Friday, September 28, 2007


I'm going to start a fitness system based on scraping up flooring and replacing it with tile.

I'll start selling boxes of heavy tile that are unwieldy for exorbitant sums of money.

I'll do 3 day tile seminars in BDU pants, and call my system the Russian Tile Certification (RTCtm).

I'll get rich.

Of course a master tiler from another country will come over and show everyone how he was taught to tile.

Then one of my top instructors will become jealous of my success, leave me, and start giving me all kinds of hell over the internet.

He will then help market a competing brand of tile and floor scrapers.

It will all be ok though. Because I'll still be rich.

This is my first, only post on IGX. I was thinking about how much this flooring job is kicking my ass, and had the offhand thought that I should have people pay me to finish my job for me. It sorta turned into a way to make fun of the GSrs for being the all "one true wayish".

food log

cheeseburger sans bun
protien shake with milled flaxseed
cheese and sasauge off of 2 slices of pizza.

Need to go to Whole Foods to get some veggies. I already feel better dropping my carbs.

I feel better, I perform better, this should be enough to keep me on track. I'm going to find a pool hall that doesn't serve alcohol............

Workout post

TGU with 70
on the minute for 10 minutes
Failed on the last rep on the left, my shoulder gave out.

rest 2 minutes

double burpee and 2 kb DL with 2 kbs
Surprised the hell out of myself
got 28 continious reps, my heart rate had to be close to 200 though
I mean hell that's 28 burpees and 28 deadlifts with 140 lbs

rest much longer than 2 minutes

renegade row 5/5 with 70's
25 2 hand swing with 70
x 2 rounds

That double burpee, DL combo is brutal, brutal, brutal. It is instantly one of my favortes.

Wednesday, September 26, 2007

Stupid asswipe bitch

Me and Barb went to go shoot pool tonight. I was at one end of the joint and Barb was at the other, she was putting money in the jukebox. The two chics that stole my wallet were being asked to leave right behind her. Barb made eye contact with me and I pointed to the women behind her, she immediatly followed them. I walked across the room rapidly to see what was happening. I turned the corner to the hallway just in tme to see one of the girls punch Barb in the face completely unprovoked. This irritated me. That is an intentional understatement. I forked my index and middle fingers under her chin and yanked upwards pulling her off her feet ( she was in the middle of a third punch to Barbs face ). I got the unimaginable pleasure out of watching her cranium bounce off the cement.
That isn't evolved of me? I should be better than that? Too bad. Nobody fucks with my family. Ever. Period.
I grabbed the house phone and started calling the police, the two "women" (and I use the term loosely) were getting in their car. Barb darts out and runs across the parking lot to get their license plate number, she gets to the back of the car while I'm talking to the cops. I notice she has chased after the car as she gets to the back of the car. This gang-banger cunt gets out of the car and runs towards Barb and nails her two more times in the face before I get to the car. I chase her. She makes it back into the car before I get there. This is very lucky for her. That isn't evolved of me? I should be better than that? Too bad. Nobody fucks with my family. Ever. Period.
The only witness to this whole ordeal is a Somali dude who speaks very little english. Turns out the cop that comes out is the only Arabic speaking police officer in the Phoenix-metro area. He immediatly puts the Somali dude at ease and gets a statement from him.
I will absolutely prosicute this bitch when they find her.

Workout/food log

Supposed to be a rest day. Yeah right! I've got to pull up old tile and vinyl flooring. Already got a nice little blister from using the scraper :-) Tough job, I have respect for tile guys now. When I worked at the flooring store the carpet dudes used to make fun of the tile guys " You guys working with your sissy little pieces, we have to work with a whole roll of carpet." They were wrong, it's hard.
Plus I'm sore as hell, those thrusters with 2 70's is harder than I expected!

Food log
went to hometown buffet today
several pieces of baked fish
meat patties
some salad
controlled portion of ice ream for dessert ( this was planned )
the rest of Cheyenne's mac and cheese ( this was a cheat )

I've pretty much shot myself in the foot on my diet for a while. It's really stupid and now I feel really dumb, I could be well below 250 right now and I'm closer to 270.

