New MBG!! and Fridays Training, Eating and EY!

Yesterday was friday but that is cool:) haha with me at least haha.
been working like crazy lately re-organizing MBG Madison which is a huge process and my New COO Greg Metzler is doing a great job with it which makes me very happy...less stress for me and i can get more done! So we're working alot on the MBG Certified Natural Trainer courses which have
been really doing well, growing in size each course (great!!) and we've been expanding with more licensees as well!!
So next up is our Intensive this coming August 5 to 10 here in madison...it's a full house and looks to be another great group!!
After that Jess and I are flying to Canada for a few days of showing our training and inventions at the CANFIT expo in Canada til the 14th then back home for a few more days:)
Big NEWS though is the signing of the lease for MBG Chicago!!! We're working alot on this and really excited as this is the first time i'm opening a New MBG outside of Madison...had a couple close opportunities in Mpls and LA before but this is the first time it's happening and i am really happy and excited about this....Opening date is coming up quickly too..November!!!! so we got alot to do first:)
TRAINING - Yesterdays workout was back presses and renegade rows, then some windmills and TGU's so i did it the first two BP and RR with 44s for sets of 5s and 8s respectively for about 5 sets each. Then added in a set of 25 kips, some hspu's and some rope climbs for fun. basically i did it this way instead of the AFAP way as i just wanted to do pure strength and no rush in todays workout and it turned out fun:) which is the goal anyways right! Today i might do some leg stuff, but we'll see if time is available:)
EATING - GRRRREAT eating today and for sure felt good cause of it.
breakfast was mixed fruit, walnuts, some source of life greens
lunch was huge amount of spinach, mangos, bananas and some almonds
dinner was AMAZING!! Jessie made it and it was one of the best meals i've ever had....kale and black eyed peas, mixed greens salad, polenta and her own tomato sauce poured on top...off the hook!!! she'll be teaching alot of her knowledge and skills at next weeks intensive which will be great!!!
snack was apple as usual:) like them for late night snacks!

NOW MY QUESTION FOR YOU!! Which goal would you like to see me go for most over the next 90 days? Whichever one gets the most votes I'll blog about my quest for it over the 90 days!!!

1. DUNKING A BASKETBALL again at age 47? Right now i'm barely touching the rim as a bball accident jacked up my old injured left knee and this would be a tough goal but i think i can do it....got to add about 8" to my jump!:)
2. POWER WHEEL CRAWL 100 yards with a 40lb weight vest on...this would put me at 255lbs and would be the heaviest 100 yard pw crawl ever done as far as i know!
3. HANDSTAND WALK 100 yards, this one would be very very hard as well as the most i've ever done is 47 yards and right now i'm at about 30 yards.

So there you have it...tell me which one is 1st, 2nd and then i'll see which one gets the most votes and i'll do it!!
Now that i've put it out there WHO AMONG YOU WILL JOIN ME???

I'm putting it out to all of you on our MBG site, our MBG FB site, My Blog, everyone:)
peace my friends and i look forward to hearing which it is!!!
jon

A few things you might not know about me:)

Instead of writing about my training today and how i ate today i wanted to write on some different points. To answer some questions alot of people might not know about me, my training, my injuries, my family.

How did i get into training?
1973 at 10 years old my dad invented the now famous beaded jump rope...the Lifeline Jump Rope...my dad is Bobby Hinds, aka the Jump Rope King of the 70s:) he was on Johnny Carson, To Tell the Truth, 60 Minutes and lots lots more....so obviously i was jumping rope at an early age:)
1976 at 13 years old my dad invented working out with surgical tubing, Russians had used it for years for sprint training but my dad saw you could use it for full body workouts and made a deluxe portable gym out of cables...so i followed alot of pro athletes and did tons of running and jumping with it along with full body workouts....but as you can see in this 1982 TV commercial i was small and very very underdeveloped:) hahaha that is me at 19 years old, 5'8" and yes, 135lbs:) hahaha
http://www.youtube.com/watch?v=vhxDMO1JTIs&feature=player_embedded

