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Workout Days 1 and 2 – February Cycle

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3 sets of each unless otherwise noted and every two entries are paired to allow switching between exercises (hex bar deadlifts alternate sets with split leg rope side pulls, etc.):

Day 1

  • Hex Bar Deadlifts
  • Split Leg rope side pulls with cable machine
  • Floor bench press with Swiss bar
  • Goblet split squats with 3 sec hold near bottom
  • Nordic hamstring holds (2 sets of 10 seconds)
  • Seal rows with dumbbells
  • Romanian deadlifts with switch hand kettlebells
  • Body saws

Day 2

  • Squats with safety squat bar
  • Copenhagen planks with dumbbell
  • Elevated goblet split squats
  • Pullups
  • Double banded zipper walk
  • Landmine standing viking shoulder press
  • Airbike (.5 of a mile, .6, .7)
  • Bench reverse curls

Warmup

  • Banded dog side leg lifts
  • Cossack stretch
  • Spiderman to calf stretch
  • Single leg drops with kettlebell overheads
  • Banded sprinters
  • Open book reach stretch

Cool Down

  • Weighted three position calf raises
  • Banded shoulder pull aparts
  • Bretzel stretch
  • Hamstring scoops
  • Hang from pullup bar for 60 seconds

Daily workout takes approximately 1.25 to 1.5 hours: half hourish for warmup/cooldown and about an hour give or take for actual workout.

Some things to look into in 2020

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  • Measuring glucose levels, inflammation markers, and heart rate variability.
    • Ben Greenfield ideas:
      • regular, at least low level exercise
      • low carb, mediterranean diet prob best for most people
      • daily exposure to sunlight (justification is along the lines of a model of batteries and/or photosynthesis
      • barefoot?
      • exposure to heat… sweating is incredibly healthy… hard to raise body temperature enough with exercise alone.
      • exposure to cold… brief exposure to uncomfortable cold is probably healthy
      • clean water
      • mineral content of food
      • microdosing is probably worth it, but perhaps better ignored until legal restrictions are relaxed enough for better studies on the effects of LSD and or psilocybin.
    • Are there a series of tests that would give someone a better understanding of what exercises and foods and style/timing of eating are potentially most suitable for a particular individual.
    • Is a varied diet actually misguided? If you run better on a particular set of foods, wouldn’t a varied diet be counter-productive?
    • Are there any easily-worn devices available to measure any of this stuff relatively accurately.
  • Fasting and autophagy. Is a weekly fast of 36 hours worth it? Perhaps 18/6 instead?
    • Three meals or more a day and the importance of breakfast seems like apostolic bullshit.
  • Benefits of cold immersion (cold showers, cryo).
  • Cake on Ubiquiti routers.

Amazon thinks I should eat bugs

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We DO buy quite a bit from Amazon, so I understand it might be difficult to determine our consumer pattern, but how did it come to this?

Hello, Andrew… Amazon has some recommendations for you:

Well… I wasn’t interested in these particular items… but it did get me thinking about what else is available in the world of entomophagy. It must be marginally popular if it’s turning up in Amazon suggestion lists. Turns out that there is quite a bit available, and much of it looks practical, inexpensive, and… of course… good for you. Apparently eating bugs (and crickets in particular) is one of the easiest ways to ingest solid protein.

Banana peanut bug bites for the Rhodesian Ridgeback?

hoganBugBitesLike every new food, however, it must first pass the “Hogan survived eating it” test. Rhodesian Ridgebacks are the perfect food tasters; when they lost their job chasing lions, they were used as poison detectors for South African kings. Like most dogs, Ridgebacks will readily eat anything, but our Ridgeback carries the canine curse of a weak stomach, so he’s an excellent gauge of a food’s toxicity. Hogan’s now awaiting a package of Banana Peanut Bug Bites.

If Hogan survives, I think I’ll spring for some cricket flour. It can be baked into banana or other quick breads. There are a ton of recipes for this stuff. Here’s the banana bread recipe from Entomo Farms:

Ingredients

1/3 cup (35 g) Entomo Protein 2050 cricket powder (cricket flour)
1 ¼ cups all purpose flour
1 ¼ tsp baking soda
¾ tsp baking powder
¾ cup organic granulated sugar
1 egg
1 egg white
¼ cup plain or vanilla yogurt
3 TBSP coconut oil
1 tsp vanilla
1 cup mashed bananas (approx 2 to 3 medium)

Directions

  1. Preheat oven to 350F, 9×5 loaf pan-buttered
  2. In a bowl sift together cricket powder, flour, baking soda and baking powder. Set aside.
  3. In a large mixing bowl blend sugar, egg, egg white, yogurt, oil and vanilla.   Blend in the bananas. Add the dry ingredients and mix until just combined. Do not over mix.
  4. Pour batter into a prepared loaf pan. Bake in preheated oven for 50 minutes or until a toothpick inserted into the center comes out clean.
  5. Remove from oven and let cool in pan for 5 minutes before removing.