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Machete's Hierarchy of Needs: Physiology, Part 2


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Foundation Reinforcement

 

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In fitness, where people seem to have trouble with starting out the most is staying the course. Building a foundation is slow, boring, and unrewarding, but to achieve long-term success one must stay the course. So continuing with my previous challenge, I shall be monitoring pretty much the same goals, but with a little more intensity and virtuosity.

 

AIR - breathe and meditate. I'm coughing-up the $13 for a month of Headspace (mostly because I like the structure). Maybe throw a nauli practice in once a week, because if Rickson does it, why not? I think the biggest thing that's blocking my motivation to meditate is the fact that I only do it because I've been told I should. I haven't really read compelling papers and articles on what exactly it does and why I should be doing it. I guess I can use this to reflect upon how a lot of people view exercising.

 

FOOD - track calories. I'm trying to climb up a bit in weight, and if I don't eat mindfully I tend to forget altogether. Goal is to log a minimum of 2500 calories daily because #MassIsInSession. Sunday meal prepping does seem to make everything easier, particularly preparing breakfast shakes for the week, because in the morning that one extra step could be the deciding factor between staying on track and just having Oreos.

 

SLEEP - get to bed earlier. Might be tough, since I'm working and training nights (which means I'll have to go to more BJJ morning classes), so I'll have to take some notes. Week 0 goal is 2300, then slowly move that back as the month progresses. The 56 weekly hours seem to take care of themselves.

 

Side Quest: The Trifecta

Barbells, Kettlebells, and Bodyweight--the StrongFirst trifecta. I will be utilizing each for my extracurricular S&C.

 

BJJ - 3 sessions a week or more

Barbell - Dan John's Minimalist Training

Bodyweight - Planche, Manna, Handstand, and the One-Arm Chinup work.

Kettlebell - Andrew Read's mass-building program. Also, Getups.

*seems like a lot, but I'm calculating my S&C will consist of 2, maybe 3 days.

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I love how you've put fitness as the side quest and life as the main. It's funny, but it's awesome and it makes sense. :D

 

Also, I've seen the video from which your picture is taken. That is a fun channel to watch. Oddly soothing.

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17 hours ago, Kishi said:

I love how you've put fitness as the side quest and life as the main. It's funny, but it's awesome and it makes sense. :D

 

Also, I've seen the video from which your picture is taken. That is a fun channel to watch. Oddly soothing.

 

Yeah, I feel like I've mostly got the fitnessing under control, but if they made a Man vs. Wild episode with me I would die on the second day because I'm too preoccupied with  following my Pull-up program rather than obtaining water and building shelter.

 

I think I saw one or two on Facebook (usually longer than expected), it absolutely is. It also emphasizes how pathetically unprepared I am for a mere power outage. Haha

 

 

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Missed BJJ because I slept too late, because I started dinner after 2100. Note: have dinner prepped earlier.

 

Morning Protein shakes prepped for the week. Around 500 cal each, with caffeine and protein.

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On 7/2/2017 at 5:54 PM, Machete said:

Goal is to log a minimum of 2500 calories daily because #MassIsInSession

 

Man, it's a good thing I know you're shorter than me by quite a margin.  Because old me would freak out that you work out like mad and eat 2500 calories to gain mass.  Also I love that hashtag.

 

22 hours ago, Machete said:

Yeah, I feel like I've mostly got the fitnessing under control, but if they made a Man vs. Wild episode with me I would die on the second day because I'm too preoccupied with  following my Pull-up program rather than obtaining water and building shelter.

 

Annnnnd I just snorted my coffee.  But I totally understand how that feels.  I kind of... avoid life for aikido a lot of times.

 

It's also just nice to see a life focused-challenge.

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On 7/4/2017 at 0:33 PM, RisenPhoenix said:

 

Man, it's a good thing I know you're shorter than me by quite a margin.  Because old me would freak out that you work out like mad and eat 2500 calories to gain mass.  Also I love that hashtag.

 

 

Annnnnd I just snorted my coffee.  But I totally understand how that feels.  I kind of... avoid life for aikido a lot of times.

 

It's also just nice to see a life focused-challenge.

 

I've been cutting down the volume quite a bit, mostly because teaching group classes is rather exhausting. (I average 5'500 steps / 2 miles just from walking around for each class.) But volume seems to be what feeds my gains. And yeah, the 2500 is my minimum, just because I forget to eat if I don't set one, and 3'000 takes quite a bit of effort (and cheese) to reach, I'd be fine with a couple of pounds by the end of this cycle.

 

Haha. I've been finding myself telling folks to take care of their home lives first before asking what exercises they can do at the gym to ___________. Took me a while to realize what I'm doing myself.

