220 minus age, and then some

To use this formula correctly you mut first determine your resting heart rate by taking your pulse just upon waking, for three mornigns in a row. You may not want to wait that long but I apologize, I do not care. Take your heart rate in the morning and it is spot on. Taken at night and it will mislead you. But read on. . .
take your pulse for 1 full minute. have the clock ready. No coffee. Add all of them together, and divide by 3, to get the average.

Let's say your average is 60 beats per minute.

(220) - (your age) = MaxHR

(MaxHR) - (resting heart rate) = HRR

(HRR) x (60% to 80%) = training range %

(training range %) + (resting heart rate) = (your target training zone)

so,

220 - 35 = 185 (MaxHR)

185 - 60 = 125 (HRR)

125 x .6 = 75 (60% training percentage)

125 x .8 = 100 (80% training percentage)

75 + 60 = 135 (target training zone, in beats per minute)
100 + 60 = 160 (target training zone, in beats per minute)

So, your target training zone, in beats per minute is 135 to 160. Of course, to get a 15 second target simply divide each number by 4. That would be 34 to 40 beats over 15 seconds. When counting beats, start with the first beat as zero: ie. 0-1-2-3-4...38-39-40.


My calculations.
28 years old resting HR of 52 beats per minute.

220-28 = 192
192-52 resting heart rate = 140
140 x 65% (low end for activity) = 91 (high end) = 119
91+52= 143 beats per minute
119+52= 171 beats per minute

My training zone would be 140-170. If I were to use layman's math to estimate my anaerobic threshold, I would aim for my heart rate to top 180 BPM in various arenas and conditions. You will follow a similar set of guidelines to slim your naked parts for the next 5 weeks.. Step one is finding your true resting heart rate. That means you must wait until the next morning, and immediately after waking, find your pulse and count as many beats fall in 10 seconds. Multiply that # by SIX and you have a RHR. Leave a note for yourself so you remember to execute. Your RHR right now may not be accurate. Caffeine, stress, blah blah blah. . .

Your Resting heart rate will be used in the Karvonen Formula (above) to establish your training zone, consisting of Low End and High End numbers in beats per minute (BPM). Said numbers will then be set as goals to attain, with deviation, during training.

7 sets of drills using and undulating pattern of minutes and seconds with the drills summarily at your discretion.

Round One
Heart rate check after every set.
Set 1- :30 of pulling drill, rest :30
Set 2- :45 of pressing drill. rest :30
Set 3- 1:00 of pulling drill, rest :45
Set 4- 1:30 of pressing drill, rest :45
Set 5- 1:15 of pulling drill, rest :45
Set 6- 1:00 of pressing drill, rest :30
Set 7- :45 of static drill, done.
6:45 work, 3:45 rest.

Round two, maintain a heart rate in beats per minute which was the highest number from the previous round. Check HR after odd numbered sets.
Set 1- :45 press, rest :15
Set 2- 1:00 pull, rest :30
Set 3- :45 pull, rest :15
Set 4- 1:00 press, rest :30
Set 5- :45 press, rest :15
Set 6- 1:00 pull, :30 rest
Set 7- 1:15 pull, done.
6:30 work, 2:15 rest

Round three, maintain a heart rate equal to the highest total in round two.
Alpha- 3:00 of 6 varying stations, :30 each. (e.g. pull-ups, squats, jumps, etc.)
Bravo- 1:00 jump rope
Charlie- rest 1/3 total work time, repeat for three rotations.

Pulls
Kettlebell Swings, High Pull variations., snatches, double kettlebell cleans
Evil Wheels, Full Contact Twists, rotational KB towel swings or tornado ball,
Pull-ups (all variations), bodyweight rows, Pullovers/chops

Presses
Push Ups, all forms, (elevated when modified), Squat thrusts, tiger bend push ups,
Kettlebell or barbell push-presses or jerks
Squat and Press (segregated), or Thruster (squat-to-press uninterrupted)
Box Jumps, or any short burst, repetitive jumping movement, to include
Explosive stationary lunges, lateral movement, etc.

Jane Doe
42 years old (and hot), resting heart rate of 60.

220-42 = 178
178-60 = 118
118 x 65% low end, x 85% high end = 77, 100
77+60= 137 low end
100+60= 160 high end
Training Zone 135-165

Round One Mission: Heart rate monitoring, Heart rate check after every set.

Set 1- :30 of swings, rest :30
Set 2- :45 of push ups,. rest :30
Set 3- 1:00 of Snatches, rest :45
Set 4- 1:30 of Squat Thrusts, rest :45
Set 5- 1:15 of Pull Ups, rest :45
Set 6- 1:00 of high pulls, rest :30
Set 7- :45 of Table-Top, done.

Round Two, maintain a heart rate in beats per minute which was the highest number from the previous round. Check HR after odd numbered sets.
Set 1- :45 double push presses, rest :15
Set 2- 1:00 1 leg dead lifts, rest :30
Set 3- :45 push ups, rest :15
Set 4- 1:00 double cleans, rest :30
Set 5- :45 Evil Wheels, rest :15
Set 6- 1:00 lunges, :30 rest
Set 7- 1:15 snatches, done.


Round Three, maintain a heart rate equal to the highest total in round two.
Alpha- 3:00 of 6 varying stations visiting each for:30.
(squat thrusts, push presses, evil wheels, lunges, pull ups, towel swings)
Bravo- 1:00 jump rope
Charlie- rest 1/3 total work time, repeat for three rotations.
Heart rate check after every set.

Use these training frames for two workouts every 5 days for the upcoming month. Rest at least 1 day between sessions. At the end of the 5 weeks, check your resting HR again in the waking moments of your day, and record it. Modify your training to further whatever goals you have then. Or pay me to do it for you. This was your holiday freebie.

Eat Your Words. . .

I tried to join the 700 club today. It didn't work for me. I bailed at 450 and felt great doing so in that just 48 hours ago my legs failed me completely. In an attempt to train for a 5Th straight day, with visions of 400m, 600m, and 1000m distances dancing in my head, my legs, victims of many body-weight lunges during MTW's training, were straight up UNAVAILABLE. The downhill shuffle/warm-up drills I picked were stellar, and if I hadn't felt so good at the start of this session I would not have felt so BAD at the end. When I got to the track, the 400m took the swing out of my Richard, and the 600m run robbed me of any hope fueling a 1000m time trial. I was clowned, on my home turf, on a relatively warm day, in an arena of empty seats. Somehow, that made the whole failure to launch harder to stomach. I forced myself to endure A 1400M uphill run/walk Guerrilla style on the way home, which allowed me to still pee standing up, like the male homo erectus I claim to be, though the aborted 1000m attempt would certainly spell otherwise. Today was different. I called Mike, who, as you know, is always down, and we went after 700. Stopping at 450 was the smart thing to do, as he is on his second week of Pavel's "Hot Wheels in 10 program" and my neck was just not up to 700 reps. Standby for debrief: My counts are not the same as my partner's

Pull Ups 3-7-5-5-5 (25 in 6:00)

Wailers 1 set of 70 non stop, in 6:30

Push Ups 10-10-10-10-10-10-5 (65 total for me, as Mike and I went 10 for 10 all the way up to the end, e.g. 10 myself, 10 Mike, repeat)

Snatches 20KG x 10R-10L-10R-10L-15R-15L (70, in 2:57, HR 175 BPM)

Squat Thrusts x 70 in the following fashion: Myself 1, Mike 1, all the way to 30, and then from 30-70 we went by 2's. This took 8 minutes, and amazingly my HR was above 170 the entire time. Our total time in was about 41:00, we knew jerks and anything else was asking quite much of ourselves, so we tackled the swing/HP with ferocity.

20KG Swing 10RL + 20 Two Handed Hot Potato in :53, HR 175 BPM, rest :45
20KG Swing 10RL + 20 Two Handed Hot Potato in :52, HR 175 BPM, rest :45
20KG Swing 10RL + 20 Two Handed Hot Potato in :55, HR 180 BPM, rest :45
20KG Swing 10R + 10 Two Handed Hot Potato, done. These rounds completed in 5:16
5 Pull Ups + 5 Push Ups, DONE.

Total Time 50:08

manly. . .

Deconstruct/Rebuild

Recommended training protocols
2 weeks out from a 1,000 Rep Challenge:

Prep Workout 1
275 total reps, working with 25 reps of the following drills:
Jerks
Squat Thrusts
Push Ups
Pull Ups
Wailers
Snatches
Hot Potato
Supermen
Swings
Anchored Knee Raises
BW Lunges
Rest 7 Days

Workout 2
500 total reps of the following drills
100 Swings
100 two handed Hot Potato
(5 sets of 20 swings, 20 HP)
75 Push Ups (3 sets of 25 or 3 sets of 10 + 3 sets of 15)
75 Reverse BW Lunges
50 Jerks (TBD)
50 Squat Thrusts (TBD)
Rest 5 days

Workout 3
Game Day

Kettlebell Training promotes a healthy lifestyle

1100 hours Monday
Press 20KG
Alternate for 5 x 5 Dbl
2 sets x 8 RL
1 set x 8 dbl.

Renegade Row x 3 sets of 5 RL

Farmers Walk DBL 20kg
1:15, rest 2:00
Towel Grip 40 paces out and back x 2 sets, final HR 140 BPM.

