Rob PMFF

Daar en juichen!

Yeah, that was really bad.

Wow, that's really very interesting. I've never heard of that before. Does hormonal treatment not do anything for that? I'm just curious. As far as exercises, how about bent over rows with dumbells? Do you do pull-ups? Shrugs? Good luck with what you're trying to do!

TBH, be very careful when it comes to Krav. An instructor certification can be obtained for Krav in literally one weekend at a seminar. Do you want to train under someone who spent two days learning techniques that you might have to entrust your life to? You should either plan to train in something else entirely, or make damn sure you've got a good instructor for Krav. Krav is kinda a pyramid scheme in the martial arts world. Just be careful dude.

What brand of BCAAs do you use? Your squat compared to your bodyweight is impressive to me. My squat and bench seem to be totally backwards in comparison. Still not sure why that is Keep up the strong work!

I have some questions about your food if you don't mind: When you say miso, do you mean the soup? If not, then what is this product? What's a primal strip? Is that a product from the Primal Diet thing? What is the benefit of the brazil nut? and why just one? Thanks!

San Jose Sharks Could you let yourself cheer for an American hockey team?

Two 5 K's in a row? You're a machine.

I think Parkour is possibly the coolest thing I've ever seen. I wish it was big when I was a teenager. I'd check the video out but it says I'm still "Awaiting friend confirmation." It's like that huh?

Awesome, Jason. I'm glad you're having such a great time with rugby. It's such a wonderful sport. Good luck at your tourney. Let me know what other clubs you played.

04/10/2010 At work today. Wasn't planning on doing anything, and then I played a Slayer song on youtube. Pull-ups: 10 (not in a row, might do more throughout the day) Big f'n tractor tire flips: 10 (no one knows how much this thing weighs) Hitting the tire with the sledgehammer: 3 sets of 10 on each side Food: grape nuts cereal with soymilk and banana 20 oz soy vanilla latte from starbux 2 navel oranges PB Larabar sandwhich: 2 slices ezekiel bread, TJ's 3 layer hummus, handful of spinach, handful of alfalfa sprouts PB Cliffs bar baby carrots banana PB Cliffs Builder bar smoothie:frozen mixed berries, spinach & a banana 2 TJ's organic tofu burgers w/ homemade coleslaw & barbeque sauce on whole wheat buns leftover zucchini w/ lemon juice & thyme peach soy yogurt cup

Congrats on finishing classes! If you're still moving to CA I guess you won't have to worry much about blizzards anymore

Viva - Thanks for the encouragement. I hope you're right. I feel like I'm struggling now, and it seems too early to be plateauing. Mary - Yeah, my wife is such an awesome cook, and she's always experimenting. I'm very lucky 04/07/2010 Didn't really have time to go to the gym this day, so I just did some dumbell curls at home (30 pounders, 3 sets of 20). The reason being that I was heading up to the University my wife works at to see some of the "Peace Week" activities. There were some Tibetan Monks there making a Mandala sand painting all week. It was beautiful. Really. And then in the evening, a reformed Neo-Nazi skinhead from California named TJ Leyden (You may have seen him on The History Channel's "Gangland" program) came and spoke about the things he had done, and hate/racism/organized crime in general, and how he travels the country now doing these speaking engagements. It was EXTREMELY interesting. 04/09/2010 Went and saw the monks (mentioned above) wipe away their sand painting (that they had worked on all week) and put it in little plastic bags and vials to hand out to spectators. Kinda sad to see something so beautiful get destroyed, but part of the significance is that nothing is permanent. They chanted and played horns and drums and things too. Really cool to watch. I've never seen anything like that in person before. BW: 202 lbs Workout: Bench Press: Warm up set 135 lb x 5, 160 lb 4 sets of 4, 160 lb x 3, 155 lb x 2, 135 lb x 5 -Still struggling with this damn 160 Squat: Warm up set (just bar) x 5, 55 lb x 5, 65 lb x 5, 75 lb x 5, 85 lb x 5, 95 lb x 5 -Nothing serious here. I was experimenting with my form. Trying to figure out what was best and most comfortable, and how far down my back to rest the bar. Overhead Press (standing w/ barbell): 65 lb x 5, 70 lb x 5, 75 lb 3 sets of 5 Hypers: no weight x 10, 5 lb 2 sets of 10 Assisted Pull-ups: 2 sets of 5 at 60 lbs assistance -Started feeling some lower back discomfort here. Weird huh? So I stopped. Maybe I was too rigid. I don't know. Asssited Dips: 5 sets of 5 at 40 lbs assistance Food: bowl of grape nuts cereal with banana and soy milk 2 more bananas PB Cliffs bar smoothie: 2 bananas, frozen blueberries, 1/3 cup Ultimate Meal powder, some soy milk, too much water, half a block of frozen spinach, 2 tsp veg omegas. PBJ 3 TJ's Organic Tofu burgers with bbq sauce, homemade cole slaw, on whole wheat buns sauteed zuchinni w/ lemon juice & thyme

So several guys from my department will be at the local crossfit tomorrow with the goal of lifting 2 million pounds in one day, to raise money for new workout equipment for the stations (all the current stuff is all busted up or rusty). 3 guys from our station are going down there on the Engine to participate. Unfortunately tomorrow is my turn on the Medic, so I don't get to go Thought that would be interesting to you.

