My current physical fitness routine(s) and some opinions and observations.


I recently spent some time chatting with an old friend and roommate and the conversation got around to working out and the gym. He knew I have been fairly active and into fitness from way back and asked me what I’m currently doing to stave off ‘middle age’ ‘hood. Smile He’s started going to check out some CrossFit classes and gyms. I was very encouraging and let him know that that is a good start. Heck, just walking 30 minutes a day will have marked benefits for anyone; especially those who currently do no real exercise now. He was very excited to get back into weight training (CrossFit and such) because he hasn’t done anything like that since his military service days and asked about my opinions, recommendations and what I’m doing now. And if I’d send him over my current routine. I told him I would, but I had to preface that with the fact that where I’m at has taken a little while to get to. But he could take my routine, cut down weight amounts and add some other/different excises to make it his own. Remember that as long as you do anything more than you’re doing now you’ll see benefits. I recommended he start with CrossFit classes but be careful to not over exert himself and choose his trainers/gym very carefully. But he wanted details, specifics and some of my reasoning leading to my opinions and observations.

Nearly everyone is looking for that magic pill, diet or routine that will ‘instantly’ get them fit, thin and healthily with NO WORK, SACRAFICE OR EFFORT. Guess what? No shakes, no juicing, no ‘super routine’, no pills, no machine will do that! ONLY CONSISTANT, DISCIPLINED ACTION USING PROVEN TECHNIQUES AND GOOD DIET WILL! PERIOD.

So, this is what I’ve been doing for months now to get back in top form. My strength is increasing as is my endurance strength (power over time). I’ve got some pretty bad lingering injuries that will require surgery(shoulders), probably this year, but I’m working on keeping the stresses and motions from furthering those through exercise selections and proper form. And at the same time I’m working to build supporting tissues in preparation of anticipated recovery therapies.

Here is my current routines:

I use a modified 5 X 5 lifting routine to achieve strength improvements and endurance. I lift at a given weight and over a few weeks or month and as I improve I shorten the rest period between sets.

Then I’ll go up small amount in weight every few months or so and lengthen rest; then shorten as strength increases. Rinse repeat.

I lift with high intensity and move between exercises and reps fairly quickly.

This method has been used AND proven effective for decades! Reg Park (being one of the most famous advocates long ago) and many professional (especially current MMA practitioners) and Olympic athletes use these methods. I also incorporate Tabata / HIIT work into my cardio for a real power and a good heart blast.

It’s been decades since I’ve been in the ring and haven’t sparred much in a while, but I still practice loads of techniques and do bag work in addition to my lifting and cardio. I have had plenty of real world (street and field) experiences that have proved my skills and saved my life. A few close friends and family can corroborate (or provide alibis) as needed.

Some background on my philosophy and some opinions for those that asked and reasoning for my methods:

As for the current CrossFit rage I have a few opinions. [Like any opinion many will agree and disagree. I don’t care, I’m not debating a point simply stating my view and how I arrived at it and how I use my methods. My buddy, and you too, if you’re reading this for that matter don’t have to agree or do anything.] The trademark name CrossFit arose out of many cross training workouts already used by elite athletes (and armed forces) for decades that were then updated and ‘codified’ into a fantastic movement by Greg Glassman. He got smart and trademarked and marketed the sh&t out of it. Bully for him! It’s freaking capitalism at it’s best! [damn, wish I thought of it!]. CrossFit’s basic philosophy is very sound: …"it’s a strength and conditioning program as “constantly varied functional movements executed at high intensity across broad modal and time domains,"[8] with the stated goal of improving fitness, which it defines as "work capacity across broad time and modal domains."

First, I believe that CrossFit has done more to bring true all around physical fitness – strength, power and endurance to the masses than anything in the last decade or longer! It has been the greatest introduction to having real body strength and endurance to those who might otherwise have scoffed at power lifting and ‘extreme cross training’ and the benefits of both.

Second, for someone trying to lose weight quickly and get into shape or a novice physical fitness person, CrossFit provides a great all around routine to quickly get in shape, gain some real useable strength and endurance.

Third, the benefit of having other people to workout with you and provide for encouragement and motivation can be a huge plus. Especially beginners.

Fourth, the other side…. As a guy who’s been heavily involved in physical fitness and athletic performance for nearly all my life, I worry that too many people who’ve never been fit ever, are beginning ‘extreme’ routines without having built up any underlying strength in their tendons, ligaments and bones. And then there are some not too well trained ‘trainers’ who do not know proper (read SAFE) lifting form, pushing novices way beyond their limits. Many new practitioners get ‘motivated’ to just hammer out a ‘WOD’ (workout of the day) with as heavy as weights and short as time possible without caring for proper form or safety. For a novice, safety should be the main concern so technique (form if you will) is the MOST important thing when doing compound lifting exercises. Many, out of hast lift poorly or worse dangerously, jump while too fatigues or otherwise hurt themselves because of poor attention to safety. This can be attested to by emergency room physicians seeing loads more cases of blown knees, broken wrists and wrenched backs. A very well trained trainer is a must.

Please, don’t get me wrong, I love CrossFit for bringing real training to the masses. I hope that more people get involved and see how much a difference proper weight training along with cardio and sports specific training can improve one’s health and lifestyle. CrossFit can be an HUGE asset to any regular training regime for whatever sport or goals you wish to achieve. And I highly encourage all to add it to your overall routines.

