Thursday, July 18, 2024

2 - Fighter Pull Up Program 3rm and One Arm Push-Ups - 07/18/2024

 Day 2 - Fighter Pull Up Program 3rm and One Arm Push-Ups - 07/18/2024

  • Warm-Up
    • Joint Circles
    • Toe Touch/Reach Overhead
    • Stick Dislocates
  • Chin Ups
    • 3.2.1.1
  • One Arm Push-Ups (Regressions/Progressions)
    • Grease the Groove
  • Pre-Bed Stretching
    • Standing Quad Hold
    • 90/90 Stretch
    • QL Straddle (Crossed Legs)
    • Calf Towel Stretch
    • Passive Bar Hang
Health Numbers
  • Weight
    • 222.2 
  • Resting Heart Rate
    • 63 bpm
  • Yesterday's Step Count
    • 2,361

Wednesday, July 17, 2024

1 - Fighter Pull Up Program 3rm and One Arm Push-Ups - 07/17/2024

 Day 1 - Fighter Pull Up Program 3rm and One Arm Push-Ups - 07/17/2024

  • Warm-Up
    • Joint Circles
    • Toe Touch/Reach Overhead
    • Stick Dislocates
  • Chin Ups
    • 3.2.1.1
  • One Arm Push-Ups (Regressions/Progressions)
    • Grease the Groove
  • Pre-Bed Stretching
    • Standing Quad Hold
    • 90/90 Stretch
    • QL Straddle (Crossed Legs)
    • Calf Towel Stretch
    • Passive Bar Hang
Health Numbers
  • Weight
    • 222.2 
  • Resting Heart Rate
    • 64 bpm
  • Yesterday's Step Count
    • 14,025

The Fighter Pull-Up Plan and the Naked Warrior


The Fighter Pull-Up Plan

By Adam Mundorf

The Fighter Pull-Up Plan
The Fighter Pull-Up Plan is a fantastic plan by an unknown Russian author but popularized by Pavel Tsatsouline.  It allows you to gradually build up reps in the pull-up without even really realizing it.  I love doing pull ups so I'll enjoy this a lot.  The exact rep scheme is kind of a lot to post on here so I'll skip that for now but if you want to learn more here's the link : The Figher Pullup Program Revisited .  Eventually, I'll probably move to weighted pull-ups once I top 20 pull ups in a set.  I think that's a decent goal. Then, I eventually want to reach a 1/2 Bodyweight chin up.

The Naked Warrior
The Naked Warrior is a book by Pavel Tsatsouline centering around two main movements : the one arm push-up and the pistol squat.  The way to progress these two movements is to do them frequently throughout the day using various progressions and regressions.

I chose to go with just the one arm push-up for simplicity's sake.  Huh, interesting push and a pull.  So, everyday I will perform some one arm push-up variants randomly throughout the day.  Sometimes against the wall, other times against counters and sometimes against progressively lower bases.  Overtime I will master form and reach a perfect one arm push-up almost effortlessly.

Mobility and Stretching
  • Warm-Up (Before Chin Ups)
    • Joint Circles
    • Toe Touch/Reach Overhead
    • Stick Dislocates
  • Pre-Bed Stretching (Workout Day)
    • Standing Quad Stretch
    • 90/90 Stretch
    • QL Stretch (Crossed Legs)
    • Towel Calf Stretch 
    • Passive Bar Hang
  • Mobility and Stretching (Pre-Bed) (Off Day)
    • Joint Circles
    • Toe Touch/Reach Overhead
    • Stick Dislocates
    • Standing Quad Stretch
    • 90/90 Stretch
    • QL Stretch (Crossed Legs)
    • Towel Calf Stretch
    • Passive Bar Hang
Chalk
I recommend you use chalk for this program.  It takes all of the environmental factors out of it and allows you just to focus on getting your chin over the bar.

Thank you for Reading.

My View on Diet and Nutrition : Simple Outline

My View on Diet and Nutrition

Simple Outline

By Adam Mundorf

My View on Diet and Nutrition
I've had my struggles with food throughout the years, from body dysmorphia in my teens to binge eating in my adulthood.  Regardless, I have some ideas that I have found make sense and work well for me when I apply them.  I'm a huge proponent of the Warrior Diet style of eating created by Ori Hofmekler.  During the day you keep calories minimal or carefully applied.  At night, you eat to your hearts content.  I feel that this style of eating is much more intuitive and conducive to a healthy life.  We've all had that large lunch in the middle of the day that leaves you feeling more tired and unproductive.  The Warrior Diet aims to avoid that.  During the day you keep it light and at night when you're relaxing after a long day lived, you eat to your hearts content during rest.  In the next session I'll lay it all out.