The revelation: Yesterday's conversation between D Mc.Diesel, CD, and myself came at a moment shortly after I grabbed a handful of softening gluteal tissue and sent a chill up and down me backside. I had to get off the aerobic trip and go back to the days of Tyler Durden and Keyser Soze. It was time to scrape my body back into the squared circle. Diesel asked about activity that would get a lean-mass-minded individual to burn fat, and the three of us were off trading thoughts. Three RKCs flexing the mental and I was psyched about being there. With Diesel Dawn's questions and contributions plus the ensuing grammar that Carrie and I came out with,
I developed a new deal. Push the threshold, push the threshold, push the threshold.
I can get nasty with aerobics on guts if the day comes to it.

The Call:
Sprints and Farmer's walks to replace runs of more than 2.5 miles, or 1,000M. Given Thursday night's revelation, Part 1, I had to include the 1,000M into any outline for the future months' training.

1,000M Run performed 1-2 times a week, as either the 10 laps organic to a Man Maker or as a 1,000M burst.

High Rep push ups and high volume doses of Pull Ups will continue.

Double KB work is within reach as a training staple for a pair of 16KG and soon 20KGs.

The physical residue of riding my commuter bicycle has been factored in and lots of down dogs, hip stretches, and extension work will stave off any traveler's wounds.
I hope.

Stay tuned for new vids based around songs I have always wanted to set motion to. View vids through here: http://mainlinekettlebells.com/kettlebell-video-tutorials.htm

PM Session
1610 Hours, in my living room, aiming for a heart rate over 160 from swings. Here is what I came up with:
Swing 24kg x 3 sets of 10RL 32kg x 2 sets of 10RL
[HR never went beyond 145 BPM until I cranked out]
Snatch 24kg x 10RL HR 145+, rest 2:30
Alternating Tactical Lunge BW x 2 sets of 25 in under 2:00 both times, resting :30 between the sets.

SIT REP

Beginning at 1100 hours. Set of Push Ups every 20:00. First five sets backed by variations of 20 swings.
10 sets total, 10-12-14-16-18-20-22-24-26-28 total of 190. Strong.

Later that day. . .
While I continue to clean my house, let me tell you something that I discovered today. Peet's Coffee and Silk Coffee Creamer is the ultimate breakfast. Peets may also be twice brewed. I just ran 50ml of water through the spinal remains of this morning's fresh ground batch, and the re-hash was clutch. Another dose of dalliance after having snatched my self up onto a shelf.

Beginning at 1930 hours.

20 reps every 20 minutes, with the watch on stand-by. The ghost of evil Russians past appeared in the darkest reaches of each set. I held the line. here are my field notes.

SWING
Set 1 24KG X 20 2 HANDED SWING
Set 2 32KG X 20 2 HANDED SWING
Set 3 32KG X 20 2 HANDED SWING
Set 4 24KG X 10L/10R
Set 5 32KG X 10L/10R
SNATCH
Set 6 20KG X 20 LEFT, HR 180 BPM
I got slippery and missed my cue.
An inadvertent 34:00 rest period was equalized by a set of RKC Required Snatches
Set 7 37R/37L HR 180 BPM and climbing
Set 8 24KG X 10L/10R IN :53, HR 160 BPM
Set 9 32KG X 10L/10R entering the atmosphere at a calm 28 degree tilt.

Soulfly is in my ear-piece, I marching toward inspection. Call you back after the 'fridge.

My computer is still ill, no time for love Dr. Jones.

Push Ups: Sets of 10-12-14-28 continuous throughout the day.

Snatch 16kg x 15lr, x 20lr
24kg x 20lr

Run hard for 21:00

More Push Ups.

Beef broth for dinner.

Sick

My PC has a virus I will be off-line for several days following this post.

Saturday's workout
4.1 mile uphill bike ride (nasty)
5 sets of 10 double military press 16kg

Today's workout
Snatch 20kg
10l, 10r
15, 15r
25l, 25r
rested 1:30 between all sets
5 sets of 10 each arm, continuous, finished in 4:28
Run for 16:00
29 degrees and freezing rain.

Unforgiving

Today I cleaned my house. Today I inhaled many noxious chemicals. Today I make fun clean of house.

When I took a break, I suited up and ran. It was around 39 degrees and very sunny, but no warmth was cast upon me. I hit the 1.75 mile mark and my lung tissue was seared. For real I was quashed. I walked for 3:45 and then ran the last bit, totaling my "run" time at 26:02.

I am visually leaner. And the one pair of jeans I wear are getting looser, without question. In the past, when trying to rapidly lose weight, I always lost strength as well. However this time, as my strength is a skill, and is becoming "internalized", I will not suffer greatly. In the past, working with free weights in a rep scheme typically 10 and above and then embarking upon an 8 week aerobic training bonanza, I would return to the weights feeling small and soft. This time, knowing that I must avoid anything heavier than a 24kg to keep my neck free of snakebites, and knowing even better to stay away from double kettlebell overhead work where anything bigger than a 16kg is in play, the resistance workouts I am using to maintain will not leave me feeling sick and wasted. Good stuff. I also turned in the van today. That was a weird feeling. Like I was finishing a movie and it was the extended director's cut special edition. This shit was real. I took all my stickers off of the rear window, and removed my maps, iPod gear, and any other equipment shortly before driving it one last time (listening to Bjork and with an expressionless, bearded face) to Sarah's house. She has a buyer set up, and as the rightful owner of Mobile One, it was her call. Also, I couldn't secure financing at a rate that would allow MLK to function properly, so it was the best for everyone. And if you haven't tuned in for awhile, no worries. MLK is moving to the West Coast, and I am through with classes until i arrive at my next stop, but will be holding two workshops in December to keep hope alive. Click over to the TRAINING BLOG OF MLK to feed the hunger for details. . .

Interesting take on Pull Ups from a young Mother

Mission: failed

I went for another Man Maker today around 0930. If you heard a loud sucking noise at that time it was I, on the track, struggling to survive. This workout was interrupted twice and it was my fault both times.

I set out for a Snatch based MM and when I got to the track, it was cold and windy. Really windy. So I performed my mobility drills, hammered out 25 snatches each arm with a 16kg, and when I set out to hit my first lap, the wind picked up hard core. So I went back to my house (only .5 mile away) and picked up some gloves and my face warmer. I forgot that high rep snatching in cold weather gloves is a total goat rope, so I defaulted to a Spec Ops Man Maker. I set out for 8 laps and seven sets of drills, and what I got was bust.

Lap 1 2:13 10 Push Ups, 10 swings each arm
Lap 2 2:05 15 Push Ups, 15 swings each arm
Lap 3 2:10 20 Push Ups, 20 swings each arm
Lap 4 1:51, followed by 1:30 rest
Lap 5 1:56 10 Push Ups, 10 swings each arm
Lap 6 2:03 15 Push Ups, 15 swings each arm
And then I crapped out. I ran a 5k yesterday and when I was through with round 6 I was feeling yesterday's run. Feeling it everywhere. My lungs were searing and I could feel my hammies getting tight like piano wires. It was one of those moments where I said to myself "Push it, PUSH IT!" in the voice of fictional television character Detective Elliot Stabler, yet then my inner Pavel voiced it's concern "Comrade, be fresh for tomorrow's workout. Do not be afraid to call it early". And with those two voices dueling in my ears I finished the final lap, and then cooled down. And it may have been a good idea. As I am amending this post here the morning after at 0610, my neck and back are a wee bit too tight to lift right now. Mobility yes but a lift, no. Maybe some aerobics? Maybe an On Demand pilates workout? My inner Pavelian just lit a torch and is about to lynch my inner cheerleader.

Super Five

Before the Eagles shock the world tonight by defeating the insuperable New England Patriots 27-24 (mark my words, it is now 1930, kick off in one hour), I would like to take some time to list the five workouts I have been cycling in and out of my Advanced S&C Class over the last 6 weeks.

Those of you who train with me know that I improv 90% of my workouts. Holiday classes and rep busting 10 minute snatch tests aside, I rarely concoct a workout until i see who is there, and what I am working with. recently, however, I have taken a new approach. I needed to become opportunistic with my workouts, much like I was in my early days as a trainer, when I was swamped with work at LA Fitness and knew that the end of the day would see me rushing home to shower and then "get my club on", leaving no time for a workout. What I came up with is this: If I get to my Advanced Class, and there isn't anyone in attendance who needs to be baby-sat, I will produce a manifest detailing the night's workout and send them off into the wild. All but one time in the last 2 weeks this has worked. And in creating these ready made workouts I have refined some of them to the point of beauty. Here are my Super Five, named in honor of fallen hero Donovan McNabb.

The Centurion
Double Jerk x 10-15-20-10-15-20-10
Run 100m (use incline if possible)
Swings x 10-15-20-10-15-20-10

Run through the drills circuitously (jerk-run-swing rest 1:00)
You may use long cycle C&J if you like, and you may perform any style of swing you prefer, so long as your hip extensions total out to the preset number (e.g. 5 swings each arm for your sets of 10).

The Spec Ops Man Maker
1 arm swings x 10/10-15/15-20/20-10/10-15/15-20/20-10/10
Push Ups x 10-15-20-10-15-20-10
8 laps around a 400m track.

Also performed as a circuit. In order to balance the 8 laps with the 7 sets of drills, you must bookend the Push Ups and Swings with laps. What I have done is use the initial lap as a means to get loose and establish a time to beat. When you become proficient at this workout, make an attempt to come in earlier each round. Two weeks ago I finished my workout with a final lap[ at 1:37, better than any lap that night. There are no other guidelines to this workout other than to PACE yourself.

