2009-05-12

Rough, Just the Way Your Mother Likes It

Last night was rough, but I still managed to spend an inordinate amount of time studying Arabic... And I had some whiskey. Irony, thy name is Fly.


For the record, that's an Arabic Bible, and while I do have an English/Arabic Quran, the Bible looks cooler. Anyway, I actually did a reading of سورة الأحقاف‎, Surat al Ahqaf, "The Dunes", while listening to an Arabic and English recitation of the Pickthall Translation. My hard copy is the Maulana Muhammad Ali translation, but it's sort of like reading and hearing two different translations of the Bible, sometimes it helps you to get the concept better than hearing just one word. Plus, the Arabic's the same in both the audio and printed versions. As I have time, I hope to keep using this method. I had a tough time staying caught up with the reading last night, but I was recognizing a lot of words as they were recited, and hopefully practice will make me better able to listen and read along.

Also, I think I may have some redundant flash cards, even though I already went through and tried to yank the redundant ones - that was before I made a bunch more. So yesterday, while I was sitting at the dealership waiting for them to change my oil, but before they showed me that I needed to have a grand worth of work done on my truck, I went through one hundred fifty flash cards - that's thrice what I'd normally try to do and then redo in a day. I didn't find any redundancies, but those would have been in the newer cards anyway, so I'll keep checking at some point this week; however, given that I basically spent about an hour and a half yesterday studying Arabic, I'm going to pass for today.

!شكرا جزيلا - Shukran jazillan! - Thank you very much!
!مع السلامة - Ma al salama! - Goodbye!

2009-05-10

The Not-So-Triumphant Return

Fat Loss Circuit B
Intuflow (RPT 9, RPE 3, RPD 1)
Lots of watching the kids

It's been a rough week or so. With Sparks in town, I usually find myself chatting with him or playing Mario Kart after my workouts, so I forget to blog until I'm halfway asleep.

A week ago, Mrs Chops and I went to Black Angus for dinner, and I ended up too stuffed to get my workout in, so I had to give myself an extra "No Intensity Day" between the low and medium days. This week, we had friends over for a barbecue on our High Intensity day, so we had to miss that and make it up today. I also feel like noting that the High Intensity days are nearly killing me, in a good way. The first microcyle had 3-5 minutes of rest between sets, then 1-3 minutes, and now today had 30 seconds of rest between sets. Next week is 15 seconds. I might just want to walk the 3 blocks to the fire station and do my workout there, so I can save the Mrs the trouble of calling 911.

I was in a hurry to get the pain over with, so we did an abbreviated Intuflow today, and we hurried it the hell up. Completely skipped the last part, from 4CBD to the end. But I have tried working some of the Intermediate movements during the day lately.

2009-05-05

Flash Card Mania

My wrist hurts, because I just spent the last two hours (or more?) making seventy some-odd flash cards, mainly from this list. Also, since my last post (I think?), I downloaded the entire library of Language Survival Kits from the DLI website I'd mentioned:

  • Arabic - Egyptian
  • Arabic - Gulf/Emirati
  • Arabic - Iraqi
  • Arabic - Moroccan
  • Arabic - Sudanese
  • Arabic - Syrian
  • Arabic - Tunisian
  • Azeri/Azerbaijani
  • Dari
  • French
  • Hebrew
  • Kurdish - Kurmanje
  • Kurdish - Sorani
  • Pashto - Afghan
  • Persian - Iranian
  • Pushtu - Peshawari
  • Urdu

    I decided to forego Uzbek since it's not written in Arabic/Persian letters in the guide. So, the flash cards I've been meaning to make for months? They're done. And that huge cache of regional Arabic language survival guides? I have them archived. Unfortunately, it's going to take some trickery (and maybe some help from Chops?) to get Windows Media Player to recognize them for synchronization onto my mp3 player, but that ought to be a minor issue. Besides, the real value is in the printed material, which can be used to make some more flash cards.

    Now that all of those flash cards are made, the next step is to get back into regular flash card usage in the mornings and evenings - tomorrow, maybe? - to reinforce new vocabulary. The other element to introduce is the actual textbook exercises, which I may start on Thursday. I'm going to try to do one or two lessons per week. There are thirty lessons in the book, which I think is the equivalent of two years worth of instruction.

    For now, though, I'm going to bed. I may have a secondary project like Chops' starting up tomorrow morning, if I can drag my ass out of bed early enough.
  • 2009-05-01

    Off

    No Intensity Day
    Intuflow (RPT 9, RPE 2, RPD 1)

    That's it. No Intensity. None.

    Been Busy

    Wednesday Night:
    BER Fatloss Circuit A
    Prasara Compensation

    Last Night:
    Intuflow (RPT 9, RPE 2, RPD 1)
    BER Fatloss Circuit B

    Sorry, with the "little" brother in town, my evening schedule has changed a bit. I'm finding it hard to blog before I go to bed.

    Wednesday night, we just jumped right into the Fat Loss program from the Bodyweight Exercise Revolution (BER) ebook. Medium intensity day for the first 4 microcycles is focused on strength. There are only three exercises, and you do each one for 45 seconds before resting for 60 seconds and moving on to the next. One round is 45 seconds exercise 1, 60 seconds rest, 45 seconds exercise 2, 60 seconds rest, 45 seconds of exercise 3, 60 seconds rest. We did 4 rounds of that. I don't want to spoil the secrets, but the exercise 3 is one legged squat, so it's actually 45 seconds on each leg, with no rest between. And I've never been able to to a good one legged squat. Luckily, at the very beginner level, you can use a low table or something for support. I'm a sick, sick man, I guess, because I can't wait to get good at these. After I was done, Mrs Chops watched TV while Sparky and I did the Prasara flow. He really seems to like it, even the parts neither one of us can actually do yet.

    Last night, I warmed up with some Intuflow while the kids were playing Mario Kart. My form felt awesome, actually. I want to move on to the Intermediate level, but I don't think Mrs Chops is ready for it, so I'm staying at Beginner with her. After the youngest went to bed (he got up at 4am, so we put him to bed a little earlier than usual), the Mrs and I did the BER fat loss circuit B. On High Intensity days, the BER fat loss program has you doing a "Metabolic Resistance" circuit. I was okay on most of the exercises except for the lateral leg swoop (the exact same exercise in the beginner level of FlowFit that I was doing for the last 4x7). In FlowFit, you end up doing the lateral leg swoop once on each side per rep. This one had me doing 10 per side per rep. And there were 5 reps. So the most I've ever done in one session is 19, and last night I did 50. Today is Ouch. Very Ouch. Also, it's hard to do jump squats when the kids are sleeping. Luckily the oldest was still up, and working out with us, while the youngest was soundly passed out.

    No Prasara last night. I was exhausted. I did managed to fit some extra ankle mobility and Cossack squats in there, since I have a minor goal of strengthening my ankles. In fact, here's a clip from Coach Murdock's new Ankle Strength video:

    2009-04-28

    The End (or is it?)

    Prasara Compensation Flow x 1
    Intuflow (RPT 8, RPE 3, RPD 1)

    Even though today is technically the last day of the current cycle, we decided to try the custom compensatory Prasara yoga flow from the Bodyweight Exercise Revolution book I bought. We did it twice, once as it was being taught, then again as it was demonstrated. I got Sparky, my little brother, to join in. He said it was fun, so we'll see if he sticks with it. I enjoyed it, even the poses I couldn't get into.

    After that, I did some Intuflow while explaining RMAX to Sparky. I finished up with some Cossack squats to work on my ankles.

    2009-04-26

    Wahooooo

    Yesterday:
    Screwing Pressup 2x5 (RPT 8, RPE 4, RPD 3)
    Be Breathed (RPT 7, RPE 5, RPD 4)

    Intuflow (RPT 8, RPE 2, RPD 1)
    FlowFit (RPT 7, RPE 7, RPD 3)

    Today:
    Intuflow (RPT 8, RPE 1, RPD 1)
    FlowFit (RPT 7, RPE 9, RPD 4)

    I was too tired to blog last night. Friday night, my little brother was here, and the kids were so excited that they didn't get to bed until after 10:30. So the Mrs and I had no time to work out. I did my Low Intensity day in the morning (pressups and be breathed), then my Medium Intensity day in the evening (FlowFit x 9).

    Today was the last High Intensity day of this 28 day cycle, and I did 19 reps of FlowFit in 18 minutes. I was working almost continuously the whole time. Completely awesome. I also bought the Bodyweight Exercise Revolution ebook today, and spent a little time reading bits of it. I'm going to be starting the Fat Loss program on Wednesday. It looks pretty good.

