An Egg, a Chicken and a Blanket

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TomFurman
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An Egg, a Chicken and a Blanket

Post by TomFurman » Mon Dec 31, 2012 12:47 am

Well let's see how long I keep this up.
I've re-gained 13 pounds of lean body mass and I'm feeling pretty good. Sleep is good, but could get better.
Training is simple, with the equipment in the house/art studio.
Day One- Swing and Goblet squat [volume] or Swing High Pull [dynamic with bands] and heavier Goblet.
Day Two- C&P 5 reps alternated with Weighted Pullup 5 reps or Pushup with mini band over my back alternated with body row on TRX type thing. 10+ sets of five with 45 or less seconds between.

I do mobility and then ab work with the Jumpstretch band.

Then I focus on eating adequate macros,.. which means the animal protein, whey, etc.
Supplements are Fish Oil, Vitamin D, Red Wine and Melatonin.

I have clients all over South Florida, but I restrict them to the morning hours and do writing the rest of the day. 99% of all meals are prepared at home by me.
--------
One of my fitness clients is getting taught Silat as a gift from me for his technical expertise in specific areas.
I'm instructing him and his girlfriend who is a Ford model and quite fit.
-------
Focusing on Lanka/Footwork and Body Mechanics, [very similar to what I demo'ed with Dylan Thomas in Collision Course].
I will of course expand into stand up, clinch, ground and the overlapping weaponry- projectile, flexible, edged and impact.
"There is only one God, and he doesn't dress like that". - - Captain America

Abandoned by Wolves
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Re: An Egg, a Chicken and a Blanket

Post by Abandoned by Wolves » Mon Dec 31, 2012 10:33 pm

Looking forward to your posts, Tom. I may have to track down "Collision Course" - forgot you were on that one.
"I also think training like a Navy S.E.A.L. is stupid for the average person. I would say PT like an infantry unit, run, body weight stuff, hump a little, a little weights and enjoy life if you are not training for specifics." -tough old man

TomFurman
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Re: An Egg, a Chicken and a Blanket

Post by TomFurman » Tue Jan 01, 2013 1:49 am

Today, Trip to Miami Beach to train a client. Very little traffic, good morning radio and black coffee.
Training-
Swings-24k x 200 reps broken into sets.
Goblet- 6 sets of 10 with the 24k
Less than 45 seconds between exercises. [Alternated them]
Jumpstretch Standing Abdominal 5 x 10 reps
Some Sphinx position [also called the "McKenzie position]
Stretching.

Dinner was a salad, New York strip and some bread with Parmesian, Oregano and Olive Oil brushed on then toasted.

Bought a bunch of booze for tonight. Not going out. Going out sucks.
"There is only one God, and he doesn't dress like that". - - Captain America

TomFurman
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Re: An Egg, a Chicken and a Blanket

Post by TomFurman » Tue Jan 01, 2013 11:37 pm

Did this http://breakingmuscle.com/strength-cond ... el-program
today. Added seated straddle with double jump stretch bands [end to end] over my feet and around my back.

Finished with Down Dog Vacuum's [saw an old photo of Bob Hoffman doing these]
alternated with "Blowing Out The Flame" from "Bullet Proof Abs".

This felt really good.
"There is only one God, and he doesn't dress like that". - - Captain America

TomFurman
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Re: An Egg, a Chicken and a Blanket

Post by TomFurman » Wed Jan 02, 2013 11:53 pm

Long walk around the golf course. Then some swimming and stretching. 1/02/13
"There is only one God, and he doesn't dress like that". - - Captain America

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Mickey O'neil
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Re: An Egg, a Chicken and a Blanket

Post by Mickey O'neil » Thu Jan 03, 2013 1:15 am

TomFurman wrote:Did this http://breakingmuscle.com/strength-cond ... el-program
today. Added seated straddle with double jump stretch bands [end to end] over my feet and around my back.
I keep forgetting about this. Need to add it in a few times a week. Maybe tomorrow night? :-k

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Re: An Egg, a Chicken and a Blanket

Post by TomFurman » Fri Jan 04, 2013 12:40 am

C&P alternated with Pullups
24k and BW on Pulls for 8 sets of 8.
Pilates Bicycle for abs,.. 20/20
"There is only one God, and he doesn't dress like that". - - Captain America

TomFurman
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Re: An Egg, a Chicken and a Blanket

Post by TomFurman » Sat Jan 05, 2013 1:53 pm

Friday was an off day for me.
I trained some clients in Miami Beach. This is nice time. Traffic sucks, but we are overlooking the ocean in a nice condo. This is a major businessman who's a very talented individual. He fiancee is Russian and a good athlete.
I compressed training into to 45 minute segments.