It's a setback, and I think I know the problem. I so totally view restricting my food intake as deprivation. I know there is about 100 reasons why this is a dumbassed feeling. But it's there, and if I ignore it it won't magically go away. I don't want to get diabetes like my mom, or cancer, or just live a miserable fat uncoordinated unhealthy existance.
If i eat better I feel better, look better, and feel better about myself.
Time to go do some learning and growing and conquer this food demon.

Tuesday, September 25, 2007

workout/food log

Modified EDT sessions

PR Zone 1 double kb thrusters ( squat to push press )with 70's
21 reps
PR Zone 2
Renegade Row/ pushup on KBs
20 reps

Giant set as many rounds in 10 minutes
5 V ups
5 burpees
20 2 hand swing with 70

3 rounds.

This doesn't look like shit on paper. Try it though......

food log
4 ounces marinated salmon ( started the day out good )
snack bag of Doritos ( making the kids lunch I ate it without thinking, stupid )
2 horchatas ( basically sugar cinnamon and rice milk )
rice and beans
This was what I ate prior to working out I felt drousy and bloated before I touched the weights.
Post workout
60 grams of wey protien.

Why did I eat bad today? Because I'm starting to fall back into what's easy or convenient. Out for the day? need food? why bother going to sprouts or whole foods when there is a fast food joint close. That's why I'm restarting my food log. I need it again.

Yesterday was nuts from the time I woke up till I went to bed

1 Woke up took Barb to work and kids to school
2 came home worked out
3 Went and had drivers license replaced casue it was stolen Friday night ( If I ever find that trifling bitch............well just think windshield)
4 went to bank
5 drove to various places to give money away to bills
6 went to store bought lunch stuff for kids
7 made lunches and took them to the kids
8 took lunch money to beautiful wifey
9 ate lunch with wifey ( this was very nice )
10 paid another bill
11 got kids from school
12 got Barb from work
13 had 1.5 glasses of wine with Barb ( mine and half hers, this was VERY nice no overindulgence )
14 Barb took Tyler to wait in line at the store for HALO 3
15 I went out at 1:30 in the morning to get him
16 slept for only 4 hours and have to pretty much do it all over again, except today I have to work out with double 70's and I'm seriously dreading it with only a tiny bit of sleep.

Workout yesterday
set gymboss to 3 seconds
snatch with 53 one rep every 3 seconds for 20 reps a minute
then light jog/jumping jacks/ walking around for 2 minutes
rest 3 minutes
x 4 rounds
This was harder than it was supposed to be, I've let my nutrition slip and too much alcohol over the last month hasn't helped either.

So I am going to start a food log again, I need the accountability.

Sunday, September 23, 2007

KBs, tile, money and manuel labor

So me and Barb have lived on the financial edge for so long when we got a little money we sorta went a little crazy. too much partying going on. Not enough focus on the important things like health. Neither me nor Barb use any illegal substances, but alcohol is another story. I'm deliberately leaving out details because although I want to be honest on my blog I don't nesicarrily feel the need to give out all the details. No denial.
We have done some really good things with the money too. We are in the middle of tiling the kitchen, living room, dining room and hallway. The dining room had vinyl flooring down, I'm in the process of pulling it up. The glue they used is TOUGH shit so I had to buy a floor bully scraper and am having to muscle it up. It's a tough job and the manuel labor feels really really good. My hand has about 95% of it's previous flexibility although it's much weaker now. I can't come close to closing an IM #2 gripper, in fact it causes me pain to try. Of course it mostly hurts all the time now, I hope that goes away sometime or another.

KBs tommorrow AM before the kids get off to school, then the rest of that vynil, and if i have time, i am going to pull all the old tile out of the kitchen. And the old tile out of the hallway. Hopefully I can have the floors prepped and ready to start doing a dry lay with the tile by Wednesday and have the project done by next monday.