    2009-04-22

    One more High Intensity day to go

    Intuflow (RPT 8, RPE 2, RPD 1)
    FlowFit (RPT 7, RPE 9, RPD 3)
    Kanji Review
    Swedish in the Car

    Intuflow felt pretty good overall today, and downright excellent in parts. FlowFit was much improved too. I did the first 10 or so at about a one per minute pace, and my form was really, really good. Then I started to get tired. Form started to slide, but oddly enough, my pace actually got faster, to where it was taking about 45 seconds for one rep. At one point, I did stop and breath for 40 seconds, but that was my longest break. And I managed to get 18 reps in 17:40. Afterwards, I did some sort of butterflies just to get my breathing on track.

    2009-04-21

    Two more to go

    Intuflow (RPT 7, RPE 2, RPD 1)
    FlowFit (RPT 7, RPE 6, RPD 3)
    Be Breathed (RPT 8, RPE 4, RPD 1)
    Screwing Arm Pressups 1x5 (RPT 8, RPE 4, RPD 3)

    Yesterday the whole family took an hour long walk, so I counted that as a Light workout. Especially since it was still 90 degrees out at 7pm when we set out. I just didn't have any more workout in me. I'm weak against the heat.

    Today, we took a shorter walk, only about 30 minutes, so I felt I should actually work out. I did 8 reps of FlowFit in 15 minutes (12:40, actually), and I paid extra special attention to my form, which felt good. I even kept both hands on the floor for all the leg swoops. I could have done another couple of reps, but since today is also in the 90s, I figured I'd call it good at 8. Mrs. Chops did about three hundred reps, from what I could see. She's a cardio machine these days.

    After a brief pause to yell at my kids, I did 10 butterflies (form broke down a little on number 10, other than that it was pretty awesome). I think I'm going to have to add the next Be Breathed exercise to the chain on my next Low Intensity day. Finished up with one set of five Screwing Arm Pressups. I did these slower than usual, and was more strict on form than usual. If it weren't for the heat, I might have gone for another set.

    2009-04-20

    More Arabic Today

    Original title, right? Really creative? So, this should really be an addendum to this morning's post, but what the hell, it's not like I'm going to come anywhere close to surpassing Chops' posts, so I may as well make a whole new one.

    So, after I posted this morning, I had a chance to listen to a couple of things. These included a BBC Xtra podcast about "piracy" (which talked a lot more about telephones) and the forty-fourth سورة (sura) of القرآن (the Quran) - titled الدخان‎ (ad Dukhan, "The Smoke").

    So, yesterday I mentioned the Basic Iraqi Survival Guide. This was a booklet and CD that were produced by the Defense Language Institute a few years ago. I have two copies of the booklet and one copy of the CD. Just out of curiosity, I Googled "basic Iraqi survival guide" and had a pleasant "holy shit!" moment: booyeah! It has the following Arabic dialects available:

  • Egyptian
  • Gulf
  • Iraqi
  • Moroccan
  • Sudanese
  • Syrian
  • Tunisian

    For each of these categories, the site features a booklet and CD download for:

  • a basic language survival guide/kit
  • a medical language survival kit
  • a civil affairs language survival kit
  • an air crew language survival kit
  • a navy language survival kit

    And, in addition to the various Arabic dialects, they have materials for Azeri, Dari, French, Hebrew, Kashmiri, Afghan Pashto, Farsi, Peshawari Pashto, Sindhi, Urdu, and Uzbek, among others. My plan? Download all of them that I could possibly foresee myself needing, study the Arabic ones, and archive the rest.

    So, that having been said, I'll count today as a win as far as studying Arabic goes, too.
  • Five Zero

    First thing this morning, fifty flash cards, a total of one hundred words. I only missed one word, but these were the first fifty flash cards in the bunch, so I get more exposure to them and many of them are words that I've been working on for a year or two now. I'll go through them again this evening. Joy.

    2009-04-19

    Revision Complete

    Okay, so I've been talking for a while about revising my flash cards. This weekend, I did it. I had a date (I think?) on Saturday, and because I'm anal retentive about everything, which includes both time management and appearances, I did some work on revising some of my problem cards yesterday morning at the coffee house before she arrived - not only did I get work done, but I appeared to be productive when she showed up, and we got to briefly discuss the whole thing. I finished up this afternoon. Here's what I did:

  • I yanked all of the cards that represented redundant words, contained any mistake, or that had phrases instead of words or terms.
  • I corrected the cards that had mistakes - some of which involved making new cards, and some of which involved fixing existing cards.
  • I turned all of the phrase/sentence cards into free-standing individual cards - some of these were already like that, while some shared a card with other individual words. I usually put two entries on each flash card, but I only did one entry per phrase card unless the phrases were short and related to one another.
  • I gave the phrase cards their own numbering system: P1, P2, P3, vice 001, 002, and 003 for the regular word cards.
  • I combined the extraneous words that were pulled off of the phrase cards to make new flash cards.
  • I used words from the DLI Iraqi Basic Survival Guide, the Arabic textbook, and titles of several of the early suras of the Quran to fill in the missing numbered cards that were swapped out.

    I still need to make more flash cards - I always need to make more flash cards - but the big revision is, I think, done. I'm a bit worried that I added words that I already had on cards, which will require another revision if true. However, I can now work primarily on words, and read particular phrases once I get a little bit more familiar with the grammar and syntax. So, this revision having been completed, I can hopefully pick up the habit of doing fifty to one hundred flash card repetitions per day starting tomorrow morning. As far as the weekend goes, I'll count this one as complete with respect to studying Arabic. With any luck, that will mean that Chops won't verbally assault me for a few more days.
  • 2009-04-18

    Party at the Domicile of the Rodent

    Intuflow (RPT 7, RPE 3, RPD 2)
    FlowFit (RPT 6, RPE 9, RPD 3)
    Kanji Review

    17 Reps in 18 minutes. Yay! I guess moderating my medium intensity day output really did help. I managed to get the first 8 reps with nearly no rest between them, then I did the rest in mini-sets of two reps, with 30 seconds or so rest in between. Mrs. Chops actually did 18 reps, and was finished a little before the 17 minute mark. I finished number 17 in 17:40. I kept a strict eye on my form, and it seemed much improved. As always, it deteriorated quite a bit towards the end, but I kept the RPT higher, longer this time. As usual, though, the more I do this, the more I find little things I should be doing better, form-wise, so the RPT doesn't really change.

    2009-04-17

    Yay, Friday

    Intuflow (RPT 8, RPE 2, RPD 1)
    FlowFit (RPT 7, RPE 7, RPD 2)
    Be Breathed
    Screwing Arm Pressups 1x5 (RPT 8, RPE 4, RPD 3)

    8 Reps of FlowFit. The RPE was still a little higher than I would have liked, but my 4 year old interrupted me at 1/3 of the way in, and after helping him out, I had to do four reps in five minutes.

    Totally Forgot

    Intuflow (RPT 7, RPE 3, RPD 1)
    Be Breathed (RPT 7, RPE 4, RPD 1)
    Screwing Arm Pressups 2x5 (RPT 8, RPE 4, RPD 1)
    Swedish in the car

    Forgot to post this last night. Since it was a light day, I just did some Be Breathed (10 reps of the situp and the butterfly) followed by the Pressups, and finished off with Intuflow. The butterflies went well. I only faltered once, on rep 8 or 9.

    2009-04-14

    Too much

    Intuflow (RPT 8, RPE 3, RPD 1)
    FlowFit (RPT 6, RPE 9, RPD 4)
    Be Breathed
    Swedish in the car
    Kanji Review

    Intuflow was good. I felt particularly good about my 4CBD today. It's come a long way. FlowFit sucked. Mrs. Chops and I apparently overshot the medium day by quite a bit, thus neither of us felt able to give a good show today. She dropped out around the twelve minute mark. I stuck it out through the whole 18 minutes, and managed 15 reps, but I for a while there I thought I was going to die. I hit a second wind at one point, but it lasted for almost one whole rep. After that, back to being exhausted. RPT actually was pretty good for the first half, but seriously went to shit in the second half. I think I'm going to set a hard limit at 8 reps for next medium day, but if I feel like I hit my RPE target before that, I'm going to stop there. To get my breathing back in order tonight, I did a few Be Breathed movements.

    I found out last week that work has a corporate account for Rosetta Stone online. For personal (instead of business) use, I only need to pay $1/month. I got all signed up and managed to log in today. Sadly, I didn't have time to take any of the lessons, but I did poke around the site a little. Looks like fun.

