Hey new page!

I need to be a little more active on here so I can get more new pages.

Today I lifted for 59 minutes

Here is what I squeezed in that time:

Squat 235x5
Push-ups BWx22
Sit-ups BWx32
Squat 235x5
Incline push-ups BWx22
Crunches BWX32
Squat 235x5
Plank BWX65 seconds
Decline push-ups BWx22
Bench press 175x5
Dumbbell shrugs 50x15
Right arm high partial sit-ups BWx32
Bench press 175x5
Side lateral raises 10x15
Left arm high partial sit-ups BWx32
Bench press 175x5
Right arm seated curls 40x10
Left arm seated curls 40x10
Right forearm curls 40x10
Left forearm curls 40x10
Mountain climbers BWx32


More of the usual. Felt good.

Life is good, WIM

Another solid day of lifting today.

I'm almost back to the weight I was at pre-bender so thats good. I'm going on a fun trip on Friday so I'll probably be undoing a lot of this diet work, but I'll be super active so hopefully it won't be too bad.

Today I lifted for 63 minutes

Here is what I did:

Squat 240x5
Push-ups BWx23
Sit-ups BWx33
Squat 240x5
Incline push-ups BWx23
Crunches BWx33
Squat 240x5
Plank BWx70 seconds
Bench press 177.5x5
Dumbbell shrugs 52.5x16
Right arm high partial sit-ups BWx33
Bench press 177.5x5
Side lateral raises 15x10
Left arm high partial sit-ups BWx33
Bench press 177.5x5
Mountain climbers BWx40
Seated dumbbell curls 42.5x10

A little bit slow going as I was pulling weeds in between sets but it felt good. The bench press was heavy but I'm lifting more than BW there so that's good getting back to there.

Now I'm off to do some field work. Life is good, WIM

OK I tried to update this log twice yesterday and after typing up the workouts it quit on me and deleted everything. Twice. Sigh. But the third times the charm!

On Wednesday I started to workout but got interrupted after 12 minutes in so this is all I was able to get accomplished:

Dumbbell press 25x10
Alternating arms KV swings 35x25
Right heel touch crunches BWx35
Dumbbell press 30x10
Left heel touch crunches BWx35
Push-ups BWx25

But yesterday was the good lifting session. I worked out for 92 minutes and did all of the following exercises:

Squat 245x5
Push-ups BWx24
Sit-ups BWx34
Squat 245x5
Decline push-ups BWx24
Crunches BWx34
Squat 245x5
Incline push-ups BWx24
Plank BWX75 seconds
Bench press 180x5
Dumbbell shrugs 52.5x20
Mountain climbers BWx42
Bench press 180x5
Side lateral raises 15x12
Bicycle crunches BWx34
Bench press 180x5
Alternating arms KB swings 35x26
Russian medicine ball twists 25x34
Deadlift 285x5
Alternating arms KB swings 50x26
Right heel touch crunches BWx34
Deadlift 285x5
KB swings 70x16
Left heel touch crunches BWx34

Notes: My squats were tough but I have been steady sub 1800 calories every day for almost 2 weeks. My bench press was extremely tough; I almost failed the last rep of the last set but really pushed through and got it. And of course the DLs were easy.

Now I’m off to finish my lifting goal for this 2 week chunk.

Update to come!

Life is good, WIM

Boom! Finished off my lifting requirements.

Kind of a lighter day, here is what it looked like:

Right arm dumbbell press 20x25
Sit-ups BWx35
Farmers walks 45x75 seconds
Left forearm curls 20x20
Left arm dumbbell press 20x25
Crunches BWx35
Dead hangs BWx55 seconds
Right forearm curls 20x20
Right arm dumbbell press 25x20
Mountain climbers BWx36
Bent over dumbbell rows 25x10
Skull crushers 35x15
Left arm dumbbell press 25x20
Right toe touch crunches BWx26
Lateral obstacle jumps BWX26
Alternating arms KB swings 18x50
Right arm dumbbell press 30x15
Left toe touch crunches BWx26
Step down jump-ups BWX26
Alternating arms KB swings 35x40
Left arm dumbbell press 30x15
Bicycle crunches BWx40
Shock jumps BWX26
Alternating arms KB swings 50x20
Right arm dumbbell press 35x10
Left arm dumbbell press 35x10
Incline push-ups BWx20

Now I'm off to get stuff done before heading outta town!

