Everyday Systems

david

JQ--Please do 56 minutes each day for the next seven days. Report back to everyone at the end of the week.

--david

david

Thursday, 01/18/07 Pretty much on track for No-S. I had one small rule violation in the last week. Morning exercise is going very well. I mostly do Shovelglove with a few other things thrown in. Attacking the three-inch thick layer of ice on my driveway using various tools has given me a nice aftern...

david

Reinhard,

Take a GOOD picture tomorrow and post it as if it were 2006. Or, post a good picture and call it "During 2006-2007." That vid capture frame is not up to your standards, IMO.

--david

david

In any given set, I always do the left side first. That way when time runs out I have done equal or more total volume on the left side. One benefit of shovelglove that I have noticed is that I am much more symmetrical now strength, agility, and size-wise.

--david

david

I like your approach, LM.

Best of luck!

--david

david

Read the No-S diet page:

www.nosdiet.com

the answers are there.

Good Luck!

--david

david

This is a fun article on diet books:

http://www.timesonline.co.uk/article/0, ... 42,00.html

--david

david

1/10/07:

breakfast: banana, scrambled eggs, orange juice

lunch: small lettuce salad, beef/peppers/onions done fajita style, two types of salsa, iced tea w/a bit of sugar

dinner: roasted vegetables (potato, sweet potato, butternut squash), cheese, almonds, soy nog

--david

david

I like this better than the gondola thing:

http://men.msn.com/articlees.aspx?cp-do ... 5&GT1=8991

--david

david

Reinhard,

I've done it with my 10 and 12 pounders. You shouldn't have a problem--just don't smack yourself!

--david

david

Thanks for the support Reinhard! Now that 2007 has started and the holiday decorations are all packed away, I'm feeling better. Shugging/exercise is going well. No-S is back on track again. I'm dropping all soda drinks--even on S days. By the end of 2007 I intend to reach my goal weight of 200# and ...

david

Thanks Christi! Let's both have a great 2007!

--david

david

Don't stop! It just gets better, as you know.

--david

david

Welcome back Deb!

Stick with it and keep us updated.

--david

david

Fri. 12/21/06

This week has been a very good shovelglove week and a bad No-S week. On the bright side, I managed to drop a couple of pounds (likely due to the SG).

It's a tough time of year. I plan to re-tool and hit the ground running on January 2nd, 2007.

--david

david

No, no--the FAILURE was topped with chocolate!

--david

david

Wed. 12/20/06

Shovelglove: SUCCESS

NoS: F A I L U R E (way too much pizza topped off with some chocolate)

david

There is something to be said for variety, but I tend to "abuse" variety and actually end up with less intensity and thus, stagnation. Once I evaluated my goals and determined that Shovelglove will help me meet those goals while still keeping me engaged and interested it was a no-brainer. It's the o...

david · Tuesday, 12/19/06 Shovelglove=SUCCESS NoS=SUCCESS

Tuesday, 12/19/06

Shovelglove=SUCCESS

NoS=SUCCESS

david

Congrats, Christi!

That is really awesome--here's your virtual pat on the back!

{PAT PAT PAT}

Keep your system going!

--david

david · 12/18/06 Shovelglove=SUCCESS 16lb. hammer and some lunges NoS=SUCCESS

12/18/06

Shovelglove=SUCCESS 16lb. hammer and some lunges

NoS=SUCCESS

david

For me other stuff is dead boring. I started a dumbbell program which I think is really good. However, since I'm used to SG, the workouts were too easy (even the advanced ones), and I was bored to tears even though the protocol was short, sweet, and simple. I think what was missing was the useful mo...

david

Way to jump in with both feet, Kayvan!

Keep us updated.

--david

david

The core of Shovelglove: "Every week day morning, set a timer for 14 minutes. Use the shovelglove to perform shoveling, butter churning, and wood chopping motions until the timer goes off. Stop. Rest on weekends and holidays." "The number and the order of the movements is flexible. Do them at the pa...

david

12/14/06 Holidays=lots of S days--got to be careful! If I can keep the S days to a minimum I'll be doing OK on No-S. I'm in a holding pattern weight-wise but I hope to break through the winter blahs soon. Urban Rangering is really important right now because I need the sun exposure. When I get enoug...

david

I agree with no recipes and I think a testimonials page is worth a whirl.

If some of us disrupt WW meetings, intercept NutriSystem shipments, and otherwise free people from their diet shackles can you put pictures in the book?

--david

david

And so it begins!!!!

{cue evil laugh}

--david

david

Hi Kwag!

No-S is good stuff--I wish you luck!

I'd like to read more about this "reformed vegan" thing if you have time.

--david

david

Good going so far!

Keep it up!

I've been Shugging for a year-and-a-half now and I still get sore. In fact, my shoulders are talking to me today. It's a good sore, though.

--david

david

That's cool!

I do a similar move also without the step that I always thought of as "pop the doorknob"--like a SWAT team busting through a door.

I'll definitely try this with the step.

--david

david

Good record so far. Keep it up!

--david

david

Welcome, Mada!