    2009-04-13

    Monday Night

    Intuflow (RPT 6, RPE 3, RPD 2)
    FlowFit (RPT 5, RPE 8, RPD 3)
    Be Breathed
    Kanji Review
    Swedish in the Car

    I felt kind of off today during Intuflow. I'm not sure why. I also pushed a little too hard during the 4CBD, and instead of opening up my hips, they started to feel tighter. For FlowFit, we did 11 reps, which is one more than last week's Medium day, but I definitely felt the increase in RPE. Things that were good: my springing tripod felt better than it has, tripod squats were nice and deep. Things that weren't so good: my breathing felt really off. I was trying to breath with the movement, but I ended up resorting to force breath on quite a few of the exercises. Also, on some of the squats, I had a hard time keeping my spinal alignment, and sometimes I went up on my toes at the beginning.

    Did some random Be Breathed work, trying to grove the moves.

    2009-04-12

    No, not the outlets!

    Intuflow (RPT 7, RPE 3, RPD 1)
    Be Breathed (RPT 6, RPE 5, RPD 2)
    Screwing Arm Pressups 1x5 (RPT 7, RPE 4, RPD 1)
    Trinity Squats 1x5 (RPT 6, RPE 4, RPD 2)
    Kanji Review

    Mrs Chops and I did Intuflow together, then she did Core Rhythms while I did my calisthenics. She's still having a hard time coming to grips with the No-Low-Med-High intensity wave, which is probably because I'm horrible at explaining it. I might need to invest in the Bodyweight Exercise Revolution ebook sooner than later, just so she'll have a concrete program to stick with.

    2009-04-10

    Ouch. Just ouch.

    FlowFit (RPT 6, RPE 9, RPD 4)
    IntuFlow (RPT 6, RPE 2, RPD 1)
    Swedish in the car
    Kanji Review

    My stomach hurts. I probably ate something I shouldn't have at dinner, or maybe I just ate too much (it didn't seem like too much at the time, but it might have been more than I usually have for dinner). Whatever caused it, I feel like crap. I nearly decided to take a miss tonight, but then I said "screw it", and worked out anyway.

    I managed 16 reps of FlowFit, in 18 minutes. That's the same as my last High Intensity day, which kind of sucks. I was hoping for more reps today. On the other hand, I nearly threw up after the first four, and every rep or two thereafter, so I feel like I should be happy that I got 16 reps at all. Mrs Chops did more. She didn't keep count, she just did a bunch.

    Normally, I would do some pullups and some pressups and what have you, but since I feel yucky, I'm going to call it quits. I did an Intuflow cool down, half-assedly. I'm going to play some Mario Kart and go to sleep now.

    2009-04-09

    Getting the throttle unstuck

    Knife Draw x 60, Grand Total: 3120
    FlowFit (RPT 6, RPE 7, RPD 2)
    Be Breathed
    Screwing Arm Press 1x5 (RPT 8, RPE 3, RPD 1)
    Trinity Squat 1x5 (RPT 6, RPE 4, RPD 2)
    Swedish in the car

    Mrs Chops did FlowFit with me. Her recent non-stop aerobics work showed, too. I was taking long breathers between rounds to keep my RPE at 7 or below, while she probably could have gone nearly non-stop. We did 10 repetitions of the flow. Afterwards, I isolated some troublesome movements from Be Breathed and just worked on those, followed by some Trinity Squats and Screwing Arm Pressups. I'm actually pretty happy with my RPE. I consciously toned it down from the last two Medium days, so that it would actually be Medium Intensity, instead of High Intensity Jr.

    Swedish in the car this morning, and I'm watching a Swedish documentary on MMA as I type this.

    Shit, I just realized that I didn't do Intuflow today. Bedtime for the kids makes me forget all sorts of stuff. I'm going to do my IF right after I post this.

    2009-04-08

    Two Microcycles Down (Five to go)

    Intuflow (RPT 7, RPE 3, RPD 2)
    Be Breathed (RPT 7/5, RPE 5, RPD 3)
    Trinity Squats 1x5 (RPT 6, RPE 3, RPD 1)
    Screwing Arm Pressups 1x5 (RPT 8, RPE 3, RPD 0)

    Low Intensity day. As has been the trend, I'm pretty happy with my Intuflow. I pushed the effort up a little on the 4CBD, for no real reason. I do feel a bit more solid with it. Mrs. Chops declined to participate in Intuflow today, but she did do some Core Rhythms for a light workout.

    For Be Breathed, I decided to skip the basic crunch, and move straight on to the plain situp. I did 10 of these, very, very sloooowly. After this, I did 5 Trinity Squats, where I was able to keep my feet flat on the floor all the way to the bottom of the squat. Then I did 10 Butterflies, although my form started noticeable deteriorating towards the end (the RPT 7 is for the situps, the 5 is for the Butterflies). Finally, I finished off with five Screwing Arm Pressups.

    And I found this demo of the 4CBD on YouTube. John Sifferman is a stud, for sure. In the video you'll note that he shows three difficulty levels for each position. I'm only doing the the first level.

    "Losamat" and Other Developments

    I think I've earned my Arabic points for today.

    So, earlier today, I was working on those flash card revisions that I mentioned last night. There's this Arabic word that's been repeating itself in my head every few days for the last few weeks: losamat. For the life of me, I couldn't remember where I'd heard it, what it meant, or if it was even Arabic. I tried looking it up online, with no success. Solution: call Hussein and ask.

    Problem: Hussein didn't answer his phone. This resulted in calls to Dhiya and Nadia, neither of whom answered their phones, either. I finally got a hold of Majd - the only remaining Arabic speaker I know - and he didn't recognize the word. This was all happening on my lunch break, so I had no choice but to go back into work without having my curiosity satisfied. When I got out of work, I had a message waiting from Hussein that said to call him back and tell him what the word was; but he didn't recognize it, and couldn't talk. Then I called Dhiya again and, much to my surprise, he asked me the specific word - which meant that he was right next to Hussein. Dhiya didn't recognize it either, but he told me he'd think about it and get back to me.

    A while later, I finally got a hold of Nadia. After pronouncing it to her over the phone, about eight or ten times, she finally figured out what word I meant, and told me that it meant "excuse me" - not surprising, giving the level of Arabic instruction that I've undergone thus far. I thanked her, and then she abruptly got off the phone, and I'm actually still waiting for her to call back, which may or may not happen today. So, as I was looking it up online (it's amazing how much more you can get when you have a second piece to the puzzle), who would call back but Dhiya, with a couple of guesses as to what the word meant. I explained to him that someone had told me what it meant, and told him that it meant "excuse me", but that didn't register with him. After discussing his ideas, and then giving him a few of the pieces of information I'd found, it hit him, and he was able to explain the word in its entirety, and give me a spelling, which I was then able to plug into Google Translate in order to get a reasonable translation.

    Word: لو سمحت
    Transliteration: law samaht, lau semaht, lo samaht
    Translation: "if allowed", "if you please"

    So, it's on a card, and entered into the vocabulary vending system that is my wire mesh card file. Even so, I doubt I'll be forgetting that word any time soon after all of this effort.

    As I was flipping through my cards yesterday, trying to find the ones with errors, I decided that another thing that I need to do is make two separate classifications for the cards that I have: words and short phrases, and long phrases/sentences. A few of the long phrases are good, like نحن جند لله جند الوطن ("We are the army of God and of our land" - the national motto of Sudan); but overall, I think that sentences and phrases are of more use to me if I'm translating them and pulling them apart to figure out grammar, and I'm not quite to the point of being ready to do that on a regular basis yet. I've never been that good at memorizing full sentences, which is part of the reason that I only know a few short verses of scripture - most of which are now on those very flash cards that need their own category. So as I'm going through the cards over the next day or two, I'll pull the ones that have sentences or long phrases, and reclassify their numbers as "P1" and so on to denote that it's a "Phrase Card", and leave the cards with one or two words, or three- or four- word phrases, just as they are.

    Some of the interesting words on the cards that I fixed today included:

  • جبل طارق - Jabal Tariq, "Mountain of Tariq", also known as Gibraltar
  • على اللقاع - ila alliqa, "to the bed", essentially "goodnight" or "see you later" - I think I've been misusing this one for several years.
  • أشهد أن لا إله إلاَّ الله و أشهد أن محمد رسول الله - Ashahadu al la ilaha illa Allah, wa ashahadu ana Mohammed rasul Allah, "I testify that there is no god but the God, and I testify that Mohammed is the prophet of the God", otherwise known as the Shahada - this is one of ones that will move to the "phrases" category.

