Strength

[MuadDib]

"Mastering yourself is true power." - Lao Tzu

 

 

Edited June 30, 2022 by MuadDib

[MuadDib]

1 July 2022

Weighted vest: 12kg

Pushups: (max) 

Pullups:

Deadlift: (kg)

Squat: (kg)

Kettlebell swings: (kg)

Edited July 3, 2022 by MuadDib
Template

[MuadDib]

1 July 2022

Weighted vest: 12kg

Pushups: (16) 3x11

Pullups: 4x3

 

2 July 2022

Weighted vest: 12kg

Pushups: (18) 4x11

Pullups: 5x3

Deadlift: 2x5 (70 kg)

Squat: 2x5 (50kg)

 

3 July 2022

Weighted vest: 12kg

Pushups: (16) 4x11

Pullups: 5x3

Deadlift: 2x5 (70kg)

Squat: 2x5 (50kg)

Edited July 3, 2022 by MuadDib

[MuadDib]

4 July 2022

Weighted vest: 12kg

Pushups: (17) 3x12

Pullups: 4x3

 

5 July 2022

Weighted vest: 12kg

Pushups: (16) 2x11

Pullups: 3x3

Notes: Fatigued, only 1 hr of sleep the night before

 

6 July 2022

Weighted vest: 12kg

Pushups: (19) 4x13

Pullups: 5x3

 

7 July 2022

Weighted vest: 12kg

Pushups: (17) 4x12

Pullups: 5x3

 

8 July 2022

Weighted vest: 12kg

Pushups: (17) 

Pullups: 1x3

Notes: Fatigued, only 2 hours sleep the night before.

 

9 July 2022

Weighted vest: 12kg

Pushups: (16) 1x11

Pullups: 1x3

 

 

10 July 2022

Weighted vest: 12kg

Pushups: (20) 4x13

Pullups: 5x3

 

• Adding in Superman Pressouts immediately after each set of pushups to help train rhomboids and rotator cuffs for posture and shoulder stability.
• Adopting the mindset of exercise as physiological hygiene
• Really need to manage my time better to sleep and still make progress on everything essential. 2 nights this week and 3 nights in the past 10 days running on about 1 hr of sleep. Obviously, it's super unhealthy but it gave me the opportunity to practice pushing myself through things I didn't want to do. ++ points for mental strength.

Edited July 11, 2022 by MuadDib

[MuadDib]

11 July 2022

Weighted vest: 12kg

Pushups: (19) 4X13

Pullups: 5X3

 

 

12 July 2022

Weighted vest: 12kg

Pushups: (18) 3X13

Pullups: 4X3

 

13 July 2022

Weighted vest: 12kg

Pushups: (13) 

Pullups: 3

Notes: Very fatigued and high RHR; sleep deprived
 

 

14 July 2022

Weighted vest: 12kg

Pushups: (19) 1x13

Pullups: 2X3

 

 

15 July 2022

Weighted vest: 12kg

Pushups: (19) 3X13

Pullups: 4X3

 

 

16 July 2022

Weighted vest: 12kg

Pushups: (19)  4X13

Pullups: 5X3

 

 

17 July 2022

Weighted vest: 12kg

Pushups: (20) 

Pullups: 5

 

 

21 July 2022

Weighted vest: 12kg

Pushups: (20) 4X14

Pullups: 5X3

 

 

22 July 2022

Weighted vest: 12kg

Pushups: (20) 4X14

Pullups: 5X3

 

 

23 July 2022

Weighted vest: 12kg

Pushups: (20) 4X14

Pullups: 5X3

 

 

25 July 2022

Weighted vest: 12kg

Pushups: (26) 4X15

Pullups: 5X3

 

• I took over another person's shift for the last 2 weeks, and I managed to get at least 5 hours of sleep per night which is still terribly unhealthy but at least somewhat functional. I need to focus on optimizing this for low-hanging fruits and performance increases.
• On one of the mornings doing my extra shift, I listened to the Huberman podcast episode on dopamine and its relationship to drive and motivation. I had many lightbulb moments listening to it and summarised it in my spare chunks of time.
• I decided to take on the fight caves; one of Runescape's most dopaminergic and adrenalin-inducing activities to earn a fire cape.
• It took me 5 attempts to achieve it after reviewing the following high-quality guides:
  • High T disadvantaged minority rushes Jad (Warning, a chair was hurt in the making of this video)
  • High T white guy flaunts his privilege and rushes Jad (Extreme language warning)
  • Unorthodox hypermasculine guy faces Jad calmly with strategy privileged gear
  • Unorthodox hypermasculine guy faces Jad calmly with strategy and low-budget gear
  • Incompetent Russian doesn't understand the basics of gameplay but finds success anyway
    
    
    
     
• My Gear and setup now:
  • Full void knight armor for range, melee, and magic training
    • Amulet of Fury
    • Archers ring and berserker ring (for range and melee)
    • Abyssal Bludgeon (for strength training)
    • Dragon booties
    • Fire cape!
    • Avas accumulator
    • Chaos gauntlets, chaos runes, and mystic smoke staff (for magic)
  • Goggins the pet squirrel (for morale during agility training)
  • Ardougne teleport tabs (to teleport for agility training)
  • Digsite pendants (to teleport to the beach for a good time)
• I can use all this for very quick and efficient switching between Range, Strength, Magic, and Agility training, as well as efficient training of each of those skills.
   