I watched an episode of "Flip This House" where a lady and her family remodeled a hurricane damaged house. It was stunning afterwards. I've worked in paint industry, flooring industry, ran my own landscaping company, been a furniture mover, ect ect. A little knowledge in a lot of things but master of none. But I got lazy with this house, it needs so much work that it was just overwhelming to me. So I haven't applyed myself to it. But this is my family and I can help make this house beautiful for them. If I don't then I'm a slacker.

I need to rehang doors in the house, then replace old drywall, then landscape the back and front, replace the cabinents in the kitchen, finish off the garage into another room, fix our plumbing issues ( or have them fixed I clueless with plumbing stuff) and who knows what else along the way. All while going to nursing school with 5 kids and trying to get in top physical condition. See overwhelming. But it's all worth it :-)

Friday, September 21, 2007

Kids are so funny

I never know what to expect from my kids.
Cheyenne got bit by an ant and it was stuck between her toes it bit her a few tines before I could get her sandal off and remove it. Fortunately is was a little black itchy ant not the bastard red ones. But Chy Chy freaked out, I took her inside and was helping her feel better. Where she informed me in ger cutest little kid voice.
"Ants are Loosers."

I almost shit I was laughing so hard.

You ever had a WELL DUH moment

I have them all the time.
After my workout my tris are freakin FRIED big time, I've supersetted rows and floor press or row and side press with the 88 before so I couldn't figure out why my tris are still shakey.

I was doing renegade rows and floor press, I did 10 sets of each arm of things that nailed my tris. YEESH

Did a Mahleresque workout today

Double 70's

A1 Renegade row 5x5
A2 floor press 5x5

done as supersets 90 seconds between sets

rested 5 minutes

B1 front squats 5x5
B2 double swings sumo stance 5x10

supersets 90 seconds betwen sets

As usual Kbs are much more difficult than you would think. 140 lb floor press looks like nothing but it hits the tris pretty damned hard. sets of 10 in double swing was brutal. Taxed my wind and strength.

Wednesday, September 19, 2007

Oh yeah I should mention too

That Barb has been wanting a snake for a long long time, she went and bought a tank, heater, book, and various items to take care of a snake. She also bought a little baby boa. It's so freakin' cool, it is maybe 18" max right now. The thing is beautiful! Snakes are so fascinating to watch.

Got myself some more KBs today.

2 35's
1 53
1 70
Dave, I start the circuits Sunday.

I now have 8 kettlebells. Double military set, one 44 and one 88.

Dave I messed around with double KB thrusters and burpees just to see what I'm getting myself in for.

Double thrusters with 35's

Double burpee and DL with 70's

Dave these workouts are going to be prison rape nasty................

Tuesday, September 18, 2007

Super cool technology

Monday, September 17, 2007

goota remember I'm not 20 anymore

yoga hit the trap area ( that damn half plank move )
renegade rows hit the trap area
heavy one hand swings hit the trap area
guess what my trap area on my right side feel like it got hit
not just sore but it stings a little on the inside, it is very minor but after injuring my hand twice with grippers I'm just paranoid.

Barbs swing workout

My babey's getting pretty serious about getting in shape. She jogged for a mile this morning, did yoga later and then swung to top the night off.

swing with 8 kilo bell

155 swings total in 14 minutes.

Good job babey!

Sunday, September 16, 2007

Ashtanga yoga

Me and Barb did a little Ashtanga tonight. I rarely totally completely overwhelmingly suck so fucking bad at a new physical activity. First time i picked up a KB is snatched, cleaned, and jerked it with no instruction. Form was bad I'm sure but it was definately recognizable as the activity It was intended to be. I was invited to spar with the more advanced students in karate. I look like a constipated yak trying to check out his own ass to discover the problem doing yoga. BUT........
It's cool and it exposes a whole hell of a lot of flexibility/mobility issues I have, and it takes more strength than one would think. The transition between downward dog and upward dog is a movement that is half plank and half close grip bench press. Its a static hold for a few seconds. It is hard lemme tell ya. It's peaceful too. KBs/strength training and yoga Ying and Yang. Cool stuff.