SO because i was so small, i trained hard and at 16 began to work on my jumping using my dads tubing and some russian techniques and learned alot so actually got to start training the UW womens basketball team on how to use the resistance tubing for jumping and running...and that was how i got started:)
Using his tubing and doing the Russian plyo drills is what helped me go from a 25" vertical to 41" in just a few months and is the base for my power jumper and program i still use today:)

Who have i trained and who am i training or working with now? 
Wow, this is a long list:) NBA strength coach for LA Clippers (when we were in the playoffs:) haha
NBA - The Clippers, Sean Kemp, Anferny Hardaway, Brian Kemp, Reggie Lewis, Lucious Harris and lots lots more Pro and College players.

Currently working with New Signey to the Portland Trailblazers Wesley Matthews: http://en.wikipedia.org/wiki/Wesley_Matthews and what a class act he is, works hard and is a really good person.
Also work with quite a few high school and college local talented ball players as well which i love...they have alot of heart and great work ethics:) We're getting amazing results as always with bball players on verticals and speed big time...still over last 10 years, averaging 8" improvement over 10 weeks!! Love it!!

MLB - Darryl Strawberry, Eric Davis, Glenn Braggs, David Justice, Gary Sheffield, Frank Thomas and lots more Pro and College players.
Also currently work with some college ballplayers as well who are doing amazing! Getting great results improving bat speed, throwing speed and running speed...the triple crown of training and man it's awesome the results we're getting:)

NFL - Vince Buck, Howie Long (yes, just for a short bit while the Raiders were in LA:), lots more. Been working with Tony Gonzalez over the last few years off and on....met Tony thru Colin Campbell (author of the China Study) Colin referred Tony to me because i lost alot of muscle when turning vegan in 2004 and then figured out how to put it back on without any animal products and Colin knew i could help Tony do the same...and he did it:) So well that they did a Wall Street Journal article on it:) http://online.wsj.com/article/NA_WSJ_PUB:SB120122116182915297.html

Hollywood - Woody Harrelson, Steve Guttenberg (still talk to stevie g alot, what a kind soul he is:), Courtney Vance, Roger Aaron Brown, Bruce Springsteen, Bruce Willis, Demi Moore (these last 3 i got to train just for a short time as they were my buddy Todd Persons clients and he had enough confidence in me to train them for weeks at a time when he could not:) and lots more:)
Anthony Robbins (still work with Anthony to this day as his fitness advisor and hope to do more work with him in the future) - he is an amazing person and i am super lucky to call him my friend:) He just started a new TV show on tuesday nights on NBC at 7pm CDT and last night it was amazing as usual:)

Today - I run the MBG and still invent lots of equipment for my dads company Lifeline USA.
You probably have used some of them:)

• The Power Wheel - 1995 invented it:)
• The Power Push Up - 1998 invented
• Lateral Resistor - 1998 invented
• Portable Power Jumper - 1998 invented
• Jungle Gym - 2002 invented
• Train Station - 2004 invented
• C band - 2004 invented by myself and buddy Costallano Huffman (MBG Chicago)
• BXT (body x-treme trainer) - 2010 invented not out yet, but might of seen it in our videos...assists HSPU and lots lots more I love this one:) 

Dang:) that is a good amount!! hahaha
That is the main ones, hope you like em:)

Now MY QUESTION FOR YOU:)
What questions can i answer for you regarding training or equipment?
Hope you all enjoyed todays different blog:) haha
Peace friends peace!!:)
Jon

