Time Under Tension

“Tension is who you think you should be. Relaxation is who you are.” -Chinese Proverb

Who you are-01
Be who you are

The Chinese, always with such intensity. I think Seth might say they fucked that one up though. (Relax! Check out all the things they got right. And Wiki doesn’t even mention Bruce Lee, weightlifting, or turning gypsum board into food.) Seth’s proverb says, “Fear is who we are. Tension is who we are becoming.

Oh man, I am becoming so hard right now! Haha. But really…


09 May | Tu
Mob it up | 3x
Wall slides + rotation x 10
Single-leg elev hip bridges x 10 ea
Popes x 15 ea

Warm-up | 3x
KBS x 10
Wall walk x 2 UB
Ring (TRX) rows x 7

Work | [Repeat]
A. RDL 7 x 5 (2@135, 5@145#); Rest x 1:00
D. Leg extensions 3 x 10 (70, 90, 90#); Rest x 1:00
C. Seated hamstring curls 3 x 10 (90, 80, 80#); Rest x 1:00
B1. DB [alternating?] bicep curls 4 x 20 ea (15#); Rest x 1:00
B2. Cable tricep push-downs x 12 (flat bar @50, rope @40, 40, 50#); Rest x 1:00

Bonus round: EMOM x 10:00, alternating:
DUs x 40
Pistols x 3 ea

Stretch | 10:00

10 May | W
Mobility | 3x
Scap press x 10
Cossack lunge x 10
Pipe press x 5 breaths
V-ups x 10

Work |
A. Cardio Z1
Row x 15:00 (3,421m)
Bike x 20:00
Row x 10:00 (2,220 m)
B. 5x: (NFT, but it took 10:00)
Step-ups x 10
Handstand holds :20-:30
FLR x 10 taps

Stretch + roll | 10:00

12 May | F
Greasin’ the groove | 3x
Pope clammies x 12 ea
GA squat x 10
Prone y raise x 10 [abs – engaged]
TVAs x 15

Work | “Shoulda”
A. 5x:
BB (only) press x 10 @33×1
Single-unders x 30 (DUs… ppppt)
KBS x 10 (45#)
B. BTN press 5 x 3 @4112 (45, 4 @55#); Rest x 2:00
C1. ½ Kneeling bottoms-up KB press 4 x 6 (20#); Right into
C2.Dip hold x :30; Rest x 1:00
D1. Single-arm cable row 3 x 6 ea @30×2 (30,30, 40, 30#); Right into
D2. Single-arm DB bench x 6 ea @2121 (30, 27.5#)

Stretch |10:00


Tu | Had to rearrange the sequence of events based on availability, but things felt really good and strong.

W | Rolled through. Felt the row in my booty instead of my back, which was a win. Everything felt good – especially the handstands >>> handstands FTW!

F | Feeling like I shoulda edged up most of the weights for this workout: heavier KB on A; gone for 60 on B; stacked a 2.5# plate on top of the KB for part C… Interesting to me that the BU KB press and SA row is harder on the left, but on the BTNs and DB bench my right side is the weak side. Hmm.

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…

okaaay
Start

But increasingly feelings like this cat in a bowl…

ya own bowl
Finish

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.

Results & Deterrents

“Physics is like sex: sure, it may give some practical results, but that’s not why we do it.” -Richard Feynman

fancy walkin-01

I think Feynman’s quote could apply to the work many of us do, architects included. Strip it down and we’re here to create shelter. But ideally, if not accidentally, the work we do accomplishes much more than that, both in process and fruition.

The Facebook group of a local historic ‘hood recently blew up with comments over one, newly completed single-family residence. The catalyst for the feedback seemed to be it’s modern, wannabe minimalist appearance coupled with a nearly $850k asking price. Surely that comes with a panther, no? I really liked how fired up people were. It was fun sifting through the comments, hearing what the “general pop” had to say. Personally, I tend to be leery of too many “big moves” in a project. Yes, they can be sexy, but sometimes they smell of trickery, intentional or not, serving as shiny distractions from lack of thought and development elsewhere. Never trust a frosted brownie.

I really enjoyed this documentary, Freedom of Space. Our built work, public space, and community would all be enriched if more people would be so engaged – with the space we occupy, with our own bodies and the exploration of their movement, and with one another – outside Facebook, in the flesh. It’s also a good reminder to the leaders tasked with creating these spaces, the professionals in the field of architecture, to recall or (re)consider what it is we are seeking to accomplish when we “do it”.

