Arm of One

Been doin lotsa one armed goodness till the old shoulder heals

Tabata - Jumps

Straight Leg Raises

3 x 15 - Arnolds (right arm)

3 x 15 - Military Press (Right Arm)

Wood Splitting (Right Arm)

One up One down

As Mark's shoulder begins to make its recovery, Hahn's knee goes down in a brutal battle between Brooks and Tim.

The next week of rehab will look something like Hahn doing no leg workouts and Hafer doing no arm workouts. With our powers combined we make a fully functional human.

Today I was popping stability balls with my huge groin muscle and workin on my wimpy ass hammies with that sweet exercise where your feet are held down and you lean out to the ground and back. I also broke out a new friend to the Cinderblock Family. His name is Slim and he helped me work my pinch grip today.

Uniforce

Today I made Laura workout.... and then she left :( One legged squats 4 x 10
one legged calf raises 3 x 20
Hanging leg lifts
Stability ball squats
V- sit leg raises
Ball squeezes (groin)


so Laura left the tri-force I haven't seen Hahn in awhile and this sling is actually helping Zang!

News

Marks Arm is still F'ed up but he continues to work out.

The gang goes to garage strength to test the skills of personal trainer Dane Miller.

Latest report on Tim Hahn is that he is poopin his brains out from Chinese food and couldn't make it to the workout.

The gang hits the upper body with lots of dumbell presses after a hard day of legs.

Hafer's a hamstrings are as week as he assumed.

And the top story today is someone is actually reading this! Thanks Heins ;)

4 Way

Tabata - Lateral Raise
Tabata - Burpees
Pull Ups
Leg Lifts
Heavy Bag
Abs
Tabata - Mountain Climbers, Running, Hot Feet

Crying

1 legged Squats 3 x 15
Ab work on Stability Ball
Crying over my busted arm - 8:43
Wondering if Tim is exercising - 3:27

BOOM!

Tabata - Mountain Climbers

Tabata - Heavy Bag

Leg Lifts - Hanging and Armrest

MedBall Situps

Fetal Hold on DB

Inverted Pushups - Hafer

DB Flies - Hafer

Forearm Curls

Boxing

WheelBarrow - Hafer

One Armed Rotator Cuff Blowout - Hafer

The Beginning

Tabata Squat Thrust Hafer - Cindy / Hahn - DB
Tabata Leg Kicks
Handstands
Ring Dips Hafer 3 x 10 / Hahn - 2.5
Ring Flies - 3x10
Ball Work

Bi-Force

This is obviously not the Bi-Force I am talking about, rather I wish to speak of the reuniting of two of our three pieces of our triforce on Saturday. Our first day may not start out too healthy, but I am anticipating some intense training.
Today I did
30 minutes heavy bag boxing
3 x 10 leg lifts
3 x 15 squat thrusts
3 x 15 DB flies
3 x 10 Ring Dips
1 x 20 wobbleboard (WB) pushups
1 x 5 (both hands) off center WB pushups
Oh and some hand stands

Food

I think food sounds good. I was thinking the same thing - eating together after working out. How much time will you have with student teaching? I am very excited to begin the tri force. 

I discovered the coolest instrument today. Mark, you probably already know about it cause you always seem to. Its called a hang drum and its awesome. There is a video of it on youtube if you want to check it out. 

Tri Force

How do you guys feel about working out and eating together afterwards? I think that would be an important part of our Iron Mind Iron Bodiness. We should teach something to each other each day, then workout and then eat.

My workout - I did one legged squats. I dipped down on a chair but, didn't let my other leg touch the ground for 3 sets of 10. And my fucking Gluts are blown out today. This baffles me considering all of the squats I have been doing Tabata style. I dont get it.

Soon there will be three

of us working out together. Which will be sweet for my shitty motivation.  Which also means we will only need one blog post.  (WTF do we need a blog for if we are all working out together!?)  To let the world know how bad ass we are of course!   BAM!

