Everyday Systems

david

Isn't it cool how many ways there are to do this stuff? This morning I did a small # of reps of shovel/churn/chop all on the left and then repeated on the right. Next time I'll take 5 moves with 7 reps each and do this: left side: shovel x7/one-handed churn x7/chop x7/flip lever x7/paddle x7 right s...

david

Reinhard, The videos are going to be really powerful tools for Shovelglove. Your stuff has changed since you made the Quicktime videos! So, it was neat for me to see how your routine changed and it was also interesting to compare how I do the moves to how you do them. I think having separate clips f...

david

Tue. 08/01/06

exercise: 14 min. SG with some DB lifts mixed in

breakfast: banana, a few grapes, smoothie

lunch: chicken, carrots, grapes, almonds

dinner: steak, potatoes, plum, tomato, cheese

david

Mon. 07/31/06 exercise: 14 minutes SG breakfast: banana, smoothie lunch: rajitas de res, frijoles negros (no rice, no tortillas) dinner: chicken, tomato, grapes, bread I think this is No-S day 15. S days are interesting for me. When I don't have the N-day rules, I think about food much more often th...

david

That Guy,

My father's health problems are definitely motivating me as well.

Good luck, and keep us updated!

--david

david

Samurai,

I'm finding that lunch is my biggest meal--perhaps because I usually eat in a restaurant. On No-S my dinners just sort of naturally shrunk to a couple of pieces of fruit and a chunk of meat or a bowl of pasta.

Anyway, happy S day!

--david

david

Way to go Phayze!

I too have noticed that muscles seem to firm up rather than blow up with shovelglove.

Keep the updates rolling in!

--david

david

Friday, 07/28/06 exercise: 14 minutes SG with some pushups integrated--SG was slow and leverage-y breakfast: apple, pb, banana, nuts lunch: beef burrito, about 5 corn chips dinner: pasta w/scallops & garlic, 1/2 small melon This is No-S day 12. I haven't had any break in No-S habit so far. I weighed...

david

hikermom,

Way to put a leash on night-time hunger! Overall, it will get easier (it did for me anyway).

--david

david

Samurai, It looks like you are doing well! You are obviously examining the reasons for any missteps and you are also being honest with yourself about food stacking, etc. One thing that I have found helps with the soda pop issue is that I always have a pitcher of iced tea in the fridge. I make it wit...

david

I've decided to whittle down my exercise routines. Basically, I'm going to stick with the 14 minute SG protocol every N-day morning with a bit of degraded beast (pushups) and picking up the pieces (squats) thrown into the 14-minute mix. In the evenings I'll do a few pullups and ride my Indo Board, b...

david

Thursday, 07/27/06 exercise: 14 minute SG alternating between 12# and 10# hammer breakfast: banana, smoothie lunch: chili relleno, beans, tortillas, chips (the chips were sort of overdoing it, but they all fit on the plate) dinner: green salad w/chicken, cheese, apple & "mayo" I did not go to the do...

david

Wed. 07/26/06

exercise: 14 minutes SG with pushups and squats integrated

breakfast: smoothie, banana

lunch: 2 slices veggie pizza

dinner: chicken sandwich, vegetables, plum

SUCCESS!!

david

Tuesday 07/25/06

exercise: 200 jump rope, 5 slow burpees, 14 minutes SG, 50 pushups spread over 5 minutes

breakfast: banana, smoothie

lunch: carne de res en chile colorado, frijoles negros, tortillas de maiz

dinner: turkey drumstick, plum, bean salad, banana

SUCCESS!!

david

That is quite a difference! Now I'm getting inspired to post some photos! Maybe I'll get a sledgehammer tat first.

Anyway, I think you should be very proud of yourself.

