Saturday, November 20, 2004

Photo Gallery

Photo Gallery

I think Shannon is the best overall woman ironsport athlete that has lived! Just insane.

Sunday, November 14, 2004

Saturday, October 30, 2004

Friday, October 08, 2004

Diet

Diet
This is it in a nutshell. How to eat for training, and for life.

Thursday, October 07, 2004

Cardio Training - Paul Chek's Perspective 10/2/04

Cardio Training - Paul Chek's Perspective 10/2/04

Great article on how anaerobic training produces aerobic fitness and its evolutionary beginings.Chek is right on the money this time.

Thursday, September 09, 2004

Impingement Syndromes

Impingement Syndromes

great stuff on shoulder inpingement.an excellent resource site for shoulder info in general, too.

Friday, September 03, 2004

Article: The Next Big Thing . . .

Article: The Next Big Thing . . .

great article on Mike Mahler, a top Russian Kettlebell instructor. Excellent info on KB's in general.

Friday, August 13, 2004

Monday, July 26, 2004

Forget the Fat-Burn Zone

Forget the Fat-Burn Zone

THIS is how one changes their metabolism. High intensity aerobics and anaerobic interval training with either weights, kb's or cardio.

Saturday, July 24, 2004

Metal Militia - Strongest Benchers in the World!

Metal Militia - Strongest Benchers in the World!

My new approach to life as a bench press specialist. Had a great workout today and am back to 405 pounds weighting 181 and 47 years. Goal is 440 at a contest.For now.

The New York Times > Science > Fat: The Secret Life of a Potent Cell

The New York Times > Science > Fat: The Secret Life of a Potent Cell

They demystification of the fat cell. It is more than an inert storage facility, it seems. It has gland like properties like the adrenal or thymus.Intersting. Hormones change behavior VERY strongly.

Thursday, July 22, 2004

Elite Fitness

Elite FitnessMan I love this poster. And this site.I wish I had one of each of the items in this store.

Sunday, June 27, 2004

Sunday, June 20, 2004


My best squat at 181.The year is 1995 and the weight is 545 lbs. Triple body weight. Age 38. I really miss being 38.

Saturday, June 19, 2004

Free Iran Website

FREE IRAN NEWS [Project: Free Iran]

So is Iran next?

NexGen Legacy Posterior Stabilized Flex Fixed Bearing Knee Replacement

NexGen Legacy Posterior Stabilized Flex Fixed Bearing Knee Replacement

Yeah Baby, this looks like my kind of knee joint! 155 deg of flexion. Hell, I already have 110( on a good day :)).

My book.

Amazon.com: Books: Developing your chest (Getting strong)

My only published book. I wrote this in 1984 in two weeks. I had never written anything other than freelance magazine articles and this was quite a challenge. A great time in my life as well.I wrote two others for Bob Andersons Runner's World Series, a back training book and a legs and glutes book but he got divorced and sold the publishing company.

The History of Powerlifting

Introduction This is the best site on the evolution of Powerlifting as a sport.Great, great archival stuff.

Hydration calculator

calculator
this is an interesting little hydration calculator. I have been drinking much more water lately and can really feel the difference. Much less muscle pain and the knee is actually a little better as well.

Me, multi time World Champion Powerlifter Greg Jones( middle) and one of the strongest men I have ever known, Scott Waits. Scott was my training partner for many years. Smart smart guy and dedicated to the sport as much as anyone I have ever known. This is in San Luis Obispo at the Central Cal meet in 1995. Perhaps the best run meet ever.

Perhaps my favorite picture from high school gymnastics. This is called a Hecht vault. I later learned to do it with a full twist. Its almost never done anymore as its too easy. I loved the feeling of flying.

My first power meet


My first powerlifting meet,1985. Perhaps the longest running power meet in america, the San Jose Ironman, a combination of bodybuilding AND powerlifting. You powerlift first, then compete in a bodybuilding meet.I was a bodybuilder at the time but caught the power bug for real five years later. I believe the weight on the bar was 440.

Thursday, June 17, 2004

Kettlebell Sport by Andrey Kuzmin

Kettlebell Sport by Andrey Kuzmin

Great illustrations of proper kettlebell technique for the snatch. Pavel calls it "fluid and vicious" and it is that and more. On eof my all time favorite exercises. reminds me of my gymnastics days. Moving quickly and ballistically is so much different than heavy, slow lifting.

Orthopaedic Surgery - Role of the Total Knee Replacement in Unicompartmental Arthritis

Orthopaedic Surgery - Role of the Total Knee Replacement in Unicompartmental Arthritis

I'm going to have a total knee replacement next year and this sounds like a guy I want to know.

