Auto Create

“The secret to creativity is knowing how to hide your sources.” – Albert Einstein

obvious moose-01

obvious moose-01-01
[Top] My drawing of a moose. Obviously! [Bottom] Indeed. An AutoDraw interpretation of my creation. The AI knows me better than I know myself

Dear 2017, I am totally digging all the unfolding information you’re putting forth on consciousness. Is it just me or does it seem like that arena is expanding in leaps? Eh. Maybe it’s just my own timeline for crossing the threshold – like the new gym digs, and soon-to-be new work digs. Check out this article on creativity and consciousness. Have you heard of the big five personality traits? I had not. To which of the five do you gravitate most?

On gravity, I’m seriously into the visuals in this vid about, hmm, creating in space:

Space Sex is Serious Business from Tom McCarten on Vimeo.


17 Apr | M
Mobility | 2x
Wall slides x 10
Single-leg elevated hip bridges x 10 ea
Elbow plank + fwd tap x 10 ea

Work | “Cardio”
Bike x 15:00
Row x 15:00 (3475m)
-then-
5x:
Wall-facing handstand holds x :20 (oops – did :30)
[OHW] lunges x 20
DUs x 20

Stretch | 20:00

19 Apr | W
Mobility | 3x
Wall slides x 10
Single-leg elevated hip bridges x 10 ea
TVAs x 15

Warm-up | 2x
KBS – single-arm – snatch – RDL x 5 ea
DUs x 30
Pistols x 3 ea

Work |
A1. DB RDLs 5 x 8 (4 @55#, 6-fuck that dude stole the 60’s… 65#)
Rest x 1:00
A2. Captain Morgans x 20
Rest x 1:00
B. Seated cable rows 4 x 10 (60, 70 rep 7, 60, 60#); Rest x 1:00
C. 5x:
GHR x 10
DUs x 30
FLR x :30

Bonus round: Bike x 20:00

20 Apr | Th
Pre-Warm-up | 3x
Bird dogs x 10 ea
Scap press x 10
Reaching dead bug x 5 ea + 5

Warm-up | 3x
KBS – snatch – goblet – round the’s – RDL x 5 ea

Work | [From the archives #butglobo]
A. Back squat 7 x 2 (145#); Rest x 2:00
B1. Death march x 10 (30# DBs); Right into
B2. [Cable] Tricep push-downs (40# – rope grip); Right into
B3. Row x 250m (59, 57, 58, 57, 55s); Rest x 1:00
C. Laying hamstring curls 3 x 10 (50#); Rest x 1:00


M | Mondays are prime time at the globo. The warm-up/mobility area was crowded. Gotta find another corner to pull some warm-up antics in; I am certain I can do that. Biking for 15:00 – no sweat. Well, sweat, yes, but nothing like rowing for 15:00. The low back bugged around minute 8:00; proceeded with caution and all feels well today. Fingers crossed there’s no new signage up regarding wall walks…

W | Doing DUs with the gym’s featherweight ropes is tricky, but that’s cool. Having straps and a rope with me allowed me to take up all the floor space for the Captains. This was the GHD version I used:

45_Degree_Hyper_Extension_Bench.jpg
A roman chair – pairs well with the helmet, I wonder 

But next time I am totally gonna try these:

the very good girls
Do we call thees the really good girls, or the gym gems…?

Th | Warmed up, then explored the hack squat machine. Decided to try out the squat rack. Had to adjust my step-back a teeensy bit, but mostly found it awesome to have a mirror straight ahead. Thank you Mountainside Fitness for your “Look Jacked” lighting package. The squats felt good, a little heavy, but that’s to be expected. Fought for that last round on the erg; machine calibration or what – last time I did this workout I was right around fiddy-five seconds for all five rounds. Wrapped up with the laying hammie machine… Holy Fuck. My strangs have not experienced this level of fire in memory.

Back in the groove with the time-restricted eating window. Feeling the fast.

The Extremes

“Nothing could be dimmer than those torches, which allow us not to pierce the darkness, but to see it.” – Seneca

roman glass
“A fragment of Roman glass dating back to the 3rd century is among the trove of artifacts found on the Vindolanda settlement.” Click on the image for the source story

I came across that incredible quote in my latest read, Roman Honor: The Fire in the Bones by Carlin A BartonThe book is fantastic, really intense. It covers so much territory, I am going to have to read it a second time through just to pick up all the footnotes.

