Training.

7/24 - 2 rounds x20 reps [air squats, glute bridge, hindu squats, 1L glute bridge, prisoner squats, calf raises, assisted pistol negatives] - walking lunges 2x50 - strap/jungle gym ring chins 2x10


7/23 - 100 pushups [10x10], 20x deep breathing 1/dynamic tension pulldowns/dynamic tension pullaparts/deep breathing 2/dynamic tension bi-tri/twisting situps/floor hyperx/isometric lateral raise + overhead press/hindu pushups, 2x25 grip/extender

7/22 - 17:27 run [approx 1.9m] - finisher 5 windsprints

Motivating...
Bodybuilding.com - Body Transformation: Strictly Fitness:

Bodybuilding.com - Body Transformation: Comeback Cassye:

“I am large, I contain multitudes.” - Whitman

   

  

Food Log.

7/13 - coffee, milk, Splenda, protein shake, beer, Indian food, ice cream, rum

7/14 - coffee, milk, Splenda -- brunch & Game of Thrones day of gluttony & alcoholism

7/15 - fried chicken, fries, chicken strips, Coca Cola, water

7/16 - coffee, milk, Splenda, mixed nuts, water, protein shake, pizza, beer
7/17 - coffee, milk, Splenda, water, beer, chicken cheese, ranch
7/18 - coffee, milk, Splenda, Coca Cola Light, wine, cheese, bread, butter, coffee, whiskey, meats, cake, olives
7/19 - Coca Cola Light, water, protein shakes, milk, BLT Chicken sandwich, cheese fries, ranch
7/20 - water, Splenda, beer, chicken, fries, roll, Coke Zero, beef, french fries, bread, butter, shrimp, salad, Thai curry soup, wine, champagne, mixed nuts, rice, mango tart, bloody mary

Training.

7/21 - 100 burpees for time [w/pushup] 10:39 - Finisher 10 extra burpees

7/20 - 30x pushups, deep breathing 1, dynamic tension pulldown, deep breathing 2, waist twists, dynamic tension pull aparts, glute bridge, neck nods/rotations, calf raise - wall squat 1m

Motivational Baddassery.

Training.

7/19 - treadmill/mile run 8:03, 4x10 leg press, pullovers, hyperx

7/18 - dead hang chinups x26 [new PR] - PruFit Team tire flips [250]/plank/laps

Training.

7/17 - 2 hours grappling/jiu-jitsu

7/16 - chinups x23, PruFit [2 rounds x25] situps/pushups/hyperx/ballistic med ball press, neutral grip pullup finisher

7/15 - rest/off

7/14 - 15m Death By Chinup/BW Row - chins 1 to 10, bw row 11 to 15

Motivating - Bodybuilding.com - Body Transformation: Fearless Competitor

Be Optimistic.

It's funny, I grew up in Eastern NC, and knowing this was going on an hour or so away at the same time I was grinding through HS is an interesting thing to wrap my mind around.  I wonder how my life would have turned out had I been exposed to Wilson's ideas at a much earlier age.  Feel oddly - is wistful the right word? - when I consider it.

RAWIllumination.net: A RAW visit to North Carolina's Triangle region:

"While many people cling to a grim and depressing view of the world around them, and have evidence to support them in the acts of governments, among others, Bob suggests that the really important changes are being made by people working in such fields as computers, consciousness change, nutrition, and others, and that they are making breakthroughs that will give us a world so good that even the politicians can't mess it up."

"Like what you like, enjoy what you enjoy, and don't take crap from anybody." - Robert Anton Wilson

Embrace you inner geek, whatever it is.  Own that shit and love your life.

[These are awesome.]

True Stories.

A couple of these cribbed from Dedroidify.

Training.

7/13 - treadmill 2.5m/20:36, power cleans 5x5, cable rows 4x10 + 1x15 partials, rear delt cable 4x10, suitcase deadlift hold 2x max time, wrist curl/rv wrist curls 2xburnout

7/12 - 10x10 pushups, 5x10 band presses/strap rows/band curls/strap tri x/glute bridge, 2x25 floor hyperx/crunches/air squats/calf raise, finisher - strap/door chins 2x10

7/11 - 50m grappling/jiu jitsu - 2x10 door/strap chins

7/10 - treadmill 2m/17:00 - deadlifts 10x10 - 60m grappling/jiu jitsu

7/8 & 7/9 - no PT/apt pack out

Awesome Work - Bodybuilding.com - Body Transformation: Dis This!

