Archive for October, 2012


my workouts

monday: deck of cards pushup/rows

A=1, 2 thru 10 is face value, face cards are 10, jokers are 20.

Flip a card, do that many pushups and rows. try to complete the deck as quick as possible.

 

Tuesday: 250 bodyweight squats, 250 hip bridges. plan to gradually increase this to 500/500. rest periods were ’10 deep breaths’. Oh, i would count this as cardio. Later today, about 20 headstand pushups and chins.

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Al’s site

http://www.alkavadlo.com/2010/07/diet-and-exercise-part-one/

 

I found Al at the Bar-Barians site. I have been reading his articles for a while now. Its a great site that has good videos demonstrating basic body weight movements.

http://bretcontreras.com/2012/10/strong-female-booties-stronger-than-most-males-in-fact/

 

Great examples of how women should push themselves, sensibly, to lift fairly heavy weights.

‘Knife Defense’

http://www.youtube.com/watch?v=E61jnJe_1SI

 

For my martial arts friends out there. Your first defense is environmental awareness, aka, dont put yourself in a bad spot to begin with. Second, if someone pulls a knife, run! If you cant run or have to defend your family, you better strike first.

 

 

http://www.t-nation.com/free_online_article/most_recent/maxing_on_squats_and_deadlifts_every_day

 

Seems quite like Pavel’s ‘greasing the groove’. The take home message is ‘frequent practice’. Un-psyched ‘maxes’…quite different from how I’ve heard it described before but people tend to exaggerate exotic foreign ideas.   

Nutrition info

http://natemiyaki.com/

 

Tips on Intermittent Fasting and Macros. Plus the good old ‘cut out processed crap’.

-Gabe 

For those interested…

http://www.myfitnesspal.com/

 

Enjoy, and have a good weekend!

-Gabe