I did a Silat class as well. I taught footwork from the Tiga/Triangle. I explained silat's theory of training upper and lower body separately. Then I added the LaCoste Salute. This will take repetition.
Within the Lacoste Salute I showed,..
1. It is a default or 3 point cover vs a wild right hand.
2. It is a bladed attack in theory.
3. It is an entry into boxing range.
4. It is a limb destruction incidentally or accidentally.
5. It moves you to the outside line.
6. It makes you focus on the opponents back up weapons [ blades, gun, impact, chemical spray ]

I then showed if the assault is overwhelming, how to move into base disruption. I utilized a Harimau [tiger] takedown in a practice mode as an example.
"There is only one God, and he doesn't dress like that". - - Captain America

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Bobby
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Re: An Egg, a Chicken and a Blanket

Post by Bobby » Sat Jan 05, 2013 6:00 pm

Do they use knuckle strikes against the thights in Silat?
Reason I ask is that I have seen some clip on youtube where they did(can`t remember what MA) and I tried a back knuckle strike against my inner thight today and it bloody hurt.
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

TomFurman
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Re: An Egg, a Chicken and a Blanket

Post by TomFurman » Sat Jan 05, 2013 8:00 pm

That's unlikely to stop someone trying to hurt you. Somethings in silat are implied and purposely hidden. Deception is part of the culture.
"There is only one God, and he doesn't dress like that". - - Captain America

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Bobby
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Re: An Egg, a Chicken and a Blanket

Post by Bobby » Sat Jan 05, 2013 11:03 pm

You could always follow up to the groin as you are in the neighbourhood.
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

TomFurman
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Re: An Egg, a Chicken and a Blanket

Post by TomFurman » Mon Jan 07, 2013 3:18 am

Today, 1/06
"Black" Cleans, 32 kilo. 1 minute right/ 1 minute left X 5
alternated with: Goblet Squat 32k X 5 reps.
["Black" is a term for dirty work. Like running for boxers, etc. Hence I did an extra swing or two between cleans to build my back/hammies/glutes and practice form]

Myotatic Crunch from 4HB. 20X2 sets.

Stretch. Emphasis on spinal extension.
Child's position
UpDog
DownDog --3X through
Then pigeon, about 2 minute hold per side.
Then I just loosened up all the other stuff.
"There is only one God, and he doesn't dress like that". - - Captain America

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Soupbone
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Re: An Egg, a Chicken and a Blanket

Post by Soupbone » Mon Jan 07, 2013 4:02 pm

I've really been enjoying reading your log. Very informative.
I just started a blog called The Happy Grappler. Check it out at http://happygrappler.blogspot.com

TomFurman
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Re: An Egg, a Chicken and a Blanket

Post by TomFurman » Mon Jan 07, 2013 10:10 pm

Thanks Soup. I aspire to be a percentage of what you and Mak are.
No training today.

Short silat section with my client.
Today we reviewed [and will continue to] the Tiga and LaCoste Salute.
I introduced the footwork of "Gelek", which is a Minangkabal word for, "spiraling".
This involves serious leg work that is scene in Hsing I as well. That means you can't drill it into the ground and have to build up slowly.
I first saw this mechanic from Dan Inosanto. Later Cliff Stewart and a video of Eddie Jafri cemented the value of this.
"There is only one God, and he doesn't dress like that". - - Captain America

TomFurman
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Re: An Egg, a Chicken and a Blanket

Post by TomFurman » Wed Jan 09, 2013 1:27 am

Good session today.
Warm up- Push press. 12k, 16k, 24k, 32k X 3 per side.
Pyramid up- C & PP - 12k, 16k, 24k, 32k X 8 per side. [This eventually will go to one minute per side]

Body Work-
Weighted Pushup- 25lb plate on back X 10 X 2
Superset
Weighted Pull up- 10lb X 10 X 2
---Pullup endurance is kind of a break through. The strength is there. I can do 90X2 reps no problem.. but accessing the more hypertrophic range of 8-> 12 has been an issue.

Abs- Knee pull. [as seen in Concrete Conflict] Mini Band X 20 reps X 2 sets.
Thorough stretching. I trans-channel Denis Vasiliev and his 17 minute YouTube after his lifting session. Nothing magical, but it is thorough.

Dinner- Grilled 1.5 pounds of chicken breast for two on the George Foreman. I threw it on top of a spinach salad with avocado, carrots and tomatoes. Some toasted whole grain bread with olive oil, parmesian and oregano. Then a couple of glasses of Whole Foods answer to Two Buck Chuck. --->Cabernet by Three Wishes.

Tomorrow I take my GF to get cataract surgery at a space age facility. It's amazing stuff. She's getting one eye done at a time.
"There is only one God, and he doesn't dress like that". - - Captain America

TomFurman
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Re: An Egg, a Chicken and a Blanket

Post by TomFurman » Sat Jan 12, 2013 3:20 pm

Off the radar a bit. GF's eye surgery and driving her around, etc.
1/11
Circuit 10, one minute segments.
Hack Squat
KB Row L
KB Row R
Sissy Sqat
Ov. Press
One armed deadlift L
One armed deadlift R
Jumpstretch Tricep French Press
Side to Side Step Ups
Hip Bridge
Then hang from a chinning bar for one minute.
-> Stretch and walk two miles.
1/12
Abdominals/Walk/Stretch
"There is only one God, and he doesn't dress like that". - - Captain America