--david

david

Yeah, there is plenty in one of my smoothies for a meal! This morning I had: quick oats (uncooked) dash cinnimon soy milk walnuts ground flax seeds rice protein powder frozen blueberries The liquid varies from week to week as does the types of fruits and nuts. Often I skip the protein powder. Someti...

david

Monday, 7/24/06 (day eight)

exercise: jump rope, burpees, shovelglove (Samurai's fence post scenario--I did five posts)

breakfast: banana, smoothie

lunch: Thai buffet=one normally-sized plate+water

dinner: two small baked tilapia fillets, salad, nectarine

SUCCESS!!

david

Samurai, It's even more confusing because one can find multiple studies to back up whatever kind of eating is being touted. There are perfectly good reasons to go vegan, low carb, paleo, etc... My thinking lately is that I'm going to eat GOOD food (nutritionally dense and tasty) within the guideline...

david

Friday, 07/21/06 exercise: body rows on rings, jump rope breakfast: banana, bread, smoothie lunch: mushroom swiss burger, 1/2 order fries dinner: sauerbraten, potatoes, red cabbage, a bit of bread, a beer--everything except the beer fit on a normally-sized plate and I was not tempted to have more ev...

david

Thursday, 07/20/06

exercise: 100 burpee challenge TIME=15'59"

breakfast: banana, smoothie

lunch: pizza

dinner: roast beef, cheese, apple, carrots

SUCCESS!!

david

Wednesday, 07/19/06 exercise: jump rope, ring push ups, crunches breakfast: banana, cheese toast lunch: puerco en salsa verde, frijoles negros, totillas de maiz dinner: chicken/pasta/marinara, plum, banana I flossed, scaled, and brushed my teeth directly after dinner to give myself a cue that eating...

david

JS,

Welcome to No-S and the forum!

I think many of us here are familiar with the diet pattern you wrote about. And I totally agree that No-S is just common sense. Stick with it and don't be shy about giving it another go if you stumble--I sure have!

thanks,
david

david

sk8rgirl, Welcome to the forum! No-S can be frustrating because there are weight-loss plateaus. If I were you I would stick with it as strictly as possible for 21 days and don't hop on the scale until then. I would also get waist and hip measurements now and then re-do them after day 21. If you stic...

david

I'm only on day three but No-S already feels like a familiar old friend again. I tend to go away from No-S after a week or two of success because of "the grass is greener" syndrome. I think that it must be better to graze or be a vegan or whatever else I start obsessing about. Then No-S goes by the ...

david

Tuesday, 07/18/06

exercise: Indo Board, squat complex

breakfast: banana, smoothie

lunch: guisado de res, beans, rice, tortillas

dinner: chicken, apple, broccoli, bread

SUCCESS!!

david

Monday, 07/17/06

exercise: Indo Board, worked on jump rope skills

breakfast: banana, smoothie

lunch: chicken, beans, tortillas

dinner: chef salad

SUCCESS!

david

Samurai,

I like your fence-building scenario. I'll give it a shot!

thanks,
david

david

Congratulations Phil!

You had mentioned some stuff in the past year about No-S and its relation to liver function. If you have any more detailed thoughts on that I would love to read them.

Good luck on year two! By the end of it you will not only be strong as f*ck but also lean as f*ck!

--david

david

I also don't think the "muscles worked" info is needed. Otherwise, the registry works well.

-david

david

You rule Silverfish! That is really inspiring!

--david

david

Yes, I sometimes do a routine where the movements are very slooooooow.

It's a good change-up.

david

If you have some sort of farm and home store (not big box) where you live I'll bet someone there can hook you up. Alternatively, find a blacksmith.

I'm curious about this too.

--david

david

The Union Rally idea is really funny!

Good work, Phayze!

--david

david

Thanks for that description of your experience, ThisPath!

I would love to read more.

--david

david

re: pushups For a while I dropped all forms of exercise other than the Shovelglove protocol (5 days a week, 14 minutes at a time, nothing but hammer moves). So, after no push ups for a few weeks I tested my max just out of curiousity and it had increased about 30%. So, just doing SG certainly didn't...

david

I do an Indian club/Persian meel sort of thing also. My 10# sledge goes in my right hand and the 12# in the left. I don't think there is a single muscle in the torso that does not get worked. A bonus is that my left side is catching up with my right in terms of strength.

