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I Have Reached Another Birthday

Apr 5

Posted by ira in LIFE LESSONS, abs pictures, exercise | 1 Comment

Ira after 1000 non-stop crunches—4/5/2012

Today I am 71 years old and have been writing for this web site for exactly three years.

Although the age number sounds ancient and a tiny bit terrifying, I am thrilled beyond anything you can imagine that I have survived and lived well and happily for one more year. I remain grateful for so many parts of my life, and I am constantly reminded by less fortunate friends—and strangers read about in newspapers and seen on TV—how really crappy life CAN be and actually is for vast numbers of humans. Of course I have setbacks and disappointments, struggles, anxieties and fears, but they are in the past. I am looking forward.

The Buddhists say Life is Suffering. M.Scott Peck (who lived and worked just a few miles from me) says in his book,The Road Less Traveled (10 million sold), that Life is difficult. It is filled with problems and pain. It takes discipline to deal with them. It is only because of the problems that we grow mentally and physically. Many people attempt to avoid problems and suffering instead of dealing with them.

Somehow I have been able to be disciplined enough to wend my way through and around my problems. I have arrived at an age, when many of my contemporaries are resting and waiting for their end, even if their days are filled with minimal stress and many happy moments with family and friends. Some are unhealthy. Some are overweight. Some are flabby. I am not like that. I don’t know why. Clearly I have my neuroses, am obsessive about some things and driven to carry out others.

Most fortunately, my genes, my attitude, my diet and now my physical activities have brought me to this wonderful, but totally ridiculous, place, where I care about six-packs, tennis swings and low cholesterol. I want to be fully alive, and good health is the highest priority. I have been sick and confined to hospitals. But without health, you just can’t do many of life’s activities. If these words help guide you to a fuller, lengthier and satisfied life, I would love to hear about it. But I also do what I do for myself. I don’t know how I became who I am. But here I am, making the most of a blessed journey.

I hope you have enjoyed this day, my birthday. I just learned today that April 5th is also the birthday of Colin Powell, Booker T. Washington, Thomas Hobbes Gregory Peck, Bette Davis, Spencer Tracy and Melvyn Douglas.

Tags: abs pictures, discipline, exercise, health is the highest priority, life lessons, M.Scott Peck, The Road Less Traveled

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sylvester stallone training 62 years 2009

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How to Get Ripped Like Jason Statham

How to Get Ripped Like Jason Statham

Submitted by Christina Ricci on October 20, 2009 No Comment

Jason Statham is perhaps the most popular British action star today. People love him for his style of mixing extreme action with a touch of humor. There is almost no melodrama in his movies just non-stop action complimented with sly humor.

Jason Statham’s first gained notice in the movie Snatch with Brad Pitt. He gave an amazing performance in Lock Stock and Two Smoking Barrels. But people never realized how ripped and in shape he was until the Transporter movies, after which people have been curious about the workout regimen he used to get his body in such an astounding shape.

It has come to be known that Mr. Statham does out intense workouts in short bursts. His workout schedule involves exercising for 6 days a week for about 30-40 minutes a day. But the duration increases when he prepares for a role in a movie. To get a body like Jason Statham, one has to push their body to the limit and also be ready mentally for the exhaustive workout regime. Training is similar to that of a Navy Seal and so one should be prepared to feel to get the desired results.

Jason Statham’s Workout Routine

Jason begins his workout with a simple and easy ten minute warm-up which includes riding a bike, jogging, rowing, stretching, etc.

After this he switches to ten minutes of moderate-intensity training where he performs a combination of exercises which he never repeats again.

When he performs this part of the workout, he switches the order of the workouts. Mentioned below are his moderate-intensity workouts:

• Combination of light weight, high rep exercises

  Combination of heavy weight, low rep exercises with compound   movements like Bench Press, Squats, and Dead-Lifts

• Different medicine ball throwing exercises like aggressively lifting the ball and throwing it on the ground.

• Different kinds of kettle bell exercises like swinging the arms with the kettle bells, lifting them over the head, etc.

Finally he enters the third and most intense part the workout, high-intensity interval training. He performs six exercises that workout the whole body and repeating them five times. Just like before he always switches the exercises so as to keep things new and different. But what is so grueling is the fact that he only rest for about 10 seconds between each exercise to keep his blood flowing and the heart pumping.

