Better Meat

“If you can’t beat ‘em, eat ‘em” – Jeffrey Dahmer

better meat.jpg
R. Crumb illustrates “cardio”

Robb Wolf is making the podcast rounds promo-ing his new book, Wired To Eat – which is currently on my coffee table waiting to be consumed. His chat with The Aussies pulled ahead of the pack by one of their standard closing question: If you could interview anyone (alive) who would it be? Wolf’s response: a tag team interview with Jenna Jameson and Jane Goodall. So paleo.

But seriously, the books sounds like an interesting read, or listen – for the duration of a 45-minute stint on a bike, perhaps. It even features some hands-on testing! Everyone’s favorite subject: but what about me?

If you are not amused by the ‘meat’ pic… Scram! Just kidding. Here’s one that involves more of the protein you’ll actually eat. Like chew. And swallow – for the gainz. Click the image source to check the whole article. Knowledge is power. And power takes up more than half a bike seat.

better protein.jpg
“More Protein, Better Protein” by Diana Rogers, RD, of Sustainable Dish

And if all that’s nice, but you’re hungry for some fitspo, I got you. Courtesy of Jocko:

26 Apr | Tu
Mobility | 3x
Wall slides x 10
Banded clammies x 15 ea
TVAs x 15

Work | “Cardio Glaze” – makes ya high like a donut
Bike x 10:00
5x: Row x 300m + push-ups x 10
Bike x 10:00
5x: Row x 300m + Chinese row x 5 ea (25#) + jump lunges x 20
Bike x 10:00

Stretch sesh | Quit yer bitchin’, Sara!

27 Apr | Th
Mobility | 3x
Single-leg elev hip bridge x 10 ea
Side plank + leg lift (still with the knee) x :20 ea
Reaching dead bugs x 1:00

Work | “Observations”
A1. SL hip bridge hold 3 x :30 ea; Right into
A2. TGU x 3 (45#); Rest x 1:00
B1. Hip extensions 3 x 12 (25, 20, 10#); Right into
B2. Rev lunge x 5 ea (30, 25, 25#)
C. Deadlift 5 x 3 (185, 4 @195#); Rest x 3:00
D1. Box step-ups x 10 ea; Right into
D2. DUs x 40

28 Apr | F
Mobility | 3x
Cossack lunge x 8
Prone Y raise x 10
Glute press x 10

Work | “Whiskey Dick”
A. Bike x 45:00
B. 5x:
Handstand hold x :30
Jump rope x 30 singles
Quad hip extension hold x :20 ea
Step-ups x 10 ea (18”)

Tu | Didn’t want to show up. But I did – and got really into it.  I see what you did there – mixing up the bike with the rows. Was really happy with how the push-ups felt. Tried to not let my quads touch the floor which seemed to help keep me in position. The rows felt retarded on my left side – on my right I can fill the muscles engage in sequence – not the case on my left side. Feels like I am pulling from my trap and neck. My low-back began to bug the last 2 rounds of rowing. 

I still experience the occasional “what the fuck is going on here” moments at the globo…


But increasingly feelings like this cat in a bowl…

ya own bowl

Played around with some wall stands and position work during the stretch. Couldn’t help but listen in on a PT sesh during my stretch. Sara – I’m pretty sure no ‘h’ – prefers whining to working.

Th | I think I got “A” wrong – ended up doing 18 TGUs in total. Is that right? I’d pulled the 50# KB anticipating doing the last round with that, but fuuuuuh no! The hip extensions with weight got heavy fast; really felt them in my very low back. My right hammie was bugging a little throughout the workout. Were the step-ups supposed to be weighted? Noticed I was doing the pike thing whilst jumping rope. I feel like there’s a little kink in the chain somewhere…

F | Decided to name the workouts for fun times. Today’s is named thus as sitting on that bike for 45:00 puts my crotch to sleep… but also makes me sweaty. Felt a little self-conscious on the handstands at the globo (seriously it’s a little strange with the game crowds there) but focused on my own shit and did the work. Totally couldn’t do single jumps with the rope! Haha! Forgot to film, so no off-your-seat footage to share.


The Cool Stuff In-between

“Crossroads are everything. The moments that matter in life are those of intersection and in-betweeness.” -Will Chancellor

listen to charlie

Now here’s an interesting conversation about that poem we all had to recite out loud in middle school. (Or was that just me?) You know the one. I’ll get you started.Two roads diverged in a yellow wood…”

01 Sept | Tu
MFR | 6:00
Warm-up | 3 sets:
Single-arm press x10 ea
DU’s x30
Banded rows x10

Work | Press 4×1 (80,85,90,85#)
Rest x3:00
Chin-over-bar hold for time (:53)
Dips 3x AMRAP (21)
Rest x2:00 between

Protein: 138g

31 Aug | M
Warm-up | 3 rounds:
Row/Run/AD x200m
KBS x10
OHS x10

Work | 6:00 Class
3 sets:
Back Squat x5 @75% (135,130,130#)
Rest x1:00
Seated Box Yump x1 (20″,24″,24″+10#)
Rest x3:00
– then –
Partial Back Squat 4×10 @50% (90#)
Rest x3:00

Stretch | 20:00
Protein: 146g

29 + 30 Aug | Sa + Su

28 Aug | F
Packing for time… Go.
Warm-up | 3 sets:
Single arm press x10 ea
Wall ball x10
T’s x10

Work | 4 sets:
Press x2 each arm (30# DB)
Rest x1:00
Chin-over-bar hold :20
Rest x2:00
3 sets:
Dips x4 (purple band)
right into
KB swing x10 @44#
Rest x2:00
– then –
AD x2:00 + 50 cals for time (2:54)

Stretch | 20:00
45DNC (10)
Protein count: 159g

Friday | Ali helped me get the dumbbell in the right position to get that sucker over my head. The 26# KB was too easy, and the 35#er too hard. The AirDyne is legit.

Weekend  | Moving all  your shit is a good way to practice moving well. It helps to have good people helping you. Katie and I learned that when you have the dolly fully loaded you need to resist it, like resisted runs, not by going down the ramp first. I did really well with the eats, not giving into the excuse of the move to eat junk. Lots of spinach, kippers, quest bars, and coffee.

Monday | Felt good. I felt the first set of back squats way too much in the flexors, so I took a little weight off and heeey glutes. There you are. 

Tuesday | EDM makes me want to rip off my ears. So Tuesday I got some good practice at focusing on the work whilst turning off the ears. The press was hard. Something is still awry on the right side. The hold felt really strong though. And the dips were good; those seem to be feeling okay on my shoulder.

Here are all the requested vids:

Nutrition Challenge wrap up | Well, I lost 5 lbs, and inch from my hips and 3″ from my waist. It’s weird to see pictures of yourself though, all posing weird. And the lighting at the gym is brutally honest. Worse than in Nordstrom. Anyway, I am happy with my progress, but don’t plan on stopping now.

I think the takeaway for me on the nutrition challenge is that even when you think you have things dialed in, there is always room for adjustment. I’ve been surprised by how much I actually like logging my food. It really keeps me accountable. I did notice that my sleep wasn’t so awesome for the duration of the challenge. Not sure if that was lifestyle factors – house-sitting and moving – or if  maybe it had something to do with dropping carbs or something else macros-related. Looking forward to the muscle-building version!

August rearview-01
August Rearview