--david

david

Welcome Phayze!

I recommend listening to your soreness and not overdoing it. But, if you stick with this stuff without burning out it is really effective and it should also fit well with the other activities you listed!

Please keep us updated!

--david

david

JWL,

*DING*

--david

p.s. one needen't do crunches to work the abs. The abs' primary function is stabilization rather than flexion.

david

There are a lot of times I'm right there with you, FW. Lately, rather than just trying to banish all those demons (awesome demon names, BTW) I only let them have a bit of leash with which to run. It's sort of like No-S for me. If my mood is good and I'm happy and "effective" 5/7 of the time I can't ...

david

Vanilla,

I did the slapshot thing this morning. I like it!

thanks,
david

david

I vary movements, hammer weight, leverage, speed, etc. The only real constant is the 14 minutes.

My experience recently is similar to yours, sledge. I'm finding that shovelglove works the hips and thighs more than we may assume.

--david

david

I like this thread too! Sledge, a nice translation for "strong as f*ck" that would be applicable to martial arts is "kokyu ryoku" or "breath power." Actually, it's important in lots of traditional arts like no theater, shiatsu, kyudo, etc. Kokyu ryoku implies a unified, flowing quality of strength r...

david

Guys, Sundome, pronounced: soon--doe--may (or close to it) A "sun" is a unit of measure about equal to one inch. "dome" comes from the root "tomeru" which means "to stop." So, "inch-stop"---I think of it as "stopping on a dime." Yes, the term is used in karate, but it's also used in kenjustsu/swordw...

david

I would try the eight-pounder. Make sure your forward hand is all the way by the hammer head. Start with 5 minutes moving super slowly and just do it 3 or 4 times per week. Even if your first couple of weeks is just 1 minute of "stuff" and 4 minutes of catching your breath each time that is OK. It's...

david

Thursday, 07/06/06

Exercise: Indo Board, 14 minute SG mixed with some dumbbell swings, bridges/stretching

david

Deb, Thanks for the concern! I usually do alternate days but yesterday I put everything together. From now on I'll SG first and then do the squat complex. Squats followed by leaps are a killer, but I am much less sore in the quads today than I have been on other "day afters." Be proud of 50 squats, ...

david

Wednesday, 07/05/06

Exercise: squat complex, shovelglove (14 minutes w/12#) this was super-tough because my legs were shaking the whole time from all the squats. In the evening I did pullups, chinups, and crunches.

Food: No-S all the way=SUCCESS

david

I think if one disallows two of the three esses that it is useful IF that's what you are consciously doing. If your goal is to consistantly avoid snacking and sweets but allow seconds then that can be a useful step to "full on" No-S. In other words, I think it's better to have a structure one can ma...

david

No cheesy nibbles, thanks!

My daughter, who is seven years old, "helps" me with the NO thing. If someone offers me sweets on an n-day she'll tell them that it's not an s-day so I can't have any. Then, I get to explain what the no-s thing is all about!

--david

david

Thanks for the support Cynthia!

Tuesday 06/27/06:

Exercise=

squats, jump rope, and some urban rangering

david

Sledge,

Good idea--I'll give it a shot.

--David

david

Monday 06/26/06:

Exercise=SG and body rows on Elite Rings, some Urban Ranger=Success

Food=Success::3 meals, no S-ing involved!