Hell YEAH BOY!! Messing up the 60 on/ 60 off

Two weeks ago we did the 60 sec on / 60 sec off workout!! Hard core my friends, hard core!
Now if you did this workout with me two weeks ago then  i want nothing less than you raising
up another level!
here it is, dam, another dope jam!:)
MBG 1 (training)
                                     7.12.10                   7.26.10
1. Mil Press                10 x 32k's              *11 x 32k's
2. Cleans                    16 x 44k's              *18 x 44k's
3. HS Pushups                 8                              *10
4. Chins    "L" seat         12                             *13
5. Atomic push ups        24                             *25
6. Body Rows                31                             *33               
7. Lunges (ea leg)      10s x 32k's            *12s x 32k's
8. PW Leg Curls            52                             *63
9. KB Front Squat       6 x 32k's               * 8 x 32k's
10. KB Deadlifts        14 x 60k's (120k)   *15 x 64k's (128k)

10 new PR's for this workout!

THATS WHAT I'M TALKING ABOUT:) HAHAHA

MBG 2 - Strong Meals:
Soaked oats with bananas, berries, walnuts
Huge salad, corn, carrots, edemame, beets, garbanzo beans
Ezekial wraps with hummus, brocolli, spinach, peas, corn, 100% veg patties (local)

MBG 3 - Eischens Yoga: Did the basic beginner sequence with class today and some front warrior tonight...that workout worked me and front Warrior hooks me UP!!!:)

My Question for you all!! One - did you beat what you did two weeks ago? Two - did you eat strong plant foods today? Three - did you do your EY today? Basically did you MBG3?

Tell me you lived strong today! Tell me you trained, ate and restored strong today!!
Now show others the way, lets get it started my friends, CHANGE THIS WORLD FOR THE BETTER!!
Peace out my friends!!
"Like a gem cannot be polished without friction nor man perfected without trials"
Jon:)

Check yourself day

Saturday, July 25th, 2010
Decided to slowly start getting back into the swing of things for this coming week with just
a simple check myself workout.
but before i did that i had alot of other things i wanted to do which were sort of checking in again:)
BREAKFAST: bananas, mangos, raisins, dates, almonds, walnuts over some oats
CHECK IN #1: went and worked with some of the baseball players i train, but today was different, after doing their throw, run, hit resisted drills i wanted to join them on going to the hitting cage and taking a few cuts...this was really cool as they are solid as hell in their technique and really love to break it down. and it made a ton of connection to punching and how i've always stressed how to do proper hip and full body rotation. but they broke down the exact weight on the feet which was cool too.
helped alot with my hitting which besides taking a few off the handle and stinging my hands a LOT:) i felt i did a very good job....FUN MORNING for sure:)
LUNCH: hit whole foods - steamed kale, carrots, mushrooms, lentils, potatoes
CHECK IN #2: went to gym and just wanted to get back in the groove and see how it felt doing some rope climbs (20') and go heavy on some 1 arm MP. So i would do a single rope climb, then do a set of 1aMP working my way heavier on each set and doing a few reps each side. Ended up doing 5 trips to the top of the rope with real strict slow descents and worked up to 1 rep at 44k MP. That felt good, simple strong work that is still working my way back into training hard.
CHECK IN #3: havent done this workout in awhile...30/30 x 30 minutes of jumping rope at a pace of 90 reps in the 30 seconds of work WITH MOUTH CLOSED  the whole time. Done 100 a set before with mouth closed but with a 1lb rope....today i used the 2lb rope and for only 90 reps it worked perfect and by the end i had an awesome sweat!
OVER ALL: give myself a 3.75 stars, felt great energy, workouts felt perfect, felt awesome afterwards!
DINNER: after my workout went home and made one of my favorite dinners - two ezekial wraps with spinach hummus, mixed greens, corn, tons of spinach and veggies mixed in!!
Finished the day with a light ride all over madison and got some great pictures of an amazing sunset while riding west...awesome day:)

MY QUESTION FOR YOU: What is it that truly makes you happy AND healthy? What is a perfect day that gives you these two?
Look forward to hearing back from you all:)
Peas, Jon

Friday Training....took my 24k's for a long walk and train!!