Workout post

Renegade row with 88 ( non moving hand resting on 70 )
6x2/2 3 minutes rest in between
swing EDT style with 70
5/5 at the top of each minute for 15 minutes
150 swings. This was much harder that I have been pushing myself lately the compressed rest periods really really SUCK. But it's what I need to do

Not a muscle in my body left untouched, little nauseus :-)

figured out an important part of renegade rows today

The key I was missing actually. RRs had me completely stumped even with my feet REALLY wide. I need to actively push down with the non moving arm, the harder I push down the easier the movement becomes a 70s used to give me serious problems. now it's pretty easy. Later tonight I'm going to do some RRs ( pulling the 88 but resting my non moving hand on my 70 ) then swings. Me and Barb are going to do some yoga too, kind of a spiritual thing for me and her.

Friday, September 14, 2007

I have program ADD ( just musing on paper )

I always have about 9 different programs running around in my head, this is one of the reasons I liked the idea of Pavels free-form training. Me and Christine came up with this crazy contest to loose weight and David Whitley helped my with some brutal circuits he designed. Both the contest and DWs knowledge is really cool. I will finish the contest, but I have made a descision, no matter what I weigh Dec. 1st I start powerlifting again. A lot of different things appeal to me. The TSC, to bodybuilding, to highland games, to amatuer strongman, to GS. But the thing that has ALWAYS stuck in my head is the numbers in the big 3. I will regret it for the rest of my life if I don't seriously pursue it, I can chase whatever hobby I want after I meet those goals. But everyday I don't move toward them I don't feel right. I love the idea of using KBs as GPP and some accesory work too.

My plan is not to use Pling as an excuse to eat aything I want and get in terrible shape, I want to stay in a range, eat enough to gain muscle then wehn i reach above a certain weight add more swings, snatches, sled work ect into my routine and drop down slowly to a point below where I was at. The up the calories and start over. This way I will both get stupid orangatan strength and improve body comp. I want to maximize the amount of lean mass I carry at a given weight. KBs and Pling together with a sensible diet sounds good to me.

Barb says I'm missing the filter between my brain and my mouth.

I say that it's not true cause 95% of what I think I don't say. This scares her a little :-)
However after today I am inclined to believe her. This is a little embarassing to me, but hell it's funny too and if somebody can get a laugh then cool.
I was at Starbucks, I ordered a coffee with Orgeat flavoring. The barrista says " Not many people order that flavor."
My filter was offline at the moment and I respond almost by instinct. " Well I like it because it sounds like orgasm." Yup, that's what I said right in public. So of course I'm thinking it's going to be awkward untill I get my coffee and leave.
An older black lady behind me says "Put some of that in my coffee too, I haven't had one of those since 1986."
My curiosoty just overrides my filter and self-emarassement.
So I turn around and say "That's terrible! Why so long."
her: "Well my husband died in 1986 and I'm to old to get anther one."
me: "Well what about a battery opperated boyfriend."
her: "Oh honey, my husband was huge and all those things are too little for me."
me: "Have you ever went shoping for one? They come in all shapes and sizes from really tiny to big enough to scare a horse."
her: "Really?"
me: "Yup you should totally go to the castle on 44th and Mcdowell it about 2 miles directly south of here."

At this time I look up and see 3 SNOBBY women standing in line behind my new friend they were very very red. These are the kind of women that stop at the Target Starbucks where we are at so they don't have to tip the barristas. They walk in buy the coffee and walk out being arrogant and usually RUDE the whole time. I don't totally regret making them uncomfortable, but then I see the 2 barristas behind the counter they are kinda red and shifty too.
My filter slowly starts coming back online.