Life is good, WIM

You are greater than all the greatest greats ever. And I'm grateful for you greatness.

Hey that means a lot coming from one of the all time greats.

Alright, back to real life! I had a blast out of town but I need to get back on the WIM wagon. So I saddled up, made some more bets with Aidan and I’m back after it.

Today I lifted for 60 minutes.

Here is what I did:

Squat 250x5
Incline push-ups BWx25
Sit-ups BWx35
Squat 250x5
Push-ups BWx25
Crunches BWx35
Squat 250x5
Decline push-ups BWx20
Plank BWX80 seconds
Bench 175x5
Right arm high partial sit-ups BWx35
Bench press 175x5
Left arm high partial sit-ups BWx35
Bench press 175x5
Bent over KB rows 35x10
KB shrugs 35x15

Happy with the squats, the bench press was annoyingly tough, though. Oh well.

I drank 2 cups of fair life milk and ate 1.3 ounces of elk jerky for just over 40 ounces of protein to finish off my work out.

I putt a little bit during my rests and after I finished lifting I stayed out until I knocked in 25 puts from outside 33’.

Now I’m off to go work on my disc golf form.

Life is good, WIM

Alright I finished off my prorated week, knocked in another 25 putts from outside the circle and lifted for another hour. Good warm up headed into a full next week.

Here is what my lifting looked like:

Deadlift 295x5
Right arm seated curls 40x10
Mountain climbers BWx44
Deadlift 295x5
Left arm seated curls 40x10
Bicycle crunches BWx44
Standing dumbbell press 40x5
Farmers walks 45x75 seconds
Right heel touch crunches BWx44
Standing dumbbell press 40x5
Dead hang BWx35 seconds
Left heel touch crunches BWx44
Standing dumbbell press 40x5
Side lateral raises 15x10
Skull crushers 35x10
Bent over KB rows 35x10
Right forearm curls 40x10
Alternating arms DB swings 35x30
Push-ups BWx20

The deadlift motion itself was pretty easy but I can't figure out my grip. I think it's a combination of really mellow knurling on my bar and it being super hot out making my hands really sweaty. I'll probably have to start using straps soon.

After my lift I had 2 cups of Fairlife milk and 1.5 ounces of jerky to put me at roughly 45g protein for post workout nutrients.

Now I'm off to go work on some form!

Life is good, WIM

Alright got back after it today. Sort of doing a TM-ish program going forward.

Today I lifted for 82 minutes

Here is what today looked like:

Low Bar Back Squat 225 x 5
Sit-ups BW x 33
Low Bar Back Squat 225 x 5
Crunches BW x 33
Low Bar Back Squat 225 x 5
Elbow Plank BW x 100 seconds
Low Bar Back Squat 225 x 5
Right Arm High Partial Sit-ups BW x 33
Low Bar Back Squat 225 x 5
Left Arm High Partial Sit-ups BW x 33
Bench Press 182.5 x 5
Right Heel Touch Crunches BW x 33
Bench Press 182.5 x 5
Left Heel Touch Crunches BW x 33
Bench Press 175 x 5
Mountain Climbers BW x 44
Bench Press 175 x 5
Leg Raises BW x 21
Bench Press 175 x 5
Bicycle crunches BW x 40
Deadlift 305 x 5

Notes: Squats were fine. I was hoping they would be easier after backing off the weight a little bit but they weren't. I changed my stance to be a little bit to be even more narrow than I usually have it and it actually helped quite a bit. Felt lighter and I got more hamstring bounce.

The Bench press. Yuck. I barely barely got the second set of 182.5 so I dropped back to 175. I'm happy I was able to finish that out but would have much preferred to bang out all 5 sets at 182.5

The deadlift. What to say here. The grip sucks. I tried to use straps and got it for the first 2 reps but they're awkward and got too loose. It also slightly changes the muscles used in the lift. It certainly makes it a lot easier but I need to figure out those straps better. I ditched them and just finished off the last 3 reps with a mixed grip.

I banged out 20 putts today from outside the circle. Started off really hot then went cold. I think the bench press volume temporarily tweaks my form or fatigues my arm or something.