04/01/2010 Had a house fire the night before and honestly was too tired to go lift. 1 hour Wing Chun 04/02/2010 30 no weight squats Meant to get to the gym this day, but had plans with friends in the afternoon and did not manage my time well. 04/05/2010 BW: 199.6 lbs Bench Press: Warm up set 135 lb x 5, 160 lb x 5, 160 lb 2 sets of 4, 160 lb x 2, 155 lb x 2, 135 lb x 8 -Just terrible today. Definitely fell off from last week. I actually thought I was gonna get all 5 sets at 160 today. Was so close last week. I don't know what happened today though. Very disappointing. Pec Fly Machine: 60 x 5, 75 x 5, 90 x 5 x 2, 105 x 5, 120 x 5 - Shoulda used dumbells like I usually do. This machine is stupid, and so was the person using it apparently Dumbell Shrugs: 50s x 5 x 5 Dumbell OH Press: 30s x 5 x 5 Assisted Dips: 5 sets of 5 at 40 lbs Assistance Eliptical: Interval for 10 min 1 hour Wing Chun bowl of grape nuts cereal with unsweetened soy milk and a banana Superfood Slam Pro Bar PB Cliffs bar Smoothie: 2 bananas, 1/2 block of frozen spinach (1 cup maybe?), 2 tsp veg omega oil, 1/3 cup Ultimate Meal protein powder, 1 cup unsweetened soy milk, 1 cup water, half a bag of frozen strawberries, blueberries, raspberries & blackberries 7 baby kiwis small bowl of diced tomatoes 2 halves of twice baked potatoes w/ spinach & vegan cheese 3 chocolate covered pretzels from Vegan Essentials peanut butter & strawberry jam on ezekiel bread whole wheat penne with homemade marinara, homemade wheat gluten sausage, grilled squash, onions & button mushrooms

Hello and welcome!

wow thanks!

Hey what's in that mock tuna salad? Looks pretty good.

I wish I knew what all this meant. I even had to look up "embrocated" Bike racing has got to be tough, so congratulations on doing so well!

03/25/2010 1 hour Wing Chun class 03/30/2010 BW: 199.6 lb upper arm circumference (just for the hell of it) 14.5 inches (36.83 centimeters) Workout: Bench Press: Warm up 135 lb x 5, 160 lb 4 sets of 5, 155 lbs x 4 -Just couldn't get that last rep. Someone ran over to help me . So I didn't count it. Dumbell Flies: 45s 5x5 Dumbell Shrugs: 45s 5x5 Dumbell Overhead Press: 30s 5 sets of 5 -Went light on this because of the back. Hadn't done anything over my head in a while. Assisted Dips: 5 sets of 5 at 40 lbs Assistance -Almost there! Eliptical: 10 minutes - Interval 2 minute "sprints" on diff 10, with 2 minute "walking" on diff 4 -meh... Food: bowl of Grape Nuts cereal with soymilk and banana navel orange Koka Moka Pro Bar PB Cliffs Bar PB Cliffs Builder Bar Shake: banana, 1/3 cup Ultimate Meal powder, 2 tsp vegetarian omegas, handful of pea shoots, half a bag of mixed frozen strawberries, blueberries, blackberries & raspberries, soy milk (1/4 liter?) tempeh stroganoff: tempeh, lo mein noodles, mushrooms and...stroganoff No Meatloaf - 2 servings Macaroni and Notcheese - 2 servings green beans - 2 servings

Only fuckin beats ruckin. Good job man.

Funny you should point that out. My friends and I call Miragliotta "The highest paid ref in MMA". With the insinuation that he's on the take The above examples coupled with when he stopped the Kimbo/James Thompson fight because of busted cauliflower ear

Did not hear that. But I was in a crowded bar, so its not out of the question. Either way, that boy has a bright future ahead of him in MMA. He just got too big for his britches stepping up to Jon Fitch when Thiago got X'd out. Good experience for him though. Although the safe bet would have been for him to stay in his fight against Jake Ellenberger. Lessons learned.

I was really looking forward to the sports-world hype of Lesnar/Mir 3. Oh well. You get what you get. And Carwin does deserve it. My jaw dropped when that happened. I totally didn't see it coming. And the commission needs to do something about Dan Miragliotta. Mir could have suffered some serious brain trauma, being laid out like that, getting hammered over and over, while Dan just stood there and watched. What a fucker. This isn't the first time he's done some REALLY questionable things.