I am now doing cold showers for dopamine hits comparable to cocaine and if I notice the benefits are significant enough will build a cold plunge for cold exposure during summer.

Master of heat and cold, slinging dope to survive, all aspects of masculinity, and taking out oppressive raid bosses solo on a budget = Alpha Black Man Strength
 

***

Edited July 27, 2022 by MuadDib

[MuadDib]

27 July 2022

Weighted vest: 12kg

Pushups: (27) 4X10

Pullups: 5X3

 

28 July 2022

Weighted vest: 12kg

Pushups: (28) 4X10

Pullups: 1X8

 

30 July 2022

Weighted vest: 12kg

Pushups: (30) 4X10

Pullups: 1X8

[MuadDib]

1 August 2022

Weighted vest: 12kg

Pushups: (32) 4X10

Pullups: 5X4

 

3 August 2022

Weighted vest: 12kg

Pushups: (33) 4X10

Pullups: 5X4

 

4 August 2022

Weighted vest: 12kg

Pushups: (25) 4X17

Pullups: 5X4

 

6 August 2022

Weighted vest: 12kg

Pushups: (25) 4X19

Pullups: 5X4

 

7 August 2022

Weighted vest: 12kg

Pushups: (19) 4X13

Pullups: 5X4

[MuadDib]

15 August 2022

Weighted vest: 12kg

Pushups: (21) 4X14

Pullups: 5X4

 

16 August 2022

Weighted vest: 12kg

Pushups: (21) 4X14

Pullups: 5X4

 

17 August 2022

Weighted vest: 12kg

Pushups: (21) 4X14

Pullups: 5X4

 

18 August 2022

Weighted vest: 12kg

Pushups: (21) 4X14

Pullups: 5X4

 

19 August 2022

Weighted vest: 12kg

Pushups: (21) 4X14

Pullups: 5X4

 

20 August 2022

Weighted vest: 12kg

Pushups: (21) 4X14

Pullups: 5X4

 

21 August 2022

Weighted vest: 12kg

Pushups: (21) 4X14

Pullups: 5X4

[MuadDib]

22 August 2022

Weighted vest: 12kg

Pushups: (22) 4X15

Pullups: 5X4

 

23 August 2022

Weighted vest: 12kg

Pushups: (23) 4X15

Pullups: 5X4

 

24 August 2022

Weighted vest: 12kg

Pushups: (21) 4X14

Pullups: 5X4

 

25 August 2022

Weighted vest: 12kg

Pushups: (24) 4X15

Pullups: 5X4

 

26 August 2022

Weighted vest: 12kg

Pushups: (24) 4X15

Pullups: 5X4

 

27 August 2022

Weighted vest: 12kg

Pushups: (24) 4X15

Pullups: 5X4

 

28 August 2022

Weighted vest: 12kg

Pushups: (25) 4X16

Pullups: 5X4

 

29 August 2022

Weighted vest: 12kg

Pushups: (23) 4X15

Pullups: 5X4

 

30 August 2022

Weighted vest: 12kg

Pushups: (24) 4X15

Pullups: 5X4

 

31 August 2022

Weighted vest: 12kg

Pushups: (25) 4X16

Pullups: 5X4

 

1 September 2022

Weighted vest: 12kg

Pushups: (25) 4X16

Pullups: 6X4

Kettlebell swings: 200 (16kg)

 

2 September 2022

Weighted vest: 12kg

Pushups: (25) 4X16

Pullups: 6X4

Kettlebell swings: 200 (16kg)

 

3 September 2022

Weighted vest: 12kg

Pushups: (25) 4X16

Pullups: 6X4

Kettlebell swings: 200 (16kg)

 

4 September 2022

Weighted vest: 12kg

Pushups: (26) 4X16

Pullups: 6X4

Kettlebell swings: 200 (16kg)

 

5 September 2022

Weighted vest: 12kg

Pushups: (26) 4X16

Pullups: 6X4

Kettlebell swings: 200 (16kg)

 

6 September 2022

Weighted vest: 12kg

Pushups: (27) 4X16

Pullups: 6X4

Kettlebell swings: 200 (16kg)

 

7 September 2022

Weighted vest: 12kg

Pushups: (28) 4X16

Pullups: 6X4

Kettlebell swings: 200 (16kg)