    So, I may do a bit more of that before I rack out tonight, but with all of this "lo samaht" business, I think I've done my bit for the day. I can't wait to have these damned note card revisions finished, because I think that once I can get started on doing the actual lessons, it'll take a lot less effort and it will feel a lot less like I have a huge project hanging over my head.
  • 2009-04-07

    In dire need of sleep

    Knife draw x 60, Grand Total: 3060
    Kanji Review
    Intuflow (RPT 7, RPE 3, RPD 1)

    No Intensity day today. I weighed myself before dinner, and with all my clothes on and stuff in my pockets, it looks like I've lost about 1.5 kg since last time I stepped on the scale, which is about a week ago. Mrs. Chops is amazed, since she works out every night, and is slowly gaining weight. Thus, I have a new disciple. She has agreed to give me one month. During that time, she will follow my workout routine and listen to my advice. I just have to make sure she actually loses the weight now. You can be sure that I'm not going to let her miss any Intuflow sessions.

    Tonight's Intuflow went pretty well. I'm uncovering some areas for improvement, such as elbow stability during my wrist circles, and a few other minor things. It's quite possible that I'll be ready to move on to Intermediate level Intuflow by the end of the month, but I doubt I'll move on if Mrs. Chops is still on Beginner level.

    Knife draws on the hourglass tonight. I alternated triangles and directions. That is all.

    Baby Steps

    I'm trying not to burn out again, so I'm approaching my return to the Ten Thousand Reps challenge (or whatever we've bastardized it to for my special situation) as a sort of "baby steps" engagement to ease me back into the routine. It's helped by some productivity on Saturday - not relating to this, but I was really productive with some errands I'd needed to run for a while, so I'm trying to maintain the productivity in other areas, such as my Arabic studies. Special thanks go out to the man, Chops, for continually belittling me in order to get me moving again.

    So, anyway, the last couple of days I've been pretty successful about listening to the Quran. I personally think that the Quran is remarkably difficult to follow because it tends to jump from topic to topic without any sort of transition or connection, but I'm fortunate to have found a source in which the Quran is recited by a qari in Arabic, and then by another qari in English. Even if the Quran is difficult, Chops has encouraged me to listen as frequently as possible to any Arabic audio that I can find, and I figure it can only help. I'm pretty good at picking up words I know as I listen, though I'm not sure how good I am at picking up words that I'm not yet familiar with. Once or twice a week, I listen to podcasts of BBC Xtra, the BBC's Arabic programming, against my better judgment. (As I just showed Chops, one of their current offerings is on "Arafat's poisoning" - it's good to know that the BBC is now endorsing asinine Palestinian conspiracy theories.) I also listen to Radio Sawa and the BBC Arabic service on occasion, but it's tough to listen to for a long time because I eventually just start to zone it out - and in the case of Radio Sawa (an Arabic language radio station that's broadcast throughout the Middle East and funded by the US federal government), about half of their programming is intolerable American R&B music.

    Just to show that I have been learning something over the past few months, "qari/قارئ" is Arabic for "reciter", and is used to denote one who has memorized and recites the Quran/القرآن‎. Note the similarity of the words. That's because "Quran" actually means "recitation", and thus the word changes from "The Recitation" (al Quran) to "one who recites" (qari). Part of what makes Arabic so challenging (and simultaneously rewarding) are these similarities, which are of course similar to other languages that modify one word to change its meaning. The interesting thing about Arabic is that most words are based on a three letter root, with different accents or letters interspersed and combined with prefixes or suffixes to change the meaning. I was actually the first person to figure that whole thing out in my Arabic class in college, but figuring that out doesn't do much to help you when the bottom line is memorizing miniscule differences between one word and another that's nearly identical.

    So, anyway, I think I posted about my flash cards yesterday morning. I wanted to do fifty yesterday morning, and instead I did thirty. I came back from work yesterday afternoon and did another seventy, for a total of one hundred yesterday. This evening I reviewed the remaining flash cards, about one hundred twenty of them, searching for repeated words, flash cards that I accidentally left incomplete in one way or another, and any other cards that just needed fixing or replacing. I found something on the order of a dozen, two or three of which were quick fixes (a dot or two here or there). I ripped three or four of them so that I can completely replace them, one of which had a repeat of the Shahada (الشهادة); there are another two or three that just need to have the translation or pronunciation added or fixed on the back.

    I have two goals at this point, which I intend to do in sequence, rather than trying to start them simultaneously. My first goal is to complete my flash cards. So far, I have all of Wikipedia's List of Christian terms in Arabic on flash cards, and some of Wikipedia's Glossary of Islamic terms in Arabic on flash cards. I want to finish the Islamic terms (which is several more pages of stuff), and a few other words that I've picked up here or there. Then, I want to go through the first chapter of my textbook, Ahlen wa Sahlan, and put the relevant vocabulary from the first couple of chapters on flash cards. I'll omit things like the letters of the alphabet, or the little non-words that they use to help you put letters together, but there are a handful of words in those first few chapters that should be on my flash cards.

    Once I'm caught up on making flash cards - which will be no small feat - I want to get myself into a regimen of about fifty flash cards per day, twice a day, and two or three lessons per week out of the book. There's a set of CDs that I bought with the book, and each CD (there are ten) has three or four lessons on it that follow along with the lessons in the book. I think that the book has a total of about twenty lessons, of which I did ten when I was in the class, but have only reviewed the first couple of lessons once or twice in the (almost) four intervening years. If I can spend the rest of 2009 doing a lesson or two per week, studying flash cards on a daily or near-daily basis, and adding new words and phrases as I go, I think I'll be in pretty good shape come 2010. Not fluent by any means, but in very good shape nonetheless.

    But, as I said at the beginning of the post: baby steps. That's why all I did today was scan and scour through one hundred twenty flash cards as the second step in the process of fixing and updating them. This is actually a personal growth experience for me, too, because I usually prefer to work on a project all at once. Now that I'm an adult with real responsibilities and a highly structured schedule, I'm learning that I can't do most projects all at once, and have to work on them one step at a time. This is one of those projects, so it's a learning experience for me to have to do this bit by bit. So, that's my lengthy update, and I promise that the next one will be a little bit shorter.

    2009-04-06

    Wound up and ready to go

    Knife draw x 30, Grand Total: 3000
    Swedish in the Car
    Kanji Review
    Intuflow (RPT 7, RPE 2, RPD 1)
    FlowFit (RPT 6, RPE 9, RPD 2)
    Be Breathed (RPT 7, RPE 5, RPD 2)
    Some pullups (well, negatives)

    Mrs Chops and I did the first half of Intuflow while the kids were up and running around. I did the last half after my workout. She had gone into non-exercise mode by then, so she didn't finish with me. Felt good, though. However, I think I'm going to start revising my RPT numbers down. The more I do it, the more (minor) problems I see with my form. Nothing horribly wrong, just lots of room for improvement.

    I set the timer for 18 minutes today, and I managed 16 reps. It actually took me 17:20, but I felt like dying so I didn't try to squeeze in another rep. Also, it looks like my old timing source was messed up, so disregard all time/rep pairings prior to this. 16 reps in 18 minutes is the new official benchmark. Medium intensity days will continue to be 15 minutes.

    I did 10 butterflies after FlowFit to get my breathing under control. As expected, this worked like magic. Someday I'd like to explore the RESET methods, but for now, Be Breathed is working just fine. I felt a little soreness in my lower back on the 10th rep, but other than that, it went really well.

    Finished up with some pullups. I did four or five (wasn't counting) with my legs on a chair. Then I did two negatives. I figured that was plenty of work for tonight.

    What's the Arabic word for "hangover"?

    I haven't been drinking - this, ladies and gentlemen (probably mostly gentlemen) is an "I fell off the Arabic study wagon again" hangover. As I was going through the cards the last few times (the last few times being some time in February, I think) and decided that I not only needed to make a ton of new cards (which I've literally been meaning to do for months now), but I needed to fix the old ones, too. I had a few repeat words, a few that were incomplete, and they just needed to be either fixed or destroyed in favor of new ones that weren't erroneous. (I'm a bit anal retentive, in case none of you had figured that out yet.

    So, due to lots of peer pressure from Chops, I elected to go through fifty note cards first thing this morning. I got through thirty, which is better than none. I'm going to try to spend some time fixing the ones that are wrong, and making a few more, tonight when I get back from work. That's in among about ten other things that I need to do, and ten other things that I want to do, but if I invest the time once or twice, I won't have to for a long time after that... Sort of. Anyway, thanks for peer pressure, Chops. Keep it up.

    Bottom line: thirty flash cards this morning, and hopefully a bunch more tonight.

