Category Archives: Uncategorized

Just curious

Is directly ordering the drone assassination of a child more, less, or the same level of murder as beheading a journalist?


Satire or Real?

I don’t pay much attention to diet/nutrition/lifting stuff on the web any more.  It’s all been said, and nearly everyone talking either doesn’t know what they are saying, or they are just trying to separate people from their money.

So I heard about something called bulletproof coffee, and I just ignored it as junk science used to sell something.  But for some reason, this week I visited the website.

And I have to say, I think it may be one of the most brilliant pieces of satire I’ve seen since Prancersise.

The website features the character Dave Asprey, the Bulletproof Executive.  His bio snippet (which is brilliant), includes this:

Dave Asprey, founder of The Bulletproof Executive, is a Silicon Valley investor and technology entrepreneur who spent 15 years and over $300,000 to hack his own biology. Dave lost 100 pounds without counting calories or excessive exercise, used techniques to upgrade his brain by more than 20 IQ points, and lowered his biological age while learning to sleep more efficiently in less time. Learning to do these seemingly impossible things transformed him into a better entrepreneur, a better husband, and a better father.

From private brain EEG facilities hidden in a Canadian forest to remote monasteries in Tibet, from Silicon Valley to the Andes, Dave used hacking techniques and tried everything on himself, obsessively focused on discovering the answers to this one persistent question:

What are the simplest things you can do to be better at everything?

It hits on just about everything – no effort, less sleep, higher IQ, Tibetan monks.  Here’s the video on the magic coffee.

Just fantastic.  Of course, the character has all the social media pages, a blog, training and diet advice (foods to fear!  Tim Ferris 4 hour body!) and they even set up a store where you can buy his special non-toxic coffee.

I just wish I were creative enough to create something this spectacular.



Still Here

Just busy.  Our business has been more active than expected (which is a very good thing), and I’ve been focused more on some other priorities.  Blogging just isn’t all that high on the list any more, especially given my recent and significant loss of interest in things political.

It’s as if it just hit me that I’m just one more voice out there clamoring for other people to completely change their personal philosophy, and that’s just not going to happen.

My training log should return shortly, and of course as things occur to me, I’ll post.

I Got Fat

Well, I did.

My bodyweight and bodyfat have been pretty happily at 230-235 pounds and about 20% for quite some time.  That’s kind of a set point for me, and while I’m not Captain Health at this size, I feel good, my blood pressure is fine, I can move, and training tends to go well.

Over the past month to six weeks, though, I haven’t been feeling as well; and in the last two weeks, it’s really started to bother me.  Mostly, I feel out of shape (I am), fat (I am), and I know based both on measurement and feeling that my blood pressure is up.  I’ve been drinking too much (it’s far too common for me to have a cocktail AND a couple of glasses of wine with dinner or a beer or two), and eating like I’m 23, not like I’m 43.

Part of the issue was I took some time away from training because of a nagging shoulder thing.  That’s cleared up now, so there’s no excuse not to get in the gym.  There was never an excuse to stop everything, but I did.

Anyway, I decided today I need to make some changes, and hopped on the scale to get my baseline:  235.5 pounds (right in line, just a couple of pounds heavier than I had been running), 41 inch waist (at the navel, as big around as I can remember being).  That works out to about 24% bodyfat.


Luckily, I’m pretty disciplined, I know a lot about nutrition, I know how to get lean, I have access to great food, I work primarily from home, and it’s a slow time of year for us.  So this is a great time to get my diet in check and drop some fat.

That said, it’s also the holidays.  Lots of parties, Thanksgiving, all of it.  I’m not a crazy dieter, though, and can fit in fun stuff and good food/drink without losing sight of the main goal.

The Eating Plan:

Simple rules work best for me.  I think one of the best fundamental eating plans for people who lift/train athletically is John Berardi’s Precision Nutrition.  It is fundamentally just a set of rules, easy to follow and execute, with room for error.   These are not the exact rules he published, but they are close, and what I’m going to do.

  • 235g Protein every day.
  • 5 servings veggies every day
  • Less than 200g carbs per day on non training days, less than 300g on training days
  • Carbs consumed primarily around training, and typically all before noon on a normal day.
  • No Cocktails at home
  • Wine only with food
  • No limits on fruit or veggies
  • No dessert/sweets (the carb limit pretty much excludes these, anyway).

I will follow these guidelines pretty much all the time, however, if we are going out to dinner, or are entertaining, or it’s Thanksgiving, I’m doing whatever I want.  Berardi says to follow the rules 90% of the time, but I don’t include his meal frequency guidelines.  Not every day will be perfect, but if I do most of these most of the time, I’ll be OK.  Frankly, this is how I should be eating all the time, anyway.  I’m not going to do anything signficant or drastic.  While I know I can make body composition changes more quickly using a more aggressive diet, I also know that the change tends to be temporary.

The Training Plan:

I still want to get back on the platform, so I’ll stick with my Conjugate/Westside style training.  I’ll walk in the morning on non lifting days, and for now, I’ll walk on a treadmill after lifting.  As I get into better shape, I will replace the treadmill with the prowler.

I reasonably expect I’m going to need to drop down to 210-215 to get my waist down where I want it.  There is research that points to simply your waist measurement as a predictor of health issues; keep your waist under 1/2 your height (in my case, that’s 35 inches), your general health risks are reduced.  Plus I’ll feel better.

I don’t know how much I will update progress here, I’ve gotten out of the habit of posting training, I guess we’ll see.




Training, 10/9/13

Bench Press

2×15 @ 45


2×3@ 135

8×3 @ 175, 3 grips, less than a minute between sets.  Good speed.  Bumped the weight up a bit this week to keep it around 60%.

JM Press


3×3 @ 135

T-Bar Row (old school, with the barbell in the corner, bro)



3×8 @ 135

Seated DB Press


2×15 @ 30

These were really uncomfortable, shoulders felt tight

Hammer Curl

2×15 @ 30

Prowler drag, rows, 4 trips, 90 pounds.



Training, 9/27/13

Was running around yesterday, so didn’t have a chance to get this posted.

Bench Press


45+1 set chain x 3

95+1 set chain x 3

135+1 set chain x 3

8×3 @ 165+1 set chain, 3 grips, done with less than 1 minute between sets

185+1 set chain x 1

225+1 set chain x 1

245+1 set chain x 1

4 board press



Time to change this

Hammer Strength Row



3×8 @ 315


a bunch



Training 9/17/13

Low Box Squat (hole 3)

2×5 @ 45







335×3 (PR)



Good Morning

3×8 @ 135



Side bend

2×10 @ 25


Training, 8/11/13

Bench Press

2×3 @ 45 + 1 set chain

95+chain x 3

2×3 @ 135+chain

8×3 @ 165 + 1 set chain.  less than a minute between sets, 3 grips.  Fast.  Strong.

185+chain x 1

225+chain x 1

245+chain x 1

4 Board Press




Hammer Strength Iso Row

1 plate each sidex10

2 plates x12

3 x 8  @ 3 plates

DB side lateral

3×12 @ 20

Hammer curl


2×12 @ 25




Hierarchy of Coffee

In my house, in my opinion:

1) Zeke’s Coffee (local, Baltimore, good)

2) Peet’s Coffee

3) Starbucks (I like darker roasts, but the medium blend is good, too)

4) Dunkin Donuts

An honorable mention goes to Green Mountain, which I like, but can’t find anywhere.


Training, 5/13/13

Sore and tired from yesterday’s training and garage cleanout, so just got done what needed to be done.


2×5 @ 45









3×5 @ 135

Seated hamstring curl


Incline situp


20 minutes on the treadmill.


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