Don’t try this at home!

“I can accept failure. Everyone fails at something. But, I can’t accept not trying.”
– Michael Jordan

I have to admit I possess a strange compulsion where I am overcome with extreme anxiety if I haven’t pursued something outside of my comfort zone. As many readers that have taken the step off that ledge may know: it is by fat the most terrifying and addicting thing you can do for yourself. So, allow me to play back a recent series of events to explain the title and offer a twist to why the work out I completed is effective for my on going ninja training…
So the only time you shouldn’t train is very simple when you’re injured, sleep deprived, or under the influence. I was 2 of the 3 and decided to rationalize it away the true reason: I was feeling emboldened after socializing at a bar/club on Friday night and watched one of my favorite bands perform. But, I was feeling really guilty that I missed my afternoon workout and have been skimping on the cardio work.
So I decide it being 3a.m. was good enough time to get my really sweet workout in that involved grip endurance (needs improvement), core strength and flexion, and a technical lift (the snatch was chosen, not at random) so instead of the high rep work out I suggested to a friend; I considered the short/nonexistent rest intervals the NWT (Ninja Warrior Trial) offer so AMRAP (as many rounds as possible) it is! And, try not to die given condition at the time. Spoiler alert I survived and it certainly showed how difficult this is going to be at my current weight. I believe more grip work, sprinting, and jumps are coming

But, even though I didn’t do nearly as well as I would hoped; that’s why this is training. Not, brag about how sweet you used to be and let powerful Nostalgia undeservedly carry your ego.

9minute AMRAP
15 T2Bs
10 Deadlifts 48kg
5 Squat Snatch 48kg

 

Road to becoming a Ninja warrior pt 2

As a friend of mine once said, “If the first one was too easy.”

I generally enjoy thinking of my week in terms of how many yoga sessions, magic tournaments, and cups of coffee can I squeeze into 168 hours. Lost? Confused yet? Where’s my mediocre work out I’m going to have to scale? You might be asking yourself; don’t worry I’m trying to channel a much more talented writer, dare say friend (Mark Nestico), to consider why this work out was important enough to write about.
The point is as much like the half-moon position I held during yoga class today it takes a lot of steps before you begin to understand balance. So, to myriad of concessions I make so I can balance a happy and well lived life… that also coincides with my goal of not completely failing at a ninja warrior trial; or at least while knowing 23% percent of my week is literally just sitting at a computer working (granted I do have a kneeling chair); that percentage is not even considering how much time I’m commuting, eating (editor’s note a lot), and most notably when not at the gym (hopefully not cycling) at a table playing MTG (Magic the Gathering).

So yeah there’s a common theme on my mind is: Wow I have weak ass hip flexors and over-tightened hamstrings! If you didn’t share in that same thought, translation, I sit a lot; and that’s affecting my ability to sprint and jump in cartoonish fashion. And, wanted to put a few words to paper to bring this to other readers attention if you share in the same lifestyle choice. To remedy that I’m hipster enough to go to yoga 3 times a week; take up every opportunity to catch up with people for coffee (often its a walking meeting); and being mindful how much grinding am I doing for MTG. 2 positives and being aware of a negative that I don’t intend on giving up to the goal, or balance if you will. Just a thought to entertain before the WOD
Yoga +
4 ROUNDS:
20 Goblet Squat 1.5POODs
20 Threaded Lunges 1.5POODs
15 Overhead Squat 47kg
5 Turkish Get-ups .5POODs
25 Kettlebell Swings 1.5POODs

Becoming a Ninja warrior part 1

This is likely best used as a daily snapchat/vine/ or IG post

My intention is to light a fire under my own bum to train like the reckless youth I once was: explosive, anaerobic, interval training beast!
Of course this inaugural post should pay mention to why I don’t train like that currently: it wasn’t even because of competitions and training injuries, but just taking an office job plus car accident. Something not very glamorous but usually all it takes to 180 how one trains. Granted I was given comprehensive pre/ and rehabilitative protocols that I value and used to build on, but like many athletes will know changing your training schedule rarely leaves much time in the day for some of your other routines *reads* goodbye muay thai, jujitsu, and obstacle course racing.
But, like my recent twitter post has proclaimed I have become the strongest that I’ve ever been and at the same time weaker than ever. (Thanks to absolute and relative strength definitions) Strength is great! I feel healthier and more resilient than ever, but I want to be able to teach my body to muscle up, wall flip, and spar for hours again! So here’s to discovering middle ground.

