Old nerd

Back in the 1970s, when I was a teen-aged nerd, being a nerd was horrible. People made fun of you, you couldn’t talk to girls, you probably had bad clothes and bad glasses.

Being a nerd when you’re in your 50s is entirely different. You’re probably being paid for many of the qualities that made you a nerd in the first place.

There’s no need to (attempt to) hide your nerd status, since everyone around you already knows you’re a nerd and accepts you for that. Besides, there’s a lot more social acceptance for nerds and you are also probably hanging around with–or are married to–other nerds.

You may also find that you just don’t care as much what people think of you!

First on-air contact with my HT

I made my first on-air contact on Sunday. I got a warm reception from some folks on the repeaters, including a chat with a gentleman in Goose Creek, SC, about 160 miles south of here. Turns out that some of the repeaters in South Carolina are networked together on the weekend.

I was surprisingly nervous putting my call out for the first time!

“Kilo kilo four lima zulu Quebec, monitoring”

CQ, CQ, CQ This is KK4LZQ calling

CQ, CQ, CQ calling CQ 2 meters. This is KK4LZQ calling. Kilo Kilo Four Lima Zulu Quebec, KK4LZQ in Indian Land calling.

…or words to that effect. I haven’t done it yet, but the first time I call CQ I’ll probably say something like that. I just got my amateur radio license from the FCC this past Thursday, and I’m still trying to figure out what to do with my new radio. I have a fear of sounding utterly stupid on my first contact, so I’m planning to listen for a few days before keying the mic for the first time..

The gun lobby is jerking you around (so’s the anti-gun lobby)

There have been a number of high-profile shootings this year, including the killings at the Sikh Temple, the “Batman” killings at the Colorado movie theater, and what I understand to be a shootout that started when a constable tried to serve an eviction notice.

As is often the case, media coverage (if it bleeds, it leads) is intense after one of these incidents, even when—as it appears with the “Empire State Building” shooting and the Texas A&M-neighborhood shooting—the events are not strictly of the same sort. The shooting of the constable might not have even made the national news if it hadn’t seemed on first report to fit the ‘mass shootings’ model. Don’t believe me? Did you hear about the “weekend of violence” in Chicago at the end of August? Nine dead and another 37 wounded. But… no nationwide headlines, because these are “ordinary” killings. As a side note, why are the seven folks at the Sikh temple more newsworthy than the nine in Chicago? Bear with me.

After each of the mass murders in the last decade, you can count on seeing certain things in the media.

  • You’re likely to see descriptions of the amount of money spent by the gun lobby
  • There will be pointers to studies showing that gun owners (or people who carry guns) are more likely to be victims of shootings (but the studies don’t always control for criminal element)
  • Statements from politicians that they grieve with the families of the victims
  • Hand-wringing about the number of mass shootings in the US
  • Statistics about gun ownership in the US as contrasted with other first-world countries
  • Statistics about “gun violence.”

If you hang out on any social networking sites, conversations after each incident are entirely predictable. You’re very likely to see posts along a wide spectrum of response (but the individual arguments rarely bring out anything new, and are often …well… “uncivil” would not be putting it too forcefully).

  • It’s time to control guns!
  • It’s time to stand up to the gun lobby!
  • Why are our craven leaders not standing up to the gun lobby?!
  • No one needs a 100-round magazine!
  • Sardonic comments along the lines of “silly caveman, no one wants to take your guns away!” (which of course, ignores the fact that some people do want to take all guns away).
  • Our founding fathers knew what was best!
  • Our founding fathers were talking about muskets, not M4 rifles!
  • If guns are good, why not legalize nukes, it’s just as stupid!
  • People who carry are safer!
  • People who carry are less safe!
  • Characterization of all gun owners as being savage, bloodthirsty, paranoid, and mentally deficient (and usually right-wing).
  • Characterization of gun control advocates as being wimpy pinko protectors of the criminal class
  • Claims that you can buy guns on the internet, that there aren’t any controls on gun ownership in the US, and that we “should at least stop mental patients from owning guns.”
  • Et cetera