Food Log.

Prepping to leave Liberia, diet is all over the place, probably will continue to be for the next week with brunches, farewells, airplane food and getting back into the US indulgences.  Try to not go too crazy - and when I do I'll make sure to punish myself, in keeping with the Catholic guilt and shame I was raised with.  Joking!  A little...  Really looking forward to getting back to a land of food choices, fresh fruits and vegetables and where my diet isn't determined by what fell off the truck in southern Europe...

6/27 - coffee, Splenda, milk, eggs, salsa, cheese, water, tuna salad, mixed nuts
6/28 - coffee, Splends, milk, water, chicken, mixed nuts
6/29 - coffee, Splenda, chicken, mixed nuts, Jack Daniel's, Pepsi Max, water, chorizo, camembert, brie
6/30 - Starbucks Frappacino, water, scrambled eggs, deviled eggs, fries, aspic, spinach dip, Bloody Mary, water, Diet Pepsi, quesadilla, cheese sandwiches
7/1 - Pepsi Max, Pepsi Light, peanut butter, chocolate, whiskey, ginger ale, cheese sandwich, ramen
7/2 - coffee, Splenda, milk, Starbucks Frappacino, whiskey, chicken, avocado, onion
7/3 - Pepsi Max, chicken, avocado, whiskey, ginger ale, vodka, V8, chorizo, bacon, water
7/4 - coffee, Splenda, milk, eggs, Spam, avocado, ginger ale, water, peanut butter, farewell dinner [decadent and comprehensive - much tasty, not good for you, food]
7/5 - water, Splenda, Spam, peanut butter, breaded chicken w/mayo & ranch
7/6 - coffee, Splenda, milk, water, double cheeseburger, chips, brie, camembert, chorizo, jamon serrano, beer, ice cream
7/7 - Coca Cola Light, water, 1 year old birthday party food, pizza & ice cream
7/8 - coffee, Splenda, milk, Mexican layered dip/salad, wine
7/9 - coffee, Splenda, milk, Coca Cola Light, protein shake, cream of broccoli soup, chicken, cake, ice cream, Coca Cola
7/10 - coffee, Splenda, milk, Coca Cola Light, cake, cream of broccoli soup, chicken, ranch, chicken fingers, Dr Pepper, Coca Cola, water
7/11 - coffee, Splenda, milk, cheese, mayo, chicken, water
7/12 - coffee, Splenda, milk, water, chicken tajine, couscous, Moroccan bread, beer

Training.

7/7 - shadowboxing/kickboxing 5x2m rounds - bag work/kickboxing 5x2m, boxing 3x3m - finisher 120 round kicks on the bag [50 thigh, 2x25 ribs, 20 head] & 100 elbows

7/6 - light workout - 4x10/light weights/limited rest periods - db laterals, incline press, bw row, pd/asst pullup [10/10/8/6], hands out curl, overheard tri x, calf raise 2x50, db pullovers, hyperx, glute bridge, hip thrusters, wall squat finisher/90s

7/5 - no pt/nursing an injury/I suck

7/4 - 75m grappling/jiu jitsu

7/3 - boxing - 3x3m rounds shadowboxing alt w/3x3m rounds bag work - death by chinup finisher [1 to 8, 6-3]

Vietnam Era Zippo Lighters - Pretty Damn Cool.

Via Accidental Mysteries: 06.24.12: Vietnam Zippo Lighters: Observatory: Design Observer

"There is no such thing as a perfect ethical law."

The Wisdom of Louis CK.

"...But I was puzzled. If businessmen didn't want the government interfering in the market, I asked, why did they send thousands of lobbyists to Washington to make the government interfere in the market?"

Fred On Everything:

"...But I was puzzled. If businessmen didn't want the government interfering in the market, I asked, why did they send thousands of lobbyists to Washington to make the government interfere in the market? He changed the subject. I guess he was distracted.

Of course, as Milton Friedman said, “There's no such thing as a free market.” (That may not be exactly what he said. It's what he would have said had he understood economics better.) I think Milton was right. I mean, as soon as capitalists start making money, they buy the government, and engage in carnal intercourse with it, and pretty soon the chiefs of corporations are in government, and great motingator alpha-crats of government get on corporate boards, and form the roaring mother of interlocking directorates, and so you get Enron and the sub-primes and nobody's got a house. The freer the market, the quicker it happens. A lack of laws favors the smart, the avaricious, and the remorseless...