Last week was successful exercise-wise. Food-wise it was about 95% successful. I'm learning that I'm prone to funny stuff on Friday evenings.

david

Reinhard, The catching thing is called "sundome (sun-doh-may)" in Japanese. I use it in my MA practice often. It's a different--some would say more difficult--skill than using follow-through. Shovelglove has greatly improved my ability to do good sundome. I think that as far as exercise is concerned...

david

Sledge,

I did this one today and it was good. I will incorporate it a few times a week. Maybe I'll call it "Sledge's overhead forearm burner!"

thanks for the idea,
David

david

Reinhard,

I totally agree. Some common sense+moderation+imagination=good form.

thanks,
David

david

Sledge, I started with a 10-lb. hammer and now I mostly use a 12#. I'll likely upgrade to a 16# within another year or so. Other than time off for an unrelated-to-Shovelglove injury, I have consistantly done SG 3-5 times per week. What I have noticed: As Big Phil once stated on these boards, "I'm st...

david

Hi all,

This morning I passed my one year anniversary of SG-ing!

I still love the Shovelglove system and I still think it's very effective for me.

Thanks, Reinhard, for the idea and thanks to all of you who have given support!

--David

david

Friday, 06/16/06

Morning Exercise: Indo Board, 14 min SG w/12# hammer, stretching

Breakfast: almonds, banana, smoothie

Lunch: Thai buffet

Dinner: let's just say dinner equalled FAILURE

Urban Ranger: 1.5 miles

david

Thursday, 6/15/06

Morning Exercise: Indo Board, squat complex, jump rope, stretching

Breakfast: almonds, banana, smoothie

Lunch: chili relleno, beans, corn tortillas

Dinner: deli wrap, apple, banana

Urban Ranger: 3 miles

david

Wednesday, 06/14/06

Morning Exercise: Indo Board, push-up complex, 14 min. SG with DB work mixed in, waiter's walks

Breakfast: almonds, banana, smoothie

Lunch: pork quesadilla, few chips

Dinner: pasta/chicken/tom. sauce, coconut

Urban Ranger: 1 mile

david

Tuesday, 06/13/06

Morning Exercise: Indo Board, split squats, crunches, jump rope, burpees, stretching

Breakfast: banana, almonds, PB&J sandwich

Lunch: Thai buffet=one plate+one bowl soup

Dinner: soup, sandwich, nectarine

Urban Ranger: 1 mile

david

Monday, 06/12/06

Morning Exercise: Indo Board, SG, upright rows w/DBs, jump rope

Breakfast: banana, almonds, smoothie

Lunch: beef burrito

Dinner: turkey drumstick, apple, baby carrots

Urban Ranger: 2 miles

david

Friday, 06/09/06

Morning Exercise: Indo Board, 14 min. SG with 10#--slow reps with big leverage disadvantage

Breakfast: almonds, banana, morning smoothie

Lunch: beef burrito, chips

Dinner: buffet restaurant---way overdid it=failure (was celebrating wife's job success)

Urban Ranger: 2 miles

david

Thursday, 06/08/06

Morning Exercise: Indo Board, squats, crunches, jump rope, plyo leaps

Breakfast: almonds, banana, PB&J sandwich

Lunch: arroz con pollo, chips, tortillas

Dinner: homemade chicken and bean soup

Urban Ranger: 2 miles

david

Marreta, I've done this and it is tough. There is a good bit of science behind the Tabata protocol--if it is managed correctly you can improve your aerobic and anaerobic capacity as well as burning fat all at once. I find doing the Tabata protocol with rope jumping to be the most difficult of all. t...

david

Wednesday, 06/07/06

Morning Exercise: Indo Board, 14 min SG w/ 10# hammer

Breakfast: almonds, banana, smoothie

Lunch: Thai buffet=one plate+small bowl soup

Dinner: 3 slices pizza

Urban Ranger: 2.5 miles

Evening Exercise: dips and body rows on gymnastics rings=3 sets of 5+

david

Deb, To do a split squat or Bulgarian split squat, face away from a low bench, then put your left foot on top of the bench behind you (toes or instep touching the seat of the bench. Squat to parallel and then return to standing using right leg only. Switch legs when you get shaky. I find that this o...

david

Tuesday, 06/06/06

Morning Exercise: Indo Board, split squats, jump rope, crunches, stretching

Breakfast: smoothie, almonds, banana

Lunch: two slices veggie pizza

Dinner: two cheese toasts w/olive tapanade, salad

Urban Ranger: 3 miles

david

Monday 06/05/06 I'm back to checking in again! My habits haven't been so consistant over the past two months, so I'm using this check-in to re-engage the sublime trifecta of: No-S, Urban Ranger, and Shovelglove! Actually, my exercise has been consistant save for a few weeks off to heal a minor ab st...

david

Guys, stop posting about routines and stuff! I can't do any exercise all month and you are just making it worse on me!