After my workout I had 3.1 ounce of jerky, putting my protein intake to just over 40g.

Now I'm off to do some fieldwork. Life is good, WIM

I didn't workout yesterday, but I did made 20 putts outside the circle.

Today I lifted, though. Here is what I did:

Low Bar Back Squat 180 x 5
Right Side Plank BW x 65 seconds
Low Bar Back Squat 180 x 5
Left Side Plank BW x 60 seconds
High Bar Back Squat 180 x 5
Right Cross Leg Diagonal Crunch BW x 33
Front Squat 180 x 3
Left Cross Leg Diagonal Crunch BW x 33
Squat Lockouts 337.5 x 5
Right Leg Donkey Kickbacks BW x 33
Dumbbell Press 36 x 5
Left Leg Donkey Kickbacks BW x 33
Dumbbell Press 36 x 5
Russian Medicine Ball Swings 25 x 33
Dumbbell Press 36 x 5
Right Toe Touch Crunches BW x 33
Chin Ups BW x 5
Left Toe Touch Crunches BW x 33
Chin Ups BW x 5
Flutter Kicks BW x 76
Pull Ups BW x 4
Full Plank BW x 85 seconds
Back Extensions BW x 10
Back Extensions BW x 10
Back Extensions BW x 10
Back Extensions BW x 10
Back Extensions BW x 10

Felt good.

I was able to make 15 more putts from deep.

Off to to fieldwork.

Life is good, WIM

JF, are you the best in your disc golf circle? Does anyone else in your circle put as much effort in as you?

I just love and am envious of your commitment to the things you obviously love.

Just typing that out makes me so sad for how awful I am.

There's a group of 5 of us that play regularly. 1 is drawing dead, 1 occasionally wins and the remaining 3 of us are all reallllly close. We all have various strengths that play to certain courses and there's a ton of variance from round to round so it's hard to win more than a few times in a row. But I've had $500+ swings in a day and I gotta get my steps anyway so I enjoy the practice .

Nice avatar

Are you fat, skinny fat or a lean mean machine these days?

Also, I'm almost longing for Redding - temps have held steady at roughly 12 C/53 F for most of the summer here, with accompanying rain (worst summer in 50+ years).

Yes JF, but do they get out there and work at it? Do you ever practice with them? Do they know you're out there on the regular honing your craft?

These days I'm probably 177 ish average, 15-18% BF. Not really fat or skinny or muscular. Just boring. Redding has been a balmy average of probably 107 degrees the last couple months. It's warm but I'd take the heat over cold every single day.

The other guys practice when they can. I probably put the most work in, but I'm not good at throwing things so a lot of the work I do is to just not get worse.

Other notes:

I woke up yesterday and my ankle really hurt. Feels the same today. I can walk around and do all my lifts and play disc golf but I can't imagine doing any sort of running, jumping, planting, or anything like that. It actually feels structural which is pretty disconcerting. Hopefully it will heal on it's own. My left MCL has been bothering me too, hopefully that'll clear up as well.

I almost missed my protein yesterday! I was leaving my house and ended up stopping to get a protein bar and muscle milk. It was a bit ore calories than I wanted to use to get 45g protein but it tasted good and I avoided a fine.

I forgot to mention that yesterday's workout took me 79 minutes

Today I lifted for 50 minutes

Here is what it looked like:

RDLs 185 x 10
Situps BW x 34
Right Leg Deadlifts 155 x 10
Crunches BW x 34
Left Leg Deadlifts 155 x 10
Elbow Plank BW x 105 seconds
Rack Pulls 335 x 5
Bent Over Rows 135 x 10
Barbell Shrugs 185 x 10
Bent Over Rows 135 x 10
Barbell Shrugs 185 x 10
Bent Over Rows 135 x 10
Barbell Shrugs 185 x 10

More of an assistance day, but I got my heart rate up pretty high. A plank for 105 seconds was pretty nuts I felt like I was going to die.

I managed to knock in another 10 long putts

Today I had 40g protein worth of FairLife milk and Sweet n Spicy Brisket Jerky right after my lift.

Now I'm off to get steps, burn some calories, and hone my craft.

Life is good, WIM

What are your current bets?

PLO still going out there?