As a personal note, if you are one of the people who believes (or at least suspects) that gun owners actually are all deranged survivalists a twitch away from becoming tomorrow night’s headline, I can tell you that this is hardly likely to be the case. Even if you discount my testimony that the gun enthusiasts I’ve met in person and online are stable, upstanding members of their communities, with good jobs… (keep in mind, this is not a cheap hobby), just consider that an enormous percentage—perhaps 50%—of your neighbors are gun owners. If they were all bloodthirsty killers, I daresay the body count would be a bit higher.

I don’t think that the portrait of the gun owner as a savage lowbrow is in any way accidental. When you think of the power of storytelling and myth-making, this idea is a powerful tool in the attempt to situate the gun-owning citizen as “other,” justifying any outrageous statement. The pro-gun folks have similar caricatures that they haul out in arguments… portraying “antis” as pandering to Big Brother and as UN one-worlders, out to protect the attacker and leave the victim of crime helpless. And on, and on.

As I’ve gotten a little distance from the pro-gun crowd I used to hang around, and spent more time/read a little more among thoughtful folks who are really concerned about how guns are abused and misused in this country, I’ve come to harbor a new conception about the roots of this pro-gun/anti-gun fight, and a new suspicion about (some of) the true causes of why “our leaders” don’t take any action on gun control. I’d like to share it here because I’ve never been able to clearly express myself in any of the social networks I’ve belonged to over the last 15 years. With a little luck, I’ll finally be able to get this out in plain words and be able to point at this post when people ask me why I’m not against gun ownership.

First, think about this plain fact. There are a lot of guns in the US. About half of households in the US have guns, and estimates I’ve seen online range into the hundreds of millions of individual weapons in private hands. Hold that thought for a moment while I review a few other ideas.

Commentators often start articles lambasting politicians for not doing anything about guns by talking about the lives lost to “gun violence” in the US each year. Presumably, these writers feel that ‘doing something about guns’ would lead to a safer world. If we take that concept of increasing the safety of our citizens to be a useful goal (and I do), then it seems sensible to me to ask about whether a given strategy or tactic can be successful. It also seems sensible to me to ask whether one plan or another might save more lives or prevent more injuries. I believe that politicians and other leaders also sometimes consider these issues and come to a cold realization:

Gun control isn’t a good path to increasing safety or decreasing mortality.

  • When I see people call for more gun control, they usually call for increased regulation or more laws. It’s no exaggeration to say that there are already a fairly large number of gun laws on the books (probably at least 300 laws nationwide). Guns are not an unregulated product in the US. So far, those regulations haven’t seemed to have much effect on the murder rate in this country.
  • But. Let’s say that gun laws might help. Presumably, stopping sales might have an effect. If, somehow, all gun sales were halted right now (not just putting in place mental health and legal background checks, but a complete stop to all sales), the fact still remains that there are a lot of guns around. Remember that estimate of 300,000,000 firearms? Do you plan to remove these from private hands? Please, show me the path that you will take (I hope that it’s one that will not turn this into the exact police state that some gun owners are afraid of).
  • Guns can’t shoot without bullets, right? So why not stop all ammo sales? Same thing. There is a lot of ammo stockpiled in the US.
  • The phrase “gun violence.” Have you thought about that phrase before? Consider that Americans have one of the highest rates of assault and suicide in the developed world even if you take the gun statistics out of the numbers! Removing firearms through some magical process will still leave the fact behind that we seem to be a violent bunch. Hint: the guns aren’t causing the violence, they’re being used by violent individuals.