Your weekend cake idea is a good one--maybe I'll give it a try!

--david

david

I originally was going to post before and during pictures, but then I realized "the before" is beside the point. Now, when I hit 200 lbs. or 39 years old (whichever first) I think I'll post a pic. By then I hope to be a bit more "rockin" and a little less "rollin." Thanks for the support Christi! --...

david

Tricks don't work for me. Clever stuff is easy to sabotage!

People don't like to hear this, but just buckle down and do it. Be strict. Count plates. Count days.

Soon 21 days will feel like nothing because you will have the habit. (Or will the habit have you?)

--david

david

Gareth, Nuts have protein, fiber, beneficial fats, and a good profile of vitamins and minerals. They have been shown in studies to not make subjects gain weight even when snacked upon. From an evolutionary perspective, what could be a more perfect food for the human ape than tree nuts? I put nuts in...

david

The new mojito, perhaps?

I came upon a weird combo last night but it was really good! It was 3 parts lightly sweetened iced tea and one part chocolate soymilk.

--david

david

Still going well with No-S. I have recently started simplifying my meals and eating less heavy (less meat, cheese, etc.) in preparation for the holiday extravaganzas to come. I'm feeling good. My weight loss slowed down but I'm recently back to losing inches from my waist. Shovelglove I still do thr...

david

Yay! Christi rules the school!!!

--david

david

I make everything fit on one plate. If I have a bowl of salad, I try to leave 1/4 of the dinner plate empty to compensate. Last night I had some pasta with tomato-mushroom sauce and some steamed asparagus. I had a banana as well, but I didn't want to get sauce on it so it wasn't literally ON the pla...

david

Hopefully he pulled a muscle by doing this stunt.

--david

david

Way to go psulli!

"Me, Myself, and I" is a great song.

Keep us updated.

--david

david

This thread is making me want to go around breaking stuff! Reinhard, I almost went to the state fair this year on the off chance that they had one of those hammer games on the midway. The more unsavory aspects of the fair kept me away, however. On the conquering front, last night I conquered a big o...

david

Welcome to Shovelglove!

--david

david

No, the treadmill is not my favorite gadget, but my friend seems addicted to it. I just hope it doesn't destroy her knees! Maybe I could just go around the country smashing exercise equipment I don't like! Let's take Shovelglove to the streets! The fitness revolution will not be televised! --david

david

The other night I was at a friend's house and she needed help moving her huge, bulky treadmill. I have done this before since she needs to move it every time the cable company comes to fix her internet connection. The tread folds up so that the treadmill ends up looking sort of like the monolith fro...

david

Silverfish is cool.

--david

david

I'll make this easy. ****************************************************** Women, start with eight or ten pounds. Men, start with ten or twelve pounds. Utilize leverage and tempo to manage the level of difficulty. If the weight seems too low after three months (no less), upgrade. ******************...

david

I really like efficiency and simplicity and it occurs to me that sandbag + shovelglove would be a potent combo. I'm definitely making a sandbag soon.

--david

david

I've wondered about using a kid like Milo used a bull. In other words, put the kid on your shoulders or in your arms and squat them 20 times each day. By the time your strapping lad is a 250-lb. linebacker you'll be quite strong!

-david

david

Wednesday, November 11th, 2006 Still going fine on No-S. I'm beyond day 100 and I haven't had any big no-no's that I can remember. My weight is up a bit, which is typical for me with the onset of cold weather--it'll even out eventually. Shugging is also good. I had to ease back for a few days becaus...

david

Friday, 10/13/06 Today is No-S day 89--no funny stuff to report. Today is weigh-in day=221 lbs. (one lb. down from last week). Total weight lost is 16 lbs. over almost 13 weeks=better than one lb. per week lost. My exercise is getting back on track. I had four good sessions this week. I'm still Urba...

david

Thanks Deb!

Stuff is going well now. I'm back on track.

--david

david

Thanks Carol!

Keeping the weight loss to about a pound a week has actually been pretty easy. No-S is good stuff!

--david

david

Thanks for the info!

Your experiment definitely leaned you out.

I'm right with you as far as the lower body weight is concerned. My joints are certainly appreciating the weight I've been losing.

I plan to post a pic once I get fully on board with my heavier hammer.

--david

david

I run Mac OS and I play youtube videos often. You must have another issue.

--david

david

Looking good, VG.

When I get a bit leaner, I'll look somewhat similar (I think) except I don't have the cool ink.

Personally, I would like it if you posted a bit of your workout and nutrition history including why you do what you do now.

--david

david

Friday, 10/6/06

Today is day 82 on No-S habit. No funny stuff to report.

Today is also weigh-in day. The measure was 222 lbs.

Exercise has been sporadic but will pick up again solidly next week!

david

Thanks, but the three pounds loss was mostly due to me being in an emotional state where I didn't feel like eating much. I wouldn't be surprised if it rebounds.

Anyway, good work on your continued weight loss. Good luck with the emotional stuff!