Executioner Style
Max Pull Ups, rest 2:00
50% max set, rest 1:00
Get Ups for 5 Minutes, HEAVY KETTLEBELL* switching hands every rep. rest 1:00
Tabata 1 arm Swing, rest 1:00
10 sets of 10 Push Ups, resting :45 between, rest 1:00 when done.
Fast 100 Snatches (20/20-15/15-10/10-5/5 without resting the bell), rest 1:00.
Deck Squat to Pull Up (1 for 1) Max Reps in 3:00 (if you get more than 50 reps call me and I'll buy you a steak).
This workout was modified from the original version as the OG version took too long.
When I say heavy kettlebell, I mean heavy. Women should use this as a chance to work with a 16KG kettlebell, and men should work with the standard issue 24KG or higher.


Black Jack
21 Jumping Pull Ups*
21 Snatches each arm
21 Scorpion Push Ups on each leg (21 left 21 right)
21 Tactical lunges each leg (1 set)
21 Alternating Jerks
21 Deck squat thrusts
Use this workout as a 1 round, short and sweet metabolic boost, or run through it for rounds in, you guessed in, 21:00.
*The Jumping Pull Up is not for everyone. And when I say jumping pull ups, i mean that you get under the bar, go into a half squat, jump to the bar and, here is the important part, GRAB THE BAR WITH BENT ELBOWS AND PULL RIGHT AWAY! When you get to working in High Rep with the JPU, you have to use as much of the jump as you can to aid in the pull. Otherwise, you are going to get burnt before the set even starts.
How you dismount is up to you. I recommend dropping off the bar into your squat and developing some momentum for your set.

And finally, the most evil and sinister workout I know.
The following drills will be performed for 15 seconds at the top of every minute. You will rest only for the remainder of the minute. Oh yeah, keep the bells in your hands, or racked, for the entire set.

Full Metal Straight Jacket
Double Swing (rack them and hold)
Double Push Press (rack them)
Double Squat (keep them racked!)
Double Snatch (hold them overhead on the last one)
Single leg dead-lift (weak side leg, hang the bells and rest)
Single leg dead-lift (strong side leg, rest the bells and then rest yourself for 1:00).

Repeat for 45 minutes.

The pain of healing

Posting from the future about the past. I am not actually here.

Today, Saturday 071124
Run 5K

Friday REST

Thursday REST

Wednesday 071121
1530 Bikram Yoga
1800 Run 2.5 (with class)

Monday 071119
Executioner Style workout (with Advanced S&C Class)
Get Ups for 5 min. switching hands all reps.
Tabata 1 arm swings (:20 work :10 rest x 4:00)
Snatch 20l,r 15l,r 10l,r 5l,r (without putting the bell down)
Rest 1:30
10 sets of 10 push ups resting :45 between
Rest 1:30
40 swings/30 squats/20 swings/10 squats (100 Hip Extensions)
Rest 2:30
Pull Ups x5 x5 x5 x5 x10

Saturday 071107
Participate in AM Advanced S&C Class

Swing x 10, run 100M uphill, Double Long Cycle x 10
Swing x 15, run 100M uphill, Double Long Cycle x 15
Swing x 20, run 100M uphill, Double Long Cycle x 20
Swing x 10, run 100M uphill, Double Long Cycle x 10
Swing x 15, run 100M uphill, Double Long Cycle x 15
Swing x 20, run 100M uphill, Double Long Cycle x 20

I just found this on YouTube. This was from the Level II training in June. See if you can spot me. If you'd like a hint, I am the jackass shuffling around the field like I can actually shake away the pain. Ridiculous.

When the seventh trumpet sounds

As the never-concluded post series "Three Days in September" detailed, I attended A Dropkick Murphy's/Flogging Molly show in Philly, followed by two Interpol Shows (NYC, Philly) all in the span of three days. Most recently, I attended a Tiger Army show at the Fillmore in Philly, and an Avenged Sevenfold concert at my favorite concert venue The Electric Factory. For the last two shows I was flanked by hot women from every angle. My "date" for the A7X show looked amazing. She is a horse-riding weight-lifting rich girl from Chester County who I have known for about a year and a half. I rolled up to her town house, waaay stoked and ready to get my metal on. I pulled into her driveway and she greeted me with "Hi! Oh don't park there, my boyfriend is coming over later and he parks there". Strike One. As we rolled into Philly, we played catch up and prepped our ears for some metal with some metal. Our pre-game location was Finnegan's Wake, 3rd and Spring Garden Streets. A solid venue only 8 blocks from the Factory. We rolled, and The Man In Black was pouring out of the jukebox. The Flyers were already up 1-0. When I came back from the pisser she had a shot waiting for me. It was good to go.
Upon exiting the bar at around 2100 hours, we strolled out into a blustery Philly night and a parking violation on her windshield. I picked the parking spot. Strike two. And after we re-parked closer to the Electric Factory, and after we enjoyed the show, We came out to another ticket. Strike three.

The show was insane. We caught one opening band, and they were pretty hard. However, the night was reserved for Sevenfold. With a set that lasted just under an hour, we saw them put on a metal clinic. For awhile, metal fell into disrepair, and in the early 90's it took four lads from Texas to bring metal back to where it belonged. When metal was born, and Iron Maiden and Judas Priest set the bar for other bands to soon follow, such as fellow Englishmen Black Sabbath and Diamondhead, metal was the opposite of punk. Precise, technical, and predicated upon great songwriting and theatrics which accompanied the music on stage. Punk, in it's mandatory short lifetime (Greenday, Fallout Boy, and even the great Bad Religion are not punk, sorry kids), was a nihilistic mockery of the bands who had elevated themselves to a point where 26 minute drum solos and huge arena tours were their hallmark (I love Zeppelin, do not misinterpret that), and with safety pins through nostrils and heroin overdoses and girlfriends shot in the vagina, punk lived fast and died early, which it had to. And as the first wave of American metal bands came about, to include Slayer, Metallics, and Anthrax, all of these bands embraced the "thrash metal" moniker and flaunted their punk influences. Shit, to this day some of my favorite songs are Metallica covering The Misfits (my favorite band ever) and Slayer covering The Exploited (see "Judgment Night" movie soundtrack). At this exact time, many bands bridged the gap, and developed a more primal, more HARDCORE sound for thier punk-oriented aggro music, and thus hardcore Punk was born (see DRI, Black Flag, Bad Brains). Well, when the third wave (third of four) of American Metal Bands took hold, and reclaimed the metal crown from fallen heroes such as Metallica, Megadeath, and post-Joey Belladonna Anthrax, the sound which was (re)invented sounded very similar to the Hardcore punk sounds of east coast bands like Sick of It All, Biohazard, and Agnostic Front. Those four Texas lads I mentioned earlier, if you did not already know, they played in a little single guitar metal band named Pantera. Quite possible the best four piece ever assembled. And in addition to that, they saved heavy music from the depths it had reached. Slayer was going through a drummer every week. Megadeath sounded like rehab had taken Dave Mustaine's edge away (Dave was kicked out of Metallics in 1980 because he was a fall down drunk), and Metallica, well, fuck those clown is all I have to say. "Nothing Else Matters"? Please. How about "Nothing else matters but record sales and how many tickets we sell since this song is meant to just tease women into getting their men to buy them tickets and records". Pussies.
And so Pantera came, conquered, and every kid my age, give or take a few years, who picked up an instrument and wanted to play heavy, will surely credit that Texas four-piece as huge influences. And even if I did not know this for a fact, I would tell you that Avenged Sevenfold's two biggest influences are my two favorite bands from my formative years, Pantera, and 1980's era Guns and Roses. Forget about anything you know of GnR after the year 1989. When GnR landed on the Sunset Strip in '86 and played that unique blend of scum-rock and punk-ish, heat seeking guitars, with those screaming vocals (before Axl ate himself) and that snotty "I just smoked some crack and your girlfriend blew me before I went on stage" attitude, they were demi-Gods. And, accordingly, their career was short and tragic. Their drummer suffered a massive stroke after shooting a clinically lethal dose of heroin into his foot (he is, to this day, under weekly medical attention). Their lead singer is now an overweight recluse who was last seen repping the GnR name with a guy, who, no shit, had a bucket of fried chicken on his head, while wearing an Oakland Raiders, Jerry Rice jersey to hide his unsightly belly. And that is where rock stardom has taken many people. Into the depths of their own heads, gorging on drugs, alcohol, and flesh, while building the wall that keeps the critics and detractors away, and sealing off any chance of reclaiming your "sanity". Enter A7X.

"Five best friends from a Huntington Beach High School" is what I have read many times as online and paper based articles introduce these kids as they try to tell me what I already know, and have always FELT from this band. Metal and rock and punk and whatever else we grew up listening to does not have to exist on separate tiers. When you set out to write songs, and maybe even carry the torch for all the bands that play and live just like you (genre, anyone?), you can create your sound, your niche, your legacy, any way you fucking want as long as you are a music FAN, above all else. And that is what Sevenfold has above all other bands right now. They are still fans of the music that shaped their tastes and the bands who introduced them to other bands and on and on. If you look at a picture of these guys, they are, most certainly California boys. They are all heavily, HEAVILY tattooed, and sport physiques of full on rock gods. You know, the guys who stay fit, but don't really lift all the time. The guys who surfed and rode dirt bikes and played football or whatever growing up, so that now, their energetic stage show keeps them in shape. Those guys. And they are all really good looking. So they aren't playing music to get laid, as I am sure that these guys could get laid even if they just worked in a record store. They play music to honor the heroes of their past. On their 2005 LP "City of Evil", the final two tracks are dedicated to the memory of Pantera's murdered guitar God, Dimebag Darrell Abbot, and a friend who went to Iraq and did not return as the man they knew. These blokes are about playing, and all the shit that come after that is just icing.