    2009-04-05

    What a wonderful weekend

    Intuflow (RPT 8, RPE 2, RPD 1)
    FlowFit (RPT 6, RPE 8, RPD 3)
    Be Breathed (RPT 7, RPE 4, RPD 3)
    Screwing Arm Pressups 1x5 (RPT 8, RPE 3, RPD 0)

    I got Mrs Chops to do Intuflow with me today, the whole routine. I'm not sure she *liked* it, but she didn't seem to mind it. I'll try to get her to do it again tomorrow. For me, I felt my form was really on today, even the 4CBD. My hips seemed a little looser today, but not miraculously so.

    FlowFit was hard. I did 10 reps in 15 minutes. I took a few breaks to get my breath back, and to try and bring RPE down to 7 or less, which didn't quite work. Still, it felt a small bit easier than last Medium day. I also tried to pay strict attention to my form today, and was rewarded with much improved trinity squats and the pre-"springing tripod" (I don't know what the early stage of that is called, but I suck at it). I tried to roll right into the deck squat from the spinal rock a couple times, but it didn't work. For extra fun, I tried keeping both hands on the ground during the (pre) leg swoop. My main problem there is that I'm too close to the wall on my right side, thus I can't straighten my left leg out.

    I managed 10 full butterflies today, after 10 basic crunches. My back hurt a little afterward, but not as much as last time, which is encouraging. Doing Be Breathed after a hard FlowFit session is awesome - after 10 reps my breathing is almost normal again. Screwing arm pressups also went well. I did a little extra mobility work afterwards, mostly because I wanted to try a couple of things that I read about in the forums.

    Overall, good workout, although a little higher intensity than it should have been, but that's just because my cardio is piss poor.

    2009-04-04

    On a Saturday?

    Intuflow (RPT8, RPE 2, RPD 2)
    Be Breathed (RPT 5, RPE 5, RPD 4)
    Screwing Arm Pressups 1x5 (RPT 8, RPE 3, RPD 0)

    Yep, on a Saturday. It's Low Intensity day, so I started with my Be Breathed (I really need to start with Intuflow, I know). I did ten of the basic crunch exercise, then 10 Butterflies. I managed real Butterflies today, for the first time. They weren't pretty, but I did them. Form really broke down around rep 7. That's the point that I noticed some minor pain in my lower back. This has been happening a bit lately, and I've got a few theories as to why, but the main point is that I think I need to visit the doctor at work and get it looked at.

    Intflow went really well. That's all I've got to say about that. Next came some screwing pressups. I could probably have done another set or two, but it's a low intensity day, and I also want to build these up slowly, since they put a little stress on my joints than regular pushups. Finally, I did maybe 10 trinity squats, since that's a very important part of FlowFit. Head Coach Hurst posted tips for practicing this on his website. I just wanted to some practice with the movement. I'm still not able to stay flatfooted all the way down, but I'm getting close.

    2009-04-03

    TGIF

    Intuflow (RPT 7, RPE 2, RPD 3)

    Yep, that's it. Today is a No Intensity day, so that explains the lack of workout, but I also didn't do anything else. My finger still hurts, so I'm going to let it rest over the weekend. I didn't do any Kanji studying, and I just had the radio on in the car. Sleepy time.

    P.S. Welcome back, Hephaestus.

    Yeah so...

    I've been bad about this, and I don't mean like "Oh nurse I've been bad, give me another enema" but like I've been a slack ass r tard that needs a whole different brand of punishment.  I've settled (once again) on two skills to keep me occupied for the rest of the year.  Read on if you really want to know, hell, read on if you don't because let's face it...that copy of Twilight that you secretly bought at Blockbuster last night can wait Rikalonius.  

    Chops talked me in to learning a foreign language and by way of helping me out with it has picked it up as a secondary skill.  I've been doing okay with the Svenska, the last few weeks have been jam packed with drama so I've fallen a little behind.  I know how to hold a basic conversation and how to ask "Where the Hos at?".  I've been working with the Pimsler audio method and have mastered the second lesson.  My nine year old daughter has been picking it up as well, minus the "Hos" thing...but they can't make you proud all the time.

    Why Swedish?  Because Vikings kick ass and if you don't agree I will burn your women and rape your village...see, I still have a lot to learn.  Oh, also, my family is descended from there.  While looking over some swedish podcasts I ran across a guy that looks exactly like me, which is very motivating.  If I am going to kill him and steal his identity to bone the hot girl beside him then I should probably speak the language.

    I'm also working on professional development and am currently learning Python.  There is an larger goal there which I will reveal at the end of the year.  At present the only people that know are myself, Chops, and an Indian shaman from the Jersey Shore named Ned.

    That's about it for now.  I have booze to drink and a phone to root.

    2009-04-02

    Why can't today be Friday?

    Knife draw x 30, Grand Total: 2940
    Swedish Podcasts
    Intuflow (RPT 7, RPE 2, RPD 1)
    FlowFit (RPT 5, RPE 9, RPD 3)

    Started out with Intuflow today. Felt pretty good, but I stopped after the 4CBD, since I would be doing spinal rocks and quad hops as a part of FlowFit. I did do the breathing squats and such after FlowFit, to try and get my breath back. I also re-did shoulders, elbows, and wrists after FlowFit, as compensation.

    Since today was a High Intensity day, I did 18 minutes of FlowFit, which came out to 14 reps (I had just finished the first movement of rep 15, the quad hop, when time ran out). I felt relatively good about my technique, for the second time doing the exercises, except for two movements. One's kind of hard to describe, so I won't try. The other is a spinal rock to deck squat, which means you squat down until your butt is as low as it will go, then you roll backwards along your spine until you're up on your shoulders. Roll back forward, and when your feet hit the ground, continue the roll by standing straight up. Today I actually felt like I was closer to pulling it off than I was yesterday, but I have a feeling that it will still be a while before I can do it.

    After FlowFit, I did one set of five screwing pressups, which is the basic RMAX sophistication of the regular pushup. This didn't feel bad at all, and since I'm not really taxing my chest or arms much with the current FlowFit exercises, I'll probably work on these, aiming for five sets of five reps.

    Finally, after screwing pressups, I did some pullups. Sort of. I did one set of three negatives, with my feet on a chair to assist in the initial pull up to the bar. Then I did another set of two. Somewhere in all that, I also did a little Be Breathed. In fact, I managed a full Butterfly twice, but my lower back feels a little tender after FlowFit, so I decided not to overdo the Be Breathed today.

    Only 30 knife draws again. I'm hoping that if I take it easy, the damn finger will heal. Also, no kanji today. My brain can't take it. Swedish was limited to listening to various podcasts as background noise at work.

    2009-04-01

    New Beginning?

    Knife draw x 30, Grand Total: 2910
    Kanji Review
    Swedish Podcasts in the Car
    FlowFit (RPT 5, RPE 8, RPD 4)
    Be Breathed
    Intuflow (RPT 6, RPE 2, RPD 3)

    Well, it was supposed to be a Moderate Intensity day, but I seem to have hit High Intensity levels of effort. Which is sad, considering that I did somewhere between 10-12 rounds of FlowFit in 15 minutes. I lost count after 5, and they didn't start going any faster. I tried doing a little Be Breathed work afterwards, just to groove the movements. After that, I started Intuflow. I got about halfway through, then decided that I really should sit down and catch my breath. I finished up after a 15 minute rest. Note to self: next time, do Intuflow *before* the workout.

    I only did 30 knife reps today. My latest eczema outbreak has really done a number on the inside of my middle finger. Every time I gripped the knife, post draw, it felt like I was stabbing myself in the finger. On every spot that was in contact with the knife handle. So I only toughed it out to 30.

    2009-03-31

    Last day of March

    Knife draw x 60, Grand Total: 2880
    Kanji Review
    Intuflow (RPT 8, RPE 3, RPD 2)

    Well, just as I thought would happen, by the time I get a chance to do my reps, I was exhausted. So I only did 60, and I won't get to make 3000 until later this week. It also occurs to me that in my OKRs, I didn't say anything about the knife stuff. So my concentration for Q2 knife work is drawing on the move. I'll start tomorrow with walking the hourglass and drawing. I should probably get out the sword and work my Atienza targeting chains too, because I'm sure they're rusty.

    Intuflow went very well. I went deep into the movements. Even my 4CBD felt pretty good, although that's still the only place with significant discomfort. I'm sure I'll get these hip flexors un-knotted eventually. I got Mrs Chops to do all of the spinal movements, for the second day this week, which she needs. I keep trying to talk her into doing the rest of it, but the video is long (lots of excellent explanations), and she's trying to fit this in after the kids go to bed and her Billy's Boot Camp workout, and before her own bath. There's just not a lot of time for working out in the evenings. Still, I'll keep pestering her. Once you've seen the video and heard the explanations a few times, it only takes 15 minutes to run through the routine. Maybe I'll try getting her to add one new movement per day.