Sunday, June 13, 2004


A recent picture of me.Combining two of my favorite toys, stability balls and kettlebells.They key is not to fall.

Wednesday, June 09, 2004


Now THIS is what real side horse looks like.

Another post knee injury, NMB high school gymnatics shot. Pommel horse was one of my favorite events. Its the only gymnastics events that swings in that plane. Everything else is front to back. Only side horse swings in the transverse plane.

Core Exercises for Ab strength- Exercise Ball

Core Exercises for Ab strength- Exercise Ball


great photos and videos of stability ball exercises. This is the warmup stuff I do with clients to increase back and core stabilization and strength.

Monday, June 07, 2004

Reflections on government

Thursday, May 20, 2004
Reflections on government
I am in such a political mood lately with the insanity of the world so very present in daily life.


this got messed up so I am re-posting it.

REFLECTIONS ON GOVERNMENT

1) Suppose you were an idiot. And suppose you were a member of Congress. But I repeat myself
Mark Twain

2) I contend that for a nation to try to tax itself into prosperity is like a man standing in a bucket and trying to lift himself up by the handle.
Winston Churchill

3) A government which robs Peter to pay Paul can always depend on the support of Paul.
George Bernard Shaw

4) Democracy must be something more than two wolves and a sheep voting on what to have for dinner.
James Bovard, Civil Libertarian (1994)

5) Foreign aid might be defined as a transfer of money from poor people in rich countries to rich people in poor countries.
Douglas Casey,
Classmate of Bill Clinton at Georgetown University

6) Giving money and power to government is like giving whiskey and car keys to teenage boys.
P.J. O'Rourke, Civil Libertarian

7) Government is the great fiction, through which everybody endeavors to live at the expense of everybody else.
Frederic Bastiat, French Economist (1801-1850)

8) Government's view of the economy could be summed up in a few short phrases: If it moves, tax it. If it keeps moving, regulate it. And if it stops moving, subsidize it.
Ronald Reagan (1986)

9) I don't make jokes. I just watch the government and report the facts.
Will Rogers

10) If you think health care is expensive now, wait until you see what it costs when it's free.
P.J. O'Rourke

11) If you want government to intervene domestically, you're a liberal. If you want government to intervene overseas, you're a conservative. If you want government to intervene everywhere, you're a moderate. If you don't want government to intervene anywhere, you're an extremist.
Joseph Sobran, Former Editor of the National Review (1995)

12) In general, the art of government consists in taking as much money as possible from one party of the citizens to give to the other.
Voltaire (1764)

13) Just because you do not take an interest in politics doesn't mean politics won't take an interest in you.
Pericles (430 B.C.)

14) No man's life, liberty, or property is safe while the legislature is in session
Mark Twain (1866)

15) Talk is cheap ... except when Congress does it.
Unknown

16) The government is like a baby's alimentary canal, with a happy appetite at one end and no responsibility at the other.
Ronald Reagan

17) The inherent vice of capitalism is the unequal sharing of the blessings. The inherent blessing of socialism is the equal sharing of misery.
Winston Churchill

18) The only difference between a tax man and a taxidermist is that the taxidermist leaves the skin.
Mark Twain

19) The ultimate result of shielding men from the effects of folly is to fill the world with fools.
Herbert Spencer, English Philosopher (1820-1903)

20) There is no distinctly native American criminal class save Congress.
Mark Twain

21) What this country needs are more unemployed politicians.
Edward Langley, Artist (1928 - 1995)

22) A government big enough to give you everything you want, is strong enough to take everything you have.
Thomas Jefferson, Famous Revolutionary

23) A liberal is someone who feels a great debt to his fellow man, which debt he proposes to pay off with your money.
G. Gordon Liddy

24) They're all liars.
Bob Thorne

Sunday, June 06, 2004

www.AndrewSullivan.com - Daily Dish

www.AndrewSullivan.com - Daily Dish

Andrew Sullivan on Reagans passing. Very interesting email from a Czech ex-pat on the evils of socialism from one who has seen it firsthand.

What Reagan Got Wrong - Liberty is not the absence of government. By William�Saletan

What Reagan Got Wrong - Liberty is not the absence of government. By William�Saletan

a very interesting question and article about the proper role of government. It can't be that the absence of governments is the ultimate goal as that is just anarchy and rule by the strongest.

The Iron Cross.Done perfectly by Albert Azarian in the sixties. Probably the most recognizable gymnastics move for men there is.Never could do a decent cross, my arms were too long. Had a great planche though!