My bets are:

Set my MFP to 1200 calories and, add whatever my Fitbit says I burned and then stay under calories for the week. That gives me flexibility so if I go over my calories on Monday I just have to be more disciplined to get back on track for the week. Or I can be disciplined for the majority of the week and have an easy weekend. If I have a minimal activity day where I'm just getting 10k steps and not much more I have about 1800 calories to work with. Earlier this week I had 18k steps and I had about 2700 calories to work with. This is a good balance for compliance and it motivates me to work more since I'll earn more calories. And I don't think the deficit is big enough to discourage gains. At least not yet.

I also have to eat 40g protein within an hour of lifting. I really like doing IF, but I'm sure I've been hurting myself by lifting hard then not eating anything for many hours afterwards. So banging 40g right away seems to be optimal.

I gotta lift 4 hours/week and get 10k steps a day. That stuff is really easy if I don't slack off.

And then I have 1 disc golf bet. In disc golf when you throw you have to have your feet in certain places when you are throwing. When you are driving you have to have at least 1 foot on the tee pad when you are releasing the disc but you can come forward off the tee pad as long as the disc is out of your hands. Anywhere else your foot has to be behind your disc or marker and you can't come forward until the disc is released. However, once you are within 10 meters of the basket, you can't come forward anymore, it's called a falling putt. So this 'circle' around the basket is what all the top pros are known for being good at. These guys very rarely miss a putt from anything within 10 meters and are pretty solid up to probably 12 meters or so. Within my group, if you are hitting putts outside 8 meters you are winning, it's pretty much that simple. I'm the best putter of the group so I want to get more consistent at it. So I have to hit 100 putts from 10 meters out each week. I'm really bad from that range, in practice I'm probably 10% right now so this bet will help.

DT -

Yes PLO is still going, and I play when I can. However, I introduced Big O a few months again and that's the majority of what the players want to play. So I'm still learning the game but the play is soooo bad it's amazing. After 2 sessions of overplaying hands I've gotten a much better understanding of the game and have been on a nice little win streak. I'll post some of the interesting hands as they come up.

Ok got out and finished off my weekly lifting requirements. The pacing was slow because it was intensity day so I didn't get much volume in but here is what today looked like:

Squat 250 x 5
Squat 185 x 10
Bench 195 x 3
Bench 145 x 10
Skull Crushers 35 x 10

Pretty disappointed with the bench set. The first rep felt great then it got heavy in a hurry. Oh well.

I knocked in 20 putts today, I was putting great. The practice is really paying off.

I had some FairLife milk and some jerky right after lifting to get me to 40g protein.

Life is good, WIM

Forgot to update that I finished my putting requirements, but I went back out after my lifting session on Friday and knocked the rest in. And when I had 5 left to hit I moved back to about 50' and made them at actually pretty close to the same clip as the first 95 from 33'.

Now I'll say,

That's incredible what that sort of practice did for my putting this weekend. It wasn't like it made a slight improvement. It was a massive jump up in putting dominance. Every putt within 33' felt automatic (it was even commented that when I knocked in a tricky 25' uphill putt, simply muttered 'automatic') and everything up to 40' had a good chance of going in. Even when I missed the longer putts, they still looked good and almost always were very close to going in.

Watching the pros putt, there's actually many many top level pros who are good at putting but the stroke itself and flight of the putter is pretty poor. Basically they are self taught putters and got good at a bad putt. Especially a lot of the older players that have played for ever are good at putting but have wonky putting strokes. It's fine but I think it puts a hard cap on how good they'll ever be.

So for now I'm happy when I my putt is good and smooth and flights straight and flat with the nose down. If it goes in or not doesn't really effect how I felt about the putt nearly as much as how technically sound it was.

Unfortunately I think there are pretty big diminishing returns on this type of practice I'm doing and don't expect to get much better between now and the next month or so. But here's hopin!

Alright! New week! Solid lifting day today. My ankle is still pretty screwed up, but besides a lot of pain I can still pretty much do most activities without too much limitation. I was actually pretty surprised my DLs didn't hurt at all and as long as I didn't shuffle my feet too much during the squat I was ok.

Today I got out and lifted for 83 minutes.

