Friday, April 01, 2016


3/30 - press, chins, dips, curls, compression floss
3/24 - power clean, deadlift, situps
3/22 - shadowbox
3/21 - bench, db row, pushups, curls
3/19 - stretch

Training [and logging & posting] took a hit this past week and a half as I fought off some kind of bug.  Time to get back on track.

LIFT-RUN-BANG: 5 Training/Diet "hacks" that work good AF: "Avoid temptation one time at the grocery store, instead of every night at your house - I wrote this on my Facebook page last week, but hey let's cover it one more time (and props to the guy who gave me the bolded title for this part). I can't tell you how many messages or e-mails I get a week from people who blow their diet, or have trouble staying disciplined to what they are supposed to eat, and it's not always the weekend binging (but I will get to that as well). It's not always the going out to eat on the weekends, or getting wasted at Bob's big kegger that weekend.  It's most often, shit they are eating out of their own pantry. 

And my first thought when I hear this "how is that shit in there in the first place?!?!?!" "I get it for my kids." Oh so you feed your kids junk all the time. "No, it's just for snacks!" They can't snack on fruit or some yogurt or something somewhat "healthy" rather than Oreo's or Twinkies? Hey look, you are the parent of your kids and if you want to feed them that shit, that's your call.  But here's the thing, if you're trying to drop weight or bodyfat, and you cannot refrain from eating your own kids junk food, then maybe it's best not to have it in the house all together? I know, it's an Earth shaking revelation but if shit food isn't in your house, it's really hard know...EAT IT! 

Here is a better option - Make a list of the shit on your diet, and JUST BUY THAT.  Nothing else.  Just what's on your diet.  Throw away all of the foods that call out to you like the devil asking you to participate in smoking meth and having orgies with two dollar hookers. If you have kids, it's my SUGGESTION (I'm not telling you what to do here, so gear down, big rig), to buy them healthy foods like nuts, fruit, greek yogurt, etc.  You can also turn them on to chocolate rice cakes, which I personally find delicious and will eat 500 of them when I refeed and they are very low calorie.  It's hard to really fuck yourself up diet wise, by binging on rice cakes.  And there's a lot of flavors.  I'm just throwing it out there as an option."

The Accidental Powerlifting World-Record Holder - The New Yorker: "July 2, 2015, a video was uploaded to YouTube that began with a teen-age girl in a gym wrapping a weightlifting belt around her waist...  When Oscar Henning, the man behind the camera, posted the video, the title read, “Deadlift lee winroth 16 years old bw 67 kg 190 kg.” Winroth is his daughter. She had lifted nearly three times her weight, shattering, unofficially, the current deadlift world record for women in Winroth’s age and weight class, set last year by American powerlifter Cipriano Castellano. Not surprisingly, the video, which has now been viewed more than half a million times, was greeted with skepticism. “No way this is 190kg,” one user wrote, suggesting that viewers look up results from the world championships in powerlifting, where women, not girls, competed, and lesser lifts were good enough to medal. Another put it more bluntly: “How is that even possible?” That was probably the most sensible question to ask. The second was: Who is Lee Winroth?"

Winroth grew up in Gävle, Sweden, a port city two hours north of Stockholm. She became an avid soccer player at an early age, but, when she was twelve, she was diagnosed with scoliosis. “My dad said, ‘We are going to fix this,’ ” Winroth told me recently. “He thought the gym could cure my back, so we started to work out.” Her father had been a dedicated weight trainer since he was a teen-ager, and is a local fixture in Gävle’s gyms. “I thought, logically, a stronger back must be better than a weak back if it’s not straight,” Henning told me. By the time she turned fourteen, he and Winroth both told me, Winroth was no longer experiencing any symptoms of the scoliosis. “The doctor said, ‘Oh my God, where is your scoliosis now?’ I didn’t wear a brace or anything,” Winroth said. By then, she was, like her father, a regular at their local gym..."

The Accidental Powerlifting World-Record Holder - The New Yorker: "On February 19th, in Katrineholm, southwest of Stockholm, she and her father arrived for the Nordic Powerlifting Championships. She was far enough under the weight limit for her class that she could safely eat a big breakfast: porridge and eggs. Then they headed to the gym. “She goes into herself a bit before she lifts,” Henning said. “I don’t have to pep talk too much.” The staff stacked four hundred and twenty pounds on the bar, and the judge called Winroth’s name. She didn’t clap or pace this time. She didn’t speak. She approached the bar, bent down, found her grip, and lifted. As she arched her back to finish the lift, the judge signalled it complete, and then she dropped the weight—a new, official world record. Henning cheered from the crowd. Winroth undid her belt, looked out to her father, and gave a modest shimmy as she walked off the mat. “It was so nice, you know?” she told me. “A lot of people thought it was fake. It was nice to prove them wrong.”"

ChAoS & PAIN: I Ain't Sweet Like That- Dieting and Training in Lockup, Part 1: "Think you might be in danger of overtraining?  It's far more likely that you're just a fucking pussy.  These guys hammer their bodies in every time they lift, then follow their gym sessions up with endless sets of bodyweight circuits and game after game of basketball...  Obviously, not every prison or jail allows their inmates to train 7 days a week.  In many institutions, it's limited to three days a week, so the remainder of their workouts have to be done with bodyweight work.  TONS of bodyweight work, Herschel Walker-style...

For those of you who are worried that your gainz will suffer and your efforts will be "wasted" (by the way, every lazy rat fuck on the Internet who whines about their endless worry that they might be "wasting their time" with the wrong workout while dithering about their program should eat a fucking lead salad, because they're annoying pussies without whom the world would be a better place), hear me: FUCK THAT SHIT.  Inmates train, by and large, on around 3000 calories at most, and in many situations on 1600 calories or less, most of which are carbs and fat, and they make gainz in spite of themselves just by going fucking hard. just go fucking nuts."

How I lost 160 Pounds and Reclaimed My Brain by Going Primal | Mark's Daily Apple:

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