Simple Outline
  • Day-time
    • Water
    • Little Caffeine
      • I personally don't use caffeine anymore but there's nothing wrong with some coffee, tea or zero calorie energy drinks.
    • Fruit
    • Raw Vegetables
    • Light Protein
      • Yogurt
      • Whey Protein Concentrate
      • Nuts
      • Milk
  • Night-time
    • Large Salad
    • Steamed Vegetables
    • Protein Source
      • Meat
        • I personally don't eat meat but there's nothing wrong with it.
      • Eggs
      • Fish
      • Pizza 
    • Carb or Fat Source
      • Nuts
        • I don't really use fat sources because I cook with butter and olive oil plus I consume whole fat dairy.
      • Rice
        • I only use rice after days where I eat eggs.
  • Intuition
    • It's important to realize that the Warrior Diet style of eating is based on intuition and personal feeling.  You're not a robot and you need to keep your eating style flexible depending on circumstances.  Use your head.
    • Some days you might just drink water during the day.  Other days you might have some fruit and light protein snacks.  Other days, you might have to fast for a day or two.  It's all good, stay flexible.
  • Hypertrophy
    • If you're looking to gain muscle and want to change this dietary process, here are a couple ideas for you :
      • Add in a small pre-workout snack of protein with a bit of fruit.
        • Maybe a glass of milk with a banana or something of the sort.
      • Pulse feed some light protein meals throughout the day, every 3 to 4 hours.
        • Milk with some fruit.
        • A salad with a handful of nuts.
        • Yogurt with Fruit
  • Supplements
    • Whey Protein Concentrate
    • Creatine
When to 'Cheat' LOL
I hate that word cheating.  Nonetheless I think it's important to let loose often.  Listen, we eat to live not live to eat.  You have to enjoy yourself on this journey especially, if you're not a professional athlete or something.

Just take every 'off day' and be a bit looser.  Have your normal salad, steamed vegetables and then treat yourself to your favorite protein source.  I like pizza as my preferred choice.  

Then when you finish a cycle of a program (generally you take a couple days off), you can keep your normal salad, steamed vegetables and pizza BUT add some ice cream/snacks at the end of your heart desires.

I think this method provides balance and allows you to enjoy your favorite foods without losing your mind.

You get the point.

Thanks for Reading.

A Return to Form - The Less I Knew, The Better Off I Was - My Path to Muscle and Might : Do the Dang Programs As Written - When to Skip - What I Will Track - A Final Note

 A Return to Form

The Less I Knew, The Better Off I Was

My Path to Muscle and Might : Do the Dang Program As Written

By Adam Mundorf

A Return to Form

Life has a way of sweeping you along.  Whether it's getting caught in the minutia of everyday life or you make mistakes, sometimes you forget what originally made you feel your best. There was a time in my life when I felt strong, confident and healthy.  As Dan John says : "It worked so well, I stopped doing it."  This is my return to form, I have wasted enough of my time.

The Less I Knew, The Better Off I Was

Man, sometimes only having one option is the best option.  This was my origin in physical training, I had one book : Enter the Kettlebell by Pavel.  That was the only book on physical training that I owned and thus it was the only thing I followed.  My results were extraordinary and left me feeling fantastic.  Then the problems hit : I started buying more books and began losing course.  I began mixing programs like I was some sort of alchemist.  I began hearing multiple opinions about different aspects of physical training and suddenly my mind was muddled with contradictions.  Are weights healthy or are calisthenics better?  Should I skip breakfast or skip dinner?  Should I do the program minimum or the Rite of Passage?

Don't be so open-minded that your brain falls out.  Pavel wrote a great article a while back : When You Don't Know What You Believe...

How I wish I could go back to being 'naive' about things.  The more I think about it, the more I realize I can!  All I need to do is put on my blinders and have a one book/program policy.  Everything else stays on the shelf.

My Path to Muscle and Might (Maybe) : Do the Dang Programs as Written 

As much as I've jumped from thing to thing over the years, I have still gleaned valuable insight into proper program progressions and what a good path forward is.  This is my path to Muscle and Might :

  1. Fighter Pull-Up Plan with Grease the Groove One Arm Push-Ups
    1. Reach a beast chin up.
    2. Reach a perfect one arm push-up along the way.
  2. Rite of Passage
    1. 1/2 Bodyweight Press
    2. 200 Snatches in 10 Minutes with 24kg
  3. Return of the Kettlebell
    1. Bodyweight Press with Double Kettlebells
    2. Long Cycle Clean and Jerk with 32kg
      1. Goal Dependent on Bodyweight.
        1. If you're 200 pounds you'll have to put up 20 reps.
  4. Quick and the Dead with Kettlebell Muscle Rotated in 12 Week Blocks
    1. Keep on Rotating until 32kg is Reached in Kettlebell Muscle.
This leads me to another topic of : Do the Dang Programs As Written!  All too often, people (myself especially) will add more to a program or change a program for no good reason other than their own ego.  The egg does not teach the chicken, trust the program and the author.  Make no substitutions.  Have a one book/program policy.  Now, this doesn't mean don't do mobility and/or stretch.  If a program has that included, then do that but if it doesn't don't neglect your joints/tendons just to promote program purity.

When to Skip
If you have a day where you literally have no time.  Skip and pick up where you left off.  Your body doesn't know the difference between 7 or 8 days, just stick with it and don't change course!

I am now 31 years old.  This is my path going forward.  No more wasting time, no more jumping from thing to thing.....only slow and methodical progress.

What I Will Track
I just got a FitBit tracker and a new scale, so I will be tracking my steps - resting heart rate - weight.  This will help me to see how my health is progressing.  Steps show my daily activity, scale helps me watch my weight and the resting heart rate will gauge my overall recovery.

A Final Note
A change in direction just causes an illusion of progress.  In the past I would change direction and would thus progress no where.  No longer.  No more deleting blogs and starting over, if I struggle and if I fall, I won't give up and will continue until I complete the path I'm on.  Not only that, I will post it for all to see.

Thank you for reading

Adam Mundorf

Thank you for reading.

2 - Fighter Pull Up Program 3rm and One Arm Push-Ups - 07/18/2024

  Day 2 - Fighter Pull Up Program 3rm and One Arm Push-Ups - 07/18/2024 Warm-Up Joint Circles Toe Touch/Reach Overhead Stick Dislocates Chin...