xAxle
5x136
5x156
5x176
17+7+7x136 (3 rep PR)
(2) Incline DB bench 100
8+4+3(+3 slingshot+3 catapult)
Dips
8xBW
8x30
8x55
8x80
7+3+3x130 (1 rep PR) with immediate stripset of
2x105
3x80
5x55
4x30
7xBW
Notes: Dog got me up in time to get in the pressing part of my workout. Still owe some backwork. Rushed things, kept rest short and came away satisfied. I’m pretty weak at that 2 notch point in the incline press: probably worth investigating. This was a nearly fasted workout: all I had was an 80 calorie lite n fit greek yogurt.
PM WORKOUT (1400
Meadows rows
10x25
10x50
10x75
26x100 (rep PR)
Poundstone Curls
174xAxle
Notes: Got the rest of the workout knocked out. Conditioning later.
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PM WORKOUT II (1830)
20 seconds on/10 seconds off of Devil Presses w/50lb dumbbells
16 rounds
Notes: Just a quick one squeezed in around family schedule. Great quick workout.
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I really need to learn from yours and @ChongLordUno example and start to add some of these little quickies. Can I ask do you have a system for when you do these or what triggers you to do it. I often think about doing these things but with work, wife, kids and life I struggle with pulling the pin and doing them. This is not the case with my planned gym sessions or was never the case when I was a runner. Looking for tips on making me harden the fk up and fit this stuff in without excuses. LOL
@simo74 Way it works is, I know that EVERY day I am going to do some sort of conditioning workout. No different than brushing my teeth or eating: it’s just a daily event. From there, it becomes a question of time available and training demands. I have in my mind 3,4,5,6,10,15,20 and 40+ minute conditioning workouts, so depending on what is available timewise, I slot them in. I then measure against what I trained that day and what I have coming up.
Today is a great example. Family is in town and I don’t want to be anti-social and spend all my time working out, so cuts out anything over 15 minutes. I trained pressing today, so my shoulders can take another hit. I’m training squats tomorrow, so I don’t want to do too much to my legs. This rules out thrusters and barbell complexes, but burpee style stuff or hip hinging is wide open, so it could be swings, burpees, something with chins in it, etc. I ended up settling on the devil presses because it had a pressing component, fast set-up, and could slot into whatever protocol I wanted. Took tabata at that point and pushed the rounds a little further than traditional.
I tend to figure this stuff out as my day unfolds. I’ve had days where I started with “40 minute weighted vest walk” in my head and ended with “3 minute axle grace”. I’ve had others go the opposite, where the schedule opens up and I take that target of opportunity to get in a longer conditioning workout.
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