Some of his high-intensity interval training exercises are mentioned below:

• Pull-ups and Pushups

  Rope Climbs

• Bear Crawl

• Farmer Walk

• Front Squats

• Weighted Step-Ups

• Hanging Knee Raises

One has figure out his own training routine as long as the combination of them works out the whole body. However this part of the exercise routine left Jason gasping for air and completely fatigued, which is what anybody who is trying to attempt this workout should expect. But one thing is sure that the results are visible very soon.

Jason Statham’s Diet

Jason Statham follows a very healthy diet which compliments his workouts. He eats six small meals a day which totals to around 2000 calories along with plenty of water. His diet mainly includes healthy vegetables, lean meats such as chicken and turkey, fish, egg-whites, nuts, fresh fruit, yogurt, and a couple of protein shakes.

Things that he excludes from his diet are bread, pasta, refined sugar or flour. He also strictly abstains from alcohol.

That concludes the ultimate Jason Statham workout and diet. But it should be clearly understood that this workout is not at all for beginners. This is an intense workout that completely exhausting.

Statham is an ex-professional diver and active martial artist and has always been in pretty good shape and can so he can handle a workout like this. So one should take it easy and push their body as far as it goes without going overboard and get seriously injured.

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Jason Statham’s Workout Routine - detail

Jason Statham’s Workout Routine « ira's abs

Jason Statham’s Workout Routine

After admiring his physique, I bumped into this Men’s Health article about how Jason lost 17 pounds in six weeks and how he grew all his muscles. It’s an eye opener to someone like me who loves sugar and spends 30 minutes doing only abs exercises. Jason’s entire routine takes just 35 minutes. But he does it six days a week, and the pictures show he is doing something very right. I love his comment in the article: If Statham’s workout is your model, you should understand that, at times during our talk, he referred to it as horrible, nauseating, bastard, murder, nightmare, and priceless, preceding each description with the word “f–king.”

Jason's muscles pop in Transporter 3

Statham’s Secrets of Superlean

Actor Jason Statham took on a brutal new training regimen and dropped 17 pounds in 6 weeks. So, what are you waiting for?

“He’s a bit lardy, isn’t he?” Jason Statham says in his gritty British voice, chuckling. He’s referring to the man in two pictures he’s holding, a pair of classic “before” shots, one from the front, one from the back. Indeed, the man in the photos has some extra dough, and not the green kind. There’s muscle there for sure, but no definition at all. Jason Statham isn’t ripping on just anyone: He’s the guy in the photos.

Jason Statham’s weight gain came the same way it does for most of us: a few too many beers and a couple of extra servings, compounded over time. Work out hard and you’ll crave calories as fuel at the same time you loathe the millstone they can form around your middle.
“I never gave a f–k about a calorie,” Statham says. “An apple? It’s good for me. I’d have five. Bananas? Eat the bunch.”

Statham was staying active at work, filming the shoot-’em-up War, in which he has his first fight scenes with a worthy adversary — Jet Li. But the pounds crept onto his torso and hung there like the remembrance of meals past.

Now Jason Statham brushes aside the ugly photos on the coffee table in his living room and gives me a dose of his current reality: He lifts up his shirt. He’s shredded — rumble-strip abs, cords in his chest, veins in his arms.

“That’s 17 pounds in 6 weeks, mate,” he says, and then plops down on his sofa again. “And that’s working out 6 days a week for, at most, about 35 minutes a day. I’ve never, ever gotten results like this before.”

That’s a bold statement from a man who used to be on the British Olympic diving team and lists mixed martial arts (that’s UFC-style fighting) as a hobby. In fact, he sounds like an infomercial. So what’s the secret?

Prepare to sweat. And hurt. And, well, eat. But only enough to stoke your fire, not smother it.

Jason in jail in Death Race

The Workout

 If Statham’s workout is your model, you should understand that, at times during our talk, he referred to it as horrible, nauseating, bastard, murder, nightmare, and priceless, preceding each description with the word “f–king.”

What follows are his general guidelines and some sample exercises. For a typical week’s complete workout, go here.

He works out every day but Sunday with Logan Hood, a former Navy SEAL that runs Epoch Training (www.epochtraining.com). Saturdays are reserved for hour long sustained trail runs in the Hollywood Hills while the other 5 days are spent at 87Eleven, a full service action film company and stunt studio located in a converted warehouse near the Los Angeles airport. Hollywood stuntmen own and train at the unique facility. There are trampolines, climbing ropes, heavy bags, barbells, kettlebells, crash pads, and a complex apparatus of pullup bars.
There are only two real rules to the workout.