Another item on my reading list this week was this article. It struck a chord with me, and my quest to build a booty. It’s good to be reminded that those perfectly plump glutei blowing up my feed take a lot of work, dedication, time, and some serious genetic luck.

“Ultimately, expecting an extreme end-of-scale outcome from moderate scale effort isn’t realistic.” -Alexander Cortes, The Fit Chick Reality

I appreciate a nice can as much as the next person and it’s awesome to have some inspiration, but in the end (I’m so punny) I don’t want my whole world to revolve around any part of my flesh vessel. Well, that sounds pervy. As is the case with the Romans, the truth lies in the middle…

“And so, for the ancient Romans, honor pivoted on the Heroic Middle… Aurea mediocritas was not the timid restraint, the joyless surrender to conventionality of the modern bourgeois, nor was it an excuse for complacency or inactivity. On the contrary, in the Roman mind, moderation was a sort of firebreak against the conflagration of ambition and passion that threatened at all times to engulf the commonwealth.” -Carlin A Barton, Roman Honor: The Fire in the Bones

Romans and competition booty – that’s quite a pairing. But, it’s good to be well-rounded, both in history and in the glutei.


20 May | Wednesday
Warm-up | 3 rds:
Wall ball x10
Walking lunges x10
KBS x10
Mobility moves

Workout | Power clean 4 x3 (95, 105, 115, 125#)
Pause x:02 at catch
Reset btwn reps
Rest x1:00 btwn sets
– then –
Power clean 4 x1 (130, 135, 135, 140#)
Pause x:02 at catch
Reset btwn reps
Rest x1:00 btwn sets
– then –
Power clean 4 x3 reps (1251330, 125, 125#)
Pause x:02 at catch
Reset btwn reps
Rest x1:00 btwn sets
– then –
BB Hip bridge 4 sets x10 (95, 115, 125, 125#)
Rest x1:00

Stretch & some foam rolling | 30:00

19 May | Tuesday

Workout | 4 sets:
Bench press x5 (75, 75, 80, 80, 85#)
right into
Banded chin ups x5 tough reps
Rest x2:00
– then –
4 rounds:
Row x300m
Burpee x5

18 May | Monday
Warm-up | 3 rds:
Row x:45
Walking lunges x10
DUs x20
Wall walk x1

Workout | Back squats
Rest x3:00 btwn sets
5 reps @ 115#
4 @115#
3 @125#
2 @130#
1 @135#
AMRAP @110# (15)
– then –
KB lunge 3 sets x10 steps ea (26# KBs)
Rest x1:30


The squats felt heavy Monday; I was thankful for the lighter prescribed weight. Took a vid of the AMRAP set since I failed at it last week. Am I getting low enough on those squats? Maybe it’s just that the camera was at ass level, but I was thinking they may be a teensy bit shallow.

Not sure that I did the lunges correctly, as I used two KBs. But they were definitely challenging. Felt ’em Tuesday (and the squats, too) in the booty region. E’erytime! Success. The single leg work is still harder on the right side than on the left, but that’s improving. Rock on single leg work.

two hands

Tuesday bee-inch was good to go, though I may have had to eek out that last rep. But I did it. Failed on the fifth chin-up of the last three sets, getting about midway and then just not able to finish the job. But I didn’t have the elbow tension that I’ve experienced the last few times I’ve done them. So… upside. Think I fucked up that last segment of the workout. There seemed to be an extra multiplier in my email. If this were a math quiz, the options for interpretation would have been:

A) 4[3(300+5)]

B) 4(300+5)

C) 4[(3×300)+5]

D) None of the above

I chose B, because everyone knows that you go with B or C when you guess on multiple choice. (And C was still a shit ton of rowing, which I wasn’t feeling up to.)  It felt good to breathe hard(er) and get a bit uncomfy. Ooh, the aerobic base needs some work, for sure.

Power Clean Wednesday, I believe I went a little too heavy, too fast. That last round of cleans was rough. I managed, but stuck at 125#. The BB hip bridges felt good – SO MUCH SQUEEZING.

Some insights after just a week or so of checking myself before I wreck myself:

  • I am definitely not a Moderator. I know this, but then, it’s good to be reminded.
  • I am amazed YET AGAIN at how much better and clear headed I feel, just by getting rid of that bit of junk I had sneaked back onto my plate.
  • When you don’t sip espresso all day, the one ‘Mericano you do have in the morning tastes fucking amazing!

05-21