"Don't just do something, sit there!"

For me, trying to be zen or some different way than I am is pretty useless. I just try to be me.

You can add something about meditation to your online dating profiles now!

To be honest, I didn't watch the part with the fat lady because I didn't like her either.

7.15.2015
lbs

1. Hang Power Snatch
135x3
155x3
165x3

2. Front Squat
135x4
185x4
225x4
245x4

3a. Pullups
4
4
2

3b. Dual Pulley Machine (1+1 Unilateral Pulls w/ ea arm)
100 x8x3

Face Pulls
25 x8
50 x12
65 x12
80 x12

Standing abs

Got a few new hookgrip shirts, ergo I am a weightlifter again.

How does standing abs differentiate from when evo poses in the mirror?

No idea what this means. Let's just let it go tho. K.

7.17.2015

1A. Flat Dumbbell Press
95s x12x3

2A. T-bar row
125 x12x3

3A. Wide Grip Pulldowns
150 x12x3

4A. Pec Dec
175 x20x2

5A. DB Lat Raise
22.5s x20x2

6A. Close Grip Bench Presses
145 x10x3

7A. EZ Bar Curls
85 x10x3
Bothered forearms

8A. Pushdowns (V bar) 85x20x2
8B. Seated Dumbbell Curls - 25s x20x2

I'm not sure the fat lady likes the fat lady. That is a tough visage to see in the mirror every morning. No wonder she is elite at meditation.

Why don't you talk about it? Or better yet, why not incorporate it into lifting to even better help motivate the skinnyfats or fattyfats to fix their ****?

Let's be honest. You only found him b/c he has a program called "no limit" and thought it was about mindfulness when playing poker. This is exactly what happened to me. Thanks Dyer.

While I think he is very good I think he may also be somewhat crazy and the spiritual stuff is something even more super crazy.

How old is the loco right now? Older than Soulman? 70? Way back in your early 30s. Geeeez.

Alright so I think the overhead/push press/jerk stuff was a no go for my neck as of right now. What's wrong with my neck? Probably sitting/standing at a desk wrong for the past 15 years. K. Anyway, I liked this week and I'm going to work off this template for a while. If front squatting proves too much, I'll probably switch to some unilateral or machine leg work.

A+B=superset

Day 1
1A. Rack pull from below knee, ending in double ~10lbs more than previous week
x5, x5, x3, x2
1B. KB swing, 3x10
2. Flat or Incline bench, alternating weeks, 4-6 sets of 3-5 reps, aiming for +5-10lbs from previous week
3A. Plank (3-5 rounds)
3B. TGUs (3-5 rounds)
4-5. BB accessory 1 push + 1 pull (seated db press, chinups, dips, curls, cable rows)

Day 2
1. Hang power snatch 3x3, increasing weight on each set and going for +5-10lb topset (obv will probably only last a few weeks, at which point I'll likely do 3x3 across or go to 5x3 or something)
2. Front squat 4x4, increasing weight each set, going for +10lbs/week
3a. Pullups
3b. Some sort of unilateral hi-rep pulling: rope machine, pull a sled with a rope, unilateral cable row, etc.
4. Rehab accessory: face pulls, hello cat, shoulder stretching, etc.
5. Abs/Core something

Day 3
1. Flat or Incline bench (alternating weeks matching day 1 exercise of that week) 3x8-12
2. T-bar or barbell row (I may switch this day to power cleans if my back feels ok) 3x8-12
If I switch to cleans, probably 5x3 ending in heavy-ish triple
3. Wide-grip pulldowns 3x8-12
4. Pec dec 2x20
5. DB Lat raise 2x20
6. Close-grip bench 3x10
7. EZ Curls 3x10
8A. Cable pushdowns 2x20
8B. Seated DB Curls 2x20

Other days will probably include tennis ~2x/week and walking a lot throughout the summer. Seems pretty balanced to me. Suggestions welcome.

I'm like it, but I'm not sure about all those curls. You're arms are already too big/borderline too big.

7.21.2015

0. Dynamic Stretching and Ido Portal Squat Routine 2.0

1A. Rack pull from below knee
315x5
335x5
365x3
395x2

1B. KB swing, 3x10 (w/ 32)

2. Incline bench
195lbs x5x3

3A. Plank (3 rounds)
3B. TGUs (3 rounds) w/24

4-5. BB accessory 1 push + 1 pull
Seated DB press
85s x8
85s x7

EZ bar curl
75x10x3

k.

