dem beats

You are on track. Those core work outs I showed you are all you really need. I can show you how to use the hoyst in person to fine tune sometime.

I'm not sure for after a bike ride. I would want to say this hips down abdominal scratch, but I don't think you need it.

Sean , a really good rule of thumb for working out your core is, the more your core is in motion durring an exercise, the less you are using it and probably the more likely you are to get an injury. Exercises that encourage you to girdle yourself with your inner and then exterior abdominal wall and then have you push/pull against that base develop your core and good spinal health.

....not only did we also get the same elliptical brand, my rack, bench, and add one are all hoist too. Hahahahhahahaha

^----if you got that, then I need to see ya in person.

^----if you can do all that I got a level up for ya.

Yup. I really don't like crunches or Anything like it, but you will know your body. A handstand is working your core how it should work. Can you door those rolly pollys I linked to? Bend forward and then roll backwards bringing your toes behind You? That would work your core a trillion times more than a crunch. Even stationary flying V sit ups are better and better on your back. Or planks. Planks are gangster. Weighted plants even more. I also have an octane. Q47ci

Stretch the 30 seconds balls out to 60 seconds, then 90, etc. I like every 5 min. YMMV but I think it's the best.

No sit ups or crunches, they will do more to hurt your lower back. How are you with planks? Push ups are amazing, but can you do a hand stand? It's my single body weight focus now. Shoulder, forearm, and core development. Sean are you still having that lower back pain? We might need to strengthen your erectors upper glutes and fuck with your hip flexors.

3x30 in this context means that 3 times, durring a 15 min session of whatever cardio you choose, you give it 100% of everything you can for 30 seconds. Obviously don't kill yourself, but it should make you gasp. After the 30 seconds, you go back to your mild pace. I like once ever 5 min. You don't stop, your cool down is whatever you set your pace to. Don't get too caught up in heart rate yet. You have never pushed your performance like this so you have no idea what to expect. The goal is to build yourself up so that you can sustain a balls out pace for as long as possible. There are a ton of reasons why this will help you with core strength too that we won't get into, but if you do this as wind sprints your core will really really see changes.

You have an elliptical and cable machine? Lungs and cardio are easiest. Keep a slow/medium pace and then throw in intermitant sprints/ as high intensity as you can take for as long as you can take. Start with 15 min of cardio with 3x30 second balls to the walls sprints. Work it up to 30 min with 6x90-120 second rips. You will be showing up 20 year olds. Do it on the fat bike if you wanna get outside. Or as ryan said, rodeo in some Holstein.

Who wants a mustache ride?

I have a whole book on what you just said in my journals and my mind. It's all about spending time on the problem, and how you have to split your time between systems development and mastery of whatever system your working on. I really implemented behavior over feelings systems and stuck to it hard. I used my systems to develop mastery in others and despite having direct interference from my bosses, I won awards for best in my local and 5 of the 8 peers I meet with are direct mentees of mine. Our top 3 sales people are my trainees. The whole time I felt intense pain and exhaustion but I just used behaviors as a guide and acted according to the outcome I wanted and never how I felt about the situation. it's crazy how violent the storm is that I'm in. We've had 50% attrition. I'm not saying I'm happy. I'm saying I'm unbelievably stable considering the waves. I don't think I would be any happier had I followed the Feelings I had at the time, but I would be 100% more unstable.

Let's stay on a roll of me bitching. This weather change is making my arthritis go crazy! Squats help though.

The buddy I met for breakfast today was one of my assistants that I trust completely. I used to ask him if the cracks were showing. Never anything to worry about. I think we are much harder on ourselves for losing it than needed. I base that only on what others tell me, I'm pretty sure I'm not doing good enough and need to work harder.

What am I gonna do with all these rich white girls?

Teach me Sifu.

I find really pretty women and drugs help me to deal with stress. It's really weird that I haven't thrown my dick in something dangerous.. Haven't crossed that self destructive hurdle, yet.

This is amazing. Those tweeter pods..... incredible!!

Fantastic mood, if not exhausted today. Horrible sleep.

I love talking about the messy parts of life. Dolts spend their whole life concerned about things and people they won't interact with. I would rather discuss ideas and how to improve our personal and greater human experience. Not showing stress is a talent I have at work I guess. I like pooping it out here.

Stop being so deep. I just wanted to live vicariously through you tattooing boobies bro.

Only thing I'm better at than handling an unlimited amount of stress is complaining about how much stress I'm under. It's probably super fun being my shrink.

Go tattoo some boobies. Flip that frown upside down.

I've made my coworkers have stress stacks in front of me when I tell them what I've been up to. Sometimes I am curious where they put the processor and batteries.