Here is what my day looked like as largely a TM volume day:

Low Bar Back Squat 230 x 5
Sit-ups BW x 34
Low Bar Back Squat 230 x 5
Crunches BW x 34
Low Bar Back Squat 230 x 5
Elbow Plank BW x 105 seconds
Low Bar Back Squat 230 x 5
Right Arm High Partial Sit-ups BW x 34
Low Bar Back Squat 230 x 5
Left Arm High Partial Sit-ups BW x 34
Dumbbell Press 42.5 x 5
Right Heel Touch Crunches BW x 34
Dumbbell Press 42.5 x 5
Left Heel Touch Crunches BW x 34
Dumbbell Press 42.5 x 5
Mountain Climbers BW x 46
Dumbbell Press 42.5 x 5
Leg Raises BW x 22
Dumbbell Press 42.5 x 5
Bicycle crunches BW x 42
Deadlift 315 x 5

Squats felt good. They didn't feel harder than last week, if anything maybe 2% easier. So thats a victory. My shoulder just won't allow me to barbell press any meaningful weight so I'll stick with my DB presses until I have to figure out something else when I run out of weight. And my DL felt awesome. I banged it out real quickly. I tried to use straps but I just really don't like em. Oh well.

I did my normal milk+jerky snack post workout to get the protein I need.

I banged out 20 putts. Man I started cold today on these. I think it's pretty hard to get any kind of rhythm or make any good corrections just shooting 3 in between worksets. As soon as I finished my workout and actually just focused on putting they started falling right in.

I have to go do something in a little bit, but I'm not exactly sure when yet so I'm gonna go putt more until I gotta go.

Life is good, WIM

I got out and lifted again today. I didn't lift or putt yesterday, but Monday I went back out and made 25 more putts.

Here is what my 65 minute workout today looked like:

Low Bar Back Squat 185 x 5
Right Side Plank BW x 70 seconds
Low Bar Back Squat 185 x 5
Left Side Plank BW x 70 seconds
High Bar Back Squat 185 x 5
Right Cross Leg Diagonal Crunch BW x 34
Front Squat 185 x 5
Left Cross Leg Diagonal Crunch BW x 34
Squat Lockouts 355 x 5
Right Leg Donkey Kickbacks BW x 34
Bench Press 157.5 x 5
Left Leg Donkey Kickbacks BW x 34
Bench Press 157.5 x 5
Russian Medicine Ball Swings 25 x 34
Bench Press 157.5 x 5
Right Toe Touch Crunches BW x 34
Chin Ups BW x 6

Notes: The squats felt nice, really glad I got all 5 reps on front squat. Didn't get em all last week. My bench press was fine but dang did it feel too heavy for an 'active recovery' set but I need all I can get on bench work.

I ate my usual jerky and FairLife post work out meal.

Now I'm off to go disc golf with the boys and hopefully get the belt back!

Life is good, WIM

Pot Limit Big 0 I assume?

Big 0 high low split has become very popular in So Cal recently at lower limits. I have only played it a couple times, but it seems like it is a variation of Omaha which rewards nittiness more and punishes loosness. Not really impressed with the game itself, although I am guessing it would be profitable if there were very bad players.

Seems like the kind of game where giving action would actually be punished too much and in the long run it will just turn into a nit fest. A key to having a sustainable game IMO is that the bad players (who generally play too many hands too far) have to be able to win some portion of the time, and I don't know if that is the case with Big 0 hi-low split.

Oh yeah the game itself is pretty bad imo. When it dries up it will be really bad but for now it's a mini gold mine.

This is a hand I played a few days ago and I think it's pretty standard but was pretty fun.

Limps around to me on the button and I make it 40 with A25JTds (black). I get 5 callers and the flop comes 896 two diamonds, one heart. So I've got open ender, nut low draw but not much else. EP limper bets 200. Next player calls, I call and we take a turn 3 handed. It brings the Kh putting up two flush draws and not changing the nuts. The EP player bets 500 this time. Next player folds I call. River comes 3d. He checks and I shove (1600 ish, he covers) and he thinks for a few seconds and folds T7.

My call on the turn is probably light but I'm going to be able to successfully bluff (and semi-bluff) so many rivers that it's probably close.

I played a little bit of Big O this summer in Vegas but it was sooo bad. Nothing even gets close to how bad everyone plays PLO wherever I go. But I'm happy playing Big O right now with these players.

Wow I am getting left behind, I didn't even know what BigO was until I looked it up.