A short clip from the short song that introduces their album "Sounding the Seventh Trumpet"

Short Burst

Die, my Darling, Die

Double C&P 16kg x 3 of 10 resting 1:30 32kg x 3 sets of 2 short rest
Single C&P 32kg x 2 sets of 8 each arm resting 2:00
Double MP 16kg x 8 (wide stance)

1 arm swing 16kg x 50l, 50 r

Run? We'll see.

What goes on: Backwards from Today.
071113 0915 Bikram Yoga
071112 1900 Spec Ops Man Maker, 0700 Run 2 miles
071110 USMC Birthday Workout
071109 1530 Bikram Yoga

The Man Maker and USMC Birthday workout may be viewed in detail at the MLK Official Training Blog. I also met a girl who looks exactly like Jada Pinkett yesterday. I mean she was a dead ringer. She may have even been hotter, if that is possible. Her c0-worker had Chuck Taylor's with customized Batman symbols on them. And then I went food shopping.

To the shores of Tripoli

Thursday 071108 1600 Hours
Push Up :10-15-20-25-15 total 85
Swing 16kg :20-30-40-50-30 total 170
400m Lap 2:14, 2:14, 1:54, 1:48, 1:54

Not as nasty as it could have been, as I planned to do 100 push ups, 200 swings, and run 7 laps. I stitched up in the right oblique after the 6th lap and my push ups were suffering, so I boogied out. Which was a good idea, as I am feeling mighty fresh today, and after a breakfast of 8 eggs scrambled with eggplant and zuchinni cubes, and a lunch of 1 chicken breast and some rice, I should be ready to burst by 1500, when today's workout is scheduled.

Wednesday 071107
Jump Rope 3 sets of 3:00
Snatch 16kg Fast 100 (20l 20r 15l 15r 10l 10r 5l 5r)
Pull ups, super wide grip, 4 sets of 2.

Monday 071105
Rope x 3:00
Pull Up x 10 sets of 2 resting :45 between
Rope x 3:00
Run for 27:00

Play the viedo as you read the post. Or else. . . .

Whenever possible family members and police officials have participated in recreating the events. What you are about to see, is NOT a news broadcast.


Malvern, Pennsylvania. A quiet town no more than 20 miles west of Philadelphia. A town that offers it's residents easy access to the Liberty City via a 50 minute train ride, and at once offering them the quiet solitude often afforded only to inhabitants of rural country towns. This village was where United States Marine and philanderer of ill repute Eric "Will" Williams chose to call home after his return from a tour of life and duty on the West Coast.

At age 25 Williams moved into the sleepy borough, making his home in a 1 bedroom apartment. Four walls and some appliances, a computer, and a bathroom. These are the amenities that marked the space in which Williams would hatch his plan to become the duke of death dealers, the prince of pain, the Total Universe Man.

It began with a pair of balls. Though they were lopsided, a feature that caused some to laugh and make fun of Will's balls, they served their purpose. They made Will tough. Tougher than any other ball bearing boy on his block (the 400 block of East King St.). With balls in hand Will taught himself the basics of ball wielding, and within 18 months had trained directly with the man who has been busting balls for over 20 years. One big and one small, the balls had come to define him. Will wished well of his balls, and kept them clean and warm. When ladies asked to see them, he would beam with pride and proudly display the asymmetrical duo of big black balls. Men would say "He's nuts, with those balls", and turn a jealous eye away. Other ball bearers would study the brazen moves Will busted on his balls, and with jaws agape grab their own balls and mimic the fluidity and grace of Will's ball handling. Older, wiser men would say "that boy is reckless! He goes 'round flashing those balls to e'ryone as though they're the only balls in town. What about MY balls? Sure I can't swing 'em like I used to, but I was putting balls over my head before he even knew where his balls were!"

As you can imagine, the towns people were divided. Seemingly out of nowhere, Malvern Borough had become host to a ball brandishing Jarhead full to the brim with piss and vinegar, balls resting in plain view, inviting others to play. This ballsy behavior caused an angry mob to descend upon the small apartment, irate and whipping themselves up into a frenzy. Demanding that Will either surrender his balls or leave town altogether, they beat upon his door and rattled the tiny housing unit until he presented himself at the window. Balls in hand, and unafraid, he opened his window to the town, and recited, with authority:

"These are my balls. There are many like them, but these one's are mine.
My balls are my best friends. They are my life. I must master them as I must master my life.
My balls, without me, are useless. Without my balls, I am useless. I must swing my balls true. I must swing higher than my enemy who is trying to beat me. I must swing them before he swings his. I will...
My balls and myself know that what counts in this town is not the times that we do it, the size of our balls, nor the sweat we make. We know that it is the reps that count. We will swing...
My balls are human, even as I, because they are my life. Thus, I will learn them as skill. I will learn their weaknesses, thier strengths, their parts, their accessories, their front and their back. I will ever guard them against the ravages of weather and damage as I will ever guard my legs, my arms, my eyes and my heart against damage. I will keep my balls clean and ready. We will become part of each other. We will...
Before you, I swear this creed. My balls and myself are the defenders against unsightly bodyfat. We are the masters of our enemy. We are the saviors of my life...
So be it, until victory is mine, and there is no enemy, but aerobics!"

Cheering as though they had just witnessed the Gettysburg Address, the crowd now looked to Will and saw a defender, a warrior. A ball grabbing brother of honor and truth. They asked him, "show us how to play with these balls, so that we may one day master our own". And with a swell of pride in his healthy chest, he set out to teach the world.

Saturday 071027
Run 2.5 miles

Sunday 071028
Taught a four hour advanced workshop, waaaay tired after.

Monday 071029
100 Long cycle clean and jerks (50 doubles, 50 singles)

Wednesday 071031 Halloween!
1100 hours: Ran 2.7 miles
1700 Hours: Pull Ups
5 sets of 3 resting 1:30
3 sets of 5 resting 2:00
10 sets of 1 resting :30 between

Friday 071102 1515 hours
Pull Ups x1 x3 x4 x3 x3 x3 x3 x2 sets of 5 (30)
Push Ups x 3 sets of 20, 4 sets of 10 (100)
Swings 24kg x30 x 20 x 20
Short and severe. Done in 32 minutes. Ate a carton of egg whites scrambled with an avocado, 2 green peppers, and a diced tomato, plus a chicken salad wrap on whole wheat.

C30 rollin' down the strip. . .

Today is a rainy, cold, listen to the Cure and think about all the hearts I've broken kind of day. But that is not what I did. I consumed 50g of protein in powder form at 1015, and popped two of Advocare's "Thermo Plus". Trained a new client in her home, dropped the Van off for an earl change, and then ran 2.7 miles on a different stretch of east-west highway. I figured 'twould be much harder as the hills were nasty, gradual, and LONG. Much to my surprise, I straight up bent that hill over and did the dance. Why this run was easier I think I know (I have been running these last three weeks and has begun to get easier), but check this: right at the end of the run, a car with two Marines in Dress Blue Alphas rolls up next to me honking the horn and pointing like I'm on fire. It was my recruiter SSGT. BIlbrey and another SGT. from the recruiting office. Looking back, if they had found me in the middle of the course I plotted I would have shaved a full minute off my time. But with hills and at a bodyweight of 275+ I came in at 24:12. Not bad. Whether the USMC accepts me for reenlistment or not, I am running my self down to 260. Have some.

Last night's workout was almost as pathetic as my financial statement.

Set out to run 3 miles in under 26:00. I made it to the halfway point and walked it out, gasping for air with big fat disgusting belly jiggling as I coughed and wheezed. Managed a walk/run pace back to the starting point, which was my house.

Double Clean and Press 16kg x 5 sets of 10 reps with 1:30 rest between.
Military Press 24kg x 2 sets of 10 L/R with 1:30 rest between.
Swing Clean Press 24kg x 1 set of 5 each side.

I realize that there are people who actually read this blog, so I will not whine about what I want to whine about, but I will say this: I am going off the grid if the USMC denies me for reenlistment. I'm talking no email address, no cell phone, no nothing. Me, two bells, and a job washing dishes in Australia.

Is that you John Wayne?

I am taking my physical for re-enlistment into my beloved Corps in 24 hours. I will not be required to pass recruit training again, yet I will encounter men like this on a daily basis. Listen for the part where he says "I will PT you until your assholes are sucking buttermilk". Classic.




When I began working with the USMC recruiting office in Downingtown in June training the poolees in kettlebell lifting, being around Marines again stirred up a whole netty pot worth of emotion. I have realized that over the last 5.5 years I have began more stories with "When I was in the Corps" or "Back in California" than I can recall. Not only that, but my interests in life are simple. I do not desire money, a house, a fancy car, or a wife and kids. I enjoy music, healthy food, playing pool, working out, and living near the ocean. All of which are components of a life spent in the Marine Corps. If I pass my re-enlistment physical (no reason why I should not), and the board accepts me, there is a damn good chance I will re-enter the Corps as a Corporal (the rank I attained before honorable discharge in 2002) and receive orders to 5th Marines on Camp Pendleton, CA. I can honestly say that at this point of my life I would rather be a Marine anywhere than a civilian in PA, but that is not to say that my highest hopes are for Pendleton. Not only is it Southern California, which speaks for itself, but two of my closest friends in the world reside there, and it is a haven for kettlerbellers. To wake up one day a Marine on Pendleton, and still an RKC, with some kettlebells and a TAPS bar for my platoon to train with is the equivalent of a degenerate gambler hitting it big and then being able to walk away from the table. Watch the video again and see why I love it.