It's confusing. Conservatives say that it's wrong to take money from those who produce and give it to those who don't. Then they take money from those who produce and give it, great bags of it, to the military, which never earned a nickel and produces nothing but corpses and amputees. It looks to me like a choice between welfare queens, colonels or indigent mothers. I prefer the kind that wants free cheeseburgers, but that's just me I guess...

Next, why do the cognitively challenged say that Obama is a socialist? The man is an arch-conservative. (I'm not sure what arches have to do with it, but never mind.) He bailed out Wall Street, the beating heart of predatory capitalism, and then carefully didn’t prosecute those who masterminded the sub-prime scan. Socialists hate Wall Street. Obama breast-feeds it. And he sends the military to bomb every country he has heard of, which is very conservative..."

Great column by Cory Doctorow on music, cultural appropriation, sharing on the internet, changing technologies, and more.

Much more at the link.  Locus Online Perspectives » Cory Doctorow: Music: The Internet’s Original Sin:

"In a recent Search Engine podcast, host Jesse Brown wondered about music’s ongoing centrality to the debate over file-sharing and freedom. After all, the music industry has all but abandoned lawsuits against fans, and services from Last.fm to the Amazon MP3 store present a robust set of legit ways of hearing and acquiring music. The labels have even abandoned DRM. So why is the music industry the enduring bogeyman of Internet policy fights? Brown called downloading music ‘‘the Internet’s original sin,’’ and posited that we’ll go on talking for music for a long time yet...

The part of a song that is ‘‘musical’’ is totally up for grabs, and changes from society to society and age to age. The European tradition has tended to elevate melody, so we think of ‘‘writing a song’’ as ‘‘writing the melody.’’ Afro-Caribbean traditions stress rhythms, especially complex polyrhythms. To grossly oversimplify, a traditional European song with a different beat (but the same melody) can still be the same song. A traditional Afro-Caribbean song with a different melody (but the same rhythm) can still be the same song. The law of music – written by Europeans and people of European descent – recognizes strong claims to authorship for the melodist, but not the drummer. Conveniently (for businesses run in large part by Europeans and people of European descent), this has meant that the part of the music that Europeans value can’t be legally sampled or re-used without permission, but the part of the music characteristic of Afro-Caribbean performers can be treated as mere infrastructure by ‘‘white’’ acts. To be more blunt: the Beatles can take black American music’s rock-n-roll rhythms without permission, but DJ Danger Mouse can’t take the Beatles’ melodies from the White Album to make the illegal hiphop classic The Grey Album.

The reality is that all music takes from all other music, anyway. They called Brahms’s first symphony ‘‘Beethoven’s Tenth’’ for reasons that are immediately apparent to anyone familiar with both composers...

Meanwhile, the recording industry has always had a well-deserved reputation for corruption and maltreatment of artists...

I think even the record industry recognizes that appealing to the innate justice of its survival and profit is a nonstarter. That’s the only explanation I can think of for their campaigns in the past decade that have focused on the risk to young peoples’ moral character as a result of file-sharing. This is a pretty poor argument, of course: when the record industry spends half a century telling would-be censors that it is not in the business of safeguarding the morals of young listeners, it’s pretty rich for the same industry to turn around and announce that it is only suing and threatening kids to save them from a life of sin and degradation...

Back at the beginning of the file-sharing wars, during the delirious 18 months during which Napster went from zero to 52 million users, much of the focus was on the novelty of getting music for free – but there was also a lot of buzz about getting some of that music at all. Prior to Napster, more than 80 percent of recorded music wasn’t for sale (except as uncatalogued, obscure used LPs). The record industry had always enjoyed both the savings from not having to warehouse and manage all those physical products, and the increased profits that arose from limiting choice. Napster, the original long tail marketplace, showed that audiences hungered for abundance of choice.

Twelve years later, abundance is the signal characteristic of all media. The media choices available to us are staggering in their variety and depth..."

"Is there such a thing as a just war?"

Training.

7/2 - deadlifts 1x 135/185/225/275/315, failed @365 - 1x315, 3x5 @225, chins x2

7/1 - free/off

6/30 - 3x2m rounds shadowing boxing alt w/3x2m rounds bag work- 2m round defense/flinch drill - 1x ring dips, chins

"Here Comes The Boom" Trailer.

I'm in.