 

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Headspace is getting easier. I see what could be cool stuff available, but I'm going to maintain some discipline by finishing Basics 2 and 3 first and get my reps in.

 

I've mostly been hitting my calories if I spread them out more. Long days at work become an issue sometimes that I have to prep for. Frozen PB&J and non-diet sodas have been helping.

 

I've been getting to bed late, probably because I get home close to 2200 most days, and I try to cook something warm before bed. Bed by 2300 might be the best I can hope for in my current situation.

 

Made it to BJJ once, and I might miss the week. Shoulder and back are bothering me, and I'd rather miss a week than get taken out for longer. Age is starting to catch up. More warmup needed. Got my Day 1 S&C done, and hoping to do Day 2 today. Those Long Cycles... I have been caught completely off-guard.

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You know, it's weird. I've had to get back on Team Breakfast and wound up gravitating back toward the many meals over the course of the day route. It's actually easier... or no harder, at least, than the IF. It's easier to get down at night if you don't have to eat a whole day's worth of calories. Who knew?

 

I feel you on age catching up. That bloody elbow of mine won't stop barking at me. Think I'm going to need to take down TGUs for a while and work on getting that healed. This age thing. I'm not a fan.

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The amount of knowledge I glean from just the random links you have buried in your posts is absurd. Thank you for all the great info. Tonight's readings will about nauli and Dan John's Minimalist training. Great stuff.

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22 hours ago, Kishi said:

You know, it's weird. I've had to get back on Team Breakfast and wound up gravitating back toward the many meals over the course of the day route. It's actually easier... or no harder, at least, than the IF. It's easier to get down at night if you don't have to eat a whole day's worth of calories. Who knew?

 

I feel you on age catching up. That bloody elbow of mine won't stop barking at me. Think I'm going to need to take down TGUs for a while and work on getting that healed. This age thing. I'm not a fan.

 

That's what I've been learning lately listening to Mike Israetel. Some guys get finicky about the science that they completely discount Bro Science (i.e. what the best have been doing for years). I mean if all of the biggest guys eat every 3 hours, maybe there's something to it. "Well acktually, science says meal timing doesn't matter. You're stoopid for eating more than 3 times a day." - guy with zero gainz

 

19 hours ago, Rooks said:

The amount of knowledge I glean from just the random links you have buried in your posts is absurd. Thank you for all the great info. Tonight's readings will about nauli and Dan John's Minimalist training. Great stuff.

 

My pleasure. I like bookmarking these links. I think I've crashed my computer many times from having so many tabs open. (And the sad thing is they're not even porn tabs.) Been watching your kettlebell videos on the Instagrams, by the way. Very cool stuff. And great find on that KB set. How heavy is your biggest one?

 

 

 

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Home by 2200, bed by 0100 again. Meditated, cooked dinner, had tea, and got distracted by the TV. Reality TV is disgusting--I despise it, and I despise even more the fact that I can't look away. Dammit. The flesh is weak. Calories are still good, I seem to have more room for carbs.

 

Some Power Snatches and Squats, and short Long Cycles yesterday after work. I never realized how much I hate high-rep Squatting. I guess that means I have to get my reps in.

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20 hours ago, Machete said:

My pleasure. I like bookmarking these links. I think I've crashed my computer many times from having so many tabs open. (And the sad thing is they're not even porn tabs.) Been watching your kettlebell videos on the Instagrams, by the way. Very cool stuff. And great find on that KB set. How heavy is your biggest one?

 

I've got a 40kg Ader, and 2 36kg Vulcan. I scored all them from @The Most Loathed. He was down-sizing since he's moving out of his house. I've been having some fun just experimenting with them. Definitely have a lot of work to feel comfortable with them, but I can totally see why people love them. 

 

20 hours ago, Machete said:

TV is disgusting--I despise it, and I despise even more the fact that I can't look away. Dammit. The flesh is weak.

 

I feel that way about the "recommended" page on Instagram right now. I just scroll and scroll and scroll. I know I should put it down and go read a book, but ugh... frickin' electronic crack.

 

20 hours ago, Machete said:

That's what I've been learning lately listening to Mike Israetel. Some guys get finicky about the science that they completely discount Bro Science (i.e. what the best have been doing for years). I mean if all of the biggest guys eat every 3 hours, maybe there's something to it. "Well acktually, science says meal timing doesn't matter. You're stoopid for eating more than 3 times a day." - guy with zero gainz

 

I'm leaning more towards IF currently simply because of the age topic you talked about. There's a lot of research that seems to show it helps with inflammation and is a better approach for longevity. I don't want to become a mass monster. I just want to still be lifting something when I'm 60.