If I were a character on 'Family Guy'

I would be as happy as a drunken clam. Then I would go workout at the 'Sweaty Clam', Quahog Rhode Island's only gym. But for real, know what I just discovered? The iTunes store. Ok, I used to download music illegally from Russia, but the two sites I used got busted, so last night I was ripping on the iTunes store to this girl, and then she boots it up in front of me and says "buying albums for 6.99 is a rip off? Do you make any money at all?"

Humbled, I laid down the debit card and bought some AFI, At The Drive-In, and The Clash. Superdope playlist for tonight's 5K run coming up!

"JARhead" funniest moments from Youtube.

I am watching this movie again for honestly the seventh time since I first viewed it in theaters on the 230th birthday of my Marine Corps, 10 November 2005. here are some highlights.

Bring 'em BACK alive.

If I had any more time I would fill you in on what has become "el ritual de lo habitual" around 456 East King, but all my ten digits have time for now is the results of tonight's workout. Which was impromptu, and beyond beneficial. Felt the breeze which precedes a stormy depression coming in today. I've been fighting fever all week and knew I had to be preemptive. I struck at the right time.

1930 hours, Malvern PA.
5 Push Ups (PU) rest 1:00
5 Swings L rest 1:00
5 Push Ups rest 1:00
5 Swings R rest 1:00

Straight through the push up and swing variations and numbers for each set, resting afterwards.

5 PU 5 Swing L/R 5 PU rest 1:30
5 Swing L 5 PU 5 Swing R 5 PU rest 1:30
5 PU 10 swings L/R 5 PU rest 2:00
10 PU 10 Swings L/R rest 1:30
10 PU 10 swings L 10 PU 10 swings R rest 1:30
15 PU 10 swings L/R rest 1:30

Max rounds in 7:00 of 10 PU, 10 Swings L/R minimal rest made it through four and I called it :50 early.

Even at my lightest (which was also my leanest) in adulthood, right before my discharge from the Corps, I never quite spoke fluently in the language of the Push Up. Not until I was Pavelized did the shoulder pain disappear from my PUs. Now, after a workout like this, get this, my lats are always sore. For real, I get pectoral soreness from high rep workouts, but when I crank out high volume, it is always the "widest back" muscle that tickles for a day or two. Let's see what happens.

"Proceed to blast into the galaxy"

It's good to be on top of the world.
Check out these last few workouts.

1030 Saturday 070929, with the Advanced S&C Class
Pull Ups 1,2,3,1,2,3
Swing x 50
Run 400m

Swing x 10
Run x 400m
Press x 5 LR

Swing x 20
Run x 400m
Press x 7 LR

Swing x 30
Run x 400m
Press x 9 double

Swing x 40
Run x 400m
Press x 15 see-saw

Swing x 50
Run x 400m
Press x 5 alternating

And then last night, real late, in my living room. I feel awesome.

Pump x 5
Press 32kg x 1 x 1 40kg x 1
Swing 32kg x 10

Resting :45 between all sets listed below, sets also staggered.
Swing 32 x 5 40 x 5 x5 x5 x5 x5
Press 40 x 1LR 32 x 1 x1 x1 1x x1
rest 2:00

Swing 40kg x 5 of 10 followed by 5-10 push ups, resting :45 between
Jog 1 mile at 9:15. Stretch, ate a tuna salad sandwich. Life is good. Just had four eggs, 2 slices sodium free whole wheat bread a big coffee for morning chow. Errrrrrrr Marine Corps.

The Halls of Montezuma

Jarhead and The Departed are the best movies I've seen in along time. That is why I have watched both movies twice in the last 24 hours. Yes, twice. Both movies are 2+ hours long. After yesterday's post I went and worked out. here is what went down.

Double Clean and Press 16kg x 20 x 10 x 20 resting 2:00 between
2 Arm swing 24kg x 50 rest 2:00
2 Kb Clean and Jerk (LONG CYCLE) 16kg x 5 double, 5 alternating rest 2:00 x 10 double rest 2:00 2 KB racked, 10 left, 10 right rest 2:00
2 Arm Swing 24kg x 50 out of time.

Showered and ran to the chiro. Got a real nice 30 minute massage and then got an adjustment. The Doc had a rough time getting my thoracic spine to open up. My back is real wacky regularly, but it has not hurt me every day in awhile. So I wake up this morning in more pain than I can remember. I cancel all my PT and classes, chew some Advil, throw and ice pack on my neck, lay flat on my back, watch The Departed, Watch Jarhead, crawl into the van to make my way towards Varani Formal Wear (best of the Main Line in my opinion) for a tux fitting, crawl back into my house, play with my dog while laying on the floor. Hot Tub for 30 minutes, stretched my hips, and now I'm watching Jarhead again. OOH RAH. I can't help but think what shape I'll be in if I go back to the USMC and can't get massage, Chiropractic care, and hot tubbing sessions in when I need them. Oh well, Better a broken Marine than a pampered civilian.

Echo-4 Whiskey OUT.

repeat after me: It's ok to lift light weights, it's ok to lift light weights. . .

A young Corporal Williams in April of 2002. Starving/shaving/tanning/flexing to impress a girl who later cheated on me with a short, fat, bald Navy reject. One of these days I'll get it right.

When a client comes to me and says "I'm injured" I send them to their physician, and also to MY chiropractor, a guy who has extended my training career by about 20 years. When they come back and say "I can train again, but using light weights only" I give them an OOH RAH, a thumbs up, and train them accordingly. When they look at me with the hunger of the wolf in their eye and say "I am ready for something heavier", I make them wait another week, and then drop a kilo upgrade on them. I am cautious, patient, and in tune with what my clients bodies are going through. I can help everyone but myself. I can hear every one's bodies' talking save for my own. I can FORCE people to listen to me (I'm big and scary), and extend their trainee career by about 20 years, but up until this morning I could not accept what I have been told time and again by my man, Joel Stutzman DC, which is that working out is fine, but with light weights. This young, fit, and talented doc doesn't know that I interpret "light" as 24 or 28 kilogram kettlebells or 185 lbs. on a barbell. He says light, I say roger that, and go snatch for 30 minutes with a standard issue 24kg. Why? I tell you why in bullet point fashion.

A 275 lb. man shouldn't be using anything lighter than 24kg
Only pussies lift light weight
If I stay tight, hydrated, and stretch after the lift, I won't get knotted up and sore.
The foam roller is my new friend, and it helps.
I am tough, I can handle pain.
I am tough, I can handle pain.
I am tough, I can handle pain.
Etc. etc., etc. . . ..

So now I know that thinking like that has been what has kept me away from bells for over 10 days. As soon as I made the commitment to lose weight and take a physical for possible re-entry into the USMC, I started training hard. With 24kg and 32kg bells. And what happened? After the Dropkick Murphy's concert, two nights of Interpol, too much "diet coke" and not enough rest, I fizzled out. And I'll be god damned if it isn't just the same shit over and over again. I get motivated, I go too hard, I get hurt, I miss two weeks of training. It is hard enough for me to drop body fat, that when you subtract working out from my regular schedule, the belly just hangs there and does not get smaller. But no more damn it! I vow, to myself, my clients (who also lose time when I am down), and to you, the reader, that today I will swing a 20kg bell, perform double presses with a pair of wimpy wimpy wimpy 16kg bells, and stay away from the "diet coke". But oh how I love some heavy bells. Snapping into a heavy double clean, trapping the air in my belly, squeezing my frame into a bullet proof level of tension and then HOOTIE HOO, pressing like I'm on display. I've tried high rep, high volume, high this low that moderation this and excess that, every time I bust. Something must be out there for me. I am my own client, I gotta get this shit right and tight. If I drop this weight, and the USMC accepts me I could be, if the sun shines on this dog's ass, back in CA on Pendleton by January. In the field all week, up at Trusty's on the weekend, maybe deployed by this time next year. Iraq isn't going anywhere. And neither is my gut unless I do something. Last time I trained I hit 3 miles Marine Corps style in under 27:00, nice leisurely pace. Fuck it. 300 swings, 100 double C&P, jump rope for 15, that is my mission today.

THREE Days in September Part Two: Urban Coogan, Liam Mulraney, and the Abe Froman Foundation.

Three days in September Part Two was written and directed by Liam Mulraney. Produced by Abe Froman. Casting director Urban Coogan. Scored by Cat Power and Interpol.