Remember my comment back in the second paragraph about “ordinary” killings? The media has almost stopped reporting on what used to be called “gangland” killings. Unless you live along the border, you also don’t hear much about what essentially is a civil war happening in Mexico, a war that’s been going on for years and has led to thousands of deaths, the militarization of the police, and corruption of public officials at an almost unimaginable scale. Take a guess at the link between kids killing each other in Chicago and gangs shooting it out and beheading each other in northern Mexico. I’ll give you one guess, and if your answer isn’t “The War on Some Drugs,” I invite you to research the unmitigated disaster that started 40 years ago and seems likely to go on for more decades. Be sure to delve into the “lost generations” of young people (young men, for the most part) that has been the result of our country having one of the highest incarceration rates in the world. Note in passing that 40 years of fighting this “war” has not resulted in any particular reduction in the use of the banned substances. Read about how researchers are prevented from even discussing the success or failure of this War.

The War on Drugs is valuable to this discussion for several reasons. It serves as an excellent example of how unlikely to be successful a ban on guns would be, even if such a ban could be instituted. It shows how the ‘cure’ can sometimes be worse than the ‘disease.’

Think about this… most firearms in the US spend most or all of their time in closets or locked in gun cabinets. They aren’t a threat to you. Most shootings are not like the dramatic event at the theater in Colorado, most of them are between drug dealers and other criminals. Do you think that I consider those deaths to be below my notice? No, not at all, but I do think that they aren’t the result of “guns in the hood,” but a direct or indirect result of the War on Drugs. Remember all those shoot-em-up movies about the Prohibition-era gangs? These guys fought over distribution routes for moving whiskey from Canada into the US. How many people do you think have died in the last decade over whiskey smuggling? One day after Prohibition was repealed, the economic underpinnings of the alcohol smuggling gangs evaporated. If you don’t realize that the killings in Mexico are related to the money to be made selling drugs to Americans, you must be living in an alternative reality.

If you want your favorite “gutless politician” to take action to cut down on the number of murders in the US, how about urging him or her to do something really radical… stop the War on Drugs that’s costing this country billions of dollars, leading to the incarceration of 1 out of every 30 persons in the country, undoubted corruption of officials in this and many other countries… but I wouldn’t hold my breath.

Now let’s turn away from guns for a moment. I would suggest that if you’re really concerned about increasing safety and are not just someone who dislikes firearms, you might consider:

  • Banning all cellphone use, texting, and any other form of distracted driving. If you think that losing a family member due to an accident caused by a distracted driver is somehow less terrible than losing them to a random drive-by shooting, I’d be glad to talk with you about the accident that put my dad in a coma for several months. An accident I have good reason to believe was caused by a driver who was looking at a PDA instead of the road she was driving on that morning.
  • Fighting obesity and other causes of diabetes. I recently saw a statistic that 11% of our country’s medical costs go to diabetes and diabetes-related diseases. I have heard that nearly all forms of diabetes are preventable. How many lives can be saved there?
  • Fighting tobacco use. Let’s make smoking as archaic as public spittoons. If you care a bit about the rest of the world, you will also fight the spread of smoking overseas… Companies are supporting the popularization of smoking in Third World countries, and it’s just shameful.
  • Name your favorite preventable disease.

There are many ways to save lives and cut down on injuries that are relatively simple, direct, and—perhaps most important—achievable. If you really want to fight private gun ownership, more power to you, but I think you’re fooling yourself if you believe your efforts will result in a reduction of violence in this country.

Still reading? I suspect that most of my dozen and a half readers have given up by now and either gone off to do something more amusing with their free time or have started writing a scathing attack post about one or another aspect of this rant. However, if you’re still here, you might be wondering if I’m ever going to get around to the point I seemed to promise in the title of this post. Well, here we go.

Have you noticed that politicians talk about gun control when it’s election season, but once they’re elected don’t say or do much about it? I think that this is because they know it’s not a winnable fight. Not because “the gun lobby is too strong;” I think that they know there’s no real way to ‘control’ guns, and even if you could, it’s not a direct way to control violence... and violence is the real problem, not whatever tool is used (if you doubt this, consider that in countries where guns are not common, the press talks about “knife violence.”)