Freedom Of Space : Skateboard Culture and the Public Space from Functional Films INC on Vimeo.


14 Mar | Tu
Mobility | 3x
Wall slides x 10
Adductor squats x 10 ea
TVAs x 15

Warm-up | 3x
AD x 1:00
KB swing – squat – snatch – RDL x 5 ea
Push-ups x 7

Work | 7x
BB RDL x 10 ea (75, 75, 85, 80, 80, 80, 80#)
Rest x 1:00
Single-arm DB press x 5 ea (25, 6 @30#)
Rest x 1:00
-then-
Russian DB step-ups x 12 ea (25#ers)
Rest x 1:00
-then-
AD x 1:00 for max. meters (.2 mi)

15 Mar | W
Warm-up | 3x
DUs x 30
KB swing – squat – snatch x 5 ea
BB row x 5
BB press x 5

Work | O-lifting
Clean + jerk 10 x 3 (105, 3 @ 115, 6 @120#)
Clean pulls [heavy – no straps] 5 x 2 (3 @175, 2 @185#)

18 Mar | Sa
Mobility | 3x
Wall rotation + slide x 10
GA squat x 10
Elbow plank w/ fwd tap x 10 ea

Warm-up | 3x
AD x 1:00
KBS x 10
Wall walk variations

Work | AD x 30:00
Every 5:00 mark KBS x 10 @ 53#

Stretch | 10:00


Tu | The left side felt significantly less stable on the BB RDLs. Took vid and noticed I open my hips up a little bit outward from the planted foot. Grip was rough on the RDLs even with straps; got even spicier on the Russian step ups. The AD display wasn’t working so I rode the assault bike, which I learned after the fact was set to display in meters. The conversion equals about 320m, but man, that’s a ballpark. Retest.

W | Ten sets of three… cardio. Nice sounds on the pulls click-click, bphhh.

Sa | Totally jacked my lower back whilst pre-gaming Oly with some housecleaning. It’s not the 200# barbell that will get you; it’s maneuvering the coffee table to defurminate the floors that will.

Heart-Breathers

“When jarred, unavoidably, by circumstance, revert at once to yourself, and don’t lose the rhythm more than you can help. You’ll have a better grasp of harmony if you keep going back to it.” -Marcus Aurelius

enthusiasm-is-contagious-01
Saturday morning cartoon rhythm: interrupted.

You ever have days/weeks that just scatter the fuck outta your brain; you can’t focus, you can’t seem to be any one place? After lots of (taste-)testing for something to help aid the return to center, I’ve finally found my method: weird breathing and practicing some gratitude. Not nearly as fun as whisky, and with way less entertaining stories. But it usually does such a good job that I wind up on the other end of things, all fuzzy with clarity.

It turns out both of these things are actual “things”! Check out these articles from The Huffington Post Center for Gratitude: Heart-Breathing and Dimorphous Feels for more words on the matter(s).


29 Sep | Th
Mobility | 3x
GA squat x 10
Reverse tables x 8
Hanging leg raise x 8

Warm-up | 3x
Row x 200m
TGU x 2

Work | 4x:
Single-arm press x 8 ea (25#)
Rest x 1:00
Single- arm  Chinese row x 10 ea (20#)
Rest x 1:00
3x:
Single-leg RDLs x 8 ea (35#)
Rest x 1:00
BB step-ups x 8 ea (65, 75, 65#)
Rest x 1:00
-then-
AD 30/30s x 12:00

Pressing the parts against apparatus while discussing #PugLivesMatter | 20:00

28 Sep | W
Mob it up | 3x
Single-leg elev adductors squat x 8 ea
Single-leg elev hip bridge x 10 ea
Reverse curl-ups x 10

Warm-up | 3x
AD x 1:00
Palms-up BB row x 8
BB RDL x 10

Work | O-lifting
Heavy snatch balance 3 x 2 (95#)
Snatch balance 4 x 2 (80, 80, 85#…)
Halting clean deadlift [5s pause @ top of pull position – shoulders o/ bb] 3 x 3 (155, 175#…)
Front squat 4 x 3 (125, 135#…)

