Last 4 weeks:
Day 1:
A: Box Squat Wk1-3 4x(4x2) 10secs Wk4 OMIT
B: BB Reverse Lunge off Step Wk1-3 3x10 Wk 2x10
C: BB RDL Wk1-Wk4 2x12
Day 2:
A: Bench Press Wk1-3 4x(4x2) 10secs Wk4 OMIT
B1: Supinated Grip Chin Ups Wk 1-3 4x8-10 Wk 4 2x8
B2: BB Military Press 4x10 Wk4 2x10
C1: TRX Rows - Neutral Grip Wk1-3 3x15 Wk4 2x15
C2: FE Push Ups Wk1 -3 3x15 Wk4 2x15
Day 3:
A: Hang Cleans Wk1-3 4x(3x2) 10secs Wk4 OMIT
B: TBDL Wk1-3 4x8 Wk4 2x8
C: Front Foot Elevated DB Split Squat Wk1-3 3x10 Wk4 2x10
Day 4:
A: Neutral Grip Chin Up Wk1 10x2, Wk2 6x2, Wk3 12x2, Wk4 OMIT
B1: 3 PT DB Row - Neutral Grip Wk1-3 3x10-12 Wk4 2x10-12
B2: Incline DB Press - Pronated Grip Wk1-3 3x10-12, Wk4 2x10-12
C1: Standing Overhead Curl and Press Wk1-4 2x15
C2: BB Bent Over Row - Pronated Grip Wk1-4 2x15
Conditioning:
Changed it up on the day.
Stay Strong,
RB
Friday, September 30, 2011
Wednesday, September 28, 2011
The Degeneration of a Nation!!
2011 has been a very good year for me from an educational stand-point, particularly in the fields of health, fitness, and emotional well being.
I have come to realize many things.
Nutrition!
First and foremost NUTRITION is SO IMPORTANT for every aspect of every single human’s life on this planet. The problem is many do not have a clue when it comes to how to optimally fuel they body, to enhance their physical and mental well being.
Now while there are still disagreements among some of the authors and experts on what is optimal nutrition? I think it is safe to say two things, 1) no one nutritional lifestyle (notice I didn’t say diet) suits all, and 2) Eat real food.
What you put into your system dictates who you are going to be. You are literally WHAT YOU EAT! Nutrition is NOT JUST ABOUT your physical health, it also has a huge impact on your emotional and mental well being. If you are feeding yourself with foods that you have an unsuspecting allergy to (gluten, pasteurized dairy etc), this maybe what is making and keeping you depressed.
I know this first hand. I got an over intolerance to dairy that had my mood all over the place. Since giving it up I feel SO MUCH better. I feel better both physically and mentally.
It makes me sad to look around and see how unhealthy and unhappy so many people in Ireland are! I see so many people who just look so unhappy and think I can really help you!! I feel like telling them about Sean Croxton and underground wellness, Gray Cook and movement, Mike Boyle and Joint by Joint, the corruption of the food, medical, and pharmaceutical industries, and about all the vast information that is out there on nutrition, everything from people like Gary Taubes, Robb Wolf, Art DeVany, Lierre Keith, Sally Fallon, Thomas Cowen, Dr. Michael Eades, Rudolf Steiner, TS Wiley, Paul Chek, Matt Stone, Dr. Thomas O’Bryan, Dr. William Davis, Dr. Catherine Shanahan, Doug Kauffman, Julie Mattews, Dr Natasha Campbell-McBride, and many more. I have also read Dean Ornish, the China Study, and Joel Furman’s books and while I agree with some of what they say, I still believe Fat is essential for health, Organic meat and wild fish are superfoods, and that grains are for most people a poor choice of food.