    Quick follow-up

    For record keeping purposes, last night's Intuflow was RPT 6, RPE 3, RPD 1. As usual, I felt pretty good about RPT on most of the movements, with trouble on the 4CBD (although I kept the legs lower, as I have been doing, and it seems to be helping) . I also felt like my Shoulder-Elbow-Wrist arm waves were a little off, so I'll try to pay more attention to my form there tonight.

    Since I'm just shy of 3000 reps for the month, I'm considering cranking out 180 knife reps tonight. Of course, that's easy to say right now. We'll see how I feel once the boys have gone to bed tonight.

    You'll have to scroll down, but I also added the hundred pushups/two hundred situps badges to the sidebar. :)

    2009-03-30

    Done and Done

    Knife draw x 60, Grand Total: 2820
    100 Pushups
    Be Breathed
    Kanji Review
    Swedish in the car
    Intuflow

    Yep, I hit my 100 today. I had to stop for a breather at 75, and the form went to crap after that, but I hit 100, dammit. I suppose I'll add the neat little gif badges to the sidebar shortly.

    For Be Breathed, I found a neat tutorial that gives you a progression to follow in order to get to Butterfly. I did 10 reps of 3 of the movements, then 10 reps of the basic crunch, and 10 more of the crunching situp. I think I might need to do more slower reps of the last two exercises, though. My big ole gut gets in the way of full lumbar spinal articulation, so I'm not getting the full movement. I think that if I take it slower and concentrate on the contraction, I can get better articulation. So, overall, RPE 6, RPT 5 (although a little higher on the initial exercises), and RPD 2. Not too shabby.

    Added some new Kanji to the mix today. And I started lesson 5 again for Swedish. I like lesson 5. It makes me feel like I'm starting to get somewhere with the language, but this is probably mostly an illusion.

    No RPE/RPT/RPD for Intuflow because I haven't done it yet. I wanted to crank this post out while I was thinking about it.

    2009-03-27

    Potential Failure on the Horizon

    Kanji Review
    Swedish in the car

    This week has finally caught up with me. I tried to make myself do pushups, but the sad fact is that I'm burning out on them. I honestly don't even care if I make my 100 pushups goal on Monday. I'm glad that I've already figured out where I'm going to take my workouts, or this might have been enough to derail me for a while. So on the 1st of April, I'm moving on to my planned 4x7, regardless of my 100 pushups status. If I don't make it, maybe I'll revisit the goal sometime in the future, but I'll probably not be going back to the 100 pushups routine itself. Maybe that'll be the impetus to give RMAX more money, for their Forward Pressure program.

    I do, however, feel pretty good about today's Swedish lessons. I was able to concentrate a little more than I have been this week. I also moved on to lesson 5, which seems to have more useful material, which is cool.

    Another bright spot is that I've finally talked Mrs Chops into trying Intuflow. She's got a history of back problems, so this should help her quite a bit.

    2009-03-26

    It's important to have a goal

    Knife draw x 60, Grand Total: 2760
    Kanji Review
    Swedish in the Car

    Feeling very sleepy today. Again. I came very close to skipping today's reps. The good news is that I listened to Swedish both to and from work. And I found two new Swedish podcasts to listen to when I don't want to listen to lessons. The bad news is that it's my third time through the same lesson, and it's just not sticking. I'm going to have to try to pay more attention next time through.

    So it's almost the end of the quarter, so I figure it's time to reveal next quarter's goals. I've put them in the format we use at work, which I kind of like.

    2009Q2 Fitness OKR's.

    Objective: Improve pulling strength and compensate for last quarter's emphasis on pushing strength (P1)
    * Key Result: Do 20 consecutive pullups

    Objective: Improve level of General Physical Preparedness and cardio work capacity in order to participate in beginner level Parkour workouts (P0)
    * Key Result: FlowFit level 2, 20 cycles in 20 minutes
    * Run one mile in 7:30
    * Achieve RPT 6, RPD < 3 for 4 Corner Balance Drill (Beginner level version)

    Objective: Maintain gains made in Q1 (P2)
    * Perform the first three movements of "Be Breathed" for 10 reps each
    * Work up to five sets of five reps for the first two movements of "Beyond Pushups"

    Hmmm...now that I look at it, it doesn't look like much. Maybe I should make it tougher. The original idea was just to hit the 20 pullups mark. Then, I remembered that a while back, I got interested in parkour, but I was too much of a lazy fatty to do anything with it. Well, now I live in the San Francisco Bay Area, which has a strong parkour community, and I'm actually getting in shape. The locals have introductory beginner's classes for free in various Bay Area locations a few times a month, so I'm aiming to be fit enough to participate in some of these at the end of this quarter.

    2009-03-25

    Not quite ready for the final

    Knife draw x 60, Grand Total: 2700
    Pushups 6-2
    Intuflow (RPT 6, RPE 3, RPD 3)
    Be Breathed
    Kanji Review

    No Swedish again today. Just too tired to concentrate on it. And I'm writing "Kanji Review" in good faith, I'm hoping to do some after I finish writing this.

    Today's Intuflow wasn't spectacular. I kept slipping out of mindfulness and into auto pilot. Consequently, I pushed a little too hard on the 4CBD. It wasn't too bad, though. For Be Breathed, I did 15 reps of the basic crunch (RPT 9, RPE 3, RPD 1), then 15 of the situp (7, 4, 1), then somewhere less than 10 of attempting to do the butterfly (2, 6, 2). I also did another 5-6 reps of half-assed butterfly attempts after Intuflow (2, 7, 2).

    I did pretty good for the first seven sets of pushups, keeping strict with the 45 seconds of rest between sets. The last set had a min of 45, and I had to drop to my knees after 18 or 19. I hit failure a couple of times before I hit 45, but I also pressed on to get 56 before I had a double failure.

    Almost forgot

    Knife draw x 60, Grand Total: 2640
    Intuflow (RPT 7, RPE 2, RPD 2)
    Kanji Review
    Swedish in the car

    I only did Swedish on the way to work. I was too brain-fried on the way home for it. And I've got a huge backlog of Kanji review from skipping it for five days, so I didn't get all the way through it.

    Intuflow went well. My form was really good on most parts, but not so great on others. I took it nice and slow, and for quite a few of the movements, I upped the reps to 5 instead of 3. The shoulder circles felt awesome. For the 4CBD, I kept the legs lower than usual to ease off the discomfort, which is what I should have been doing since the beginning. That seemed to help. Also, for some reason I was feeling very tight in the thoracic spine, and I couldn't seem to work it out.

    2009-03-23

    Better living through chemistry

    Knife draw x 60, Grand Total: 2580
    Pushups 6-1
    Be Breathed
    Intuflow (RPT 9, RPE 2, RPD 2)

    Wow, what a hellish weekend. Munchkin #2 was apparently still mad at Mrs. Chops and I for letting the doc take out pieces of this throat, so in retaliation, he didn't let us sleep. Personally, this morning I was still at single digit hours of sleep for the weekend. Mrs. Chops was even worse off. I pounded somewhere near a case of various caffeinated sodas at work today before taking M2 in for his post-op checkup. The good news is that everything is healing up as well as can be expected. The nurse practitioner said that if he's cranky, we can dope him up more. Yay for pharmaceuticals.

    In light of all of this, I was sorely tempted to skip another workout (Friday was the first time I skipped reps in a month). But I walked into the living room after putting the kids to bed to find Mrs. Chops working out along with Billy Blanks. And I realized that even though she had less rest than me, she hadn't missed a single workout all weekend. So I sucked it up and did the work.

    Day 6-1 of pushups was much easier than last week, even though I only got two days in last week. Still, I only got 23 on the max set (min is 40) before I had to drop to my knees and do "girl" pushups. I hit muscle failure at 30 and again at 38. I managed to get to 40 on the next try and stopped there. I did do another max set later in the evening, and only managed 13. I'm going to get my 100 pushups next week, I can feel it.

    Instead of situps, I started on the RMAX Be Breathed workout. I've had this video for a long time, and have done it a little every now and again. I started with about 20 reps of the basic crunch type exercise, then did about 15 reps of a very half-assed "butterfly". It turns out that I'm too fat to lift my legs over my head without some momentum. Which is fine, since I can't really relax into the final butterfly position anyway with this big ole gut in the way. So I'm going to concentrate on this movement for the time being. If anybody is curious about it, I can give a more detailed description of the exercises involved in Be Breathed. Just ask.