I'm an Idiot

So this past weekend, I realized that I work in a school that has a weight room that nobody uses. Why didn't I think of this 4 months ago? Anyway, today I ran on the treadmill for 12 minutes. I realize this is pathetic but I'm working my way up to 20 or 30. I did 10 yesterday, my plan is 15 tomorrow. Then I did some situp stuff and 3 sets of 15 pushups. Then came the bicep curls - 10 reps with 10 lbs in each hand, 3 reps (on of which was hammer curls) alternating with triceps - 3 sets of 10. Anyone with suggestions of what I should do for the next two weeks I have access to the weight room - let me know. Oh yeah - I officially quit my job today. Only two more weeks till freedom.

Taking Cindy to the House!

Workin on the cinder block tabata. The other day I did that and got to 3:30 before switching from Cindy to Blocky. Then I did some Towel pullups, hammer curls, open grip pull ups and then Rows.
WOOT! Today I took Cindy to the House! I completed a tabata with Cindy. I did however drop from around 13 reps to 8 by the end. But I finished. Then I did inverted pushups on a bar for sets of 5. Then some close grip neutral pushups on the bar. And some dumbell flies. Then I had to peace out to get some school work done.

I started reading "How to Grow a School" again. Its a great example of how to educate our youth. I have also been reading Playboy which manages to get short fiction from kick ass authors that has never been published as well as some cool articles on evolutionary psychology. We need to play more chess Hahn.

Circus Time

Today, Balance board pushups, ring dips, archer flies, Iron crosses (not full extension yet)

Wanderlei

I've been looking for new core exercises recently and I found one on Wanderlei Silva's website. I dont know what its called but i call it the break dancer. You basically just kick your leg out and switch to the other side. I did this in a tabata set and i got pretty tired at my mid-section.

Goin the distance

Today I tried doing Tabata squatting with the cinderblock in the crush grip. I got to 3 minutes until i switched to the smaller block. Which is two extra sets further then last time. Hopefully I can pull off a full tabata. If at somepoint I do get it. Should I increase the weight or just try and get more reps in? I also did some pullups and then hammer curls and then towel pull ups and then some rows.

Thrusting

Yeah chief I went for the squat thrusts with 35lb dumbells. After the third set on my tabata i was fucked. Had to drop em and just squat. Vicious. Then I did some abage. I stretch out and have six inches with my legs and my shoulders just off the ground. Then I crunch back in. And do this till I blow up. I also hit up the ab wheel from the knees. I also did going up the stairs upside down feet first. Its in one of the parkour videos on the right. Its good for the tris and shoulders.

The CORE

When I get home in December there are a few things i have to do: submit my brother and Quoc, beat Brooks in a race(are you reading this Brooks?), and the v-sit/planche. So, I've been training my core to max. Anyway, I'd like to hear your core exercises or just make a list.

Core exercises:

Hanging leg raises
Exercise ball crunch
Exercise ball push-up position crunch
6 inches
Bicycles
Mountain Climbers
L-raises
normal crunches and what not

Also, i just created an awesome exercise. Get a chair with high arm rests, sit in it and crunch your legs into your stomach, and then do dips... great for a bunch of stability muscles!

Slump

I want into a no workout slump for the last 8 days. I haven't done shit. I know there is no excuse to spend half an hour a day getting jacked but I have become a lazy bastard, thinking about applying for Ph. Ds and worrying about comprehensive exams. The sad thing is I wasn't actually preparing for any of that shit, just worrying about it. I've been reading books and trying to catchup on a years worth of magazine subscriptions which I will definitely not renew. So today I stopped being a hobo and did some a light workout.
Cinderblock arm raise squats 2 x 30 (15 with each arm)
Cinderblock crush grip squats 3 x 15
Hand stands. Like 5 or 6 I have been amazed at how easily I can hold 2o second hand stands. Its like the more I slack the better I do at shit.
Some serious ab work on this chair I am sitting at. Its like hanging out on the parallel bars ( arm rests). V sit, L sits, leg raises etc. Crazy good on the tris, delts and abs

Sage Arts

To train the mind you must first train the body.

Yesterday, I went to the temple Butsuji, a buddhist area located within the mountains. This place is famous for its spectacular scenery in the fall, when the leaves change their colors. I traversed this peaceful place with three others.