Decided to take some 24k's for a long walk and every 100 yards or so i'd do a set of dead cleans and military presses for 5 reps each....then rest a minute and walk another 2 blocks then do 5 dead snatches... did this for about 4 sets of each....then began the walk back with sets of 5s alternating cleans, rest, walk a few blocks and then 5s alternating military presses all the way back to the MBG (did about 3 sets each here) ....great simple and not too hard workout!!
Still finishing my moderately easy week and starting to feel stronger:) so i did a bit more.
did 2 sets of 30 HSPU's with the BXT assistance alternated with 2 sets of 30 L chin ups amap to kips for the remainder....this finished the workout off nicely and i felt great!!
EATING:
mixed fruit, walnuts, soyogurt
1.5 veggie tortilla and mixed greens
green juice, organic green food bar (after workout)
edemame, sesame salad, sweet potato sushi
movie and some popcorn:)

QUESTION: Why do you train? Why do you go so hard? Why do you push it to the limit?
My answer: because i can, because i love pushing myself, seeing what i got, inspiring others to take themselves and inspire others to higher levels:)
peace,
jon

Travel and Training

Just got back from lecturing in minnesota...went well, had fun training but realized i need some
rest and recovery after getting back. i've learned my lessons in my 31 years of training to listen
to my body, not my mind, cause my mind will say train harder every time.
So in listening over the last few days i've realized to put it in cruise control a bit and focus on
technique this week and it feels great!
TRAINING: for example today i did sets of planche holds alternated with lever holds, each for about 6 seconds. worked great, did it for about an hour and mixed in some power wheel rollouts and variations on the
levers. got a great workout and felt like my form on all is improving!

EATING: been eating super clean foods lately:)
spinach, mango, banana, dates and some hemp seeds smoothie
steamed kale, carrots, mushrooms, some tofu
coconut water
two ezekial tortillas, hummus, veggie patties, corn, broccolli
apples

looking forward to training tomorrow:)

NOW MY QUESTION FOR YOU!! 
What's the ultimate power wheel workout? what is yours?
my favorites are:
100 yard challenge - super simple and super hard core
the prison 100 - the hardest, nastiest workout i've ever done; 100 yd Power Wheel crawl, the 100
jump rope doubles, then 90 each, 80 each, etc. til done for as fast as possible = CRAZY HARD!!!! Totals 550 yards crawled and 550 jump rope doubles....dang this is hard:)
Power Wheel rollouts - a simple exercise that done to failure is wicked hard...now i am motivated by challenges and when i saw a 71 year old man do 100 rollouts on youtube it made me start working on this...i'm at 55:) he's bad ass!! haha
30/300/3000 - 30 minutes to power wheel crawl 300 yards and do 3000 reps jumping rope. this is a killer workout too, not quite as diabolical as the prison 100 but still super hard. MBG record is about 27 minutes even....got to cruise to do that!
Now tell me either how you do on these workouts OR tell me your favorites!!
Peace out my friends!!
Jon

Had to do it!

Yesterday after i posted about my stadium run OZMBG posted about a workout...a wicked workout that i did awhile ago; AFAP do 75 kips and 75 double snatches with the 24k's..so since i could not find my previous PR time i had to make a new PR:) so i had to do it today:)
man what a great workout, i did the workout as follows:

1. Kips - 10/10/10/10/10/10/10/5 = 75
2. 24k's S - 10/10/10/10/10/10/10/5 = 75

• total time = 11:34* 

Think this is a PR but not sure? OZ any help on this would help...where did you see that anyways:) haha...felt good and strong, definitely kicks your ass:)
then after training my ballplayers i finished with some more of my simple balance strength work while wearing my backpack (about 12-15lbs):

• L seat chin ups touching hands to chest and feet at hip height: 5/4/3/2/1 
• planche push ups/dips: 16/12/9/6/3

this felt really really good, love these two:)
overall a 4 Star day of training:)