These are nice full body routines bro. Why u no teach jonfon?

loco, I like it at least. Just doing what I can. 100% focused on feeling good at the moment.

7.23.2015

1. Hang power snatch
135x3
155x3
175x3

2A. Power Clean
135x3
185x3
225x3
245x3
Idk if this is near a max triple. Likely within 20-30lbs if not though. So yeah, feeling pretty weak. And 100% sure my tech is garbage, so I could probably get that much more weight anyway without any additional strength.

2B Chinups
4
3
4
4

3. Front squat
155x4
195x4
235x4
255x3
Back felt less than 100%, but fine, so cut this short at 3 vs. 4. Matters zero.


4. Hello cats
5lb ea hand x10x3

5. Side planks

K.

I thought all three days were fullbody. Now I see two full body's and one upperbody.
I like.

Honestly I think full body with moderate to high volume every other day is best. But I can't hang, I slack on lowerbody. So normally I do upper/lower or if I can go 6 days a week I do push/pull/legs.

I said that comment about jonfon, because he is doing fullbody. The premise is great, the workout design awful though. He doesn't listen to me though so no point going over there.

Who does JonFon actually listen to?

Missed my third day last week because of some stuff. Oh well. K.

Just a lot of walking and a little tennis this weekend. I bought tennis shorts! Great.

7.27.2015

1. Bench Press
235 x5x4
easy

2A. Rack pull from below knee
315x5
365x3
405x2

2B. KB swing, 3x10 (w/ 32)

Ido Portal Squat Routine 2.0
1. knee push aways x 10-20 reps per side
2. hold knee out x 10-30 sec per side
3. sky reaches x 10-30 reps per side
4. add a static pause x 10-30 sec per side
5. Budda prayers x 10-30 reps (elbows push out knees)
6. Squat bows 10-30 reps
7. Pause for 10-30 seconds

Normally I'd do this first, but the warmup area was overfull with various ****ery, so I thought maybe it would feel good after rack pulls. I was correct, it felt great for my back.

3A. Plank (3 rounds)
3B. TGUs (3 rounds) w/24

4. Seated DB press
85s x8x2

5A. EZ Bar Curls
85 x10x3

5B. Dips
10
8
6

....no pics of you in tennis shorts? Unsubscribed!

7.28.2015

Well, my wl shoes are still ****ed up, so did this in gym shoes, which kinda sucked, relatively.

1. Hang power snatch
145x3
165x3
185x3

2. Front squat
155x4
185x4
205x4
225x4
No wl shoes, so just went light.

3. Cable Row w/ narrow handle
180x8
200x8
220x8
240x8

4. Chinups
2
1
Welp, back was too tired after all the pulling.

4. Face Pulls
80x12x3

5. Standing ab machine
80x10
120x3
100x10x2

One nice thing about this three day a week program is that I am pretty sure I could easily run it as a 4/5/6-day a week program too, with some very minor changes. May see about turning this into 4 days, assuming it doesn't impede on important things like walking and tennis.

Weight?

249

It's never good when it's all quiet on the dieting front.

kg?

245. I am k if that's what you meant bookstoremarket.

I look good at 245. I mean, long term and as I age it will have to be 225-235 (lifting) or lower (only in odd circumstance or no lifting for some external reason), but right now just a little extra belly fat and love handles, nothing crazy going on. I'm eating a ton right now because I'm so active. It's fine, I enjoy eating so I don't mind being 10-20lbs overweight. If I decide to grind tinder or CF gyms or whatever I'll lose the fat. K.

7.30.15

Bad sleep. Ran a k semibluff in plo late last night against a guy who loves to fold against me. Didn't work. I am playing better, at least.

1A. Flat Dumbbell Press
100s x12
x11
x4 (just got out of groove, idk)

2A. T-bar row
135 x12
x8
x7

3A. Wide Grip Pulldowns
160 x12
x10x2

4A. Pec Dec
190 x20x2

5A. DB Lat Raise
25s x20x2

6A. Close Grip Bench Presses
155 x10x2
155 x9x1 F 10th
Very tough last rep, almost got it.

7A. Straight-Bar Curls
60x10
70x10x2
Magically these do not hurt my forearms now. Idk.

8A. Pushdowns (rope)
80 x20x2

8B. Seated Dumbbell Curls
25s x20x2

Feeling healthy, good, etc. Everything is fine. K.