I also want tell people about all the bullshit that we are lead to believe!! Like what I stated above that, fat is bad, grains are good, and that meat causes cancer. I feel like telling people that Ancel Keyes research for the lipid hypothesis was aweful science. I feel like telling people to watch Dr. Thomas O'Bryans DVD on Gluten sensitivity, and read "Wheat Belly" and "Dangerous Grains". I want to tell people that organic grass finished meat is a superfood. I feel like telling parents who have kids with ADHD, and autism that their child’s problems may just be a nutritional one, and to read the work of Dr Natasha Campbell-McBride, and Julie Mattews.
I want to tell my father that his is literally killing himself with the way he is living is life! I want my friend to realize that her anxiety and asthma is due to her poor lifestyle. I want my house-mates to realize that they are always sick and have health problems because of the shit they put into the bodies everyday.
Now The Drugs Don’t Work
I look around see humans who physically look so undeveloped from malnutrition, and who look depressed and fed up because of their poor nutrition, and then these people go to a health care system that is controlled by drug companies, and get given a prescription that will likely make them even more sick. Doctors should be treating people with nutrition, fitness, and lifestyle approaches NOT with FUCKIN DRUGS. Its a disgrace.
People say to me, “ye but people don’t care they just want a quick fix”, yes this is true because this is the environment that we are been brought up in. If we were brought up in an environment that taught us humans about REAL health, this wouldn’t be the case!
Just remember the health care system is run by the drugs companies. These drugs companies are a BUSINESS, and HEALTHY PEOPLE ARE NOT GOOD FOR PROFIT!!!!
Agriculture is failing!!
Our earths soil is so depleted, thus are nutrition is sub-optimal from the get-go. Modern Agriculture has destroyed the earth’s top-soil. Fossil fuels are being use to fertilize the soil, like what the FUCK?? Cows are being fed grains, artificial feed, and bone meal (in the US anyway) for some reason even though cows are herbivores!! This is producing sick unhealthy and depressed cows that need to be pumped with anti-biotic’s to stay alive! The meat from these cows will make you sick, so I agree with T Colin Campbell that factory raise meat is not good for you at all!
Agriculture is also the most toxic by-product to the environment. We need to as Rudolf Steiner would say “heal and revitalize the earth”. Steiner wrote a lecture series called “Biodynamic Agriculture” which is a form of a agriculture that will help to heal the soil, which in turn will help to produce healthy crops, and healthy animals for us humans to eat, so we then can reach optimal health, both physically and mentally.
“Mans lack of spiritually development is due to poor nutrition” – Rudolf Steiner
Movement Quality!!
Athletes and patients come to me and wonder why they are injured, and I feel like throwing Gray Cooks Performance Pyramid at them. I feel like screaming you are injury because your movement quality is shit, because you do a fuckin’ job that you hate for one thing, and that also has you sitting for 7 hours a day, 5 days a week, to pay off for shit you dont even need!
We are not designed to do shit like that. I mean sitting for 35+ hours a week, and this doesn’t even include, sitting in your car, couch, or toilet (as you struggle to push one out because your has GI tract problems from your stress levels and gluten sensitivity)!
Sleep
Sleep more, in a dark room, with NO ELECTRICS on. Read Disconnects by Derva Lee Davis. Also read TS Wiley’s book ‘Lights out’.
People's sleeping rhythm is all over the place. People can’t sleep at night because of their chronic stress levels, and spending the night time surrounded by bright lights that prevents them for relaxing their autonomic nervous system to be able to sleep.
Conclusion:
This "degeneration of a nation" as I call it is extremely sad to watch. Its sad in that its so preventable!! But as stated above HEALTHY PEOPLE ARE NOT GOOD FOR PROFIT! I promise I will do my best to keep fighting the good fight, and keep helping as many people as I can by directing them to the resources from where I have learned so much. You then can make your own mind up and come to your own conclusions.
I do not mean to make this blog post of "I am right", and almost "everyone else is wrong", sort of thing. As I stated above I just want people to beware of the really great information out there that may very well save their life!!
If there is one thing I want you to take away from this blog post it is this - QUESTION EVERYTHING! Even as you read this blog post question me and what I believe. Do your own research and FORM YOUR OWN OPINION! DON'T BLINDLY FOLLOW THE STATUS QUO!! As Jacque Fresco would say don’t be "a victim of your culture".