After a morning run, i stretched, showered and prepared myself for the trip. Upon arriving, a sense of calm and peace wash over you... and i was sage mode. Thereafter, i begain meditating much like kamana. I became one with nature. The above pic is me after a few hours.

New Exercise of the Week!

Start in a frog stand so that your shins/knees are resting on your elbows/triceps.
Hold that for five second then press up and release your legs from your arms and hold them there for two seconds. So your body is in the fetal position and you are holding yourself up with your arms. See picture three in the January 19th post. Then put your legs back on your arms for five seconds and continue this for a set of 5.

McGuire Mudrun - Hauser and I ran a 10k mudrun this past weekend. I had previously run one time since the last race we did together which was about a month ago. The run involved wall climbs, mud crawls, running through waist high water, crossing the creek via a brief swim or rope bridge. It was pretty sweet. Hauser and I came in 26 and 27th out of about 950 people. Funny thing was I wasnt even sore the next day. If we can get 3 more people we will have a team so saddle up friends.

Trailer

I'll have a new post when I get home. I am currently in Philly to talk to a professor about school. My new post will detail how well Hauser and I did at the McGuire Mud Run and one of my newest exercises that I have just recently discovered. Bonus info: It works your forearms, abs, triceps and shoulders.

Look for the update on Wednesday (Thursday if you live in Japan).

PS Thanks for everyone posting it is actually motivating to have people talking about all the exercises they are doing.

PS2 Lucky for all of us Brooks now has Facebook so he can go on there as much as he does on here and MySpace. Which is never.

PS3 is apparently really cool but I doubt I will ever buy one.

Breaking through

I just finished my toughest tabata workout thus far in my career of tabataing.
Today i started with a 20 min fartlek that turned into 6 short sprints before i came back to my place. Then i took a little breather and stretched for about 5 minutes...

And then squat thrusts (if thats what they are called... you squat down a with weight and then military press it). Wow... pain like ive never known before (or at least in the past few years). I got two and a half minutes of this and then i pussed out into squat jumps. I think ill keep doing these for the next few weeks and see how far i can go with them.
after that came abs, shoulders (punching with light weight), and shadow boxing

Mind training... studying japanese. I have a big japanese proficiency exam coming up on Dec. 7 so i need to prepare for that. Im trying to get about 5 hrs a day of good studying.

IRON MIND

I have been working out my brain lately and I thought I'd share it with you. I'm doing a naturalist training program called Kamana and its awesome. Everyday there are different exercises to do and then reflections at night about the day. I highly recommend looking into it. I've also started visiting a Sit Spot several times a week. It's basically a spot in front of a tree in the woods where I sit and pay attention. It's amazing what you can hear and smell and see when you pay attention.

www.wildernessawareness.org is the website for the wilderness awareness school in Washington state. You can find more about Kamana there. 

New Diet!!!

Ive been trying to run at least 4 times a week. These runs range from medium to light runs usually lasting about 25-30 minutes. After running, i usually go into my resistance workout.

Ive noticed that doing tabata leg workouts after running are killer. I did squat jumps the other day and my legs didnt lift off the ground after the second minute.

However, i feel i am improving and im adding a new phase to my workout... shadow boxing. I will try to do this 4 times a week in conjunction with my other workouts.

Also, give me some feedback on this... i was reading about Arnold's workout philosophy and he advocated to do ab workouts every day. Well, i did some recently and i ran today and my sides started getting all tight and uncomfortable... continue everyday or not? im trying to do five sets of varied ab exercises.

My Friends Blocky & Cindy

Today's workouts were all on the rings. Assisted iron crosses. Flies. Dips, pushup leg raises.
And a little warm up with my two friends. One is a squat with arm raise. A standard kettlebell move. The other is one I came up with just today. It is a squat with a crush hold on Cindy! Here is some visual stimulation to help conceptualize.

MIxin it up.