So why do politicians talk about guns during election cycles? Because the topic of guns is one that has taken on an almost magical power to distract. If you are a politician and want to distract people from things like the consolidation of wealth, the growing wealth gap, the erosion of personal freedoms, the rise of a militarized/paramilitary police force, universal monitoring of the public (in the name of safety, of course), an endless overseas war or two, the corruption of governments by global corporations, the rising costs of health care, threats to our environment etc. etc., where do you think they turn? All they need to do is start a discussion about some highly charged topic and people will happily forget that there might be real issues to manage.

Mind you, I doubt that many people in politics do this deliberately. They may not even realize at a conscious level that a War on Guns would be even less of a winner than the War on Drugs has been (though the cynic in me suggests that there are many winners in the W.o.D. …there’s a lot of money floating around out there)

My simple invitation to you is this: if you’ve ever found yourself fired up about ‘the attack on your second amendment rights’ or ‘demanding that our leaders do something about gun violence,’ the next time you feel your blood pressure rising, stop and think about whether this is something that’s really worth your time, or whether (perhaps, just perhaps) someone’s distracting you from issues you might actually be able to influence.

Thanks for reading…

Weishi Shaver

This has to be one of the best bits of packaging I’ve ever seen. I bought this product when I was first trying to move away from using disposable razors. I have moved on to much better razors, but I’ve kept this package.

One of the greatest packages in history

Entirely Luster

Here are the key portions of the English text:

“Weishi Attend Entirely Luster”

Nobleness: Made of noble cuprum metal and apply advanced computer product line proceeding supercicies plating disposal.
Layont: outfit 5 pieces of stainless steel double-sided blades and a cleaning brush.

Needlessly load and unload shaver
Inimitable rotating handle.

A tiny fragment of insight this morning…

A few months ago I realized that just working out wasn’t helping me make any progress on my goal of getting lean. I’d been seeing quite a few people on fitocracy.com talking about the success they were having with Intermittent Fasting and LeanGains. I read up on these (different but related) plans and realized that I was unlikely to be willing to put up with the careful menu planning and calculations that I feel are needed or at least implied by LeanGains, so I decided to go with IF—along with a sloppy-casual nod to LeanGains, meaning I’d try to generally estimate my macros. I knew that this approach would slow down my fat loss, but I’m fine with that. I’m not in an particular hurry, and I’ve heard for years that losing weight fast tends not to be sustainable.

Anyway, before starting on IF in early March, my biggest fear was that I wouldn’t be able to stand the fasts. I have been eating huge breakfasts all of my life, often having two full breakfasts in a single morning. I was surprised and gratified to discover that I could skip breakfast with no huge hunger pains. My biggest ‘symptom’ was a sort of antsy feeling that I should stop for breakfast on the way to work. I also miss my morning eggs, so I’ve been trying to have breakfast-type foods now and then for dinner.

So, I’ve been doing 16/8 fasts most days for three months, life is good, and I can tell by looking in the mirror that I’m gradually getting leaner. Sometimes I get frustrated by not making faster progress (despite my best intentions, I’m often not very patient), and I know that part of the problem is simply that I’m still eating a lot of food. I am eating about the same size dinners, but my lunches have grown.

This weekend, more or less by accident, we ate very lightly. I had a salad for lunch on Saturday, dinner was chops and more salad. On Sunday I had leftover chops and salad for lunch, and supper was spinach salad with grilled chicken. Four meals in a row that matched my concept of “what I should be eating.” I even kept my ice cream consumption to a minimum.

Today I found myself walking around at work feeling …skinny. And I realized that I was alarmed by the sensation. As I became aware of all of this, a tiny light bulb lit up in my mind.

I equate being skinny with having cancer.

The last time I was this lean was probably back in late 1995 into early 1996, from the time I started having symptoms related to my stomach cancer through my surgery and recovery. I went from ~195 lbs in August to 155 lbs in December of ’95. Since then, I’ve been as heavy as 198 and as light as 178, but mostly have hovered around 190. Even when I weighed 178, it was ‘skinnyfat,’ meaning I wasn’t very fat, but I had no muscle.