You just gotta be stable. This is a REAL maneuver, not a photoshop job. very impressive.

Me.flank vault, NMB High school, 1975 senior year.

side horse, 1975. after the knee injury.

Tuesday, June 01, 2004


Bart Conner. He and Kurt Thomas were my American role models and the best american gymnasts ever, IMO. Bart had the best form and bodyline I have ever seen.

Shigeru Kenmotsu. One of the Japanese gymnast/samurai's that got me started on my path towards the physical.They taught me how to train and compete.

Monday, May 31, 2004

Benching with Gabe

My first real workout with my 15 year old son Gabriel. He benched a solid 135 pounds weighing 145 pounds himself and having done little but pushups in the last year.And damn few of those to boot!

But I was SO proud of him and felt so connected to my boy,soon to be a man.It was a serious moment when I changed the weights from 128 of small plates to the one big plate that weighed 135 with the bar. He momentarily freaked out and doubted whether he could accomplish this huge feat, those giant plates.

But like I hoped he would, he dug down,focused in and made the lift.He HAS been paying attention.today was a very good day.Afterwards, we had mexican food and cokes and some great conversation.I will remember this day the rest of my life.

Girya, the Art of Strength

Girya, the Art of Strength Girya, the Art of Strength

Wednesday, May 26, 2004

Gay Islam

this from andrew sullivans site. these guys are out of their minds


THE PLIGHT OF GAY MUSLIMS: It's grim, of course. Radical Islamism hates only Jews more than homosexuals. And the mullahs best even John Derbyshire in their bigotry:
Dr Muzammil Siddiqi, director of the Islamic Society of North America, says "homosexuality is a moral disease, a sin, a corruption… No person is born homosexual, just as nobody is born a thief, a liar or a murderer. People acquire these evil habits due to a lack of proper guidance and education." Sheikh Sharkhawy, a cleric at the prestigious London Central Mosque in Regent’s Park, compares homosexuality to a "cancer tumour." He argues "we must burn all gays to prevent paedophilia and the spread of AIDS," and says gay people "have no hope of a spiritual life." The Muslim Educational Trust hands out educational material to Muslim teachers – intended for children! – advocating the death penalty for gay people, and advising Muslim pupils to stay away from gay classmates and teachers.
What staggers me is how silent the gay establishment is about these obscenities. If a religious right figure had said them, there would be hell to pay. But the multi-culti left still has a stranglehold on official gay discourse and won't condemn Islamist bigotry. Why not? These mullahs are fanning the flames of anti-gay violence with literally incendiary rhetoric. Burn gays? Yep, that's what the cleric said.

ANOTHER SOLDIER EMAIL: I was sent this first-hand report of a soldier currently on leave from Iraq:
Anyway, he said that he refuses to watch the news coverage of what's happening over there. He said that the things they show are true but that the media blows everything out of proportion and makes it look like it's total chaos all of the time. He said that for the most part it's quiet and boring. And he has been in downtown Baghdad for a year in the middle of it all! He said that it's really like an inner city that has a lot of gang activity. The people that live there are happy that the troops are there and are very friendly and supportive (women and girls always blowing kisses, men waving and smiling!) They point out the "bad guys" and call them "Ali Baba"! He said that so much has changed for the good over there. Kids are back in school, adults suddenly have internet access and telephones where before they had no way of knowing what was happening in the outside world. Businessmen are tearing down old falling apart mud and stone buildings and building real businesses. J has learned some basic Iraqi including writing their alphabet (which is basically symbols written from right to left) and he has in turn taught English to some of the Iraqi's. As much as he doesn't want to go back, he sees how much the Iraqi's need help and wants them to be successful. He said that he can see them becoming a thriving country within the next 10 years. He said that all of the troops that he knows are very supportive of what Pres. Bush is doing but that Donald Rumsfeld is another story. No one seems to like him at all for a lot of different reasons.
Yep. Most of the country is "quiet and boring." I'm sure it is. If you watched the evening news in DC, and never lived here, you'd have a similar impression. I live at a center of drug and gang activity and yet for the most part, life goes on. Baghdad is obviously much more dangerous; but the notion that it is descending into chaos as we speak just isn't borne out by the facts.
- 2:45:56 PM

Friday, May 21, 2004

Russian Kettlebells

Russian Kettlebells for Strength, Conditioning and Fat Loss

I love kettlebells as much as I love powerlifting and that says a lot. These little blobs of iron have a simple beauty to them that mesmerizes me. I have always sought the perfect training regimine and the perfect way to stay strong,enduring and fit. If I only could do one training method besides Powerlifting this would be it.