    Finally IntuFlow was awesome today. I don't know if it's the exhaustion or what, but I felt like I was able to really relax into the movements. My form felt like it was really on today. The only minor hiccup is the 4CBD, which I've mentioned before as being difficult for me. My legs are very big, so they're heavy to hold out in the air like that. And I've historically had tight hips, so when I stick my foot out to the side, I can feel my hip flexors knotting up. It's annoying, but it's pretty mild, and the only discomfort I had during the whole session.

    And no, no Kanji or Swedish today. I needed Opeth to wake me up on my morning drive, and I had a hard enough time concentrating on the road without trying to repeat phrases. On the other hand, maybe it would have made for some nice subliminal programming.

    2009-03-19

    Motivation-ectomy

    Knife draw x 60, Grand Total: 2520
    Kanji Review

    Today, I had to take my three year old to the hospital for a tonsillectomy, adenectomy, and bilateral myringotomy. In plain English, that's "Tonsils removed", "Adenoids partially removed", and "Tubes put in each ear". The high point of the day was watching him get high before they knocked him out. He was not too happy once he woke up though. He didn't stop being completely cranky until shortly before bed time. Hopefully tomorrow is better.

    Thanks to spending most of the day at the hospital (Lucille Packard is an awesome children's hospital, by the way), I didn't really feel very motivated today. I did my 60 reps, but I'm just going to skip out on Intuflow today. I also didn't have a chance for any Swedish, since I normally listen to it on my commute to work. I'm going to maybe eat a plate of nachos and go to sleep. Yes, I know how healthy that isn't. Bite me.

    2009-03-18

    So, uh, it's not a big deal, but...

    Knife draw x 60, Grand Total: 2460
    Kanji Review
    200 Situps
    100 Pushups
    Intuflow (RPT 7, RPE 4, RPD 2)
    Swedish in the car

    Yep, I was feeling a bit froggy today, so I did a warm up set of 33 situps, then the next set I just went for 200. And I got it. I had to stop and take a breath a couple of times, but none of those breaks were longer than five seconds. I'm going to do it again on Friday, hopefully with less breathing breaks, but my natural situp cadence makes it difficult to get a good inhale.

    After that, I kind of felt I had to go for the 100 pushups as well. Those didn't go as smoothly. I had to stop for a breather three or four times, and on each of these I had to put my knees down. I think that means that I didn't actually do 100 consecutive pushups, so I'll damn sure be doing this again on Friday (and quite likely Monday next week as well). I did additional sets of pushups before and after my Intuflow session.

    Speaking of Intuflow, I watched it today and made myself a list of the movements, so I'd have a cheat sheet. Turns out I missed more than I'd thought yesterday. I did the real whole thing today. RPT was pretty good, except for the Four Corner Balance Drill (hereafter referred to as 4CBD). I'm horrible at the 4CBD, always have been. My form was bad, and it knotted up my hip flexors. I guess I'm going to have to try to do the 4CBD everyday, so that it's not so sucky.

    I think I'm done drafting up my Q2 fitness goals. I'll be unveiling them here in the next week or so, and scoring this quarter's goals. I've also decided to give myself some incentives this quarter. If I stick to the 4x7 for two cycles, then I'll buy myself the Bodyweight Revolution ebook by Coaches Murdock and Steer. I would require all three 4x7 cycles, but I want to read through the book before coming up with Q3's workout plans. Also, if I stick with my fitness plans through November, I'll buy myself the RMAX Tacfit program as a Christmas present. Looks like I've got a long year ahead of me. I hope I can count on your support to get me there.

    2009-03-17

    The lull

    Knife draw x 60, Grand Total: 2400
    Kanji Review
    Swedish in the car
    Intuflow beginner level, RPE 3, RPT 7, RPD 1

    You might notice that there's no /WW after the Intuflow. I did a full, real Intuflow session, I think. I may have forgot one or two movements, but other than that, I did the whole thing.

    Also, knife stuff done with my new training knife. It actually opens a bit smoother than my real knife, probably because it doesn't have 2400 draws on it. Makes me think that maybe it's time to clean and oil the bearing on my daily carry.

    Tired. Going to bed.

    2009-03-16

    Almost test time

    Knife draw x 60, Grand Total: 2340
    Pushups 6-1
    Situps 6-1
    Kanji Review
    Intuflow/WW

    No Swedish today, I just wasn't in the mood. I hope to get back in the mood tomorrow, since I might be having lunch with a Swede at work sometime this week. He's agreed to help me out with some grammar.

    For pushups, I skipped out on the last set, the max set. Today was back to five sets, and they were long. I had planned on doing extra failure sets after situps, like last week, but I think I'm just going to take it easy today. No need to push myself too hard. My body's telling me to ease up a little, so I am. Today.

    The max set for situps was nuts. I did 160 situps. This is after doing a total of 252 in the first four sets. I don't think I'll have a problem hitting the goal next week for situps. Which is good. Doing a lot of high-rep sets for situps is actually getting boring.

    Knife stuff is knife stuff. I haven't talked about it much lately, at least not since discovering Ray Floro. I've been practicing drawing up in his ready stance. Today I did that, and then some draw and jab, then some Southnarc style draw and jab as well.

    2009-03-13

    I need a weekend, badly

    Knife draw x 60, Grand Total: 2280
    Pushups 5-3
    Situps 5-3
    Intuflow/WW
    Kanji Review
    Swedish in the car

    I actually did better on pushups today during the last few sets than I did on Wednesday, despite there being slightly more reps in each set, so I think my overkill extra failure sets helped. In that light, I did them again tonight. Sadly, I didn't get as many reps on them this time. I might do another before I go to bed. It's a good hurt, really. Of course, it was really difficult to do the knife work after this. Okay, bed time.

    2009-03-12

    The Great Outdoors

    Knife draw x 60, Grand Total: 2220
    Kanji Review
    Intuflow/WW

    No Swedish today. I just wasn't in the mood. I did find a native Swedish speaker at work who's willing to have lunch with me and explain some grammar weirdness, so that's good.

    For something different, today I did my knife reps outside. My four year old was out in the back yard playing, so I hung a tennis ball from a tree with some para cord and practiced draw and jab. My accuracy kind of sucks, actually. I also did some shadow boxing in between reps, hitting the ball with both fist and knife. That's the sort of thing I should really be using the trainer for, now that I have one. Maybe next time.

    Most importantly, welcome back on the wagon, remad. Telling myself that I have to make a blog entry has been a big motivator on several occasions, so maybe more frequent posting would help. Hint hint.

    Just to break up the chops show

    I did my 55 reps tonight. I'm still way behind schedule. I think I need to start doing them every night with no nights off for a few weeks to get back on schedule.

    I'm still completely failing at my secondary goals. I'm going to restart the workout schedule tomorrow.

    2009-03-11

    Why aren't I in bed yet?

    Knife draw x 60, Grand Total: 2160
    Pushups 5-2
    Situps 5-2
    Intuflow/WW
    Swedish in the car
    Kanji Review

    For the pushups and situps, today marked the shift from five set routines to eight set routines, with less rest in between sets. It started out pretty easy, since each set had much fewer reps in it, but it started to hurt quite a bit by the fifth set. For the last set of pushups, I only managed half of the minimum. So I did another max set after situps, where I managed to get 65 pushups. Then I did another set after Intuflow, which got me 30 pushups. Then I did knife draws. It's been 10 minutes since I finished those, and my arms are still shaking.

    I hit my limit for Swedish in the car today and had to switch it back to Opeth for the ride home. I'm going to take the morning commute off tomorrow, then pick it back up on the way home tomorrow.

    2009-03-10

    Progress, maybe

    Knife draw x 60, Grand Total: 2100
    Swedish in the car
    Kanji Review

    Somehow, someway, my body is starting to adapt to the workouts. Last night, after the situps, my abs were incredibly sore. So sore that I actually woke up in pain several times from trying to roll over or change sleeping position. Today, I'm fine. I can feel that they're tired if I try to sit up from laying down on the floor, but there's no pain.

    Also, two new-ish developments in the knife training. One, I finally got my training knife, so I can get a bit more vigorous in my indoor training (but that really isn't in the schedule quite yet). Two, I borrowed "The Essential Ray Floro" from a friend and watched a few bits and pieces. For those that don't know who Ray Floro is, he's an Australian who teaches a form of Filipino Martial Arts known as "Floro Fighting System". And the knife syllabus is all pikal, which is just what I'm looking for. I'll probably start working on the basics he outlines later this week. I've only watched a couple segments from the first DVD (it's a two DVD set), and it looks like I'll be hanging on to this one until my friend comes over and physically repossesses it. At that point, I'm fairly certain I'll buy my own copy. It's that good.