I will leave you with this quote:
"Don’t take authority as the truth, take truth as the authority”
Stay Strong,
RB
I have come to realize many things.
Nutrition!
First and foremost NUTRITION is SO IMPORTANT for every aspect of every single human’s life on this planet. The problem is many do not have a clue when it comes to how to optimally fuel they body, to enhance their physical and mental well being.
Now while there are still disagreements among some of the authors and experts on what is optimal nutrition? I think it is safe to say two things, 1) no one nutritional lifestyle (notice I didn’t say diet) suits all, and 2) Eat real food.
What you put into your system dictates who you are going to be. You are literally WHAT YOU EAT! Nutrition is NOT JUST ABOUT your physical health, it also has a huge impact on your emotional and mental well being. If you are feeding yourself with foods that you have an unsuspecting allergy to (gluten, pasteurized dairy etc), this maybe what is making and keeping you depressed.
I know this first hand. I got an over intolerance to dairy that had my mood all over the place. Since giving it up I feel SO MUCH better. I feel better both physically and mentally.
It makes me sad to look around and see how unhealthy and unhappy so many people in Ireland are! I see so many people who just look so unhappy and think I can really help you!! I feel like telling them about Sean Croxton and underground wellness, Gray Cook and movement, Mike Boyle and Joint by Joint, the corruption of the food, medical, and pharmaceutical industries, and about all the vast information that is out there on nutrition, everything from people like Gary Taubes, Robb Wolf, Art DeVany, Lierre Keith, Sally Fallon, Thomas Cowen, Dr. Michael Eades, Rudolf Steiner, TS Wiley, Paul Chek, Matt Stone, Dr. Thomas O’Bryan, Dr. William Davis, Dr. Catherine Shanahan, Doug Kauffman, Julie Mattews, Dr Natasha Campbell-McBride, and many more. I have also read Dean Ornish, the China Study, and Joel Furman’s books and while I agree with some of what they say, I still believe Fat is essential for health, Organic meat and wild fish are superfoods, and that grains are for most people a poor choice of food.
I also want tell people about all the bullshit that we are lead to believe!! Like what I stated above that, fat is bad, grains are good, and that meat causes cancer. I feel like telling people that Ancel Keyes research for the lipid hypothesis was aweful science. I feel like telling people to watch Dr. Thomas O'Bryans DVD on Gluten sensitivity, and read "Wheat Belly" and "Dangerous Grains". I want to tell people that organic grass finished meat is a superfood. I feel like telling parents who have kids with ADHD, and autism that their child’s problems may just be a nutritional one, and to read the work of Dr Natasha Campbell-McBride, and Julie Mattews.
I want to tell my father that his is literally killing himself with the way he is living is life! I want my friend to realize that her anxiety and asthma is due to her poor lifestyle. I want my house-mates to realize that they are always sick and have health problems because of the shit they put into the bodies everyday.
Now The Drugs Don’t Work
I look around see humans who physically look so undeveloped from malnutrition, and who look depressed and fed up because of their poor nutrition, and then these people go to a health care system that is controlled by drug companies, and get given a prescription that will likely make them even more sick. Doctors should be treating people with nutrition, fitness, and lifestyle approaches NOT with FUCKIN DRUGS. Its a disgrace.
People say to me, “ye but people don’t care they just want a quick fix”, yes this is true because this is the environment that we are been brought up in. If we were brought up in an environment that taught us humans about REAL health, this wouldn’t be the case!
Just remember the health care system is run by the drugs companies. These drugs companies are a BUSINESS, and HEALTHY PEOPLE ARE NOT GOOD FOR PROFIT!!!!
Agriculture is failing!!