I believe now that some (at least) of my overeating is a way for my subconscious mind to fend off being skinny!

I’ve got to work through this in my mind, because I really want to get down to about 10-12% BF!

My warmup as of today…

Several folks on Fitocracy have asked me for additional details about my warmup. I don’t claim to know anything objective about proper warmups… I have done some reading, made some choices, and this is what’s working for me right now. Like everything else in my exercise world, the warmup is a work-in-progress and will probably look different a year from now.

As I’ve mentioned many times, my primary source for exercise is the book You Are Your Own Gym: The Bible of Bodyweight Exercises, by Mark Lauren and Joshua Clark (aka YAYOG). One of my few criticisms of this excellent book is that he does not mention any sort of warm-up period. I’ve heard that Mark is working on a second book, perhaps to be published toward the end of 2012, and I’m hoping that it will include information about warming up for the workouts.

Any time estimates in the book for how long a given workout might last (20-40 minutes seems to be his usual prediction) should be lengthened by however long your warmup lasts. My warmup started out lasting about 10 minutes and is now up to 30 minutes. Granted, I’m in the midst of a very hard push right now, and I expect this time to end up closer to the 20 minute mark long term.

At any rate, when I was part way through my second YAYOG cycle (each of which lasts either 10 or 4 weeks), I realized that I should probably be getting warmed up before the increasingly intense workouts I was doing. I searched online and asked around on fitocracy, but heard nothing very consistent. I did realize that “stretching” and “warmup” are not equal terms, though they are used interchangeably fairly often. I’ve heard, and believe, that the kind of static stretches I was used to seeing in years gone by are better when performed after your workout, when you are already warmed up and your joints and muscles presumably a bit more limber.

As I grew more frustrated in my online searches, I switched to looking for a well-reviewed book on warming up for exercise, and settled on Dynamic Stretching: The Revolutionary New Warm-up Method to Improve Power, Performance and Range of Motion by Mark Kovacs. When I first started trying out some of the movements in this book, I was put off by numerous typos and odd mistakes in the text, such as the repeated repetition count of “10 yards” (how do you do 10 yards of reps?), and how long it took me to look up each movement in the directory. However, after I hit on the method of taking notes on individual index cards for each selected movement, I was able to assemble a ‘flip card’ deck that let me get moving and stop looking up oddly-named movements over and over again. The book’s structure makes perfect sense from an information architecture perspective; it just means that your first full warmup won’t be a matter of flipping open the book and starting.

So… after that long preamble, here’s a description of my current warm-up. Please discount all of the pull-up and chin-up counts; I’m in the midst of a fitocracy.com challenge to do 1500 pull-ups in May, so I’ve piled a bunch into the warmup so that I don’t have so many to do later on. I’ll probably drop back to 5-10 chins per day later on. These descriptions are my own abbreviated notes… the book goes into much more detail of course. I’ll put “[DS]” after each item that comes from the Dynamic Stretching book.