    I made a little progress in designing my first 4x7 cycle, and I also have an idea of what I'm going to focus on for the last 4x7 of next quarter, but I don't have specifics for it yet. I have an idea or two for the second 4x7, but I think I'll wait and see how the first one goes before I start planning it out in detail.

    2009-03-09

    Breaking down

    Knife draw x 60, Grand Total: 2040
    Pushups 5-1
    Situps 5-1
    Intuflow/WW
    Kanji Review
    Swedish in the car

    Today's situps went pretty well. I'm confident that I'll hit the 200 situp goal by the end of the month. Today I totalled 270 situps in five sets. Pushups, on the other hand, didn't go nearly as well. I had to stop during set three, but I managed to get all the way through set four without stopping (it was only 24 pushups, though). I decided to not go on for the max set right away, but instead finished up my Intuflow, then did my knife work, then finally I did my max set for pushups. The good news that I did 50 without stopping at that point. I'm not as confident that I'll be able to do 100 consecutive pushups by the end of the month.

    One thing that's becoming clear to me is that since I'm in horrible shape to begin with, I'm not getting enough recovery time between high intensity workouts (the fact that 270 crunches and 180 pushups alone constitute a "high intensity" workout is sad in itself). I was still sore this morning from Friday's pushups. Thus, it's official. After I hit my goals for this workout cycle, I'm not going to be doing a traditional 3 workout/week routine anymore. I had wanted to tackle the 20 pullups program, but I think I'm going to have to make some compromises in order to keep my overall health where I want it.

    The particulars aren't fully decided yet, but I'm going to be giving an RMAX style 4x7 workout a try for this quarter. I'll be able to fit three full 4x7 cycles into the quarter, and I've already got a pretty good idea of what I want to tackle for the first one. A 4x7 works by waving the intensity of your workouts. You start out with a Moderate intensity day, then a High intensity day, followed by a No intensity day, and finish up the series with a Low intensity day. This should give me more time for active recovery after the high intensity days. I plan on putting pullups on the High intensity days. I'm going to work FlowFit in there as well, to keep the gains I've made this quarter. We'll see what kind of progress I can make towards doing 20 pullups this way.

    2009-03-06

    Tough Day

    Knife draw x 60, Grand Total: 1980
    Pushups 4-3
    Situps 4-3
    Swedish in the Car
    Kanji review
    Intuflow/Warrior Wellness

    Yeah, busy day. I didn't get started until well after 10pm. It's been a long week, and it showed. I had no energy when doing pushups, and felt completely drained by the end of the first set. I had to stop and rest twice during the fourth set, and I have no idea how many times during the max set. For situps, well, I guess two slices of pizza is way too much for me. My stomach isn't feeling at all well, so I called it quits after my third set of situps. Like on Wednesday, I did a modified Intuflow/Warrior Wellness routine in between sets of pushups. I'm doing it without the 4 Corner Balance Drill, which is actually a really important drill. I should probably add that back in next quarter. Knife work was knife work. Draw and vertical elbow shield. Added some movement to the rear corners towards the end of the set.

    Somehow (I'm still trying to figure this out) I have completely missed out on the magic that is Opeth. I was looking for some Swedish music to listen to, and I found them. It turns out, their lyrics are actually in English, but that doesn't matter. It is quite possibly the awesomest music I've ever listened to.

    2009-03-05

    The Pen is Mightier?

    Knife draw x 60, Grand Total: 1920
    Swedish in the car
    IntuFlow
    Kanji review

    It was a long day at work today, so I'm glad I'm not doing much in the way of working out. I listened to a Swedish podcast on the way home from work today, and I understood two words, so I'm pretty happy about that. Also, I did IntuFlow again (two days in a row, yay!) to help work out some soreness from yesterday's workout.

    I'm also in the market for a new pen. Tomorrow's payday will have my annual bonus. While most of it will go to pay for the family trip back to Japan this summer, I'm going to use a little bit to buy myself a nice pen. The problem is, I like to clip my pens to my front pants pocket. This shouldn't be a problem, but over the years I have been completely unable to keep a clip on a pen when carrying it this way. I "solved" the problem by getting a small cheapo pen that I just keep in my pocket, but I'd really rather have it clipped to the edge instead of piling up at the bottom of my pocket with my keys and pocket knife. Ideally, I'd want a retractable pen with a solid clip on it. The only knives that have good, strong clips are the "tactical" pens, and almost all of them are the removable cap type. If I'm going the removable cap route, I'm going to need a screw on cap, otherwise I can almost guarantee I'll lose it. I think I've settled on the Tuff-Writer, since the guy who runs EDC Forums is getting a special run made for his web store.

    2009-03-04

    Who shtole da till?

    Knife draw x 60, Grand Total: 1860
    Pushups 4-2
    Situps 4-2
    Swedish in the car

    I'm getting impressed with amount of pushups and situps I'm doing now, compared to where I started. The last set of pushups huts me every time, which makes me think that maybe I should be doing the middle column program instead of the 3rd column program. Well, it's not killing me, so therefore it must be making me stronger, right? My situps are getting crazy. I started the program doing full situps, then I noticed that they actually specify crunches, with just your shoulder blades coming off the floor. Since then, I've been kicking ass. Today's min for the last set was 54, and I ended up doing 90. They weren't easy, and I had to stop and take a couple of mini-breaks after 50, but I didn't actually reach muscle failure until 90. I'll definitely be ready for the 200 situps by the end of the month. Pushups I'm still not too sure about.

    No kanji today, I got started too late. I did, however, do Intuflow/Warrior Wellness in between sets of pushups. I hope to keep that up as well (I know, it's not like I've got enough stuff to do).

    2009-03-03

    Ursäkta

    Knife draw x 60, Grand Total: 1800

    I'm going to review today's kanji in a couple of minutes here. I also listened to some Swedish in the car. I can now say "Excuse me" (the title of today's post), as well as "I don't understand Swedish". So that's progress.

    I chatted very briefly with Rikalonius today, so I know he's still alive, which is good. Apparently I'm not the only one who hates moving. Hopefully Hephaestus will grace us with a blog entry (perhaps even revealing the unexpected revelation we had today via the Internet). And Remad commented on my last post, so he's accounted for. All that's left is the Fly, and I exchanged a couple of lines' worth of IM yesterday morning.

    2009-03-02

    Long Term Planning

    Knife draw x 60, Grand Total: 1740
    Pushups 4-1
    Situps 4-1
    Kanji Review

    I also did some Swedish today. I listened to a Swedish podcast about science and technology at work, then I listened to some phrasebook type material on the drive home. I understood none of the podcast, of course, but I like to get my ear used to the new sounds.

    I've been doing a bit of thinking lately about how my goals are organized (or rather, how they aren't organized at all) and I think I'm going to adopt the system we use at work to measure progress against our goals on a quarterly basis. The end of the quarter is the end of March, so I'll probably unveil some new, concrete goals around that time. If you're curious though, here's a rough idea I have.

    The physical working out is actually becoming more important to me than the knife work, which I didn't foresee happening at all. It looks like after years of being dormant, my love of activity and exercise is finally starting to burn a little brighter again. So most of my plans for the year actually center around this. I've already got concrete goal for the knife work, 10000 reps. That's not hard to plan for. The rest is a little more nebulous.

    The general plan is to focus on one or two areas of fitness at a time. I want to improve everything now, but that's just not reasonable at this point. So I'm going to shoot for finishing my 100 pushups/200 situps by the end of this quarter. It's technically doable, since it's only a six week program to begin with and I'm already on week 4, but realistically I think it'll be a tight fit. The next step will be to address my lack of cardio, and I also want to work the pullups, since I've always (and I mean always) sucked at those. The trick will be to do all this and maintain my pushups and situps. After that, I'm looking at moving on to a more fluid workout, like yoga, or more likely, something RMAX based. I love that stuff. Perhaps the Body weight 4x7 routines that they recently released, or the TacFit stuff, which looks awesome but is really expensive. The ultimate goal is to get back into regular martial arts practice (when the family schedule allows) and not be a total fat ass.

    Anyway, this has already gone on too long. Not really a problem, I guess, since I don't know if people even read this anymore.

    2009-03-01

    Borka Borka Borka

    Hephaestus has decided on Swedish for our joint language expedition. I like tall blondes, so no objections here. I had planned to make some flash cards last night, but I got too sleepy and went to bed instead. Hopefully I'll have some time to make cards tonight after the kids go to bed. I did manage to dig up some free Swedish learning courses online last night, though, and I'll be setting up a Google Sites page with this stuff in if for Heph and I. Anybody else who'd like access to it should send me a message.