Missed some update days. I haven't missed any workouts though. Nothing real new from what I've been doing. Although I did hold a V-sit for 3 seconds which was a huge improvement. I also need to work on finding a band to do assisted Iron crosses because the chair isn't cutting it.
In the pull up world I did 4 x 5 the other day real slow. 5 seconds up and 5 seconds down. It was fun to mix it up there. I also have a new workout for the V-sit that involves putting your hands on the edge of the counter or some other edge and then holding your legs up. This way if your legs dip down they don't touch the floor and you still work your abs even though they dip below parallel.

Remind me to talk about my new kettlebell.

kick flips

It's been a while since i've posted something here but i have been keeping in decent shape.

Workout the other day:
Tabata

Alternating push-ups on a platform
side jumps over a bag
kick flips into a pull-up
***this was pretty awesome i didnt feel tired in the cardio aspect but my muscles are pretty pumped today...
front squats while holding 30 kg bag

Iron Cross

Thinking about Going for the Iron Cross. So I had my rings low and had my feet resting on a chair as I lowered out towards the Iron Cross. I think a better way to get there might be to put some kind of band between the rings for some assistance. I'll let you know when I get it.

Dark and Dirty

Ran the Dark and Dirty 6.66 mile night time trail race. WOOT! So much fun. So dangerous. Hauser and I came in around 59:00. We placed 25th and 28th outta 375. So we are gonna start a racing group that consists of people that want to run ridiculous races but not actually train.

Squat Jumpin

So Hahn was saying how the air alert II is vicious. Well it is but doing a tabata of Squat jumps (about 15/20 seconds) ends up being 120 jumps. Thats flippin Rough. I felt burnt out and my legs still hurt for my 6.66 mile night trail run. I'll keep you posted on how that goes considering I haven't been running enough lately. I also did some L sits and pushups on my pull up bar. Neautral grip and overhand grip. I also used the bar for my L sits. Maybe I ll post pics to show you what I mean. KABAAM! (Thats Eddie Baran check em out hes the ab king)

I was Ruuuunin!

Ran 3.6 miles.
3x12 pullups (neutral overhand neutral grip)
3x12 hammer curl
Who wants to be a millionaire!
G'night.

Kettle Ball

So I was going to buy a Kettle Ball the other day but then I remembered that I am living in poverty (literally) and I have to heat my house this winter. Needless to say, I didn't buy the Kettle Ball.

Sooo Tired.

I took a three hour nap today.

Taba ....TAAAAAA!

Tried out the new tabata burpee to rafter pull up.
PHEW!
It was rough. A couple times when I was tired I didnt grab the rafters or only grabbed with one hand. Those were rough.
2 x 25 board and pipe pushups
3 x 10 Inverted pushups
3 x 10 Ring Flies
3 x 8 Ring Dips

TSAAAA!

Soccer

I played in the Inaugural Alumni Soccer game at SV. That was two 30 minute halves.
I did exactly what I didnt want to do and that was get spiked in the ankle. Feels great.
Then I did 3 x 12 Pull ups
Crap I forget the rest. But I hung out doin L sits and workin on my V sit for a while.

Two Tabatas?

Tabata 1 - Burpee to pull up Tabata (as seen on videos on side panel)
Tabata 2 - Step Ups

3 x 8 Ring Dips
3 x 10 Leg Raises
3 x 10 Dumbell Military Press

So I just got totally burnt out by the time I did military press. I dunno if it was because 2 tabatas for the first time. Maybe 8 minutes of Tabata action is just too much. Or because I hadn't eaten lunch and then ate some Soba noodles right before I exercised. Or cause I am tired. Either way I petered out and didnt finish all of my exercises

A word about Burpee to pull up tabatas. My bar is reachable from the ground so I would jump and then have to step forward and grab the bar and pull up. this was maybe 3/4 of a second that felt wasted and not as physically as exhausting as it should be. So, I tried one in my attic and having to jump to the pull up is much better. So I would do a burpee and on the jump have to get high enough to grab the rafters and go right into the pull up. This felt much better. There was less wasted time and you really have to exploded to make sure you get a good grip on the rafters. I am gonna try it that way next time.

I did my step ups on "The Step" some workout product my mom owned. Its just like a 6 inch step.