1. No repeats. “I haven’t had one single day in 6 weeks that has been a repeat,” he says. “Every single day has had a different combination of exercises. Obviously, you repeat exercises over the course of 6 weeks, but you’ll never do that workout you did on Thursday the 23rd of August again. It always changes, and that’s what keeps it so interesting.”



2. Record everything. Some workouts are timed, but all work is tracked so that intensity can be maximized. Heavy lifts are recorded so that percentages can be calculated and used in other workouts. “All of this is important,” Statham says. “If you want to get faster, stronger, and healthier you have to record and track progress. Making progress is the primary goal of the training I’ve been doing.”

he's the man with the abs

The workout consists of three stages.

Ten-minute warmup: Statham uses a Concept2 Rowing Machine (www.concept2.com)because it’s low-impact and works the cardiovascular system as well as all primary muscle groups. This is the easy part.

Ten minutes at medium intensity: This works the body and preps it for stage 3. There’s always variety. This portion of the workout consists of either:

1. Heavy lifting using compound movements like the front squat, deadlift, or power clean. Never more than five reps at a time.
2. Short circuits of various exercises with light weights.
3. Various carrying exercises with kettlebells or sandbags.
4. A progression of about 15 kettlebell exercises.
5. Various throws with medicine balls.

Interval training: This is the brutal final stage that “blows every gasket,” says Statham. “You’re crying for air. It redlines the heart into oblivion.” Again, variety is key — either different exercises, or one exercise done according to an interval structure. Here is a list of some of Statham’s exercises. Pick six to make a circuit.

Note: You may not have access to the equipment needed to do some of these. The point is to find a balance of total- body work, so you can pick six basic exercises you can do at home and go full-out. Statham does one six-exercise circuit five times. Rest for as long as you need between exercises. And know your limits.

The Eating Plan

Statham credits intelligent eating for his rapid weight loss. And he’s not starving: He downs 2,000 calories a day. For Statham the eating plan depends on the following execution, which he’s religious about (ahem, except for one night of beers a few weeks in).

1. No refined sugar or flour at all, ever. Bread and pasta are out, as are sweets of any kind. No fruit juices. No booze. “That’s the hardest part right there,” he says. His dessert every night is plain yogurt with fresh fruit.

2. If it goes down your throat, record it on paper. “This is the bible,” Statham says, holding up a black hardbound journal. He writes down everything he swallows, including water (he tries to drink 1 1/2 gallons a day — that’ll keep you feeling full). “Writing everything down makes it impossible for you to muck it up,” he says.

3. Spread out the calories. Statham has six small meals daily. The foods aren’t surprising — egg whites, vegetables, lean meats, fish, nuts, and protein shakes. But the 2,000-calorie limit is gospel.

Statham’s Circuit Picks:

Ball Slams
Pick up a 20-pound rubberized medicine ball, raise it above your head, and then smash it down on the floor as hard as you can. Do 20 reps.

Rope Climbs
Do 25-foot climbs using your arms, not your legs. Aim for five reps.

Pullups
Statham jumps from one pullup bar to another above it; it’s called “Dyno.”. But the traditional move still works your shoulders and back. Do 8 reps.

Snappers, or Whip Smashes
Attach 25 feet of heavy-gauge rope to something secure, like a fence or railing. With both hands, lift the rope above your head and use a whip-like motion to smash the rope against the floor. Do 20 reps.

Hanging Knee Raises
Hang from a pullup bar, bend your legs and curl your knees toward your chest, and then lower them. Work up to 20 reps.

Burpees
With your feet shoulder-width apart, squat, thrust your legs back, do a pushup, pull your legs back under, and jump as high as you can out of the squat position. Do 20 reps.

Bear Crawl
Walk on all fours, facedown, across the whole length of a basketball court. Go up and back three times.

Farmer Walk
Hold a heavy kettle bell in each hand, with your arms at your sides. March the length of the gym, and then march back. Do 3 reps.

Front Squats
Hold a barbell in front of your shoulders. Bend at the hips and knees until your thighs are parallel to the floor. Then push back up. Do 20 reps. Statham can do five at 1.25 times his body weight.

