“Live a good life. If there are gods and they are just, then they will not care how devout you have been, but will welcome you based on the virtues you have lived by. If there are gods, but unjust, then you should not want to worship them. If there are no gods, then you will be gone, but will have lived a noble life that will live on in the memories of your loved one”.
Ã¢?? Marcus Aurelius
For Lunch yesterday I had almond crusted Salmon, green beans, kale and salted pecans(about 480 cal, 60 grams pro, 28 grams carbs). The sups were 2 gram fish oil and Iodine.
I’m not a big fan of protein powders. In the 90’s and early 2000 I consumed at least a 100 grams of protein from protein powders daily. Then I decided to try advice from John Berardi, and only use those powders very infrequently. I feel better and recover quicker on grass fed whole food protein sources versus powders. I get about 200-250 grams a day. When I’m training for a BJJ NO GI/Submission Wrestling tournament I up my protein by 50 grams.
Yesterday’s PM training:
Warm-up: 5 minutes of treadmill running, joint rotations, glute activation drill, dynamic stretching.
A. First circuit:
- KB Cleans 100lbx5x5x5x5
- KB Swings 100lbx10x10x10x10
- Glute Bridges 25x25x25x25 no load
B. Main Session:
- DB Floor Press 70x5x80x3x90x5(planned x1)x105x2, I accentuated the eccentric on last 2 sets(10 sec lowering).
- Chin-Ups x50
C. MetCon circuit:
- Burpees 6x5x4x3
- Chair Dips 30x20x15x10
- Jump Rope 1minx1minx1minx1min
- Diamond Push-ups 12x10x9x8
- Inch worm 5x5x5x5
D. Power endurance short
- Tabata cycle sprints with mouthful of water.
Cool down-15 minutes of yoga.
I drank a Core Power chocolate milk before and after(about 52 gram pro and about 50 gram carbs). After I had 2 grams fish oil, 6000IU Vit D3, 500 mg Curcumin, Elite Pro Mineral Support and Rez-V. For dinner I had a Grass fed Bison burger with sweet potato fries, lots of spinach and low sodium high potassium salt fortified with iodine(about 518 cal, 59 grams pro and 32 grams carb). Before bed I had a protein shake consisting of Micellar Casein and Milk Protein Isolate(160 cal, 40 grams pro, 0 carbs).
Overall it was a good session. I was worn out from a long, stressful day at work and early AM training. But I completed it and conquered yet another day.
On training with a mouthful of water.
In preparation for war Apache boys were taught to run, and some fathers, to train the child to breathe through his nose when so doing, made a son fill his mouth with water before a race and spit it out afterward to prove he had not swallowed it to take in air more easily through his mouth. Mouth breathing made one thirsty, and in the desert that could be deadly.
The Spartans also used this technique during long marches. If they spit the water out they would be beaten severely. I’m not a fan of the Spartans, the boy fuckers. But they did have interesting ideas.