Stretch | 20:00

27 Sep | Tu
Warm-up | 3x
Wall press x 5
Jog x 200m
KBS x 10

Work | Study Hall Class workout (so much silence)
EMOM x 30:00, rotating:
Wall walk x 1 w/ shoulder taps x 4
Dead bugs x :30
DUs x :30

Stretch | 20:00


Tuesday’s class workout was nice, but let’s get right to it. O-lifting was fucking fantastic! A coincidence that I got to the gymnasium in time to get warmed up? I think not. The sequence of the snatch balances was super helpful. I was really happy my speed under the bar, and moving outta the bottom felt easy. The halting DLs were a good sub for the ISO work – so much time under tension. The front squats were challenging after all that other work.

Thursday’s notes mostly revolved around the sprints. Talk about dimorphous expressions: so painful and so much fun. Adjusted the weight on the BB step-ups as soon as the oh-my-quad feedback fired up. Booty, Morgan. Or is it backyard? Yes.

Desire Paths

“Nothing ever is. Everything is becoming.” -Heraclitus

 

the plan
I love that the plans of the universe are unbound, whether intentional or by happy accident

There are some lovely metaphors for life intertwined in the notion of desire paths. Intent, design, intuition and circumstance influence our course, through physical space and our transcendental journey.

Here’s a snap from my senior year book, illustrating my plans:

96goals
Me and my bangs at Senior Prom with a couple of my besties, Sue and Shanna

It appears there have been some deviations. And some overlap.

Now, if you’ll excuse me, I’m going to fire up some Garth Brooks and get my two-step on.


Jan 30 | Sa
Work | O-Lifting
Clean pulls 5 x 2 (115,120,125,130,135#)
2-Position cleans (high hang + above the knee) 5 x 1 (115,115,115,120,125#)
Jerk drive 5 x 2 (95,105,115,120,125#)
3 sets:
Buenos dias x 10 (65#) (Switched to GHR x 10 for round 3)
SA Chinese row x 10 (15#)

Pre-brunch Stretch | 15:00

Jan 29 | F
Pillars | 3x
Wall press + rotation x 15
Reverse curl-ups x 5
Side plan clammie holds x :45 ea

Warm-up | 3x
Row x 1:00
Bench x 10
Banded rows x 10

Work | Bench 5 x 2 (95,100,90,95,90#)
GHR x 5 (performed 7 reps ea set)
AD x 2:00 (30 cals)

Stretch | 15:00

Jan 27 | W
Work | O-Lifting
Snatch pulls 5 x 2 (105#)
Snatch 5 x 3 (mid-thigh, below knee, ground)
3 sets:
Samurai squats x 5 ea (26#)
Handstand holds
Banded horizontal pallof presses x 10 ea

Stretch | 20:00

Jan 26 | Tu
Pillars | 3x
GA squat x 8
SB dawgs x 10 ea
Prone Y raise x 16

Warm-up | 3x
Snatch-grip RDL x 5
Snatch-grip row x 5
Snatch pulls x 5
Hang power clean x 5

Work | EMOM x 20:00, rotating:
Power cleans x 3 @ 95#
5 step-ups ea + 5 scap push-ups
-Rest x 4:00-
TGU practice x 10:00 (53#)

Stretch | 10:00

Jan 25 | M
Pillars | 3x
TVA leg drops x 15
Elbow plank w/ reach-thru x 6 ea
Prone Y glute press x 10

Warm-up | 3x
Monster walks x 12 ea
Banded clammies x 12 ea
Banded hip bridge x 12

Work | Back squat + chains 5 x 2 (165,175,175,180,185#)
4 sets:  3 sets:
Pistols x 5 ea
Wall runs x :30
SL atomic plank tucks x 3


Monday |  Right knee tracks inward on the pistols, but easier getting out of the bottom on that side. Interesting. Did three sets because my low back started bugging on the last round. Really thought I couldn’t do the SL planks, but with Clegg’s encouragement I did do one round of those. You’d definitely need to rotate legs! What are you training when you do the SL atomic tucks? Tried a few rope climbs since the class had the apparatus set up. Got about half way up. Not sure if my “pull” is weaker, or my ass is heavier. Wait. Yes I do. Number B.