Tuesday, May 18, 2004

Iraq the Model

I've been reading this blog and its fascinating. a very different look at the occupation in Iraq from an iraqis point of view

http://iraqthemodel.blogspot.com/

Sunday, May 16, 2004

the History of Al- Queda

found this on slate magazine. explains a lot about why this terror war thats been thrust upon the world is'nt going anywhere quickly.

http://www.nationaljournal.com/about/njweekly/stories/2004/0507nj1.htm

Saturday, May 15, 2004

Great quote

ANOTHER QUOTE OF THE DAY: "[I]t is absolutely necessary that there should be full liberty to tell the truth about [the President's] acts... To announce that there must be no criticism of the President, or that we are to stand by the President, right or wrong, is not only unpatriotic and servile, but is morally treasonable to the American public. Nothing but the truth should be spoken about him or any one else. But it is even more important to tell the truth, pleasant or unpleasant, about him than about any one else." - Teddy Roosevelt, Kansas City Star, May 7, 1918.


this from Andrew Sullivans site.

Thursday, May 13, 2004

This is disturbing

THE CLASH OF CIVILIZATIONS AND THE GREAT CALIPHATE
by Larry Abraham, January 29, 2004
I urge all of my readers to make copies of this report and send them to
your friends and relatives. The information is too critical to be over
looked in the madness of this election year.
Watching and listening to the Democrat Party candidates is tantamount to
enduring the Chinese water torture. The blah, blah, blah goes on and on
and nothing of value comes out except the pain of listening to the same
nothingness over and over again. I won't take the time or space to repeat
what you have heard so many mind numbing times but what you have
not heard is crucial.
President Bush and his administration spokesmen are not telling the
American people what they really need to know about this "war." If they
don't do that between now and November it may cost them the election.
The war against terror did not begin on September 11, 2001, nor will it
end with the peaceful transition to civilian authority in Iraq, whenever
that may be. In fact, Iraq is but a footnote in the bigger context of this
encounter, but an important one none the less.
This war is what the Jihadists themselves are calling the "Third Great
Jihad." They are operating within the framework of a time line which
reaches back to the very creation of Islam in the seventh century and are
presently attempting to recreate the dynamics which gave rise to the
religion in the first two hundred years of its existence.
No religion in history grew as fast, in its infancy, and the reasons for
the initial growth of Islam are not hard to explain when you understand
what the world was like at the time of Muhammad's death in 632 AD.
Remember that the Western Roman Empire was in ruins and the Eastern
Empire, based in Constantinople, was trying desperately to keep the
power of its early grandeur while transitioning to Christianity as a de
facto state religion. The costs to the average person were large as he
was being required to meet the constantly rising taxes levied by the
state along with the tithes coerced by the Church.
What Islam offered was the "carrot or the sword". If you became a
convert, your taxes were immediately eliminated, as was your tithe.
If you didn't, you faced death. The choice was not hard for most to
make, unless you were a very devoted martyr in the making.
At the beginning, even the theology was not too hard for most to
swallow, considering that both Jewry and Christianity were given their
due by the Prophet.
There is but one God-Allah, and Muhammad is His Prophet, as was
Jesus, and the pre-Christian Jewish prophets of the Torah (Old Testament).
Both were called "children of the book"-- the book being the Koran, which
replaced both the Old and New Testaments for former Christians and Jews.
With this practical approach to spreading the "word" Islam grew like
wild-fire, reaching out from the Saudi Arabian Peninsula in all directions.
This early growth is what the Muslims call the "First" great Jihad and it met
with little resistance until Charles Martel of France, the father of Charlemagne,
stopped them in the battle of Tours in France after they had firmly established
Islam on the Iberian Peninsula.
This first onslaught against the West continued in various forms and at
various times until Islam was finally driven out of Spain in 1492 at the battle of
Granada.
The "Second great jihad" came with the Ottoman Turks. This empire succeeded
in bringing about the downfall of Constantinople as a Christian stronghold
and an end to Roman hegemony in all of its forms.
The Ottoman Empire was Islam's most successful expansion of territory even
though the religion itself had fractured into warring sects and bitter rivalries
with each claiming the ultimate truths in "the ways of the Prophet".
By 1683 the Ottomans had suffered a series of defeats on both land and sea
and the final, unsuccessful attempt to capture Vienna set the stage for the
collapse of any further territorial ambitions and Islam shrunk into various
sheikhdoms, emir dominated principalities, and roving tribes of nomads.