The greatest thing beyond the amazing feeling I was left with last weekend is that Honest Abe took about 376 pictures between the two cameras she is in constant possession of. You see my friends, Abe is a photog. Like a professional photographer that shoots models and flies to Italy because she knows they serve good espresso there. Don't ask what a metal headed meat monkey like myself is doing jet setting off to The City with a nice young lady like this, just enjoy the story. She was on a mission this Friday eve, 14 September, and the "recreational shots" were taken with her digital camera. Not the over sized mutated Nikon Eyeball that pays her bills and captures half nude models standing in vulnerable positions while the wind whips what little clothes they have away from their lithe physiques to reveal a body only years of diligent starvation could forge, not that camera, but her "little" camera.
Some pics I want you all to see, as most would trip you all out and give your good laugh, and some will be destroyed so as to prevent the release of the true identities of the characters whose names dot the title of this post. All three brought a special power to the events of this past weekend, and their daytime lives simply cannot be disturbed with the mass influx of phone calls, emails, and in some cases random pop ins from neighbors. So you know this: I was witness to many great things, most of which were caught on camera, and you may or may not get to see them. Moving on!
The Molly/Dropkick show left me worn out but flying high off the night, so there was no hangover, just a gentle reminder that when you go to a show like that, you will never forget it. Never. So Friday came and the drive to THE City was upon us. Three MCs and one DJ piled into the car and braved the freeways. We were bound for Madison Square Garden, for a triple bill that saw The Liars and Cat Power open up for INTERPOL. Abe, my friend who has been very kind to me as of late, offered to take me to the show, as she was invited (plus two) by her brother, who plays in one of the opening bands. In truth I had not heard of either of the two openers, but I had seen Interpol before, in NYC at Radio City Music Hall, in support of their 2004 Album ANTICS. I have been an Interpol fan for about 4 years now. Their music accomplishes what many other bands cannot. They touch upon dark areas of the human animal's emotional playing field, and create a somber, near-gloomy atmosphere with their music, but at once, they drive the beats into your face with speedy guitar runs and clickity-clack-smack-boom-bat drums that move from your feet, to your ass, all the way to your shoulders and beyond. If you listen to Interpol you know what I mean when I say that though they delve into purple shades of gloom and doom, their songs are, for the most part, quite fast. Listen here as you read on.



So I napped lightly on the car ride up the venue. This was no doubt the most painless insertion to the City by vehicle in a long time. We left exactly when we wanted to, and walked into the building exactly when we planned. Despite the perfect timing and smooth transition from state to state to state, I was not prepared for what followed.
We were taken into the building's side entrance (performers and employees only) and taken backstage. Yes, backstage at MSG. We trekked roughly 200 yards through concrete hallways and settled into the dressing room for Cat Power. The band members trickled in over the course of an hour or so. When the namesake of the band arrived we all knew what was up. She was the leader and it was her deal. Cat Power is the stage name of a young woman who I find quite interesting. I read the Wikipedia entry on her and everything from the spelling vs. pronunciation of her birth name (spelled Chan spoken as Sean, very cool) to the contents of a DVD she released in 2003 are nothing less than shockingly inspiring. Reminds me of what I felt when I found out that Perry Farrell was a real, honest to goodness junkie when I was 12. Quite a trip.
So Abe's Brother, operating under the name Mr. Pharmacist (he has been clean for awhile now) gained us free entry into the building, and backstage access, but that was not all. When we arrived at 31st and 7Th, he took us into the bowels of The Garden, and we were shuttled into the dressing room of Cat Power where we were nearly confined to that room for almost 4 full hours. What I didn't know, and what I am now very thankful for, is that Mr. Rx himself had "stick on" All Access passes printed up for us. yes, a pass that let me walk anywhere I wanted in Madison Square Garden, free to do, quite literally, whatever the fuck wherever the fuck. Before our passes were printed though, we couldn't roam about, as we would have been hassled by the many security and backstage workers doing their job. And if you are reading this, big bald roadie for Interpol with tattoos and piercings, I apologize for being a dick to you. I know you were doing your job but I am the Biggest Fish in my pond and when another mammal challenges me I get Alpha. My bad. So we were stuck in a little room, starving and thirsty, held prisoner by good fortune, and making conversation with the band members. Fans of the Dirty Three and John Spencer Blues Explosion will be happy to know that I had a lengthy conversation with Jim White and Judah Bauer about the situation in Iraq. And when Pete, the nice guy who would later come to almost RUIN Abe's shooting ability (Great work Pete, watch where the fuck your going next time) came back with our passes, Abe and I did what we did better than any twosome on the eastern seaboard: We headed for the bar. In fact, I think we raced each other to the bar. With a triple tight wad of twenties I ordered up two vodkas for myself, two small bottles of white wine for each of the ladies, and then two more vodkas for myself. Hey look guys, we were confined to a little brick room in the underbelly of Midtown for almost four hours, judge not OK? So we spent some time up with the general population and then reloaded, headed back tot he dressing room, and that is when shit got interesting. Very interesting.
Stand by for Part Three: "Only your antics could make a black session a love worth admiring".

3 days in September Part ONE: Drunken Lullabies

This post covers the period of my life from 1600 hours on Thursday 13 Sept., until this moment here, at my computer, in the now scantily furnished house in Malvern, where the magical mystery tour rolls on. Jim Murphy scanned his cat and it was known, as of Thursday, 13 September, that he is once again cancer free. Hooray for the human spirit. For the love of Pete, my man (blog THE ULTIMATE SURVIVOR) has fought that nasty shite since Christmas of 2005. And he and wife Jackie, both very close friends of mine, felt a celebration was in order. And what better way to celebrate the life of an Irishman than with the food and spirits of Finnegan's Wake, and the sounds of Flogging Molly and the Dropkick Murphys at Festival Pier that same Thursday Night. This video will give you an idea for the kind of music we danced, drank, and loved to. I have never seen so much aggression and love at the same time as I have when these two bands shared a stage. Unreal, almost, the amount of energy I channeled and released on the concrete at Spring Garden St. and Columbus Ave., Philadelphia.



So we stirred it up and drank many a stout,
with life on our heels and a uniformed shout
towards the clouds bringing depth
to a sky we knew kept
the treasures of another day where one could draw breath.
W2

I left my anterior deltoids in El Segundo

And they can freakin' stay there! I want to rant about the amount of Intra abdominal pressure I create while performing high tension movments, and how I believe it is too much, but I'll do that on my other blog. HA! Nice sell eh? After last night's classes in Narberth, I worked out. Ch-Check it out.
19505 hours 070912
Clean and Press 24kg x 10RL, 9RL, 8RL, 7RL, 6RL, 5RL, 6RL resting 1:30 between all sets.
C&P 24kg x 6L rest, 6R rest, 7R rest, 7L rest, 8L rest, 8R rest, 10L rest, 10R rest (rest:45)

Basketball court suicide + :30 Hot Potato
" " " + :30 DARC Swing
" " " + :30 Hot Potato
DONE. Literally.

New Post coming NOON Tueday 070911

Death by flexion

And life, through extension. Take a breath. Where did you feel it? In your nose? Your face or throat? Close your eyes for your next breath but first read on. Breathe by drawing air into your stomach using strength, not with a reflex. Proceed. Repaet for reps.

I worked on extension and breathing twice yesterday, as a way to come down after the trauma of the 45 miler. In past days (pre-Pavel) I would have been torched for a week with a sore back and tender gluteals after a 45 mile bike ride but today I stand tall and pain free. The ride made me tired and I for sure had some spicy quads during the end, but all day yesterday and so far today I feel no DOMS or pain. In all actuality I feel great. Due in part to this:
MONDAY
Coffee and cold water dousing at 0815
Joint Mobility including many pumps and naked windmills, halos, and light back bending.I opened up my shoulders and biceps with bungee cord dislocates and that felt too good. Taught a class at 1900 and had them rock out with Dips, Pull Ups, Sprints and Burpees. 2110 I landed at Elite and rocked out with 8 sets of hardcore hip extension/back bending variations including a long Cobra and some kneeling bridges with a Swiss ball behind me to help with the "wrappage". And then I got crazy and picked up a pair of 20kg kettlebells and hit three sets of double clean and press (10 reps) with them. Yo I have NEVER actually picked up alight pair and did a real set. It felt excellent. I added in a set of Clean & Press LEFT, Clean and Press RIGHT = 1 rep for 10 total and I was spinning. What a nice caper. Today: Swing.

LiveSTRONG and prosper

Sunday, 0515, the alarm sounds and the day to pay is on me. I tackled some dank bay blend coffee and loaded THE GEAR into Mobile-1. Made good time on the way into Mont Co. As of this day I am familiar with the layout of eastern Montgomery County, PA and I will say that it is a lovely piece of earth. I am a big fan of the drive out of Manayunk up Ridge Ave. to Conshy and so on. The roads that housed the Lance Armstrong Foundation's LiveSTRONG Challenge 40 mile bike ride were also very green and welcoming. And scenic, and bloody awful at once. Compared to the hard dogs that rode the 70 and 100 mile courses I took a walk to and from the pisser, yet at a body weight of 275+ this ol' Jarhead cannot help but rest satisfied at a time of 3:17 +/-. The opening 8 miles were very leisurely. Most of the riders were in pro form (I think?) and Mike and I had mountain bikes, he without road tires and I with some road rubber but just over 2,000 miles road experience in the last 3 years. All of it on the same bike and much of it earned up and down state road 252. So we lay back for 3 miles and then start making aggressive moves and pulling two-man jobs for a good wake up. We bust into a crop of geared up riders who lose their shit on the first little hill. Those shoes that clip to the pedals were a bitch for some folks. Mike and I ate hills and licked our chops afterwards for about the first 15 miles. When we got close to the turn around, those with more road experience held up better than I. Mike did excellent until his gears got crossed and I bailed on him. We made the turn around together and at about 23 miles (out of 44.7) I broke hard southeast. With a crotch full of motivation I rode hard for about 13 mile son my own. TOOL was in my earpods and I was livin' it. I passed the MILE 32 OF 40 sign and managed a loud "Fahk Yeah!" as I did. With in 2 miles I was feeling it. I dug down and pulled some shit out but twice I was on the verge of tears. It was a hard few miles and then I just crashed. Save for the one rest stop we made to piss (zipped and clipped in 2:30) I did not get off the bike. No hill or acidosis would get my feet to touch the earth. I got to the main road and wondered where the fuck everybody was. I was all by myself on state road 63 and the sign says 5 miles to go. I knew that the course was over 40 miles, and that a 44.7 mile ride is forever going to be called a 45 mile ride if you hear it from me. So at mile 32 of forty-f&*%in FIVE I tough I was golden, but was trashed by the time I was all by myself. So these gradual, gruesome inclines busted my ass wide open in the final 5. I was passed by no less than 15 people and when I crossed at 3 hours 17 minutes I knew it could have been a Sub 3 if I had more guts, or didn't kill some of those hills at the turn around, and thus kill my chance of a sub 3, which is what I want on my next 45 miler. Mike B. closed in at like 3:25. His legs were burnt and he went right home. Sarah and I hung out for 2 glycogen repairing beers and then went home. At 1:45 PM I crawled in bed and was out until 0800 Monday. Quite the inspiring series of events, this was. And If the LiveSTRONG Challenge makes its way to Philly again I'm buying a road bike and having 70 for dessert. OUT>

metal church

After the two KB classes were in the books I made it to the health club (Elite) in time for a rippin' 30 minute deadlift and bench session. Milked every second of this one and enjoyed the moderate volume and decent tonnage. I give you totals tonight:

TGU 32kg x 2 LR
Deadlift 135 x 5 slow
TGU x 1 LR

DL 275 x 3,3,3,3,3,3,3,2,5
Bench x 3,3,3,3,3,3,3,2,5
resting as little as possible and busy racking plates between to contribute to the gym. This one was nice taper before the ride upcoming Sunday. I was jacked in and the classes I taught were tough enough to have clients ingesting 3-4 cups of water afterwards, as the humidity has come to mark the weekend. Ugh.

Report for workouts spanning 070816-070821

Tuesday 0821 1320 hours, Elite Athletic Club. West Chester, PA.
Long Joint mobility opener after that ride. I was tight but not crippled after figuring out the internal draw. JM included Windmill 24kg 2 LR, and then 3:00 rest.

Press 24kg x 10 LR rest 2.5, 32kg x 8 LR rest2.5, 32 x 10 LR rest 3:00
C&P 150 lbs. x 4 + 4 military presses rest 3:30.
Long Cycle C&P 24kg x 12 LR rest 2:00
EZ Bar Bent Arm Pullover (full range) 75lbs. x 2 sets of 10 rest 1:30 between, 24kg x 10 close grip rest 1:30.
Double standing dumbbell curl 35 x 8 30 x 8 35 x 10 rest 1:15 between.

This was an interesting lift. Playing around with size after focusing strictly on strength and mobility for 3 years is quite a trip. Now that I know how to lift in the 8-12 rep range and act as Lord and fucking Chancellor over every single repetition is quite lovely. I'm looking to balance out my shoulders and traps with the lower half of my frame. I have to purchase 40 or 42 inch waist shorts and jeans (forget about khakis and slacks, on principle and logistically) to move around comfortably. The time is upon me to make a cosmetic adjustment to my weightlifting adventures. And I like it. Shoulders grow now better than ever after 3 years of hardCORE kettlebelling. Dead lifts and presses have previously failed but NOW. . .with both drills wielded as Ax and Shield I'm set to be 275 LEAN, and capped out.

Sunday 070819 rode my mountain bike 35 + miles from Art Museum to my front door. Schuylkill River trail to Valley Forge National Park, up Bear Hill Rd. to King St. Then I passed out for 6 hours.

Sinister Sabbath

Results for Art Museum event 2.0 on Sunday 0819. Also posted on OFFICIAL training blog.

The improper reconnaissance of the Philadelphia Museum of Art's calendar of events was fully my misdeed. As are all logistical or personnel problems relevant to MLK. So I boogered it but a fine looking twelve made it out to the North Parking area (?) on Pennsylvania Ave. in the Fairmount section of the city. The police were far beyond cooperative when they were awash in the same question asked by no less than 5 dozen people, that being "Can I park here or not?" See the UNITY Festival had brought many brother and sister to the Art Museum, and there were NO Stopping signs all over the streets, however the police, or even the city of Philadelphia issued them. SO when asked, the officer sat in his cruiser and said "I'm not writing any tickets", placing everyone either totally at ease or crazy suspicious. Mobile One and three vehicles belonging to clients were allowed to join the curbside location. And with the bells we dug in right at this sweet patch of grass roughly the dimensions of two football fields placed end-to-end. Home of the Big Red metal twisty Statue (sic). The team and I got loose, of course, joint mobility is always outstanding in the ZER0 hours, and went right into some swings and snatches. I had one virgin, an attorney from radnor who was a gluteal amnesiac, and the rest were all snatch friendly. The rookie hung with me and while learning the swing he reached the most satisfactory point he was going to notch that day, so I freed him to swing no more than ten reps and join the group AFTER round one. 8 of which were strong on plow and the other three have performance/safety concerns such as wrist and elbow extension as well as shoulder stability issues. But all were free to run the course. Observe.

Snatch 20 LR 40 yd. suicide
Snatch 15 LR 60 yd. suicide
Snatch 10 LR 80 yd. suicide
Snatch 5 LR 120 yd. suicide
rest 4:00

We walked through the shuttle run course, and I noted the distance markers which were 65 ft. tall trees that lined this glorious patch ofurbangaea. Round two I engaged the rook.

Snatch :30 each arm 40 yd. sprint out, walk it back swift like to the bell.
repeat twice

Snatch :45 each arm 60 yd. sprint out and back
Snatch 1:00 each arm full suicides sequence from round one administered, and completed.

It was a tough workout. After all were secure I geared up and rode my mountain bike over 35 miles back to my front door along theSchuyllkill river trail. Then I ate a chicken salad sandwich and went to sleep for 6 hours. Woke up watched Adult Swim till 0200 and then slept again. Woke up Monday to rainy and cool temps, I though I'd died and gone to Seattle in 1988, I was in heaven all day. I dig the unseasonable weather. Spring for Christmas or Halloween in summer, I just like the polarity. HA! Check you out for Monday.

Walkin' like brando? Not yet at least.

this is me last week. Post a comment and tell me how nasty I look. Please I need your help I am spinning out of control! This teenage cheerleader has lost her mind
Something is wrong with me. I have not been able to sleep well these last two weeks. Which is odd when considering that the weeks prior were some of the best sleep I ever got. I think it may have to do with my celebratory habits that always arise late summer. I worked like a donkey all April May and June, eased up in July, and now in August I'm hardly doing anything more than classes at all. And you know what? Maybe NOTHING is wrong with me. I'm just upset because I slept until 1130 today. that is unheard of in this house. I feel like a slug because I'm here with coffee in hand fresh off my cold water dousing and instead of a pre-dawn sky, which I am usually looking at, I'm staring out into a driveway empty of any vehicles save my own (there are 6 vehicles on the compound) and ready to turn on the Noon news. But I shouldn't feel too bad eh? You know I just finished the se3codn cycle of medication which is designed to prevent seizures, and it makes me really, really tired. If I take it right. Which I did yesterday, but then a glass of Pinot really whacked me out and I fell asleep on the couch, then trudged upstairs and slept with the rest of the family (female, dog). Well I was quite peeved when I looked over at the clock and it read 1135. I felt like a scum. I felt like those west coast cats who don't start their day until the sun goes down. Vampires. But what can I do? I cannot lift today, for I have my final preparatory ride for the LiveSTRONG challenge tonight, and my back has said no to lifting weights before. I should listen. "Oh just deal with it!" I'm yelling to myself right now. And here is the secret, real reason I went to shit last night: I went to Wendy's. I had some chicken sandwhiches and chicken nuggets and a lemonade. And soem fries. And a Classic triple with Cheese. Easily 1800 calories. late at night. Did not lift yesterday. What am I doing? I wake up Monday and say "watch the sodium Willy, the humidity is gone for the week and you're not going to be losing water at the rapid". But then I went to Wendy's? Because Wendy's is a great way to avoid sodium! I just wanted to eat a burger! Why don't we have IN-N-Out in Philly? Why did I give up control? I feel so helpless. Nothing is going right. I should just run away. Far, far away where no one will ever find me and where there is no fast food. Learn to swim, cross oceans, hide in plain sight. Watch X-Files reruns and climb coconut trees. Indonesia here I come.

Workout for Tuesday 070815 1300 hours.

Today's workout: Joint mobility prior to the lift and a brisk walk with the dog in the AM.

Stiff Leg Deadlift: 185 lbs. x 3 sets of 8-10-8 rest 2:00 between.
Bench Press 155 x 5 210 x 8 220 x 8 225 x 8 rest 3:00 between all sets.
Wide grip pull ups x 2 sets of 8 reps
DB Shrugs 80 x 10 reps 95 x 2 sets of 10 reps rest 1:30 between
Skull Crushers 75 x 8 80 x 8 90 x 6. I was beaten like an inmate when I was done.

A night like this

When I use music which cemented itself into my housing vault in the ever-important Formative years to settle the wolf or to actually fuel an endeavor, I always come out on the other end quite spiff. Bands that have always meant the world to me, like The Misfits, The Cure, NIN, and early Nirvana will do the trick when I feel blurry and uncalm. So recently these fits of aggro have begun to annoy ME, and that is always when I make the change. Not when it's eating someone Else's ear but when it jitterbugs its' way into my Perry Farrell. So fuck it I eased up on the metal and worked out to the Cure these last two days.
For those of you who have not been following fully the last 6 weeks have seen mighty change in my daily and some marked improvements in all areas but let me tell you something I learned from my own Labratiosis: When I switched my weightlifting pattern up I went way South. I mean some tweaking in my intentions of working out for the next 4 months really kicked like a yuck mouthed mule. Dude all I wanted to do was gain about 8 lbs. of size and balance out my top/bottom. I wear a size 42 waist because my ass and legs are so big. Gross right? But hey now, that is how I'm dealt. Even if I didn't lift I'd be no stick figure eh? Booty over here.