  1. Toe walk: stand on toes, step forward on toes, dipping your foot nearly flat, then raising to a full toe stand as you slowly walk forward. [DS]
  2. Heel walk: raise your toes off the ground and attempt to walk across the room with your toes in the air.  [DS]
  3. Wide-arm push-ups – 10 reps
  4. Chin-ups – 5 reps
  5. Knee-to-chest walk: raise knee to rib cage, hold knee with hands, then rise up slowly on toes of other foot, hold for 3 seconds, then step forward, releasing knee, and switching to raising other knee.  [DS]
  6. Straight-leg raise: like knee-to-chest, but hold leg out straight with no help from hands, trying to get leg as high as possible
  7. Inchworm: lean forward and place hands on ground, keeping knees straight. You’ll be in something like the yoga “downward dog” pose. Walk your hands out like you would for an ab walk-out, and when you’ve walked them out about 24 inches, tip-toe your feet up toward your hands as far as you can, then repeat across the room.  [DS]
  8. Wide-arm push-ups – 10 reps
  9. Pull-ups – 5 reps
  10. Knee-raise-twist: raise one knee toward opposite shoulder, while slowly turning arms and shoulders in the other direction, then reverse. 20 reps
  11. Sumo squat – 10 reps, 3-second holds at bottom (I think this is similar to Horse Stance). Great chance to brush your cat if you have one (at least, my long-hair domestic cat never misses a chance for a brushing during this move)
  12. Wide-arm push-ups – 10-14 reps
  13. Chin-ups – 5 reps
  14. Bear crawl or spiderman crawl  [DS]
  15. Carioca: raise knee, swing foot around outside of opposite knee and slightly forward, stepping down, then switching feet to dance slowly forward. Does good things for my hips. When you’ve progressed across the room, reverse direction, stepping backwards. Does good things for balance.  [DS]
  16. Wipers: Do exaggerated ’karate chop’ movements with your arms while squatting, one arm up and one back during each squat.  [modified DS: None of these included bodyweight squats in the book] – 10 reps
  17. Chin-up – 5 reps
  18. Cheerleaders: arms go from near feet at bottom of squat, outwards and up as if you’re flapping your arms the way kids mimic birds flying, ending with your arms fully overhead as you stand out of the squat  [DS] – 10 reps
  19. Hugs: Arms out to the sides as far as you can get them, then slowly back until you’re hugging your own shoulders, as you descend into the bottom of the squat, then back out – 10 reps
  20. Pull-up – 5 reps
  21. Walking lunge: step forward into a deep lunge, stopping with your trailing knee just about to touch the ground. Hold the bottom position with your arms folded in front of you and elbows extended like the ‘genie in the bottle’ pose, then twist once to the left and once to the right, then continue to step forward, switching legs and repeating 10 steps.  [DS]
  22. Empty can: Do a wide-knee squat, holding your arms our with palms up as if you’re filling two cans with water from a waterfall. As you rise up out of the squat, raise your arms toward level and pretend you’re pouring the water out of the cans, rotating your hands until the thumbs are pointed down to the ground and your palms are away from each other. Reverse direction in the squat, allowing your hands to rotate back to the ‘fill the cans’ position at the bottom.  [DS]
  23. Wide-arm push-ups – 10 reps
  24. Chin-up – 5 reps
  25. 1-leg warrior pose: stand on one leg, arms overhead, than bow with your arms staying in line with your torso as your other leg extends behind you – 10 reps
  26. Windmills: stand with legs wide, arms in “stick ‘em up” pose but wider, so you’re taking the shape of an X. Bending only at the torso, rotate your right hand down to the left toe, then return to start and do left hand to right toe (this is one rep) – 10 reps
  27. Pull-ups – 5 reps
  28. Shoulder dislocations: see this video – 15 reps.
  29. Chin-up – 5 reps

…by now, I’m always feeling a lot more limber and quite literally warmer and ready to start my workout. I hope you’ve found this interesting, but even more so, I hope that it inspires you to find something that works for you! Comment if you have questions, suggestions, or want to link to your blog with a description of how you get ready for your workout.

Please note that all links to books mentioned in this post are to my Amazon affiliates site and I will earn a tiny percentage of any purchases made as a result of any click-through from this post.

My ladder abacus

If you do your exercises using a variety of interval methods, you probably have heard of or use “ladders.” I believe that the method has various names, but I’m describing the technique of doing one repetition of an exercise, then two reps, then three reps, etc., resting some amount of time between each set. When you reach the point where you probably won’t be able to do another increase set, you rest and then start going “down the ladder,” so… the sets look something like this: 1, 2, 3, 4, 5, 4, 3, 2, 1.