Tuesday | The right hip and low back are bugging a bit. The elbows felt a little slow on the cleans, but speed improved as the rounds went on. Next time on the step-ups I might add a KB in each hand… I mean, if my coach said it was okay. Got up to white KB on the TGU’s!
Wednesday | Went light on the samurai squats because my lower back on the right side told me to.
Friday | First couple sets of bench I was not engaging the right muscles; felt week. Adjusted my position and got those back muscles involved and things went smoother.

Saturday | Everything felt pretty good, minus the buenos dias-es. The GHRs are feeling really strong though. I really felt those jerk drives in my abs; I like it.

Okay, so here it is February. Feeling more fired up and needing to mentally get back on track. Here are the things I want to work on:

  • Nutrition: I’m going to do a visual log of my daily eats. I’m testing a new method to be accountable to myself without tracking macros. I don’t know if it will work, but it’s more fun that just writing it down… I’ll give it a shot and see if it’s helpful in anyway.
  • Aerobic base: I’d like to incorporate some more of that; the winded minute on the rower tells me it’s gonna suck. But there’s goodness in the suck.
  • Training day frequency:  What if I were to adjust the number of training days from 5-6 to 4, maaaybe 5? What if I go a little harder and or longer on the days I am in the gym, but be there less often. It’s not that I don’t love it, I do. But I also love other things – like calligraphy, and architecture, and I need allocate some more time to those other spheres. Does that make sense? I think this one will be a challenge for me, but I’d like to see if I can actually make more progress reducing my frequency. Or is that not how it works? Talk to me, Tommy!

 

 

DNBs

“Just because my body is developed for something other than fucking millionaires, doesn’t mean it’s masculine. I think it’s femininely badass as fuck because there’s not a single muscle on my body that isn’t for a purpose. Because I’m not a do-nothing bitch.” – Ronda Rousey

Ronda speaking on form follows function. I wonder what human beings will look like down the line, should we survive. Walter Whoever-the-fuck, the dentist from Minnesota who illegally killed Cecil the lion, had me rooting for the asteroid this week. Seriously, that’s not hunting; that’s compensation for something.

fuck you walter
Lion shit. I hope the internet devours Walter Palmer #feedhimtothelions

30 July | Thursday
Rest Day

Stretch | 20:00
45DNC! (9)

29 July | Wednesday
MFR | 10:00

Olympic Lifting Class
Snatch 15×1
Snatch High-Pull 5×3
Front Squat 5×3

Stretch | 20:00
45DNC! (10)

28 July | Tuesday
MFR | 6:00
Warm-up | 3 rounds:
Press x10
Banded squat x:30
Pendlay rows x10

Work | 5 sets:
Seated DB press x5 reps (20# DBs)
Rest x1:00
Chin-over-bar hold x:10
Rest x1:30
4 sets:
Glute-ham raise x5
Ring push-ups x5 challenging reps
Rest x1:30

Stretch Class | 20:00
45DNC! (10)

27 July | Monday
Light MFR | 5:00
Warm-up | 3 rds:
Row x1:00
KBS x10
Banded rows x10

Workout | Back Squat 5 x10 @60% 1RM (85#)
Rest x3:00 btwn sets
4 rounds:
Manual GHR x4
SL Step-ups x10 ea
SA Row x15 ea (20# DB)

Stretch | 20:00
45FNC! (10)


Monday| Loved the 10-rep sets of back squats; they were challenging even at 50% #WhatThighGap The hip and shoulder are feeling good… In terms of the Nutrition Challenge, I just hit the daily water goals, as I had two rounds of bean. Cause and effect. I’ve come up short on the cals the last couple days.

Tuesday | SAF from the back squats. Note for next time on the seated press: try the 25#ers. On the last set I caught myself shrugging, not a whole lot but…

anges is my favorite
I’m on an Agnes kick. Might have to try that ‘do

COB felt good – last two sets were harder to keep in good position fo’ sho’. The ring PUs were challenging.

Wednesday | O-lifting class was a blast. Hit my protein goals! Stressful workday -noticing how my coffee increases as my stress level does.

Thursday | The roughest day of the Nutrition Challenge for me so far. I felt exhausted all day. The day was a slap in the face reminder of the correlation between fatigue & hunger for junk/caffeine. I missed the water goal. Sleep > Hydration 

July rearview_rev-01
July in Rearview. Bring it, August!