Jumping Jacks

Today's workout

Jumping Jack Tabata

Jump Rope Tabata

Bicycle Abs Tabata

Attempted Extended Squats - failed for fear of puking

Goin light

Today's workout:
2 mile run
Tabata: Alternate between squat thrusts and hitting the heavy bag
Rafter Rows using s towel 3x10
Pull ups on the Rock Rings 3 x 8
Hammer Curls 3 x 12
Leg lifts on Stabillity ball - Lay stomach on ball lift legs up work lower back

I went right in to Tabatas after my run and then I stretched a different muscle group between each set.

I started watching the Universe. There are 12 1 hour episodes. Greg says the same people made it that made Planet Earth and Blue Planet. I acutally haven't finished Planet Earth so maybe I should do that first. Before I expand outward.

Quads

Is it just me or do all the girls in these photos have insane quads. I am cutting back my workouts. I think I might be over training. I was hanging out on Dragondoor.com and was reading about not going to failure almost ever and resting your muscles enough. I just feel like I am not trying hard enough when I don't go to failure. But I also plateau and burn out or injure myself so maybe its about time I slow it down. I'm really just talking to myself on this thing now. I mean Hahn's hoppin around in a different hemisphere doin crap and Mil-mil is more worried about Kenjiro than this sweet ass blog. Oh I started doing this exercise. It works wonders.

Kettlebells

Hey has anyone exercised with kettlebells? I think I might get some. I was looking at workouts with them though and loads of them look like people are swinging them around and crap. It just seems like your arent getting a good workout if your swinging them all over the place. Like they are using a shitload of momentum.

On a similar note I was doing curls with an adjustable dumbell and putting all the weight on one end and holding the empty end. Like a hammer. Killer for the forearms. Without forearms you can't even do half of these great bodyweight exercises.

Slip out with your bip out.

Shattered Shins = Ripped Everything Else

So I was on a 10k training program. About a month into it my perma-destroyed tibia said I don't think so. So I stopped running for a week. Now I am gonna cut back my running severely and do more biking and body weight exercises. My idea is to mix up the workouts as much as possible. It seems to be working. It is less mentally exhausting and possibly better for my muscles in joints. I also just started Tabatas. I know am way behind on jumpin on the Tabata workouts. Anyhow I F'ing love em. They totally obliterate you in just 4 easy minutes. I made Greg do them yesterday. he started doing squats and then couldn't so did burpees for the last half. By his tast set he was pretty much just laying on the ground rolling around. It was hilarious.

Hopefully this motivates you punks.

A workout

I finally stopped being a piece of shit last night! With the farm stuff going crazy, fixing my Veggie car and having an 8 month old, I haven't been finding time to workout (and i'm learning to play the mandolin). But last night i decided to do at least 3 a week and told anna to call me a pussy if i don't do them.

So yesterday i did scriptless tabatas. That means i picked a few exercises and anna called them out to me for every interval. I did 3 five minute sessions, to be increased next time, of the following exercises (and more), in no particular order:

Ground n pound heavy bag
Lateral Bag hops
Burpees
hillsprints
med ball throws
med ball pushups
med ball rotators

it was tough as hell, as usual, but i feel better now. i need to condition badly, so im aiming for 3 days of conditioning with an emphasis on strength stuff.

playing the mando has been a big plus, too for my mental workouts.

Air Alert II

has this blog gone to the wayside like phlogistine, pleomorphic bacteria, dane millers shot putting ability, micromuscles or am I just imagining things. If that last sentence didnt make any sense, please, read no further.

Ive made a new train partner, and we've been together for the past month; working out in the mornings and sometimes before work. His name is gohan. Kinda like hoagie-zaimus. But, we had an accident the other day and 30kg of his guts spilled on my bedroom floor. Poor guy, never saw it coming. Needless to say, the ol' lady wasnt very happy (no, not my wife... literally, she's an old lady). So, i gave him a pretty good tape job and stuffed his little rice guts back in 'is belly. But, he had to be retired back into the closet from whence he came.

Anyway, on to my workouts... i was using that 30kg bag for tabatas of front squats and overhead presses. I am continuing that workout but now ive replaced it with a giant jug of water. I had some crazy motivation today after watching scottie pippen highlights on youtube. And i will be resurrecting the Air Alert II program. Perhaps, hafer only knows about the pain and desctruction this workout brings to your legs.