--David

david

Oh, hell yeah, dude! She's HAWT!

Keep us updated!

--David

david

Hi, My routine is to do SG pre-breakfast. Then it's out of the way. I haven't experienced any motivation problems. However, I'm not healing from an abdominal strain as well as I would like, so I'm <gulp> taking the month of May off, exercise wise. This is really killing me! By the way, I did not get...

david

Hi all, As I was doing my pre-work urban rangering this morning I also came up with the term "pioneer" (before I read the previous posts). I like it! Way to go Samurai and hlidskjalf! Shovelglove=pioneer fitness with a managable price point? thanks, David P.S. I "pioneered" the crap out of my forear...

david

Deb, Calling yourself "warrior" is one thing and hanging the term on Shovelglove (and maybe all who follow the SG path) is quite another. As all the movements Reinhard lists on the main SG page are manual labor-oriented I like the peasant idea better--although an un-named third option might be best ...

david

How about a shirt that reads, "The first rule of Shovelglove is that you do not talk about Shovelglove. The second rule of Shovelglove is that you DO NOT talk about Shovelglove. Third rule of Shovelglove, when the timer says "STOP," the session is over. Fourth rule, only fourteen minutes per session...

david

Hi all,

If I had to choose between the two I would go for "peasant" before "warrior."

The terms "warrior" and "combat" are used these days for things that have nothing to do with warfare or combat. I find it unseemly.

thanks,
David

david

Thurs. 04/20/06 Well, crap. :( No-S wise, every day was a failure since my last check in. I think I need to keep checking in every day! Exercise wise, every day was a success! My 14-or-so minute morning habit is very solid for about three years now. This morning my biceps were sore so I left my hamm...

david

Simon, It's cool that you are doing so well! With shovelglove it's neat how progress just sort of creeps up on you. I'm liking the Hindu squats lately as well. I figured out today that the reason I like this type of squat is that my back can stay relatively straight since I pop up on my toes at the ...

david

Tue. 04/18/06

I've been doing pretty well, so I'm going to ease off on the check-ins.

Good luck everyone!

--David

david

Deb,

No ninja sounds, just grunts that mean "holy sh#t this is tough!" Spring up, smash face just annihilates my thighs.

thanks,
David

david

Hi all, I'm still Shovelgloving on every N-day. I start off with some push-ups and Hindu squats--increasing the number by one each week. I am currently at 21 and am aiming to get to 50. Then I do some "Persian meel" swings with my 12# hammer in my left hand and my 10# hammer in my right. This is jus...

david

Becky, I have had a similar experience on No-S. I gain weight, but my pants fit more loosely--I don't yet fully understand why this occurs. I do have a suspicion, though--I'm pretty sure that my protein intake is higher when I'm doing No-S. I also feel like I exercise differently on No-S...I do less...

david

Mon. 04/17/06

morning ex: 14 minutes SG

breakfast: smoothie, banana

lunch: chicken burrito loco

dinner: fish sandwich, spinach salad

urban ranger: 2 miles

evening ex: pullups, stretching

david

Fri. 04/14/06

Morning Exercise: 14 minutes SG with some Persian meel swings, pushups, and squats mixed in

Breakfast: smoothie, banana, almonds

Lunch: Thai buffet=one plate+soup

Dinner: sandwiches, apple

Urban Ranger: 1.75 miles

Evening Exercise: pullups

david

Thurs. 04/13/06

Morning Exercise: 14 minutes SG

Breakfast: smoothie, banana

Lunch: arroz con pollo, etc.

