11-30-10 06:03 PM - Post#663235    

Prepping for December:

1/2 hour of "sitting" exercise bicycle set at "Interval"

Lots of Get Ups: 1 Full KS on both sides plus extra. I had a great cramp yesterday and broke a wine goblet.

Pull ups working on the "top" where the chin goes over...just hold it there.

Goblet Squats, easy today.

Some half kneeling work

100 snatches with the 16. Wore a lot of clothes, my apartment is extremely warm upon return.

Doing the 3+1 eating until I get back together (three protein shakes and one meal a day)

Daniel John Just handing down what I was handed down... Make a Difference. Live. Love. Laugh. Balance work, rest, play and pray (enjoy beauty and solitude) Sleep soundly. Drink Water. Eat veggies and protein. Walk. Wear your seat belt. Don’t smoke. Floss your teeth. Put weights overhead. Pick weights off the floor. Carry weights. Reread great books. Say thank you

11-30-10 06:25 PM - Post#663239    

Ohhh wee.

Mark it Zero.

11-30-10 06:37 PM - Post#663240    

You inspire me. If you have a chance, call me.

Daniel John Just handing down what I was handed down... Make a Difference. Live. Love. Laugh. Balance work, rest, play and pray (enjoy beauty and solitude) Sleep soundly. Drink Water. Eat veggies and protein. Walk. Wear your seat belt. Don’t smoke. Floss your teeth. Put weights overhead. Pick weights off the floor. Carry weights. Reread great books. Say thank you

11-30-10 06:42 PM - Post#663242    

I just did.

Mark it Zero.

11-30-10 06:53 PM - Post#663244    

He's got a photo shoot coming up, can you tell?

11-30-10 07:36 PM - Post#663256    

Dan,

3+1? Hate to be this guy, but...could you go into detail on this? Protein, etc? Sorry but just curious...

11-30-10 07:56 PM - Post#663260    

Yes, you are being that guy.

So, three protein shakes during the day. The first one is usually coffee with choc protein. About two or three scoops each.

So far, I have only managed two shakes as I have to train in the midday. But, I would suggest that people who work have three. Then, dinner. Eat it.

Tonight is stuffed flank steak and corn. Last night was stuffed turkey with a veggie medley. Fill up on it. I am trying to add that L-leucine to some of the drinks, but it doesn't mix and tastes "suspect."

Daniel John Just handing down what I was handed down... Make a Difference. Live. Love. Laugh. Balance work, rest, play and pray (enjoy beauty and solitude) Sleep soundly. Drink Water. Eat veggies and protein. Walk. Wear your seat belt. Don’t smoke. Floss your teeth. Put weights overhead. Pick weights off the floor. Carry weights. Reread great books. Say thank you

11-30-10 08:00 PM - Post#663265    

Thanks so much for the quick response Dan. Ha, guess I'm just worried I might get "left behind."

Re: The Dan John Dan Martin PMM
11-30-10 09:16 PM - Post#663281    

• Dan John Said:

I'd like to put in a vote for quote of the year...

"Powerful you have become. Overhead squats I sense in you." -Gaz/Yoda I would like to come back as a palo santo tree on the weather side of an island, so that I could be, myself, a perfect witness, and look, mute, and wave my arms. -Annie Dillard

12-01-10 08:27 AM - Post#663331    

I'm going to make a confession/public statement: My name is Dan, and I've been jogging.

Since getting my VFF KSO's I've been going up to a local park and jogging around. Not much to start with, less than a quarter mile. But, in the tradition of John McCallum, I hung in there and added a lap from time to time.

Now I can do 2 miles. That's plenty. That leads me to my conundrum, how do I fit the VFF jogging and EOY challenge? More to follow.

Mark it Zero.

12-01-10 08:58 AM - Post#663338    

One step at a time, Dan. We're here for you.

12-01-10 10:02 AM - Post#663345    

"Powerful you have become. Overhead squats I sense in you." -Gaz/Yoda I would like to come back as a palo santo tree on the weather side of an island, so that I could be, myself, a perfect witness, and look, mute, and wave my arms. -Annie Dillard

12-01-10 10:03 AM - Post#663347    

Funny, Dan! We've come full circle. Again.

12-01-10 11:01 AM - Post#663364    

• DanMartin Said:

Nothing to be ashamed of, Dan. I'm running the White Rock Marathon in Dallas with my son this Sunday...and then collapsing into 30 days of TGUs to recover and heal.

FWIW, I've found that I feel better when I call it "running." "Jogging" just sounds, well, like jogging.

mpc

"Think of Tiger Woods out there hitting a bucket of balls. He's not swinging the 5-iron to get stronger -- he's swinging it to hone the groove. Hone the groove."