I say "Oops I think we are making averyone very uncomfortable, but you should totally check that place out."
She responds loudly "Why is everyone embarassed? It's just sex!"
my filter dies again respond "AMEN sister, that's exactly how I feel." "The world would be such a better place if people were as uncomfortable with violence as they were with sex and were as comfortable with sex as they were with violence."
We chatted for a few seconds longer went our seperate ways.

By the time I got to the car I was laughing pretty hard at the craziness of the conversation. I recounted the events to Barb.

She said "I love you, but I'm glad I was in the car."

Thursday, September 13, 2007


Clean and long push press with 88
3x3 each arm 3 minutes between sets

2 hand swings 10x15

Not a spectacular workout but damn did it feel good to press and clean :-)

Wednesday, September 12, 2007

Alright my hand is really on the mend.

I can snatch and I can press. Dave the gym that has KBs here won't let me bring mine in. so I don't have access to doubles. In a few weeks I was going to get another 24 anyway and I just might be able to get another 70 off e-bay at the same time.
KJ's snatch protocol tonight YEEHAW......

Monday, September 10, 2007

Movie post

Kick ass movie with Albert Brooks. "Looking for Comedy in the Muslim World."
I'm watching it right now, it has one of the most poignent lines I have ever heard in a movie.
I'm paraphrasing but a senator told Al Brooks that they have tried all the usuall ways to understand Muslims, war and spying. These didn't work so they decided to see what made the muslim world laugh. On a side note he actually wrangled permision to film in Pakistan too I believe. So obviously he's Jewish and he still goes to Pakistan. He's my new hero, dat dude got brass ones!!

Sore in all the wrong places today

Actaually not uncomfortably sore today, wich is surprising, but cool. I am sore however in my glutes. I thought for sure it would be my quads and Vastus Medialis. Nope. Glutes it is.

Sunday, September 09, 2007

Special kinda hell today.

My knuckles are tender from snatching yesterday and a little swollen so I decided not to push anything that required grip, but I wanted to workout. This workout has a name. The Sisyphus.

Pushed the minivan 3 x 528 feet. I didn't think this would be that hard, first trip wasn't actually, second trip sucked monkey nuts, third trip was really uncomfortable. I wanted to get 5 x 528. Next time maybe.

Great site.

but this is a great all around resource for BB, KBs, strength training, and hardcore lifters of all types.

Something Barb said to a friend

Her friend has lost a lot of weight recently and got rid of some negative influences in her life. Barb sent her a message that she let me read. She said something very cool in her message.

We all have shit. Its not the amount of shit we have, its how we come out after it.

Saturday, September 08, 2007


I was trying to edit my saved drafts and I deleted my workout post. I'm a computer weenie.
Kenneth Jays snatch protocol 10 rounds ( then my knuckes hurt )
10x20 2 hand swings with 44lbr

Thursday, September 06, 2007

I love you Barb.

I could stay awake just to hear you breathing
Watch you smile while you are sleeping
While you're far away dreaming
I could spend my life in this sweet surrender
I could stay lost in this moment forever
Every moment spent with you is a moment I treasure

Dont want to close my eyes
I dont want to fall asleep
Cause Id miss you baby
And I dont want to miss a thing
Cause even when I dream of you
The sweetest dream will never do
Id still miss you baby
And I dont want to miss a thing

Lying close to you feeling your heart beating
And Im wondering what youre dreaming
Wondering if its me youre seeing
Then I kiss your eyes
And thank God were together
I just want to stay with you in this moment forever
Forever and ever

Dont want to close my eyes
I dont want to fall asleep
Cause Id miss you baby
And I dont want to miss a thing
Cause even when I dream of you
The sweetest dream will never do
Id still miss you baby
And I dont want to miss a thing

I dont want to miss one smile
I dont want to miss one kiss
I just want to be with you
Right here with you, just like this
I just want to hold you close
Feel your heart so close to mine
And just stay here in this moment
For all the rest of time

Dont want to close my eyes
I dont want to fall asleep
Cause Id miss you baby
And I dont want to miss a thing