Our earths soil is so depleted, thus are nutrition is sub-optimal from the get-go. Modern Agriculture has destroyed the earth’s top-soil. Fossil fuels are being use to fertilize the soil, like what the FUCK?? Cows are being fed grains, artificial feed, and bone meal (in the US anyway) for some reason even though cows are herbivores!! This is producing sick unhealthy and depressed cows that need to be pumped with anti-biotic’s to stay alive! The meat from these cows will make you sick, so I agree with T Colin Campbell that factory raise meat is not good for you at all!
Agriculture is also the most toxic by-product to the environment. We need to as Rudolf Steiner would say “heal and revitalize the earth”. Steiner wrote a lecture series called “Biodynamic Agriculture” which is a form of a agriculture that will help to heal the soil, which in turn will help to produce healthy crops, and healthy animals for us humans to eat, so we then can reach optimal health, both physically and mentally.
“Mans lack of spiritually development is due to poor nutrition” – Rudolf Steiner
Movement Quality!!
Athletes and patients come to me and wonder why they are injured, and I feel like throwing Gray Cooks Performance Pyramid at them. I feel like screaming you are injury because your movement quality is shit, because you do a fuckin’ job that you hate for one thing, and that also has you sitting for 7 hours a day, 5 days a week, to pay off for shit you dont even need!
We are not designed to do shit like that. I mean sitting for 35+ hours a week, and this doesn’t even include, sitting in your car, couch, or toilet (as you struggle to push one out because your has GI tract problems from your stress levels and gluten sensitivity)!
Sleep
Sleep more, in a dark room, with NO ELECTRICS on. Read Disconnects by Derva Lee Davis. Also read TS Wiley’s book ‘Lights out’.
People's sleeping rhythm is all over the place. People can’t sleep at night because of their chronic stress levels, and spending the night time surrounded by bright lights that prevents them for relaxing their autonomic nervous system to be able to sleep.
Conclusion:
This "degeneration of a nation" as I call it is extremely sad to watch. Its sad in that its so preventable!! But as stated above HEALTHY PEOPLE ARE NOT GOOD FOR PROFIT! I promise I will do my best to keep fighting the good fight, and keep helping as many people as I can by directing them to the resources from where I have learned so much. You then can make your own mind up and come to your own conclusions.
I do not mean to make this blog post of "I am right", and almost "everyone else is wrong", sort of thing. As I stated above I just want people to beware of the really great information out there that may very well save their life!!
If there is one thing I want you to take away from this blog post it is this - QUESTION EVERYTHING! Even as you read this blog post question me and what I believe. Do your own research and FORM YOUR OWN OPINION! DON'T BLINDLY FOLLOW THE STATUS QUO!! As Jacque Fresco would say don’t be "a victim of your culture".
I will leave you with this quote:
"Don’t take authority as the truth, take truth as the authority”
Stay Strong,
RB
Sunday, September 18, 2011
Back From Tipp
First off let me say, sorry for the lack of content on the blog lately. I have been really busy getting my final assigenments done for my higher diploma NMT course.
Some other stuff has been going on too, which I will write about on the blog soon.
Anyway just wanted to share some pictures from my time down in Tipperary with my grandparents, and extended family. I went down with my 'aul folks' on wednesday afternoon. The beauty of the area in Tipp from where my family are from is breath-taking. Its the prefect medicine from the aul cortisol levels.
Some other stuff has been going on too, which I will write about on the blog soon.
Anyway just wanted to share some pictures from my time down in Tipperary with my grandparents, and extended family. I went down with my 'aul folks' on wednesday afternoon. The beauty of the area in Tipp from where my family are from is breath-taking. Its the prefect medicine from the aul cortisol levels.
Bringing in The Cows
Grandad and Daddy
Beautiful View From John's Lane
Me and Grandad outside John's
Pictures of The Farm:
Some Pictures of the viewpoints:
Stay Strong,
RB
Monday, September 5, 2011
My Training
I have decided to do a Charlie Weingroff and keep a training diary on the blog. This just for myself more then anything else. I use a modified westside, defranco style template.