Rope Pulls
Tie 25- or 45-pound weight plates to a 50-foot length of rope. Pull the rope in until the weights reach you. Do 5 reps.

Weighted Stepups
Hold a kettle bell or dumbbell in each hand, step up onto a bench, and then step down. Do 20 reps.

Compound movements
Statham does bench presses, squats, or deadlifts with with about 75 percent of his one-rep max, and never incorporates them into a circuit. “My workout always changes. That keeps it interesting.”

There is a video here demonstrating some of these exercises.

Jason Statham Workout

Jason Statham has a body the media loves to broadcast. Neither was he born with such a physique, nor does he spend the whole day on the treadmill or in gyms exercising heavily. Instead, he uses athletic workouts to keep his body in shape. This technique allows movement of the whole body while using different training systems.
Jason also uses different equipment and goes to extreme workout levels that many people cannot even afford to handle. He combines his high intensity training with regular intervals to achieve desired results.
Jason’s workouts consist mostly of big movements such as deadlifts, push-ups, pull-ups and squats. It helps him more than just gaining huge bicep curls. On a single day, he does push-resistance exercises such as bench dips and push-ups.

“I’ll jump rope, then do squat thrusts, burpees [squat thrusts in which you leap instead of standing up], star jumps [from a crouch, jump up and spread your arms and legs into a star, and come back down into a crouch], pushups, tuck jumps [jump, lift legs, tuck], step-ups”, says Jason explaining why he uses polymetrics.

An Example of Jason’s Weekly Workout Plan

Jason Statham and his trainer, Logan Wood, follow a structured workout plan. Let’s have a look at this plan.
Day 1
Day 1 starts with one repetition maximum (RM) of the heaviest weight one can carry. Then proceed with dead lifts and rowing and a pyramid circuit of pushup, ring pullups and body-weight squat to strengthen muscles.
Day 2
The second day consists of functional circuit. It includes full body muscles exercises with circuit workout such as kettleball, pull-ups, push-ups and front squats.
Day 3
Jason uses a rower with six intervals of approx. 500 meters.

Day 4
Front squats for strengthening body and muscles.
Day 5
It includes cumulative movements to improve metabolic activity such as rowing, crawling and crab walk.
Day 6
He does anything he enjoys the most. Usually he goes for a mountain trail run.
Day 7
Rest!

Jason’s Strict Diet Plan

“I never gave a f–k about a calorie,” Statham says. “An apple? It’s good for me. I’d have five. Bananas? Eat the bunch.”

Jason follows a very strict diet plan; he consumes 2,000 calories per day. Yes! You read it right, it is just 2,000 calories. He consumes six meals per day which include veggies, egg white, fish, protein shakes and raw fruit excluding sugar, flour, pasta and bread. Moreover, he drinks a lot of water approx. 1.5 gallon.

Attaining a body like Jason Statham is not easy. The reason is he follows a structured routine and diet which speaks for itself.

Explaining his strict workout regime and diet plan that helped him to dropped 17 pounds in 6 weeks Jason says,

“That’s 17 pounds in 6 weeks, mate,” he continues with “And that’s working out 6 days a week for, at most, about 35 minutes a day. I’ve never, ever gotten results like this before.”

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50 x 225lb Deadlifts 57 seconds!

Uploaded by bodybyjay on Oct 15, 2010

CrossFit Love Challenge
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57 seconds!

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86-year old Johanna Quaas demonstration on FX - "Turnier Der Meister" Co...

Top Comments

• I can't understand a word she says, but i am wishing for her the best ! She is a inspiration to all ! Incredible !

  GR8TM4N 2 days ago 5
• she says that she's sorry, there are no worldchampionchips or europechampionchips for seniors in gymnastics unlike most other fields of sport. Until 1954 (she's from the former GDR) she played mainly handball, but than started with gymnastics again in 1956 (she had already done that until 1933). She is every year in Freyburg because you can do gymnastics in the open air, and the weather ist always great. She isn't planning any thing bigger anymore. It's all about the fun of it.

  btq28 14 hours ago 2

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Burpees Slaughter Workout! - YouTube

Burpees Slaughter Workout! - YouTube

Burpee (exercise)

From Wikipedia, the free encyclopedia

Jump to: navigation, search

The burpee is a full body exercise used in strength training and as aerobic exercise. It is performed in four steps, and was originally known as a "four-count Burpee":

1. Begin in a standing position.
2. Drop into a squat position with your hands on the ground. (count 1)
3. Extend your feet back in one quick motion to assume the front plank position. (count 2)
4. Return to the squat position in one quick motion. (count 3)
5. Return to an upright standing position. (count 4) ^[1]

Contents  [hide]  1 More challenging variants 2 Other variants 3 Extreme Variants 4 Origin 5 Notes 6 References

[edit] More challenging variants

Burpee push up 

The athlete performs a push-up after assuming the plank position.