TomFurman
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Re: An Egg, a Chicken and a Blanket

Post by TomFurman » Mon Jan 14, 2013 1:01 am

1. Snatch Practice--sucked. Moderate RKC... bad GS... needs work. Coaching from Tom C. and Misha.
2. Black Cleans [2 swings, one clean] 24kX 10/10X 5. Then swing with 16kX 35/35
3. Sumo Squat -- 32kX 50. I need to talk to Nightman for form and volume ideas. This feels good.
4. Myotatic Crunch-- BWX 25. 10lbsX10
5. Stretch-->Extensive

I will be adding easy running to this program ala Rudnev and his GPP entry level.
The KB/GS stuff with added body part bodybuilding stuff is very good.
"There is only one God, and he doesn't dress like that". - - Captain America

TomFurman
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Re: An Egg, a Chicken and a Blanket

Post by TomFurman » Thu Jan 17, 2013 12:57 am

1/16
Warm up.
Clean and Push Press-
32kX 1min/1min
24kX 2min/2min
16kX 3min/3min
Upper Body Assistance-
Superset-
Weighted Push Up 30lbsX10X2
Weighted Pull Up 15lbsX10X2
Abs-
Abdominal Vacuums 5X
Blow Out The Flame 5X
Repeat 3 rounds.

Hard stretch.
"There is only one God, and he doesn't dress like that". - - Captain America

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Mickey O'neil
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Re: An Egg, a Chicken and a Blanket

Post by Mickey O'neil » Thu Jan 17, 2013 2:29 am

Nice session.

TomFurman
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Re: An Egg, a Chicken and a Blanket

Post by TomFurman » Thu Jan 17, 2013 6:15 pm

Mickey O'neil wrote:Nice session.
To verify, these were one arm LCPP's. My elbows feel it today. Not bad,.. but evidence that I need to focus on smoothness.
The 32k helps bring your elbow to the hip for a good rack. I can feel soreness in the delt and upper pec, which means those areas need work.
"There is only one God, and he doesn't dress like that". - - Captain America

TomFurman
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Re: An Egg, a Chicken and a Blanket

Post by TomFurman » Fri Jan 18, 2013 12:29 am

I posted an article on my FB business page, relative to a back injury and using Egoscue to fix it. Some very enlightened doctors and therapists.
I went through these moves today. Nothing new, but fun and perhaps very useful for some of IGX.
http://www.ickbgirls.com/2011/03/restor ... voy-sport/

--> Girlfriend turned 56 yesterday. We had steak and chocolate cake. She also sold a painting, which was nice.
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"There is only one God, and he doesn't dress like that". - - Captain America

TomFurman
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Re: An Egg, a Chicken and a Blanket

Post by TomFurman » Sun Jan 20, 2013 2:47 pm

Warm Up/Mobility, then this circuit. 1 minute per drill.
1. Pistol Rt.
2. Pistol Lt.
3. Row Rt.
4. Row Lt.
5. Ov. Press
6. One Arm DL Lt.
7. One Arm DL Rt.
8. Step Up
9. Jump Stretch Curl
10. Jump Stretch Tricep
---> Stretch
Dinner was about .75 pounds of turkey breast, salad, bread and red wine.
Explosive evening of Batman, Lost in Space, Star Trek and Pawn Stars.
"There is only one God, and he doesn't dress like that". - - Captain America

TomFurman
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Re: An Egg, a Chicken and a Blanket

Post by TomFurman » Fri Jan 25, 2013 5:42 pm

Warm up, Mobility and 16k 5/5 press, then 24k 5/5 press.
Black Work- 1min Left/ 1min Right with each drill w/16k
-Push Press
-Clean + Push Press
-Clean
-Swing
-Rack Hold
---> 10 minutes total. Not hard, but a nice workout. I will vary 24k for shorter and 16k for longer than 10 min's in the future. Left side rack is not so hot,... I'll rack the 32k and let it stretch me today.
Ring Pushup x 15x2
Neutral Pullup x12x2
Superset.
-Knee Raise 25 slow reps.
Stretch.
"There is only one God, and he doesn't dress like that". - - Captain America

TomFurman
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Re: An Egg, a Chicken and a Blanket

Post by TomFurman » Fri Jan 25, 2013 5:52 pm

This might be an interesting year for Silat training.
One of my own instructors, Bruno Cruicchi is spending more time in Miami,..
He teaches Raja Sterlak silat.
Richard DeBordes is coming in March to Miami.
Eddie Quinn ["The Approach"] is coming to Orlando area. He's the lineage holder in Silat Fitrah and is very, very, accomplished Thai Martial artist.
Inosanto Academy is having a 4 day silat workshop in May in LA. I may travel there with Bruno.
"There is only one God, and he doesn't dress like that". - - Captain America

TomFurman
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Re: An Egg, a Chicken and a Blanket

Post by TomFurman » Sat Jan 26, 2013 10:02 pm

Did the Flexible Steel, "Untying the Four Knots"
Followed by some "Foundation" drills.
"There is only one God, and he doesn't dress like that". - - Captain America

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