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On 7/9/2017 at 2:03 PM, Rooks said:

 

I've got a 40kg Ader, and 2 36kg Vulcan. I scored all them from @The Most Loathed. He was down-sizing since he's moving out of his house. I've been having some fun just experimenting with them. Definitely have a lot of work to feel comfortable with them, but I can totally see why people love them. 

 

 

I feel that way about the "recommended" page on Instagram right now. I just scroll and scroll and scroll. I know I should put it down and go read a book, but ugh... frickin' electronic crack.

 

 

I'm leaning more towards IF currently simply because of the age topic you talked about. There's a lot of research that seems to show it helps with inflammation and is a better approach for longevity. I don't want to become a mass monster. I just want to still be lifting something when I'm 60.

 

NICE. I've rigged-up a ghetto 36/37kg. I don't know if I should buy a 36 then a 40 or just go straight to a 40 for my S&S practice.

 

 

Mass monster is my goal. (To be fair, I'd consider myself a mass monster at 150 lbs. Haha)

 

 

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Officially starting, missed another meditation day and having late nights since my brother came to visit. Haven't prepped any meals, but I've met calories due to pizza and Chinese food.

 

Long Cycles kicked my ass yesterday, as I was supposed to do 4 sets and only completed 2. HRV was low, and groin pull from May is still bothering me. #PoorPeopleProblems

 

Signed up for a small BJJ competition at the end of the month, just to light a fire under my ass, but also to keep my ass in check with injuries.

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Training my coworker has led to some later nights. I'll be working on trying to get out before 10 and hitting the bed before 12. The TV might be messing with me, we'll have to start a lights out time here.

 

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Missed Monday morning Jiu-jitsu because another late night. Headspace has mostly been consistent, I'm on Basics 3 now with 5 days left. I've been consistent with the calories, the weight has been generally the same. I'll check at the end of the challenge and probably increase.

 

Late nights have been messing with my training schedule as well, as I end up sleeping in all the time. I really don't want to go under 50 hours of sleep a week.

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It's probably not good to go below 50 hours of sleep a week if you can help it. As someone who routinely has to, I don't recommend it. 0/10. No stars.

 

Are the late nights a temporary thing for training the coworker? Or is there an underlying process at work that needs to be addressed?

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2 minutes ago, Kishi said:

It's probably not good to go below 50 hours of sleep a week if you can help it. As someone who routinely has to, I don't recommend it. 0/10. No stars.

 

Are the late nights a temporary thing for training the coworker? Or is there an underlying process at work that needs to be addressed?

 

He's training for a match. I'd like to develop good relationships with my co-workers as much as possible. Maybe they'll help me out with the selling.

 

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Tried a 16-hour fast in an attempt to get to sleep early. Didn't work. Laid in bed for like 2+ hours. I'm just leaving the alarm on every day, as I've been oversleeping most days. (60 hours total last week.) Calories have been consistently up, but I don't have enough data to see a weight trend yet. Missed 2 days of Headspace and I'm on Day 27, almost done with the Foundation pack. Noticing that I drift off into thinking about bullshit when I do it lying down, so sitting might be more productive.

 

Made it to 3 rolls last week, and I'm feeling quite ready. I'll try to get two light rolls in this week. Ditched Read's Long Cycle program, as the ladders were taking too long, and went for Dan John's Armor Building Complex instead. EMOMs seem to be the way to go to compress training time. Been concentrating on GB Handstands and Movement. My wrists seem to take a hell of a beating with Handstands when done with frequency. Might have to up it a bit later.

 

Competition is on Saturday. I don't know how I feel about it, I haven't competed in over a year and have rarely rolled with people my size. We'll see how it goes. Perhaps after I'll try to get a total in for the Warriors' virtual lifting comp, to find my maxes for my eventual strength cycle. Or maybe just to have a guy have a 5-lift Supertotal, because #MonksCanLiftHeavyShitAsWell.

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On 7/21/2017 at 1:15 PM, Machete said:

Training my coworker has led to some later nights. I'll be working on trying to get out before 10 and hitting the bed before 12. The TV might be messing with me, we'll have to start a lights out time here.

 

I found that I'm super sensitive to blue light, so I try to avoid screens that don't have a bluelight filter on pretty much from 9PM onwards.  It made a huge difference in how fast I fell asleep, because I historically was/am a person who just can't fall asleep.  Doesn't stop the occasional insomnia, but eh, shit happens.

 

1 hour ago, Machete said:

#MonksCanLiftHeavyShitAsWell.

 

Also I adore this hashtag.