 

8 September 2022

Weighted vest: 12kg

Pushups: (28) 4X16

Pullups: 6X4

Kettlebell swings: 200 (16kg)

 

9 September 2022

Weighted vest: 12kg

Pushups: (29) 4X16

Pullups: 6X4

Kettlebell swings: 200 (16kg)

 

10 September 2022

Weighted vest: 12kg

Pushups: (29) 4X16

Pullups: 6X4

Kettlebell swings: 200 (16kg)

 

11 September 2022

Weighted vest: 12kg

Pushups: (30) 4X16

Pullups: 6X4

Kettlebell swings: 200 (16kg)

 

12 September 2022

Weighted vest: 12kg

Pushups: (30) 4X18

Pullups: 6X4

Kettlebell swings: 200 (16kg)

 

13 September 2022

Weighted vest: 12kg

Pushups: (29) 4X18

Pullups: 6X4

Kettlebell swings: 200 (16kg)

 

14 September 2022

Weighted vest: 12kg

Pushups: (29) 4X19

Pullups: 6X4

Kettlebell swings: 200 (16kg)

 

15 September 2022

Weighted vest: 12kg

Pushups: (28) 4X20

Pullups: 6X4

Kettlebell swings: 200 (16kg)

 

16 September 2022

Weighted vest: 12kg

Pushups: (28) 4X20

Pullups: 6X4

Kettlebell swings: 200 (16kg)

 

17 September 2022

Weighted vest: 12kg

Pushups: (28) 4X20

Pullups: 6X4

Kettlebell swings: 200 (16kg)

 

18 September 2022

Weighted vest: 12kg

Pushups: (28) 4X22

Pullups: 6X4

Kettlebell swings: 200 (16kg)

 

Week-long break due to exhaustion.
Progress here is slow overall as most of my recovery is going into agility training, I presume I will progress much faster once I have finished my 100-mile run and all the training needed to get my Agility cape. I haven't been sleeping adequately. Diet has been so-so as well this month.

 

26 September 2022

Weighted vest: NONE

Pushups: (41)

Pullups: 9X4

Kettlebell swings: 200 (16kg)

 

28 September 2022

Weighted vest: NONE

Pushups: (42)

Pullups: 9X4

Kettlebell swings: 200 (16kg)

 

29 September 2022

Weighted vest: NONE

Pushups: (43)

Pullups: 9X4

Kettlebell swings: 200 (16kg)

 

30 September 2022

Weighted vest: NONE

Pushups: (44)

Pullups: 9X4

Kettlebell swings: 200 (16kg)

 

 

 

Edited October 9, 2022 by MuadDib

[MuadDib]

Practicing Ubuntu, coupled with 'Jeopardy' from Phil Stutz's book the tools to connect with Willpower:

 

Practicing 'The reversal of desire', from the same book, coupled with my own 30-minute version of tummo breathing to connect with the force of forward motion and positively associate taking action:

 

Edited April 14, 2023 by MuadDib

[MuadDib]

I did 10 pushups today.

[MuadDib]

I impulse-bought a freezer and sealed it today.
The bodies will stay fresher for longer.

Just gotta wait for my home brew temperature controller to arrive before things get wild.

Edited May 10, 2023 by MuadDib

[MuadDib]

DOCKING

Now combining Wim Hoff breathwork, Stutz's reversal of desire, and Ubuntu with immediate cold exposure to retrain my neurology to move into discomfort and become addicted to the process.

 

 

[MuadDib]

Heart rate during 4 rounds of breathing, followed immediately by a 5-minute ice bath. I have since done 2 more.

Even though the water is much colder than a cold shower, the experience is much more enjoyable in my opinion. Under a shower, the cold just hits you randomly and there is the constant possibility to make minor movements to limit your exposure. Jumping into a plunge just swallows you whole, clean and simple. It's awesome.

I'm now implementing this into my strength and agility routines before exercising, with the simple goal of getting in every day after doing the breathwork with visualizations/affirmations. I am taking an ''atomic habits'' approach; setting the bar extremely low, with consistency being the only objective. I already feel acute improvements in mood, energy, outlook, and sleep quality. It will be interesting to see what the benefits, and drawbacks are long term. And I'll experiment with different times and temperatures as the research is a bit fuzzy around all that. The paper that Huberman cites about dopamine increase found that dopamine levels only start to rise after a period of 20min in 14C water, for example.

Also, homie here has good info on setting a chest freezer plunge up right.

Edited May 17, 2023 by MuadDib

[MuadDib]

Bout fiddy consecutive days of lifting, even with really bad covid over the last week. gtg static weight training, minimum 1 set of each of the rep ranges listed, with no upper limit, so some days I did a lot. Consistency, form, and simplicity are the only goals.
Current PB for icebaths is 21 minutes, 37 seconds

[MuadDib]