Knee push-up burpee 

The athlete bends their knees and rests them on the ground before performing the push up.

Jump up Burpee 

The athlete jumps up as high as they can in at the end of the movement and before beginning the next Burpee.

Long-jump burpee 

The athlete jumps forward, not upward.

Tuck-jump burpee 

The athlete pulls their knees to their chest (tucks) at the peak of the jump.

Jump-over burpee 

The athlete jumps over an obstacle between burpees.

Box-jump burpee 

The athlete jumps onto a box, rather than straight up and down.

One-armed burpee 

The athlete uses only one arm for the whole exercise including the pushup.

Dumbbell burpee 

The athlete holds a pair of dumbbells while performing the exercise.

Parkour burpee 

Following one burpee on the ground, the athlete jumps upon a table and performs the second burpee on the table, then jumps back to the initial position.

Hindu push up burpee 

Instead of a regular push up, do a hindu push up.

Pull-up burpee 

Combine a pull-up with the jump or do a pull-up instead of the jump.

Muscle-up burpee 

Combine a muscle-up (a variation of a pull-up) with the jump or do a muscle-up instead of the jump.

Double burpee 

Instead of one pushup, do two in a row. This cancels the drive from landing after the jump and makes the next jump harder. Each part of the burpee might be repeated to make it even harder.

One Leg burpee 

The athlete stands on one leg, bends at the waist and puts hands on ground so they are aligned with shoulders. Next jump back with the standing leg to plank position. Jump forward with the one leg that was extended, and do a one-leg jump. Repeat on opposite side.

Side burpee 

The athlete bends at waist and places hand shoulder-width apart to the side of right or left foot. Jump both legs out to side and land on the outer and inner sides of your feet. Jump back in, jump up, and repeat on opposite side.

[edit] Other variants

8 count body builder 

A burpee with a jumping jack on the ground. The 8 counts are: (1) squat with your hands on the ground, (2) kick your feet back, (3) kick your feet out to form a Y shape, (4) bring your feet back together, (5) down into a push-up, (6) up part of the push-up, (7) bring your feet back under you, (8) jump in the air.

Military 8 count bodybuilder 

(1)Squat with hands on the ground, (2) Kick back your feet, (3) Down for push up, (4)Up for Push up, (5)Kick feet back in, (6) Stand up, (7) Motion one of a jumping jack, (8) Motion two of a jumping jack.

Wall / incline / air burpee 

The athlete kicks his feet up against a wall / up on a table / up in the air, instead of back. Usually, these variants are performed without a pushup.

[edit] Extreme Variants

Burpee Mile 

The athlete performs the Burpee Excercise, then performs the Standing long jump. These two exercises are repeated until the athlete has complete the distance of a 1 Mile.

[edit] Origin

According to the Oxford English Dictionary, the exercise was named in the 1930s for American physiologist Royal H. Burpee, who developed the Burpee test. He earned a PhD in Applied Physiology from Columbia University in 1940 and created the "Burpee" exercise as part of his PhD thesis as a quick and simple way to assess fitness.^[2] The exercise was popularized when the United States Armed Services adopted it as a way to assess the fitness level of recruits when the US entered WWII. Consisting of a series of the exercises performed in rapid succession, the test was meant to be a quick measure of agility, coordination and strength.^[3]

[edit] Notes

1. ^ "Steps to perform the burpee from VitFit". Retrieved 6 July 2011.
2. ^ "Reference extract from Columbia Teachers College archive". Teachers College, Columbia University. Retrieved 8 November 2011.
3. ^ "Definition of burpee from Oxford Dictionaries Online". Oxford University Press. Retrieved 24 May 2010.

[edit] References

• Further instructions at bodybuilding.com
• CrossFit.com Burpees Video

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