However, by this time a growing anti-western sentiment, blaming its internal
failures on anyone but themselves, was taking hold and setting the stage for
a new revival known as Wahhabism, a sect which came into full bloom under
the House of Saud on the Arabian Peninsula shortly before the onset of WWI.
It is this Wahhabi version of Islam which has infected the religion itself, now
finding adherents in almost all branches and sects, especially the Shiites.
Wahhabiism calls for the complete and total rejection or destruction of
anything and everything which is not based in the original teachings of The
Prophet and finds its most glaring practice in the policies of the Afghani Taliban
or the Shiite practices of the late Ayatollah Khomeini in Iran. Its Ali Pasha
(Field Marshall) is now known as Osama bin Laden, the leader of the "Third
Jihad", who is Wahhabi as were his 9/11 attack teams, 18 of which were also
Saudi. The strategy for this "holy war" did not begin with the planning of the
destruction of the World Trade Center. It began with the toppling of the
Shah of Iran back in the late 1970's. With his plans and programs to "westernize"
his country, along with his close ties to the U.S. and subdued acceptance of the
State of Israel, the Shah was the soft target. Remember "America Held Hostage"?
Thanks, in large part to the hypocritical and disastrous policies of the Jimmy
Carter State Department, the revolution was set into motion, the Shah was
deposed, his armed forces scattered or murdered and stage one was complete.
The Third Jihad now had a base of operations and the oil wealth to support its
grand design or what they call the "Great Caliphate".
What this design calls for is the replacement of all secular leadership in any
country with Muslim majorities.
This would include, Egypt, Turkey, Pakistan, Indonesia, all the Emirates,
Sudan, Tunisia, Libya, Algeria, Morocco, Yemen, Syria, Lebanon, Jordan,
Malaysia, Indonesia and finally what they call the "occupied territory" Israel.
As a part of this strategy, forces of the jihad will infiltrate governments and the
military as a prelude to taking control, once the secular leadership is ousted or
assassinated. Such was the case in Lebanon leading to the Syrian occupation
and in Egypt with the murder of Anwar Sadat, along with the multiple attempts
on the lives of Hussein in Jordan, Mubarak of Egypt and Musharraf in Pakistan.
Pakistan is a particular prize because of its nuclear weapons. (Please note al Qaeda
call for the Islamic-militant overthrow of Musharraf in Pakistan on March 25.
The long-range strategy of the Third Jihad counts on three strategic goals.
First, the U.S. withdrawing from the region just as it did in Southeast Asia,
following Vietnam. Second, taking control of the oil wealth in the Muslim countries,
which would be upwards to 75% of known reserves; third, using nuclear weapons
or other WMDs to annihilate Israel. A further outcome of successfully achieving
these objectives would be to place the United Nations as the sole arbiter in East/West
negotiations and paralyze western resistance, leading to total withdrawal from all
Islamic dominated countries Evidence of the Bush Administration awareness of
this plan is found in the events immediately following the 9/11 attack. The
administration's first move was to shore up Pakistan and Egypt, believing that these
two would be the next targets for al Qaeda, while Americans focused on the disaster
in New York. The administration also knew that the most important objective was to
send a loud and clear message that the U.S. was in the region to stay, not only to
shore up our allies but to send a message to the Jihadists.
The attack on Afghanistan was necessary to break-up a secure al Qaeda base of
operations and put their leadership on the run or in prison. The war in Iraq also met
a very strategic necessity in that no one knew how much collaboration existed between
Saddam Hussein and the master planners of the Third Jihad or Hussein's willingness
to hand off WMDs to terrorist groups including the PLO in Israel.
What was known were serious indications of on-going collaboration as Saddam
funneled money to families of suicide bombers attacking the Israelis and others in
Kuwait. What the U.S. needed to establish was a significant base of operations smack
dab in the middle of the Islamic world, in a location which effectively cut it in half.
Iraq was the ideal target for this and a host of other strategic reasons

so where are the posts?

I thought I would have no trouble or hesitation posting here since I post so often on other forums( mainly powerlifting and kettlebell groups). But this feels different. I thought it might feel private but it really feels MORE exposed than a regular forum.

Especially once you realize that everything you type onto this machine is saved, somewhere, for EVER>LOL!!. And can come back to bite you in the ass. But here it is, the second post and its somehow feeling mo bettah.esepcially considering how much I love to ramble.

Tuesday, May 11, 2004

First post

This is the first post to my first blog. I am doing this totally on a whim, so I have no real idea how it will turn out, but it intrigues me.