Air Alert II - basically a full on plyometric/jumping program that is to be done 5 days a week, accompanied with sprints, twice a week. Goes as follows: 1/4 squat jumps, calf raises, explosive step ups, fast/all out jumps, and burn out hopping... all increasing on a weekly basis.

ps- hafer you need to mail the program again... i have a pretty good idea but im not sure i remember everything

Micro Muscles

"micro muscles" are better than Jed muscles ( both of which are scinetific names ). I have been doing mucho balancing of late. Somethin I previously completely sucked at. However, this seems like the best skill ever. The funny thing it isn't really a skill at all. It is just tiny muscles knowing what the hell to do because they have never been used before. Current balancing - the balance board. I have managed to put my feet all the way in the center. Like a soldier, fucking legs together and then standing in the center of the board. Also doing what I thought was a ridiculous idea but now I can do with ease and that is stanidn the same waywith my legs together but facing the other direction. So I am no longer balancing side to side but fron to back. My next goals are getting a unicycle. Maybe when Bush sends me my stimulus package I can buy one. Another goal is to start slacklining. I essentially wanna be a freaking cat. I wanna be able to walk on anything without fear of falling. It seems more useful to have muscles that control your body then muscles that can pick up iron bars.
When I get my unicycle I will post some pictures of me splitting my face open on the side walk. Stay tuned.

The Dinner Table

What do you do when you have a table in your dinet and one in your dining room? You clear of the one you aren't really using and you throw a strap around it. Then you put your legs under the strap and lay on your back so that you hang out off the edge. Then hold yourself there or do situps or get made abs. Thats what I did today. When thats easy put your arms over your head. When thats easy hold a 50 Kg boulder in your hands.

The burpees

I'm finally felt well enough to start working out again and i started off with some burpees. A mr. brooks miller recommended this for my workout. And, i am thoroughly drained. My hipflexors feel exceptionally tired. Im breathing like a dog and typing this message while me lags are shakin. Good workout

2 paths.

I am judging by the amount of posting on here that we have taken either of these two paths. Path one - we are so busy working out like fiends that we don't have time to blog our vast improvements and strength gains we are making. Or Path two - we have become so complacent and lost so much motivation that we are gonna need to be craned out of our houses and have our stomachs stapled shut and then our extra skin surgically removed.

To tell you the truth I am a lazy piece of shit. My elbows were killin after doing some intense workouts for like 2 weeks and then I got sick. And then I was like oh man my elbows hurt I can't do anything. Like abs or legs. So I became a vagina and read alot of books. I finished Gaviotas and Primary Perception (Cleve Baxter) I think they quoted him alot in the secret life of plants which I haven't read yet. So maybe one of you could smack me in the face and tell me to get with the fucking program. Or you could all guilt me in to being a douchbag for not working out by posting the 1 handed rope climbs you are doing.

workout schedule

This workout goes out to everyone who reads this blog (mark and brooks).

Well, sad as it is, work dictates when and what i can workout (because i have to go to a different city for 2 days) but here goes:

Monday - gym - a day of the gym usually consists of free weights, rotating between legs, arms, back and chest. I usually do chest and back together. This workout consists of benching 3x10, pull-ups 3x10, behind the neck military press, one arm rows, and some other minor exercises that make me tired. Legs are usually squats (which i am really getting into), the thing where you hang your upperbody over and then lift it up. It hits your glutes, hammies, and lower back. please tell me this exercise name so i wont have to write a long description. I also do shoulders on this day. Those are the major things i do.

Tues-run/body weight exercises (the gym is also closed this day)
Wed & Thurs. - I am in a different city so i am stuck to body weight workouts... i am think of adding a jumping/plyo day here.
Fri- gym
Sat- gym
Sun- rest

Methodology-
Since being in Japan, i dont have a workout partner so i dont usually go to complete failure. I am actually liking this more and more. I am seeing results and i dont have to be as sore on the off days. Also, there is a hot girl that just joined the gym so it has inspired me to work out harder.