Lastly to payoff the N number of people clicked this link for a work out I may have promised. at least until April 19th 2016 I’m foregoing the mantra “If the bar ain’t bending, you just pretending.” And, set to rebuild from the ground up and balance my strength and endurance training to become a more dynamic athlete. If this is kept up with any regularity anyone should be able to copy paste this series tag and have an almost legit 8 week program
“Start slow to train faster”
Warm up: Shoulder passes and 20 stair climbing
3 rounds of
550m row
10 dips
5 strict pull ups
10 knees to elbows

brief words on bereavement

“If you have ever lost a loved one, then you know exactly how it feels. And if you have not, then you cannot possibly imagine it.”
– Lemony Snicket

Over the weekend I lost a friend and continue to mourn the void he left. Today because of my bullheadedness I fear I pushed another friend away. As I forced to have a conversation with a young man that called the departed his best friend. A term that develops a more sacred meaning the older I get. Our conversation was more of a fight and then silence than the talk I had hoped for. It had become apparent that it is easy to push people away when emotions are high, for who’s sake I’m still not sure. Although very sobering thought has just occurred: if I didn’t pursue years of mindfulness training would be just as angry with the world as the young man I tried to talk to? Currently my eyes are moist and want to believe yes; as I tell myself its because of excessive yawning wanting to fight off sleep for a little longer to better organize these thoughts. But, it would be more accurate to say stumbling on an old album has summoned up a bevy of raw emotions in me.
I’ve said goodbye to grandparents, teachers, and friends before. But, when you watch someone grow up for more than a decade; like an uncle you’re invested in seeing them grow up and do great things. When the unthinkable happens you know exactly how it feels, and you need loved ones more than ever because no one else can possibly know how it feels.

Senpai won’t notice you(draft)

Recently I had a chance listen to  an interview with Eric Thompson, you know the “How bad do you want it?” guy; if you don’t here’s a video, I’ll wait… (approx 5min)

Now the interview itself was a surreal reminder to the master procrastinater I considered myself I have a long way to go. The thesis of Mr. Thomas’s story can be distilled down to: When you want to succeed as bad as you want to breath, then you’ll be successful. It was strangely refreshing for me to hear; because it reminded me when engaged I can go for days focused on a project; letting the results (good or bad) fuel the venture. But, like many motivational videos/ interviews the feeling faded, and a few days later the thought of his story edged back into my mind. As several friends all hitting the New Year wall early and asked “How do you stay motivated?”
In the back of my mind I was trying to translate the story.
There was a young man, you know,
who wanted to make a lot of money
and so he went to this guru, right.
And he told the guru you know
I wanna be on the same level
you are and the guru said
if you wanna be on the same level I’m on,
I’ll met you tomorrow at the beach…
I didn’t get very far. For one: I don’t have the heart to or attention to disclose to them my recent snatch ‘PR’ and other wins have from wanting ‘it’ more than most people are comfortable admitting to themselves; two because motivation is a game that explaining the rules in their entirety is more disservice than gift. 

My belief on motivation in short is its personalized and comes after bouts of success, failure and burnout with a daunting explanation that borders on new agey. Yet, I fumbled through an explanation that was reminiscent of a Rocky monologue, and equally as elegant, but at least they got the picture: Life works in seasons and don’t curse your waning motivation, find a way to recharge and press on. 
A little disappointed that wasn’t Thomas’s true thesis, or even what I exactly believed myself. Only in the end it offered what they needed, and surprisingly an understanding why they sought me out for. “Thanks Senpai!” Hit my inbox again and again. 
The word I stopped using when I hung up my gloves and retired from fighting had be come a fully viral meme. Bookish nonathletes accepted the name and an epiphany struck me like the 3/4 upper cut I threw once upon a time. The term ‘Senpai’ and specifically the cry to be “noticed by senpai” has entered the internet Zeitgeist and has become a meme thanks social media.

Finally, I could hear vividly in that moment what I what my advice and thoughts to my younger friends, should be. Of course it came though as an impression of ET (Eric Thomas):
You tryin’ to get motivated!? You want get senpai to notice you? Why’re you even worryin’ ’bout that? Of course senpai isn’t going to stop and notice you; their too busy grinding! Finding their way in the world! Don’t wait around for senpai, find a sensei! Get yourself a teacher that can give you the foundation you need, work hard and an then senpai will pay attention to you.
I can only wish capture a fraction of the energy E.T. has when delivering a speech or just going off on some student. But, after that moment I understood the microcosm of Senpai/Kohai trope: I was an de facto Senpai. Also the irony doesn’t escape me that I began writing as a way to refine my thoughts and create my own voice online, much like my mentors before me… Yes I want senpai to one day notice me too. And, this is where I’d like to share with the uninitiated a quick definition to what I am going on about, so you won’t feel compelled to search google about this concept and potentially terrifying Reddit posts that boils down to we all seek little bit of validation, growth, and mentorship we all need without noticing it. “Senpai/Sempai” is a Japanese honorific term used when addressing someone with elevated social status schools, sports, clubs, etc… but not exactly an authority figure like a teacher or manager; “I hope Senpai will notice me” very plainly is an anime trope to express unrequited admiration.