For eating:
BREAKFAST: mixed fruit with some kasha cereal, dates, pecans
LUNCH: veggie sandwich, eggless tofu salad, vegan gumbo
DINNER: ezekiel tortillas (2) with hummus, corn, spinach, brocolli, 2 veggie patties
feel pretty good today, good energy, good training, good eating!!:)
QUESTION FOR YOU ALL!!:)
What is your 1 meal that is super healthy, super tasty and gives you amazing energy all day?
Mine is the mixed fruit; mangos, blueberries, strawberries, grapes, dates, bananas with pecans and some soyogurt and maybe even some source of life energy shake (nice green supplement).
Look forward to seeing your favs...maybe i'll change mine???:) maybe:) if you remember a close favorite is my bananas covered with my banana ice cream and cocoa and dates:) man that one is awesome too!!:)
Peace my friends and tell me your favs!!
Jon

Stadium Stairs again...but different story this time:)!!!!

Had to do it again, did not like how i did on the stadium stairs on saturday, the heat and being a bit sleepy for sure effected me....so i had to go do it again today!!
doing the 6 on saturday i was crashing on the last two and actually walked back to the start after the 6th sprint up the steps...today totally different and i knew it.
Today from the get go i never stopped and never walked, i sprinted up strong and immediately began jogging the 120 yards or so over to the other side to sprint up again for number 2. I kept this pace up for all 8 sprints and never slowed! This was more like it for me and i was glad i went and did it again. My friend Joe who told me about this workout told me the UW hockey team will go for 8 this friday too.
PICTURE: two who did NOT quit, they gave their all....and then fell asleep on the floor after !!! haahahahaaha seriously they were sleeping!! BUT they kicked ass first:)

I'm glad i did it already:) NOW I WANT 10!!:)
This was a great workout, felt strong during it and after, this time i stayed upright after running:) haha
no laying out for 20 minutes today:)
So after this i went over to a local lake to meet my sister and her two daughters jojo and jackie. they had invited me to go paddle boarding. Man it was easy to do and super fun, we all got it and were paddling around lake wingra immediately:)
if you've never tried it...do it, it's very cool, a nice simple workout or can be an intense one very much like kayaking and surfing.
so after all this i stopped by my favorite juice stand and got a big watermelon and lime juice...man this is the shiznit!!:) haha got to have it and awesome after workout drink:)
i'm a bit crazy but still had some other un-finished business today too...my static training had to have it so when i got home i still did my alternating sets of 1 arm chin up holds and planche push up holds, did both for about 6 counts and did about 8-10 sets of each...felt good and ended a very good day of training...feel great!
BREAKFAST: grapes, dates, berries, bananas, soyogurt and pecans....man this is 4 stars:)!!!
LUNCH: mixed greens, dulse flakes, eggless tofu salad, corn, beets (alot:), carrots and sweet potatoes!
DINNER: mixed greens, corn, edemame, brocolli, peppers, onions, 2 veggie patties....and of course hahaha sweet potatoes!!!
great day:) good training, good eating:)
QUESTION: when you are in the zone of intense pain, when you want to give up, but will not, what is it that you think of to inspire you to continue, to fight the pain, to persevere!
Mine are; lance armstrong for conditioning, and gorillas when i have to go for power and the hardest short intense workouts like the 15/15...which by chance...IS TOMORROW!!!
SO tell me what you use AND how it helped you during the 15/15 and how you did...where and when you wanted to quit and give in...but you could not quit, you would not quit....YOU DID NOT QUIT!!!:)
peace my friends!
jon

Todays 1 min on 1 min off workout

todays workout was a tough one but i loved it!
do amap reps in the 60 seconds, rest 60 seconds