My coin abacus

Ladder Abacus

My trouble with these is that I lose count! I want to be honest with myself and not cheat, but I also don’t want to do sets that look like this: 1, 2, 3, 4, 4, 5, 4, 3, 3, 2, 1. I know, I know! The “gainz” are the same whether or not I keep accurate count, but I really do feel better knowing I’ve recorded my workout accurately. I can just picture myself ending up doing sets like 1, 2, 3, 6, 5, 4, 2, 1 out of wishful thinking.

At any rate, I came up with a simple system for tracking my ladder sets, and I think someone else might benefit from the idea (assuming that everyone who can’t keep track on their own hasn’t invented something better already).

My system is a simple coin counting plan. I take a few coins… a few more than I expect to use for my highest-rep set. I put them on the floor or a table next to me and within reach. During the rest periods between sets, I slide one coin from the resource pile to a counting area for each set. When I reach my highest-rep set, I slide a coin from the resource pile to a secondary counting area. The image shows the resource pile at the bottom edge of the image, the first counting area to the upper left, and the highest-rep counter in the upper right. What this tells me is that I have completed a set of six reps, but more importantly, I have five reps to do in my next set. After that set, I move one coin from the left counting area to the right, leaving four reps to do on my next set. When all coins are in the upper right, I’m done. I record a “6″ on my sheet for later transfer to my fitocracy.com tracking page.

So, there it is, a simple solution for you to try if you, like me, have a hard time remembering where you are on your ladders!

Day 15/70

I earned 684 points on fitocracy.com for:

  • Plank:
    • 302 sec (+100 pts)
    • 45 sec (+15 pts)
    • 31 sec (+10 pts)
    • #1 Maintenance plank, and also my PR for no fidgeting. #2 Wall plank; feet on wall, arms straight. #3 – holding Push-Up pose half-way-down.
  • Decline Push-Up:
    • 12 reps (+18 pts)
    • 12 reps (+18 pts)
    • 8 reps (+12 pts)
    • YAYOG W3/D1 – 3 minute intervals, Push: I did these with my feet on a 29″ stability ball
  • Ring Dip:
    • 3 reps (+20 pts)
    • 3 reps (+20 pts)
    • 2 reps (+12 pts)
    • YAYOG W3/D1 – 3 minute intervals, Push: last set to failure
  • Dips – Triceps Version:
    • 4 reps (+14 pts)
    • YAYOG W3/D1 – 3 minute intervals, Push: finishing off the dips exercise with some standard dip-station reps.
  • Standing Kettlebell Military Press:
    • 35 lb x 6 reps (+17 pts)
    • 35 lb x 6 reps (+17 pts)
    • 35 lb x 7 reps (+17 pts)
    • YAYOG W3/D1 – 3 minute intervals, Push: doing these as training for the YAYOG military press, which is still difficult for me to do, mostly due to ROM problems.
  • Body Weight Ring Push-Up:
    • 6 reps (+9 pts)
    • 6 reps (+9 pts)
    • 7 reps (+10 pts)
    • YAYOG W3/D1 – 3 minute intervals, Push: Trying out doing these on rings to increase difficulty.
  • Wall Handstand:
    • 52 sec (+18 pts)
    • Handstand training
  • Body Weight Squat:
    • 10 reps (+6 pts)
    • 35 reps (+22 pts)
    • 10 reps (+6 pts)
    • 10 reps (+6 pts)
    • 20 reps (+13 pts)
    • Killing time during the 3-minute intervals
  • Standing Calf Raises:
    • 10 reps (+2 pts)
    • 10 reps (+2 pts)
    • 1-leg calf raises, just killing time during the 3-minute intervals. Full ROM with toes on edge of stair.
  • Jump Rope:
    • 0:01:45 (+8 pts)
    • I saw someone else log jump rope and realized it had been a while
  • Seated Cable Row:
    • 210 lb x 10 reps (+60 pts)
    • point questing to level up
  • Barbell Bench Press:
    • 160 lb x 10 reps (+85 pts)
    • 140 lb x 10 reps (+74 pts)
    • 120 lb x 10 reps (+64 pts)
    • point questing to level up

Weight: 184.5