Anyway, i want your input on working out until failure. I read this one report that said going to failure is good but you should only do it every once and a while.

Also, i have been doing a set amount of certain workouts everyday. Say, try and get 100 push-ups a day, 30 pull-ups, abs, or some other bodyweight exercise. I have been thinking that maybe your body will get used to this and it will be cake after a few weeks. Good or bad?

Gaviotas

This post has nothing to do with Gaviotas I did however just read half the book. How is this not more influential than an Inconvenient Truth? This book rules. Anyhow. Pull-ups -10 to warm up and then 2x5 for each arm where one arm is holding the bar and the other is holding a bath towle like a foot below the bar (working) towards the one hander. Then 3 x15 rafter rows. Then I layed on a table so that my wastes was over the edge and I would lift my legs up and try and hold em. For somereason my head almost exploded. These are hard. I think I did some other pull ups. And I have been doing these things where you go in to a head stand. And when you are perfectly straight you bend at the waste and try and lower your legs to the ground. Its a good lower back workout. However, i couldnt finish because my shoulders and all my handstand muscles were burnt out from yesterday.

I wish we had a pool of genius graduate kids to try stuff out on our farm.

KAPOW!

So I split alot of wood BLAM! and then I blasted the heavy bag for like 15 minutes THWACK! Then I was handstanding. Then 2 sets of 50 explosive pushups off the counter. Then 3x15 inverteds. Then alot of holding my legs up with my hands on the arms of the chair. One of these exercises is making my belly button hurt.

Today I found my kana & Kanji book so I am gonna start learning how to read Japerneez.

IRON MIND! IRON BODY BITCHES! BLADOOOOOW!

Advent of Hahninator

This blog is all about getting about getting ripped and recording our daily routines... I will write about it when im not at work. For now, im standing on one leg for the rest of the day.

Constant Mix Up

I've learned so many sweet skills that I can hit the same muscles every other day but do completely diferent exercises. This keeps my motivation up. When I find one I like I stick with it till it sucks and use any of my other goodies.
2 days ago I was blastin the heavy bag for 5 songs of Fear Factory. Then I went to Inverted Pushups which went 15-13-10. Then I did pushups with my hands on the side of the basketball 3x10. Then I went to the wobble board and went for 2x20 but i put the board on the basketball. You were right the bigger the object the harder that bitch is. If the ball was pumped way more it woulda been really hard. I think I might try to get a shitty bowling ball from somewhere.

Yesterday, was 3x15 Rafter rows. I think thats the 1st time I got all 45. Then I did 8 Rafters pullups and dropped cause my forearms were pumped. Then I came downstairs and did 6 pullups off my balcony. And then I through A towel over my pull up bar and held each end and did 2x5. Then my forearms turned to jelly so I smeared em on some toast and ate em.

back in

after not posting for a while, i'm 2 weeks deep into a solid workout change. i'll detail each day as i go through it. planned on doing 20 minutes of hand balancing this morning, but my friend wade came over for his first workout, so i was busy explaining things to him.

warmed up with about 150 rope touches, then did one 20 minute all-out circuit. consisted of:
100 rope touches (sprints/double unders)
20 sledge hammer tire hits
10 burpees
about a minute of ground n' pound on the heavy bag on its side
repeat as many times as possible. i got through just over 4, which means my aerobic system needs some work.

i've been learning a lot about cheese chemistry in preparation for the pasa conference this weekend. all day thursday i learn about cheese and the creamery business, then friday and saturday i'll mostly be focusing on soil health, pasture and forest management, and livestock genetics. i've got a lot of questions. lately i've come to the conclusion that farmers who can successfully farm through rapid climate change will be superior geneticists, both plant and animal. i think goats and chickens will be the two most important livestock (which they already are in the rest of the world).

Do these.

Whenever you are sitting. Do these. Its all about the core. I find too that I need to work on my flexibility because it is impeding some of these ab workouts.

Walking

I have been doing alot of it in Japan. The thing I needed to pair with that was stretching but once I get home I can focus on a new routine. I want to start slacklining and walking on bars and railings and stuff.