This was hard, but good:) for sure the HSPU's were hurt from the MP's, then the "L" seat chin ups wasnt so bad:) felt pretty good on the atomic push ups and body rows. the lunges for sure got my HR up:) and the leg curls were obviously pretty easy:) haha i crushed them:) but then i was crushed on the front squats with the 32s:) but made up for it with the 60k's:) overall it was very hard the 60 second rest goes by quickly:) Breakfast: mixed fruit with dates, soyogurt and pecans
Lunch: same as breakfast :) hahaha okay i like it:) haha
Dinner: ezekial tortillas with hummus, veggies and some eggless tofu salad on them. then a big ol sweet potato:)
Late night snack: little bowl of popcorn with flax oil on it:)
Felt good today:)
QUESTION FOR YOU!!
How did you all do on this workout??
Peace my friends:)
jon

saturdays stadium stairs of hell!!!

man o man, today i was talking with one of the MBG trainers...joe, joe also is assistant Univ of Wis Hockey strength coach and he told me a sweet workout the hockey team did at the UW football stadium. it was very very wicked. so i rode my bike over to the stadium to do the workout!
first off you run/jog up to the upper deck of the stadium...think about 5 story high of ramps to run, then you walk out into the upper deck and it's steeeeeeep!
got to guess it was about 45 rows...so that is one point, you sprint to the top from the bottom in 15 seconds or less...then you jog down to the other end of the bleachers...about 120 yards and then go
down to the bottom and sprint up again to the top...so you sprint to top in 15 or less, then you got
1:45 to get to the other side and repeat it...do amap without going over 15 seconds.
OMG this crushed me:) hahahahaha made it 6 times and that is what the UW hockey player did too, but it was brutal for sure. then i laid out on the nice and cool ramp for about 20 minutes as it was about 85 and humid and sunny when i was running..which was under 15 min of running in total.
after i recovered i went and did my usual off heavy day training of static hold training with things like 1A chin up holds and 1A handstand holds alternated and then did some other fun stuff too like L seat holds with planche holds and then did some incline board Hanging Leg Raises with a very steep board....man i feel so good training this way, it's fun, challenging and progressive always.
breakfast - mixed fruit (straw, blue, mango, grapes, dates, bananas) with some quinoa, walnuts
lunch - whole foods salad bar (mixed greens, beets, carrots, some lentils)
dinner - corn, green beans, tomato, spinach, salad, veggie patties, sweet potato
snack - popcorn while watching the new movie Predator which was pretty good:) had fun watching it:)
my question for you guys: HARDEST STAIRS, HILL OR STRAIGHT UP CONDITIONING WORKOUT?
P3!! patience, persistance and peace!!
jon

Body and Cable awesome workout

hey y'all, man i got to tell you about an awesome workout i had yesterday,
was training my bball players and on wed after the jump training we do...
WHICH IS OFF THE HOOK!!!!:)
we went outside and did kb's for 20 minutes...following me with 1 kb.
i used a 36k and it went as follows...understand at every possible pause spot
we would pause and take 3 breaths...so a clean and push press...you pause in
the racked and overhead for 3 breaths on each...on each and every rep:)
10 2a swings, rest 60, 10 1a swings, rest 60, 10 dead cleans each arm, rest 60, 10 push presses
each arm, rest 60, 10 snatches each arm, rest 60, 10 clean and push presses each arm, rest 60,
20 2a swings, rest 60, 10 snatches each arm, rest 60, 12 cl/pp each arm and done:)
that was a great warm up for me and what was to come after my bball boys were done.
IT WAS PROBABLY MY FAVORITE BODY AND CABLE WORKOUT EVER:) HAHA
here it goes;
wore my backpack too and then i...
attached a R6 c-band to my parallel bars for resisted planche push ups (almost at parallel now:)
attached a R6 c-band to my bar on the floor below my chin up bars for my L seat chin ups
so i did this;
Planche push ups with resistance/no resistance on half of the reps x 20/16/12/8/4/2
L seat chin ups with resistance/no resistance on half of the reps x 10/8/6/4/2/1
honestly this was just an amazing workout...loved it!!
my L seat chin ups i'm killing!!! up to 10 pretty strict ones now which is cool
and i'm doing my planche push ups at almost parallel to the floor...feeling super solid.
EATIN' is off the hook too:) haha
loving the fruit bowl and seeds, nuts, quinoa and or maybe some soy yogurt too...gives
me amazing energy all day long, love it!!
QUESTION FOR ALL OF YOU!!
what body and cable exercises and workouts do you love most?
you all got to try this one i did if you can use a c-band to resist it...awesome!!!
peace out my friends!
jon