And as a buy who’s been in the E.R and had way more surgeries on broken/torn/ripped body parts than most, I surely know the dangers involved in pushing things to the limit. [Although I don’t think I got the limit switch myself. ]

I have always incorporated cross training into my physical fitness; whether it be interval speed drills, table jumping, mountain climbing, motocross, mountain biking, swimming, fighting/sparring, wrestling (jiujitsu etc.). Strength training/lifting with High Intensity Interval Training, is by far the best way to improve all around physical fitness and sports performance. BUT I train to do those things and not the other way around.

So, below a link to my current routine. [Reason for the link to the document is it changes as I add remove and improve. Smile ]

For My Current routine click here.

OS X Mavericks Update and Security Fixes


I recently wrote about the major security whole in the latest version of OS X – read my last post. It appears Apple has released the fix finally. Although the ‘fix’ comes not in a simple ‘patch’ but in an entire Operating System upgrade!

After several months of testing, Apple has released OS X version 10.9.2. The MAJOR (and very dangerous) SSL bug isn’t mentioned in the release notes that appear in Software Update, but the bug is mentioned on Apple’s security page for the update. Seems Apple is being their usual shity selves when it comes to security – hide or lie about it, sort of hiding the fact that this is so important.

To be a ‘little’ fair, this update does add some features but over all is really a bug fix of many major issues with the new Operating System. In Windows terms it would be called a full Service Pack.

As with any large Operating System upgrade/update you should of course back up your system – Use Time Machine or any other method I’ve described in previous posts.

Run the Software Update to update your system to 10.9.2 and if any other software shows updates available, select them too. If you’d like you can grab the full Combo update here.

If you have Mountain Lion it too has an update available – run Software Update to get it.

Please make sure if you run an Apple desktop or laptop computer that you update as soon as possible.

Be safe, Peace.

Serious OS-X and iOS Security Vulnerability Completely Opens Up Your ALL Your Secure Communications


It had been know for MONTHS that there was a serious security flaw in iOS and possibly the latest version of OS X that could allow attackers to surreptitiously circumvent the most prevalent Internet security protocol – TLS/SSL and and Security Certificate validations. The issue is a “fundamental bug in Apple’s SSL implementation,” This can allow attackers to view ANY of your ‘secure’ Web communications. This includes e-mail, banking sites. Facebook etc..

Apple finally released an ‘emergency patch’ to the latest version of iOS last week, but it appears that the flaw affects more than just Apple’s mobile platforms. It actually affects the latest versions of OS X – Apples latest desktop Operating System too!!

If you have an iDevice I’d recommend backing it up; via iTunes or any of the other methods I’ve previously recommended. Then checking for any System Updates. Tap Settings > General > Software Update. Then download and Install to download the update. [Updates might download automatically while your device is connected to Wi-Fi and a power source.]

As for you Desktop computer, well there lies the rub. Apple appears to have at first done the usual – deny, then downplay, then finally admit there is a serious problem and ‘promise a quick fix/patch’. [It’s really crazy that they are able to get away with this so often; I guess those reporting are too busy licking Apple sack….but I digress]

So what to do..

If you use the Desktop Apple Operating System – OS X you should always use the latest versions of Chrome or Firefox for internet browsing to help mitigate some of the possible exposure. [I NEVER use Safari and always recommend to all my clients that they don’t either]. Even if you’ve take the latest update on your iDevice I’d still recommend I’d recommend Chrome for iOS.

Here one of the latest articles I’ve found with a VERY good explanation. You should at least read this! But I’d recommend hitting all my sources.

Be safe folks!

Sources to read 1, 2, 3

Zero Day Adobe and Microsoft Exploits

Adobe has released (for the second time this month) an emergency update for its widely used Flash Player to combat active attacks that exploit a previously unknown security bug that hackers are actively exploiting to surreptitiously install malware on end-user computers.

Attackers are already exploiting it!

Please apply this patch and stay secure.
If your version of Flash on Chrome (on either Windows, Mac or Linux) is not yet updated, you may just need to close and restart the browser. The version of Chrome that includes this fix is v. 33.0.1750.117 for Windows, Mac, and Linux. To learn what version of Chrome you have, click the stacked bars to the right at of the address bar, and select “About Google Chrome” from the drop down menu (the option to apply any pending updates should appear here as well).

The most recent versions of Flash are available from the Adobe download center here, but beware potentially unwanted add-ons, like McAfee Security Scan, Chrome browser etc..). To avoid this, uncheck the pre-checked box before downloading, or grab your OS-specific Flash download from here. Windows users who browse the Web with anything other than Internet Explorer will need to apply this patch twice, once with IE and again using the alternative browser (Firefox, Opera, e.g.).


Microsoft has released a stop-gap fix for a previously unknown zero-day vulnerability in Internet Explorer versions 9 and 10 to combat a separate zero-day campaign. IF possible (many users cannot because of other ‘line of business software’ that requires versions 9 or 10) to update to version 11 of IE, since it contains exploit mitigations not available in earlier releases. Those who are prevented from running version 11 should install the Microsoft fix as soon as possible.

Microsoft site explanation is here

Actual ‘Fix-It tool is here

If you run it make sure you ‘right-click’ on the file after it’s downloaded and ‘Run As Administrator’

Be safe folks, Peace.