12-01-10 11:25 AM - Post#663366    

• Laree Said:

When I say 2 miles is plenty, I actually mean it. The Vibram Five Fingers really do make a difference in my foot strike, which changes my gait. All in all, the jogging is pleasant.

If I can't get the cardio-respiratory benefit from 2 miles of work, I'm not going to get it from 3 miles either. Simply picking up the pace from time to time will add variety.

Mark it Zero.

12-01-10 11:40 AM - Post#663369    

This seems very reasonable to me, the time frame of a couple of miles fits the bill...Not over doing it...The strength exercising still is needed imho, as we age, especially...

• Quoting:

"I live, I lift, I ache, I am." - "I don't mean to be rude, but...junk is for jerks" "No pain, no gain' isn’t a nursery rhyme, and 'only the strong survive" ...Etc... Had to put in this quote... Current Quote "Eat better, train harder, be tougher, think surer and rest morer." ~ Draper Dave Draper **** Age 73 Semper Fi... GAB

12-01-10 02:13 PM - Post#663398    

Did the DMPM
One Kalos Sthenos Get-Up, L/R
Three sets of Goblet Squats
Five sets of swings

Mark it Zero.

12-01-10 04:02 PM - Post#663417    

Today, I taught the swing and snatch...tired set of Coyote Pointers...

Daniel John Just handing down what I was handed down... Make a Difference. Live. Love. Laugh. Balance work, rest, play and pray (enjoy beauty and solitude) Sleep soundly. Drink Water. Eat veggies and protein. Walk. Wear your seat belt. Don’t smoke. Floss your teeth. Put weights overhead. Pick weights off the floor. Carry weights. Reread great books. Say thank you

12-02-10 01:02 AM - Post#663497    

• DanMartin Said:

The number of reps is "to taste", right?

My training log

12-02-10 01:20 AM - Post#663498    

• blkjss Said:

Its actually just do "some". Do more of stuff you suck at, less of stuff you need to maintain.

Kettlebells with Dan John

12-02-10 09:57 AM - Post#663531    

I think this whole thing can be summed up with the words 'more', 'better' and 'some'

'How much work should I be doing'?
Some

'How much water should I drink'?
More

'How good should my diet be'?
Better

The Dan John Dan Martin PMM
12-02-10 10:08 AM - Post#663533    

• blkjss Said:

To me, the end of the year challenge is two-fold. First, I want to work those three movements in good form. Second, use those three movements to simply (but not easily) increase my work capacity.

So, I guess it is to taste, but the plan is to do more work at the end of the year then I'm doing now. The key will be to not force it and maintain good form.

I'm not going to do the DMPM everyday, but there will be times when I do the DMPM 2-5 days in a row.

Mark it Zero.

12-03-10 10:07 AM - Post#663771    

• Dan John Said:

Sounds great. Call it the Velocity Diet for people who want to enjoy life, family, and friends.

Less Hercules, more Achilles.

12-07-10 10:58 PM - Post#664665    

• DanMartin Said:

Sorry dude, is it one set of Get Up or one rep of Get Up?

My training log

12-08-10 08:04 AM - Post#664707    

• blkjss Said:

One rep left, one rep right.

Mark it Zero.

12-08-10 08:51 AM - Post#664718    

• DanMartin Said:

Dan,
I know its about the movement, but typically what weight/size KB do you use?

The Dan John Dan Martin PMM
12-08-10 08:56 AM - Post#664720    

• RyanH Said:

I use a 53.

For the warm-up* I use a 36.

*I've pared the warm-up down once again. Just like anyone else, I want to be thorough, but my tendency is to use a myriad of movements to be comprehensive...which for me means more rather than better.

Waiters Walk
Hip flexor stretch/kneeling press work
Romanian Deadlift Stretch
Goblet Squat
Horse Stance (Same as bird dog stance, I would rather be a horse than a dog)
Kalos Sthenos Get-Up

Mark it Zero.

Re: The Dan John Dan Martin PMM
12-08-10 04:30 PM - Post#664825    

Re: The Dan John Dan Martin PMM
12-08-10 05:02 PM - Post#664831    

• bryce Said:

To me, the end of the year challenge is two-fold. First, I want to work those three movements in good form. Second, use those three movements to simply (but not easily) increase my work capacity.

So, I guess it is to taste, but the plan is to do more work at the end of the year then I'm doing now. The key will be to not force it and maintain good form.

I'm not going to do the DMPM everyday, but there will be times when I do the DMPM 2-5 days in a row.

12-08-10 05:17 PM - Post#664832    

Duderino

"Every social association that is not face-to-face is injurious to your health." Nassim Nicholas Taleb