Saturday training and riding

ABOVE PIC: in Rio at sugarloaf and i was gonna do a planche on the edge of this building and this old dude freaked out:) hahaha this is right as i was about to do it and 1 second before he ran over and "no no no!!!" it was funny cause i do this all the time and thought it would be a cool shot...but did not want to scare the guy anymore:) so i stopped:) SLIGHTLY COOL VIEW HUH!!
awesome day today - road, trained, ate awesome foods:
road to a park, did sets of planche dips with side to side chin ups for about 4 sets each, then went
then road some more, had a huge fresh squeezed watermelon juice
then road some more:) and stopped and did some L seat chins and planche push up holds
then road some more, had a huge fresh squeezed watermelon juice:)
then road out to whole foods and ate a huge salad of steamed collards with carrots, beets,
corn and some tofu (dont eat tofu much but it tastes good)
later i came across a super long row of bike racks in upside down U shapes...about 20 in a row!
so i assisted with one hand and then jumped over each one without pause down and back... this was
really hard no doubt!
after this i took an easy ride home, drank some iced tea and crashed for about 30 minutes:)!!
this is some of my favorite things to do...ride, eat great foods, train bodyweight outside, ride, drink some
watermelon juice...simple fun great day for me:)
hope you all had a fun day.
tell me some things you all do for outdoor workouts!
jon

This week of training!

hey all, this has been an awesome week again of training, eating and just having fun doing what i do:)
basically to get an idea of how i train;
i bike everywhere (gave my car away 4 years ago) and always have biked everywhere...love biking.
m, w, f do either our MBG workout or my own bodyweight version of it.
mondays was my favorite "J Rock" so that is my favorite workout...did well on it too:)
7 HSPU > 6 HSPUs with BXT assistance of 60lbs > 6 inverted half planche push ups > about 10 planche dips...always do about 10 of these to finish off the set...i know it's only suppose to be 20:) haha
alternated with;
4 slow cycling side to sides > 5 full ROM in/outs > 5 close grip L seat chin ups > 4 chins > 2-4 kips
did the 3 sets of each and felt great!!
did a similar workout on wednesday but mixed in different exercises.
on tuesday and thursday biked a ton and then would stop and do some 1A hand balancing alternated on park benches with some 1 arm assisted chin up/L seat holds on either street signs or off chin up bars... did this for about 45 - 60 minutes...just love doing this then riding some more:)
my eating...off the hook!
big bowl of mixed fruit for breakfast; strawberries, mangos, bananas, blueberries, dates with some pecans mixed in and occassionally some quinoa or some source of life energy shake (tastes super good!! :)
after workout lunch either some spinach mango smoothie or a veggie hummus wrap on ezekial sprouted tortillas
dinner been eating out alot lately and having some edemame, seaweed salad and then some sweet potato sushi (yes, and it's the bomb:)
had a very tasty dessert too...rice dream with pecans on top!!
been feeling very good, doing the EY daily, eating the PB always and training the playing skills daily!!
peace my friends!
as my good buddy zach a riah said to me;
"Train like a Gorilla, Eat like a Gorilla" awesome...add to it now...chill like a Gorilla too!!:) haha
got to rest and recover...maybe that is why they are so bad ass!!

 this is a picture from my buddy kevin boylans "Veggie Grill" restaurant in LA...if you havent eaten at them go now!!! AWESOME FOOD!!! eat like this and you'll be a strong gorilla!!!:)

jon