Cause even when I dream of you
The sweetest dream will never do
Id still miss you baby
And I dont want to miss a thing
Dont want to close my eyes
I dont want to fall asleep
I dont want to miss a thing

5 years babey, 5 years of hardship, love, agony and ecstacy. I would do it over again in a heartbeat. The first trip to Prescott. The "angels" singing on that night, you know the one I'm talking about. Our perfect wedding, even the geese were perfect that day. The being broke and being rich at the same time. The fights and making up afterwards. Your electric touch both physical and mental. The look on your face when I showed you my special places like Undici-Undici and Jerome, the places I never thought anyone else would ever be. Even my dark places, you bring light to them. I'm sitting here watching you sleep, I'm listening to you breathe. 5 years of the most mind-bending, gut wrenching amazing things that I though I would never have. The entire reason I'm going to nursing school is to make everything better for you. Without you I would be living in my old VW bus with a couple of kettlebells and a shitload of pot on a beach in Cali. And I would think I was happy, I would be wrong. You are my California.
We have always been and will always be opposite, Ying and Yang, neither complete without the other. We are the different sides of the same amazing thing.
Today was perfect, not many people can say they have had a perfect day. It was simple, it was us and it was perfect. I feel you breathe, I feel you speak before open your mouth. I feel you think when we are not together. Here is the the past 5 and the future 50, I love you with everything that I am.

Tuesday, September 04, 2007

Drumroll please badabadabadabadabada

and the answer t why I had a shitty workout is...................
I'm sick. Just a summer cold, but it's a nasty one. So much for a little fever improving my performance. I felt like my brain was cooking in my head last night. YEESH.

Monday, September 03, 2007


man this one sucked. No energy at all. The only good thng is that my lower back is barely fatigued and my new form seems to get my hammies and glute hammie tie in FRIED. The bottom part of my glutes were pumped.

1 and 1/2 hand swing with 53

( 10, 20, 30 ) x 4
then 10, 10, 10, 10

280 swings, Just drenched with sweat. I feel totally dehydrated even though I drank half a gallon of water during the workout.

Really don't feel so good right now.

Sunday, September 02, 2007

OK actuall training plan untill I can start full workouts again.

Ripping the skin flap off my finger and then swinging made my finger swell up. Ice baths it is. But I can still use my conveluted grip so I'm going to swing every other day. One day will be KJ 15 on 15 off protocol with 24 kg swings. I know this is no where near as effective as snatches ( although I have no idea why ). but I can't complete 50 rounds anyway so it is a start. the next day will be 40kg swings ( it would be the 2 pood but I lent it to a friend for a few weeks ) 200 reps any way I can. By the end of this month I am going to ATTEMPT, repeat attempt 400 swings with the 40kg in under an hour. That's the next 4 weeks. The I'm going to check my grip, If I can get a firm grip on my KBs then Mr. Whitley ala the fat loss devil has sent me a new set of masochistic looking workouts. He told me to practice being afraid, and I believe him.

Saturday, September 01, 2007

Form tweak

I did all the swings with my head "nuetral" and tried to visualize a long spine. I love and hate not looking at a fixed point. I love it cause it seems to take my lower back out of the swings and makes me a little more flexible in the bottom. I hate it cause I just don't feel as stable not fixing my eyes on one point, and it's hard to re-learn.

Workout post

I had Barb yank the dead skin flap off my index finger last night. I just couldn't bear to do it myself. but my finger is much more mobile now. So I can grip the KB with 3 fingers now. My pinkie, on the other hand, is still stiff. I am hoping to be able to press and row the KBs by the end of the month. And yes it does mean i'm swinging with my pinkie sticking out.

1and4/5 grip on KB :-)

swing with 88

32 reps is my record, this felt much harder than that.
probably averaged 5-6 minutes between sets, i just wanted the numbers and didn't care about how fast I did them today. Still sucked big time though. I was going for 200 reps so I was going to do one more set of 10. Wasn't happening.