So changing my focus from pure strength (working with real heavy weight in 1-3 repetitions per set) to muscular hypertrophy (growth) on par with my height and weight made for a large boost in testosterone levels. WHO knows how it worked. I end up on meds that let me sleep at night and then I lift for looks and all gets loose in my grasp. Whu-evuh (British), I'm my own grip right now but that was rough.
Here me now this is what's happening.

Jim Murphy (Blog to the right, The Ultimate Survivor) just left University Hospital after his third round of Chemo. He's a bloke in a bubble for the next few weeks. And you bastards want to know something else? his wife, the lovely and talented, is an Immunologist. Yeah! She studies how the body will fight disease. Think homey knows what his white cell count is? He'll rip you a playlist of dope tracks straight from the Cancer Survivor Library. We won't be seeing Jimmy for awhile, but he's at home right now pumping his fist to the hearty clap of a war drum and telling Cancer to get fucked! OOH RAH.

yes yes I'm clearly unsupervised today, so don your flak jacket. This Sunday we meet again at the Art Museum to lift ON for Jim and the Lance Armstrong Foundation. Taking donations on the spot and online at philly07.livestrong.org

Come down to the East Entrance and pay homage to human triumph. When you always believe you can, you can always.

Offbeat bare ass kid

So if you read the final words of my last post, you should know that I did stand up, dig down, and whip it out. I busted this workout. It got to me.

Snatch, 24kg x 20 LR rest 3:00 20 LR rest 3:00 10 LRLRL rest 2:00 18 L, set it down, my back was touchy.

2206 hours EST.
Just wrapped John From Cincinnatti. The ten episode tale had me jacked the F in to HBO every sunday night for the lat 2.5 months. Quite real, this little storyline. They dubbed tonight's episode the Season One Finale. but it smelled to me like this show would not return next season. If it were, however, I'll be stoked to speculate on what would come.

Children in Heat

Elite Athletic Club 0815 Saturday 070811
Lots of joint mobility, continuous throughout the workout. Simple lift.

EZ bar skull crushers 75 x 10 85 x 2 sets of 10 resting 3:00 between.
EZ bar curl 75 x 3 sets of 8 resting 3:00 between
Dips x 3 sets of 10
1 Arm rows 32kg x 3 sets of 8 each arm.

I spent a lot of the 35 minute session hanging off stuff, stretching out, doing pumps, reaching up overhead, doing windmill stretches with no weight, re-racking plates that fools left out. What I realized at the end is that I didn't even fire up the iPod. A student for the 0900 class showed up at about 0840 and we rapped for a bit. I wasn't all about hugeness today anyway. I can hear my abdominal fat rallying for snatches, and I just may. It is 1946 and I have plans to meet friends by 2100. But again, they are always late. Save when it is Loe and myself. Two guys can usually meet H-Hour. Yeah, snatches right now. At least 100. I'll be back.

Horror Hotel

Wed. 070808
For those of you who do not know me The Misfits are my all time favorite band. I just picked up the boxed set today. I had downloaded from an illegal website and it was real good quality, but today I got a call from the guy at this local new/used record store that he had received a copy he ordered just for Willy. Four discs, over 100 songs. My goodness man, it's been a 'Fits fest all day! Never tire of the 'Fits. Also, I make a long time since bloggings, now I come to from recent news, and make new postings. I could talk all about how I want to erase the last two Saturdays from memory, and how I have been really disciplined in avoiding eating out the last two weeks, but this post, like others when I am short on time, will cover my last few awesome workouts!

Thursday 070809 REST

Wednesday 070808 1015 hours Elite Athletic Club
Joint Mobility for a full 15 minutes included HALOS x 3, Pump x 7 (the new Willy Style pump, we'll talk about that later), and one Get Up each arm with a 32kg and 40kg bell. Moved around, racked the bar, bought a Gatorade, shook my legs out, just got ready.
Bench 160 x 5 205 x 8 215 x 8 220 x 8 220 x 8 resting 3:00 between all sets.
Stiff Leg Deadlift 185 x 8 rest 2:00
Deadlift 225 x 2 sets of 8 reps with wide grip and flexed wrists on the pull. Rest 2:30 between sets.
1 Arm rows 32kg x 3 sets of 8 L,R with 2:00 rest between.


Tuesday 070807 1730 hours Narberth Ball Park
24kg snatches x 5 sets of 15 each arm rest 1:00 between.

Monday 070806 rest, my Mom's 49Th birthday (no cake or ice cream was consumed by this man), and it was also my 2 year anniversary with Sarah. YAAAY (Kermit the frog style).

Saturday 070804 0815 hours Elite Athletic Club West Chester PA: Sexy Cardio
Swing 24kg x 10 each arm rest 1:00 Get UP 32kg x 1LR rest 1:00
Snatches 24kg x 10 RL rest 1:40 x 10 RL rest 1:30 (four sets with this rest interval)
Snatches 24kg x 10 RL rest 1:00 (five sets with this rest interval)
So I did 200 snatches yaaay!
For fun: Bench Press 205 x 2 set sof 8 wide grip rest 2:00
Flat DB Press 75 lbs. each arm x 10 reps.

Thursday 070802 and Friday 070803 I rested, though after watching "The Bourne Ultimatum" with my boy Hollywood I most certainly wanted to train. Instead I went home and ate a mad bushel of broccoli rabe.

Wednesday 070801 1928 hours:
Military Press 135 x 8 rest 2:00 135 x 8 rest 2:00 Clean and press 135 x 8 rest 2:00
Asymmetrical 2 KB Front Squat 40/32kg x 2 sets of 8
Barbell Squat 2 165 x 8 rest 3:00 185 x 2 sets of 8 rest 3:00
Skull Crushers (EZ bar) 75 x 8 80 x 2 sets of 8 resting 1:30 between.

Monday 070730 1710 hours (Joint Mobility) Elite Athletic Club, West Chester PA.
HALO x 5 with 25lb. plate PUMP x 5 real sexy slow Calf stretches for 2 sets. Windmill 24kg x 3 sets of 1 rep L,R resting 1:30 between. Pullover stretch and shoulder dislocates with bungee cord, 3 of 3 reps.

1830 hours, after teaching Introductory kettlebell class.
Deadlift 225lbs. x 2 sets of 8 reps, resting 3:00 between. 240lbs. x 2 sets of 8 reps resting 3:00 between.

Clean and press (long cycle?) 135 lbs. x 3 sets of 8 reps, resting 2:00 between. Awesome feeling.

Growth

Aiight, grab your bics and sharpies and flip to a clean page in your notebook: Professor Booty is in the house and school is in session. First order of business, the absolutely body rockin' inter-stellar electro-shockin' workouts I pulled off last week. After the C&J fest I had on Wednesday of last week, I went nuts in the gym, as opposed to my driveway, and decided that performing 8 reps of everything last week would be a good idea, and a way to wake the muscles up. I am so, so guilty of cocooning myself in my low rep C&J and high rep kettlebell drills, that it felt necessary to bang out some deadlift and bench with 8 reps on the table. I checked all of my boxes. Here's the menu:

Thursday 070726 REST
Friday 070727 1040 Elite Athletic Club, West Chester, PA.
Joint Mobility for 7 minutes including 24kg Windmills.
Bench Press 185 x 5 205 x 8 (all reps with pause as the bar touched my sternum)
215 x 10 (no pause, transitioned with bar 2" from my sternum) 230 x 8 (with pause) 235 x 8 (no pause, had a spotter, reps 7&8 real shaky) Rested 3-4:00 between sets.

Deadlift 225 x 4 sets of 8 reps, resting 3:00 between all sets, played with hook, true, and false grips. Quads actually got tired from the FEROCIOUSLY TIGHT lockouts I put in.

Dip/32kg Swing x 10 + 10 each arm for 3 sets in 5:45. Felt good, I was smoked.

Saturday 070728 0805 Elite.
Walked in and felt good, but did not want to get too gnarly. Did many pumps and halos to loosen up. Joint mobility lasted about 10 minutes.
TGU 24kg x 1 LR, Turkish Windmill x 1 LR, TGU x 2 LR. All with 24kg and 2:00 rest between. Racked a barbell and got reacquainted with the military press.
MP 105 x 8 reps, 110 x 8 reps. 1 set of pull ups, and then I was done.

Taste the honey

My place in winter. I prefer autumn and winter over spring and summer. I'm a January
baby, that's just the way. But I do dig a nice tan and wearing just a pair of shorts. Bottom line I'm waiting for the heat to go away. But I took advantage of the weather today. Wednesday 070725 1030 hours: Dragged the top half of the platform onto more level ground in the driveway. Threw on a crazy dope playlist of metal and punk. racked up 70kilos.

Clean and Jerk x 1 rep rest 1:30
x 5 reps rest 2:00
1 rep every minute for 20 minutes with 70kg for 15 sets and 90kg for the final 5 sets.
A solid, solid wokout. My upper back is hella tight right now but a foam roller and some stretching will open me up. Post workout Shake: EAS 100% whey protien, blueberries, fat free milk, 5 ice cubes, blender.
530 calories, 6.5 g fat, 40g carbohydrates, 78g protein. Yummy.

Echo 4 Whiskey OUT.