Dinner: tilapia, broccoli, peaches

Urban Ranger: 1.25 miles

Aikido: moderately tough

david

Wed. 04/12/06

Morning Exercise: 14 minutes pushups, hindu squats, SG

I'm taking today as an S day since I'm accompanying my daughter's class to the zoo and I don't know what the eating situation will entail.

Zoo Ranger: at least 2 miles

david

Tue. 04/11/06

Morning Exercise: 14 minutes SG

Breakfast: smoothie, banana, almonds

Lunch: guisado de res, frijoles negros, tortillas, a few chips

Dinner: sandwich, carrots, apple

david

Ben,

Those are nice. I especially like the third and fourth ones.

thanks,
David

david

Mon. 04/10/06

Morning Exercise: 20 pushups, 20 hindu squats, 14 min. SG, waiter walks, stretching

Breakfast: Apple, peanut butter, almonds

Lunch: grilled pork, potatoes, cabbage, beans, roll

Dinner: chicken thigh, pasta, veggie sauce

Doing fine, no funny stuff.

david

Scott, It might also be helpful to remember that if you do your SG routine in the "traditional" order, by the time you get to flip lever/no name/smash ledge you have already worked your biceps pretty hard by shoveling and by slowing down and stopping the hammer at the end of swings. I often skip no ...

david

Silent,

I was wondering what happened with you.

Thanks for the post--it's quite inspiring!

--David

david

Friday, 04/07/06 Morning Exercise: 14 minutes SG (hard work and big pump) Breakfast: Banana, Smoothie (forgot about the virtually plated almonds--I guess I didn't need them!) Lunch: Thai buffet=1 plate+small bowl of soup Dinner: 3 slices of pizza on one plate Urban Ranger: 1.75 miles w/backpack Funn...

david

Hi all, *WARNING* You can seriously hurt yourself and/or your furniture, pets, kids, etc. with the following move! Work it easy and have fun! I have come up with a useful movement which involves the legs more than most. I call it "spring up, smash face." I got the idea from certain Japanese sword sy...

david

Oops! Upon checking, I found that I was wrong about the testimony/ball thing. Always double check stuff--even from history books!

thanks,
David

david

Thurs. 04/06/06 Morning Exercise: push ups, hindu squats, "toss sack" w/30# DB, Persian meel w/10# + 12# hammers, then 14 minutes SG---whew! Breakfast: banana, smoothie, almonds later Lunch: chicken nachos Dinner: two big macs (yuck) Urban Ranger: 1.25 miles No aikido tonight--parent-teacher confere...

david

Wed. 04/05/06 Morning Exercise: 19 push-ups, 20 Hindu squats, 10 minutes stretching (I needed a recovery day from all of the extra volume I've been doing--it was the right choice.) Breakfast: pb&j, banana, virtually plated almonds later on Lunch: spag.+meatballs, salad Dinner: red leaf salad w/ chun...

david

Sporksmith, The 10-pounder can kick your butt if you play it right. Experiment with different hand positions and different pacing. I'll bet you find something challenging in no time. At the very least, you can annihilate your forearms and abs which are really the "linkages" that allow one to build u...

david

Tuesday, April 4th, 2006 Morning Exercise: 3 minutes jump rope, 19 pushups, 14 minutes SG (SG involved one set of movements as I normally do them followed immediately by another set w/increased leverage--very difficult, but fun!) Breakfast: banana, smoothie (I have decided to virtually plate my brea...

david

Cool page Reinhard!

Didn't the word "testify" originate when Roman courts required one to swear on one's gonads that they would tell the truth, the whole truth, and nothing but the truth?

thanks,
David

david

Simon, It seems like you are taking it slow at the beginning--good call! Before long you'll be packing much more into that 14 minutes but for now there is no rush. Even after 9 months I still focus more on form than volume but the volume sort of naturally increases "by itself" as time goes by. thank...

Everyday Systems

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One Year of Shovelglove

New move--martially oriented