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19 hours ago, RisenPhoenix said:

 

I found that I'm super sensitive to blue light, so I try to avoid screens that don't have a bluelight filter on pretty much from 9PM onwards.  It made a huge difference in how fast I fell asleep, because I historically was/am a person who just can't fall asleep.  Doesn't stop the occasional insomnia, but eh, shit happens.

 

 

Also I adore this hashtag.

 

I've had some kind of filter on the iPhone that maybe does it. The Kindle probably doesn't. The bluetooth headset I use blinks straight blue, so that might have to leave the room. Usually sleep isn't that big of an issue, most of the time it's in waking up.

 

Haha. It's great when people see those. Hashtagging is such a weird thing because creativity isn't really rewarded, but I really like when people ironically use them for clever tags that will only ever have a few hits.

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On 7/24/2017 at 0:14 PM, Machete said:

Or maybe just to have a guy have a 5-lift Supertotal, because #MonksCanLiftHeavyShitAsWell.

 

I always liked doing Super Totals, but I always felt like it was inappropriate to call mine "Super". #SoSoWeak #WeakAtHashtagsAsWell

 

3 hours ago, Machete said:

I've had some kind of filter on the iPhone that maybe does it. The Kindle probably doesn't. The bluetooth headset I use blinks straight blue, so that might have to leave the room. Usually sleep isn't that big of an issue, most of the time it's in waking up.

 

Interesting. We were just chatting about this in TML's thread. The iPhone and Mac OS X have something called Night Shift now which dims blue light. I have looked for anything for my Android phone yet, but mainly because I try and turn my phone off at around 9pm and try to head to bed around 10 so it hasn't really been an issue.

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22 hours ago, Rooks said:

 

I always liked doing Super Totals, but I always felt like it was inappropriate to call mine "Super". #SoSoWeak #WeakAtHashtagsAsWell

 

 

Interesting. We were just chatting about this in TML's thread. The iPhone and Mac OS X have something called Night Shift now which dims blue light. I have looked for anything for my Android phone yet, but mainly because I try and turn my phone off at around 9pm and try to head to bed around 10 so it hasn't really been an issue.

 

Haha. Super is super. A participation ribbon is fine when only a few people get it. I'm surprised not a lot of people are just going for it, considering our how many CrossFitters we have here.

 

Yeah, that's it. Night Shift. Don't really know if it's working, but I have it on anyway.

 

20 hours ago, Kishi said:

#CantHashIt

 

Is there a thread around here for Dad Jokes and puns?

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On 7/26/2017 at 1:12 PM, Kishi said:

 

Yeah, but it wouldn't apply to me since I'm not a Dad. I just make Dad jokes.

 

That's right. I'm a Faux-Pa. :D

 

disbelief.gif

 

One of my training partners is really honing his dad joke game since his daughter was born. I suspect mostly to embarrass her in public when she's old enough.

 

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Might have found a spot to hit up Headspace and not be disturbed. I've been able to sit in the parking lot as I get home at night, along with at least one other creep.

 

 

 

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Issues have been brought up at work about my circuit training class, I'm making people lift [relatively] heavy and it's not looking "dynamic" like a typical "boot camp." Primarily I think because of two ladies who showed up and had issues with every exercise, because apparently one had a torn rotator cuff and the other had surgery the previous day (yet still found it prudent to show up for a class at a UFC Gym called Daily Ultimate Training). We started out with some ground-based movements, a few Turkish Getups, a review of the Swing (mostly to check if anyone was doing it unsafely), and a 20-minute on-the-minute workout alternating kettlebell Swings and a dumbell complex. I'm not entirely sure what the vision of this class is supposed to be, but with the ones I've seen led by other trainers they rotate through stations and utilize a bunch of equipment like Rattle Ropes, tires, agility ladders, med balls, plyo boxes, etc. I do this occasionally, but I either go with a variation of Fight Gone Bad (it's a UFC Gym after all) or an odd lift Strongman-type circuit, instead of what I usually see with [what I think are] sissy exercises like crunches, shitty push-ups, and curl-to-Arnold presses with 3-5 pound dumbells ([participating] ladies in my class were pressing no less than 20). It's a commercial gym after all, and we're trying to sell private sessions, so I've been instructed "not to teach them too much" and just get them moving and sweaty. I don't know if this class is supposed to make them entertained by shiny things, or it's supposed to make them feel out of shape, and both end up with them buying more training sessions. To be fair, I taught group classes for 2 years, and I gave everything away. I only had 2 paying regulars out of that. My fitness manager is of the philosophy of destroying people in their workouts, and he's currently doing a lot better than I am.

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