Most of my writing of late has either taken place at a bar or after lifting a bar (at the gym). It’s been convenient and helped me to chip away at being consistent at writing or posting (to Instagram) everyday. I still jot down thoughts and notes in the Bieber book, but I haven’t put much effort into turning those notes into posts. I am still developing where I want this whole shorts and sweatbands idea to go. I want to provide a different perspective to the fitness world, one that is over saturated with wash board abs, gym bros, and snapbacks.
On Wednesday, when I am able to make it back to the gym, I fully expect it to be crowded. The New Year resolution folks who want to get fit will be there. Most gym goers will complain about the “new-“comers (pun alert), but I ain’t that worried about it. The gym is life for some folks. For others it’s a hobby. For me, it’s something I enjoy , I want to set an example for my family and a challenge myself. Oh, and my job requires me to be fit. If your one of those who gets their panties in a wad about people showing up after New Years, I say remove the stick from your butt and focus on yourself. Don’t be a hater to someone is attempting to better themselves. Give ’em props. Maybe they will stick around longer than a month or two. Just don’t be a doucher, give them some pointers and help them learn the “ways of the gym.”
Those of you who are planning on hitting the gym for the new year, get some. Don’t quit because you aren’t getting the results you want right away. It’s a marathon, not a sprint. Don’t let the bro-dudes intimidate you, don’t curl in the squat rack and wear a sweatband. If you’re unsure ask for help, or surf the interwebs for info before you go. Start a routine out of a book or magazine. Don’t just wing it, that’s a sure fire way to fail. Start small and chip away. Focus on form and effort, the weight will come later. Don’t compare yourself to the others. It’s a competition against yourself. Let the professionals compete for the fitness trophies.
In general, don’t be a douche. Shit ain’t that serious.
Happy New Year!
P.S. Here are the workouts I’ve done the past few days.
Dec 29 Warm-up
10x push press
10x KB swing
8x high pull
8x bent over row
6x slash to halo
Dec 31 Warm-up
5 rounds (increase weight until last set)
1x power clean
1x front squat
1x push press
1x back squat
1x push press
5x sumo deadlift
x15 med-ball sit-ups
x10 kettle-bell swings
After a Christmas hiatus, drinks and laundry, I was back at it today. I did my favorite lift, the clean. I did a few rounds, working up in weight. I found myself planting my right foot a couple times when I went to pop under the weight (wasn’t focused). Then I got a wild hair. What exercise had I not done in a long time that would wreck me? The Curtis P. It’s just a clean, couple of lunges and a press, no big deal. Well, it did a number on the ol quads and I felt great afterwords. I wrapped up with some kettlebell swings and med-ball sit-ups.
Do work, be rad.
x20 single-arm KB swings
x1 hang muscle clean
x1 hang power clean
x1 hang clean
x4 Curtis P’s
x3 Curtis P’s
x3 Curtis P’s
x3 Curtis P’s
x10-15 KB swings
x10 med ball sit-ups
Merry Christmas! When it comes to holidays, booze is a must. Especially if you have annoying in-laws around. While my family celebrates in America, I am 14 hours in the future partying with friends. After I was picked up, we went t 7-eleven. The 7-elevens in Japan put the ones in America to shame. Food selection, booze, and service are all better than anything i have witnessed state side (except the ability to buy strike force energy at the counter). I snagged a fifth of whiskey for 1700 yen (roughly $17) and a whiskey mix in a can (9% alcohol). The whiskey can got me started and the bottle wasn’t bad on ice. After chowing down in some fried chicken, velveeta shells and cheese, and wontons, I was ready to crash. I was offered the use of a massage chair. It was the best idea anyone had ever had while having some adult beverages. 10 minuets in, and I was out. People were competing at Just Dance, while others were cracking jokes about the terrible dance moves. I could hear all of it. I also was enjoying having my eyes shut. My wife complains that I have old man tendencies. Having to nap mid-day is one of those. I took full advantage of the massage chair and took an old man/rally nap. It was the best decision of my day. I am a huge fan of these. Sometimes you need a quick 20 to get back in the game and hang. Sometimes though, you go down for the count. If there is enough commotion, a rally nap will get me through the day and night (depending on how early I begin to booze).
The massage chair was a great idea and loosened up my back and butt. It also help me relax to get the shut eye I needed. As soon as I came too (20 min later), I poured myself a whiskey-ginger and was back on the train. Time to whip some ass at Mario Kart.