I sincerely think there’s a reason to why so many people have made chasing after the approval of thought leaders a cultural obsession. Or conversely why studying  celebrity culture is so much more rampant. Not just because of the ubiquity of famous people streaming their lives. Likely because everyday people don’t recognize the mentors in their lives and accept life lessons from them, but know they need life lessons to someone who made it. And this is something that I feel needs to change. The mentor – apprentice paradigm is in my all too American DNA: from a life multiple high school sports, martial arts, learning public speaking, to sale I’ve always had someone that would even if they loathed me answer my tough questions. And, sometimes make me realize why I’m so hungry to learn and strive to make it to their level. Today I never noticed until now but you’re doing a good job my diligent kohais out there. 

The HBDYWI full speech here:
http://howbaddoyouwantitspeech.blogspot.com/2014/03/how-bad-do-you-want-it-lyrics-full.html?_sm_au_=iVVK6r8spDnF5qPP

5 step diet plan *revisit*

Today I am revisiting a one-shot blog post on the topic of dieting, a subject I am always finding something new about so never feel I can adequately cover. In the style of Tim Grover no one is more important than the other, so they are all no.1. 

Recently a friend coming to me, pain in their eyes as they said, “Aqueel, I need to get with you to work on a nutrition plan. I’m sick and tired of being fucking fat!” My usual apathy and distracted nature couldn’t ignore his knee that was visibly swollen, angry, and red. I still gave my generic prepared response, “Please get in touch with X, who is much more qualified in the field of nutrition than I am.” Since then and several days of being mauled by my guilt of inaction; here are the distilled method for creating a diet that will never make you feel like you’re on a diet ever again.

Still feeling the sting of their words and knowing what it’s like not having the body you once remembered today’s thoughts aren’t going to be validated by science journal, for the sake of time… and laziness, but will have greater efficacy than my usual training advice “Just train more.” and with that I defer to the favorite format of the internet: lists!

  1. EAT BREAKFAST.

What we gain from eating breakfast, more significant than the dubious studies that suggest it’s a great way to kickstart your metabolism; is think of it as a timestamp and a habit that successful athletes, CEOs, and even jerks on the internet like me can do which frames the rest of your day. “Most important meal of the day” is correct because no matter what time you wake up regularly you have to break your fast eventually. So, if for the next four weeks (or any other pop psychology study length of time that determines how long it takes to establish a habit) shove food in your gullet after you wake up. More so before you get sidetracked with the rest of your day and rationalize stopping at Taco Bell on the way to work.

  1. DRINK MORE WATER PERIOD.

Eight 8oz glasses of water a day is the accepted convention, and I find no fault with this. However, when we take a moment to think about this and remember how often you see me (or other mindful, fit people) walking around with a gallon jug of water or canteen. Here’s why: I have to be reminded to drink water, or I won’t remember. Moreover, like many of you getting up for water is terrible for my workflow. The solution 8x8oz=64oz the magic number so while at the gym bring a gallon jug (128oz) or for my desk, a 32oz canteen to fill up twice and I hit my water goal, for the day.

  1. ORDER A SALAD WITH LUNCH AND DINNER

Before getting meta with this entry, the simple reason is once again behavioral. In America, we have terrible portions. Too large if you were unaware, and people generally will end up eating an extra 280 calories in chips/fries, starchy carbs and trans fats that are beyond necessary. Start your second and third meal of the day with a simple salad or extra serving of greens; not because it is the historically popular option. It is so you feel better about eating your vegetables, and it pairs well with many popular meal options. In addition to curving your desire to obliterate that giant burrito of your daydreams.

  1. EAT LESS SUGAR

Don’t merely willpower through skipping the cookies, extra brownies, or one more mixed drink during happy hour because you deserve it. You deserve to hit your goals, so level up your strategy by setting rules for yourself to make it easy to say no to the extra sweets. (Like the laugh factory you can have a two-drink minimum, that can also be your maximum.)

  1. FIGURE OUT YOUR MACROS GOALS

I’ve attempted to save the most straightforward and most challenging step for last. Challenging since it is easy to put off and become distracted by the deluge of information that comes when searching for: what is a ‘Marcos calculator’ and ‘What are my Macros.’ Only that is the task enter your height, weight, level of activity and have churned out a guideline of how many grams of protein, fat, and carbohydrates your body requires to stay alive. Adjust the numbers as recommended if individual goals are to lose or gain weight.

 

An orgin story of the Savage Scientist (a draft)

A little while ago (5 years nearly), I resolved to write about my adventures rebuilding my own identity from the age old conflict of most life long athletes, recovering from an life altering injury. This one being the one that broke the camel’s knee and causing a retreat to playing it safe and using highly refined skills of running, marginally, fast to get fat at desk working at a 9-5 gig. Receiving a daily stipend of platitudes over social media, for find motivating things to post while my own fire was dying inside.

I share this because  it summarizes what happens all to often when something motivates us to take the fork in the road that is well worn, avoiding the road less traveled, simultaneously ensuring safety and disappointing our 9th grade selves. I promise to keep retrospectives to a minimum in the future; as the past lays the ground work that will be shared. But, the hope is as a debriefing exercise more than wistful nostalgia.

Look forward to my future posts:
My much abused 80/20 method to dieting.

Experiement Jund (data collection in progress)

So the mediocre student are starting a podcast with the master?