I was trying to get something that was versatile and simple for a format to make use of the time I have and can be modified for the focus and effort I have for the session. Right now I’m clear to do squats, reverse lunges for lower bodyweight exercises. Upper body isn’t limited. I have access to my assault bike and it’s been handy to get my heart rate up. The template basically came from trying to modify the Murph workout to what I could do. Murph begins and ends with a 1mile run and then 100 pull-ups, 200 pushups, 300 squats In between. All is done with a 20lb vest. I use the assault bike to bookend the bodyweight movements. In between I use the rep scheme I have for the movements I need. If I want to up my fitness with the assault bike I’ll increase the times or sprinkle it in during the bodyweight stuff. Today I had about 20min to do some work, so I did the following: 2min Assault Bike right into 10 minutes of: A1 15 squats | B1 16 reverse lunges A2 10 pushups | B210 pushups. A3 5 ring pull-ups | B3 ring pull-ups I’d alternate between the A and B sets. End with 3min Assault Bike. Finished with a 4 minute active hang off my reverse hyper. The bodyweight stuff you can plug in for what you want. You could do dips, inverted rows, single leg squats, lunges, etc. if you’re repeating the format several times a week like I am I’d mix the movements up to keep it different and not overwork your pushups. Old wrestlers would do stuff like this but with Matt exercises and man carries. Be hard to kill and stack sats.

Where there is risk there must be choice - Dr Robert Malone

As long as fiat is around every generation gets poorer and more items remain out of reach in their lifetimes. -Homes -any type of personal property (except BTC) -Retirement (whatever that means) -Freedom Of course BTC, when properly secured by the owner, is the one piece that makes fiat a dud.

Yesterdays training: 4sets (Wenning warmup) A1. Single leg squat bodyweight 12/leg A2. Hip thrust bodyweight x25 - focus on holding and slow descent A3. Back crawls ~25 seconds Main Work: 1. Goblet Box squats 1min at 25lbs, 1min at 50lbs Focus on keeping tension in legs and not releasing on box. 2A DB single leg squats 3x10 with 35s Supersetted with 2B Copenhagen planks 2x20sec per leg Traction Work/Create Space 5Min This is where I try to make space between joints and nerve via gravity (traction). This is typically me laying face down on platform with legs hanging at 90deg. Lately I’ve been hanging here for five minutes and slowly doing limited motion reverse hypers with just my legs. I’ll alternate with both legs and then single leg each minute. If you sit a lot of the day these are great. Superset them with vertical hangs or lat pulldowns and you’re doing your body a huge favor.

When following conjugate method, you have a bit more flexibility and coverage at your disposal. During the training session it gets easy to stay focused on the training percentages but the gist of the session needs to be anchored to the type of session. See below: Max Effort - as implied, this is max effort. If you’re not feeling 90% of your max is in the cards that’s fine. Modify the lift or weight but still put out max effort. You are maxing effort on quality sets and not grinding out reps. Dynamic Effort - bar speed is supreme here. Think fast, fast, reps. If it’s slowing down, take weight off. You want to shift the force-velocity curve in your favor so train speed. Doesn’t mean go easy but think of making the weights fly. Repetition Effort - these are reps and more reps. These should be mostly your assistance and accessory exercises. Weights should be challenging for the rep range and the purpose of the exercise.

Mood

If you’re starting to use barbells for compound movements and such, one thing that’s worth paying someone for is how to do the movements. Don’t be shy about it. Of course they’ll expose your weaknesses but start doing things right from the beginning. It only gets more f*cked up the bigger PRs you make with bad form.

If you’re looking for something to do exercise or fitness wise and don’t care for barbells I usually direct people towards obtaining the standards of the La Sierra High school fitness program. Getting to the Blue Standdards in 4 years is a challenge but achievable. Getting the minimum requirements on half of the items would be a great start in the first year of training.

I recall during a macroeconomics class that several models used in the field assumed “the consumer is rational”. Had these researches never gone out at 1AM to see choices made just outside of the campus? Did they not study boomtowns? Did they not have their child approached by groups trying to sell student loans?

If George Washington knew what DC would become I think he would have made sure to burn it to the ground.

Some can probably echo this but I’ve found getting loved ones into better choices for health and wellbeing is similar to orange pilling them. They look at you doing something very different from them and wonder wtf you’re doing —-eating that matches seasons and locality — avoiding light at night —being adamant about not eating certain foods (seed oils, junk). But at the same time not losing your shit to have these once in a while. — always having some exercise on the calendar. — being more frequent to visit a movement professional over a doctor. — not wearing clothes in the summer (shorts of course!) —being cautious with tech use But if they see you doing well or at least looking well, you’ll want to let them take on pieces they can manage. In my opinion it’s helping them set up systems to help make better choices. Don’t do textbook thesis with them, just share small changes they can do to help you. I always try to bring it back to how it helped me a lot and why that matter—->I feel better and am more resilient therefore I will continue to do this.

Today: -Weighted pull-ups Worked up from body weight to 4 sets of 2 with 70 lbs. Had to contract abs and push hips slightly forward to not aggravate the sciatica. -Bulgarian split squats 3x10-12 per leg with 45lbs total. -hip thrust 2x20 Body weight only Incline db curls 3x12 GHD hangs (decompression) 4minutes Lat pulldowns (more decompression) 3x10 GHD hanging hamstring curls All in all a great day. Hopefully tomorrow things aren’t too grumpy.

One of my least favorite / bitter sweet training sessions were 800m repeats. You know if you’re dogging it bc they’re supposed to suck. 3.5 minutes of suck several times within thirty minutes. At the top end last year I did 9 repeats with equal amount of rest time. They make you pace better to your recovery time. Now that I’m not able to do those I’m going to try it with my only available modality: assault bike. Distance won’t be the same but will match for time. To start I’ll do about fifteen minutes of warmup and priming consisting of body weight and some light pedaling. Then it’s 4x 3min intervals with 3min rest.

I sought health/awesome feel before bitcoin. Once I found Bitcoin health meant something different to me; be healthy to enjoy time on the planet bc Bitcoin would allow me to use that freedom to do so. If you find Bitcoin first, I think you’ll come to health eventually bc you realize the base increment of the system relies on proper functioning of nodes and their inputs-outputs. your sub-cellular components need proper functioning in order to support you. Besides don’t you want to see more people become orange pilled and do the things you want?

Just as getting BTC is the exit path from fiat and endless time sucks, stacking your quantum health is the repossession of you and nature. We evolved and were made to be a part of nature. Our skin allows us to take in the sun and flourish in rough conditions. We need the suns photons to set everything in order. Electrons are natures currency, if you will. Start with getting sunrise or morning AM EVERY day.