My last 4 week block
Day 1:
A: TBDL Wk1 10x2, Wk2 12x1 @90%, Wk3 12x2, Wk4 OMIT
B: BB Reverse Lunge Wk1-3 5x5, Wk4 3x5
C: Decline GHR Wk1 3x8, Wk2 3x9, Wk3 3x10, Wk 4 2x8
Conditioning: BB Complex 4rounds x8reps, rest 60-90secs
RDL
BB Row
Front Squat
Push Press
R Lunge
Sumo Deadlift
Day 2:
A: Close Grip Bench Press Wk1 10x2, Wk2 12x1 @90%, Wk3 12x2, Wk4 OMIT
B1: Neutral Grip Chin Ups Wk1-3 5x5, Wk4 3x5
B2: BB Military Press Wk1-3 5x5, Wk4 3x5
C1: 1.5 TRX Rows - Neutral Grip 3x8
C2: 1.5 Push Ups 3x8
Conditioning:
A1: Ropes
A2: Burpees
30:30 x 5mins
Day 3:
A: Hang Cleans Wk1 10x2, Wk2 12x1 @90%, Wk3 12x2, Wk4 OMIT
B: BB RFESS Wk1-3 5x5, Wk4 3x5
C: BB RDL 3x8
Conditioning: BB Complex 4rounds x8reps, rest 60-90secs
RDL
BB Row
Front Squat
Push Press
R Lunge
Sumo Deadlift
Day 4:
A: Mixed Grip Chin Up Wk1 10x2, Wk2 6x2, Wk3 12x2, Wk4 OMIT
B1: 3 PT DB Row - Neutral Grip Wk1-3 5x5, Wk4 3x5
B2: Flat DB Press - Pronated Grip Wk1-3 5x5, Wk4 3x5
C1: 1.5 1 Arm Kettlebell Press 3x8
C2: 1.5 BB Inverted Rows 3x8
Conditioning:
A1: Ropes
A2: Burpees
30:30 x 5mins
Stay Strong,
RB
My last 4 week block
Day 1:
A: TBDL Wk1 10x2, Wk2 12x1 @90%, Wk3 12x2, Wk4 OMIT
B: BB Reverse Lunge Wk1-3 5x5, Wk4 3x5
C: Decline GHR Wk1 3x8, Wk2 3x9, Wk3 3x10, Wk 4 2x8
Conditioning: BB Complex 4rounds x8reps, rest 60-90secs
RDL
BB Row
Front Squat
Push Press
R Lunge
Sumo Deadlift
Day 2:
A: Close Grip Bench Press Wk1 10x2, Wk2 12x1 @90%, Wk3 12x2, Wk4 OMIT
B1: Neutral Grip Chin Ups Wk1-3 5x5, Wk4 3x5
B2: BB Military Press Wk1-3 5x5, Wk4 3x5
C1: 1.5 TRX Rows - Neutral Grip 3x8
C2: 1.5 Push Ups 3x8
Conditioning:
A1: Ropes
A2: Burpees
30:30 x 5mins
Day 3:
A: Hang Cleans Wk1 10x2, Wk2 12x1 @90%, Wk3 12x2, Wk4 OMIT
B: BB RFESS Wk1-3 5x5, Wk4 3x5
C: BB RDL 3x8
Conditioning: BB Complex 4rounds x8reps, rest 60-90secs
RDL
BB Row
Front Squat
Push Press
R Lunge
Sumo Deadlift
Day 4:
A: Mixed Grip Chin Up Wk1 10x2, Wk2 6x2, Wk3 12x2, Wk4 OMIT
B1: 3 PT DB Row - Neutral Grip Wk1-3 5x5, Wk4 3x5
B2: Flat DB Press - Pronated Grip Wk1-3 5x5, Wk4 3x5
C1: 1.5 1 Arm Kettlebell Press 3x8
C2: 1.5 BB Inverted Rows 3x8
Conditioning:
A1: Ropes
A2: Burpees
30:30 x 5mins
Stay Strong,
RB
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