If you ask my wife, she will tell you I’m a yuge fan of t-shirts. I was pretty excited when a package from America arrived for me the other day. My wife sent out some t’s and other odds that I meant to pack for Japan. One of the t’s that arrived was from my cousin Jason. He owns a screen printing company and dabbles a bit with his own with his own designs when he isn’t cranking out orders. This design references a hill that he trains (for triathlons) on, Barlow. It seems to be well known in the triathlon training groups in Madison, Wisconsin and everyone says the same thing, Buck Farlow. Anyway, it is a rad shirt and super comfy for fitness. So comfy, I wore it today while doing some cleans, push presses and kettle bell swings. I forgot my video recording device and had to settle for a selfie to show off the shirt.
x2 barbell complex
x10 drop squats
I crushed my workout today, so I decided to have some celebratory drinks. I have been to my local establishment enough, I have a “usual” (Jamo and ginger). I did my ab/core circuit today. It was day two of three (posted below). I have noticed a trend lately, sumo deadlifts. They seem to be all the rage now-a-days. Now, I am not here to knock them, but I am curious why they have become more prominent in today’s workout world? Have people with little hip flexibility given up? My concern is for the men only. When I see you only doing sumo, I think you’re a pussy. I use the sumo stance, when I want to high pull afterwords. I have nothing against people who sumo, except if that is the only type of deadlift you do. Hell, people probably look at me when I walk in with my sweatband thinking “what’s up with that guy?” Do I care? No. But, if you only sumo, you should take a little ok in the mirror and re-evaluate your life.
Oh, and SnapBack hats in the gym are lame. Wear a sweatband.
x10 (per leg) walking lunges
x10 slash-to-halo (or back extensions with weight)
x10 bus driver rotations (use landmine)
x10 single arm ab squat (use landmine)
x10 single arm lift and twist (use landmine)
x10 push-ups with row
x10 inverted row
x10 single arm static dumbbell curl
I wanted to deadlift today. I wanted to go heavy. So I did. I took the basic pyramid I used for bench the other day and applied the principle to the deadlifts. It felt great. When I tweaked my back a few years ago, I stopped trying to lift all the weight. Since then, I’ve hesitated when it comes to going heavy. I took my time today. Warm-up was good, Ke$ha was jamming, shorts were motivating and my pink sweatband was killing it. Once I was done with the heavy lifting I wrapped up with a quick deadlift/jump knee tuck circuit and some stretching. I feel it in a couple days, but it will be worth it.
x2 barbell complex
x10 deadlifts @135
x10 jump-knee tuck
4×10 cable pull-downs
After not getting it in much last week, I started of with day one of the ab circuit. I was jamming to DMX, Ke$ha, and Lil Jon. I plan on deadlifting tomorrow, and look forward to going heavy. After I got done, I snagged a salad and treated myself to an ice cream from Baskin Robbins. It was kinda healthy with its pistachios and almonds. I even added a warm macadamia nut cookie for giggles.
Check out my instagram (link below) to check out a little video I did for it.
If you want to see the workout, check out the link to an original Do Work post.
I am changing the name of the Daily Quickie, which wasn’t really daily, to A few drinks in. I’m more than a few in now, and it seems like a good time to change things up. Prince is jamming on the jukebox and I’m losing terribly at pool. It been a long week at work, and the gym has been almost none existent in my daily routine (this week). When Europe began to play the Final countdown, I caught a booze wind, where I sunk 5 balls quick. It was then back to shotty play and missed opportunities. Since then, I’ve just been losing. Pool is not my specialty. I enjoy it, but hardly win (without fault of my opponent). I understand how the shots work, but my execution leaves a lot to be desired. I don’t go out of my way to get better, I usually play when I’ve had a few libations (current one is Jamo and ginger). Ill occasionally be legit and win a few games in a row, but it’s all dependent ok n the amount of booze I’ve had. I accept not because my great at pool. I enjoy the atmosphere, comradery and drinks.
Do work sessions to come.
A couple years back we bought chickens. They were great for eggs and entertaining Kash (she became quite the wrangler/whisperer). Every flock has its king shit. Ours was a chicken who’s callsign was Bearded Lady, because of the “black beard” she had. She was an Americana (Easter egger), kept the other ladies in line and was willing to let you pick her up. She was always the first one out of the run, and the easiest one to get back in. Kash would always catch her and carry her around the yard.
One day Krissi and I were watching Kash play with the chickens in the backyard from the porch. Kash had a cucumber she was munching on. Bearded Lady followed her around, wanting some of it. Kash obliged, taking a bite then sharing it with Bearded Lady. This went back and forth until the cucumber was gone. My wife and I just looked at each, shrugged and chuckled at the situation. Kids.