--david

david

Welcome, Nessi. I don't think you need to chase muscle soreness! Do 14-minutes a day and ratchet up to five days per week and you'll start feeling and seeing results pretty soon. WARNING!: Many people interpret the lack of muscle soreness as not getting "worked" enough. When they go all out to "feel...

david

Friday, 09/29/06 This is day 75. This is also weigh-in day. Today the scales read 224 lbs. This is down three pounds from last week. The total loss over almost 11 weeks is 15 lbs. No funny No-S stuff to report. I've only had three morning exercise sessions this week rather than my usual five. We ado...

david

There was a hilarious article in one of Dan John's "Get Up" newsletters. In it, the guy got in shape using his bowflex three times a week for 20 minutes per session. The funny part was that he never took the machine out of the box--he would just pick up the package and carry it around for twenty min...

david

Way to go baroo! It sounds like you have set up a simple, yet broad spectrum routine for yourself. On the diet front, I would go for No-S and keep the plates full of good nutrition. I also do the whey supplementation sometimes. I'll usually go one month on and one month off. The cool thing about get...

david

High cholesterol is problematic, but it's high cholesterol with the addition of high blood pressure that's the real killer.

--david

david

Yes, 12# to 16# is a tough jump! I'm taking it slowly and carefully, of course. On another note, Friday night I took my wife out for her birthday. I wore a dress shirt that I haven't worn since March. It doesn't fit anymore! There is too much material around the waist and not enough around the colla...

david

Cool idea!

--david

david

Wow, I haven't updated in this thread since April! Well, I have still been doing SG 3-5 days per week. I just got a 16-lb. hammer a couple of weeks ago and I am currently easing into it. I also mess around with pushups, squats, pullups, etc. but shovelglove is still my favorite. By November, I plan ...

david

Friday, 09/22/06 This is day 68. NoS is still right on track. Shovelglove is still my darling. The 16 pound hammer was just a bit easier on me this morning--I didn't feel as much muscle stress and I completed the routine is less time than before so I was able to do more "auxiliary" moves at the end....

david

You could try this: http://everydaysystems.com/bb/viewtopic.php?t=911

I promise you that your legs will get worked.

--david

david

I'm with you, Shannon--I just can't eat crappy bread anymore. I like the Smucker's Nat. PB too. It's a pain to get mixed in the beginning but then you put in the fridge and you are all set!

--david

david

Welcome, SecondChance!

Keep us updated!

--david

david

....or an infantryman evading a thrust to the face and planting the bayonet in your enemy's gut.....

--david

david

That's cool Kevin! I've whittled down my program to where it's pushups, shovels, churns, and chops doing 21/14/7 reps on Mon/Wed and on Friday I do the same except I sub DB thrusters for pushups. I'm only doing SG three days a week because I'm getting used to my 16# hammer. The routine is tough part...

david

The breathing is very important! Exhale during the "work" phase of each movement and your endurance will benefit. I find that especially with heavier hammers correct breathing is critical.

--david

david

Way to go, Reinhard!

Being able to do 50 pushups is very manly in a 1950's throwback sort of way!

--david

david

Wed. 09/20/06 My shovelglove routine with my new hammer is as follows: I do SG M/W/F and each session is a 21/14/7 rep protocol. Monday and Friday I do 21 pushups, 21 shovel L/R, 21 churn L/R, and 21 chop L/R. Then the sequence is repeated with 14 reps and 7 reps. Wednesday is the same but instead o...

david

I am in complete agreement with Deb.

--david

david

I swear by Keen shoes. I have a pair of Bronx and a pair of Portala by Keen. They don't come in wide because the toe box is already very roomy.

--david

david

I think you should skip shovelglove altogether if you have a weak or bad back. Do something else that doesn't put so much shear force on your spine until you are strong enough to pick up a hammer and swing it.

JMO

--david

david

Monday, 09/18/06 TODAY IS DAY 64! I've successfully stayed on habit for over two months/more than 3 21-day cycles. No-S wise, I'll just post funny stuff, etc. from now on. Exercise wise I'll post changes, updates, etc. here. I'm still getting used to my new hammer and I am throwing other stuff in th...

david

Friday, 09/15/06 This is day 61. exercise: 14 minutes SG with 16# hammer=various swinging movements and a few type II burpees. I'm getting used to the heavier hammer now although it is by no means easy. The burpees, however, were much easier today than they have been in the past. I plan to incorpora...

david

Thurs. 09/14/06

exercise: same DB routine as Tuesday. I made 4 rounds with 1 minute balancing on my Indo Board between each round.

No-S: SUCCESS!

david

I have so far been able to resist buying a huge freaking wrecking bar. You are not helping me Zak! I think the sledge and the bar are an awesome combo. Get yourself a 50 kilo sandbag or keg as well and you will get strong quick!

--david

david

Once I got the hang of using hip snap to move the DB and just letting my arm be a rope (mostly) DB swings moved up my list of favorite exercises. My current theory is Shovelglove+pushups+DB/KB swings+squats=mucho strong for very little time investment. Congrats on your awesome workout today. It's a ...

david

A very secure pull-up bar in a doorway with the addition of a pair of Elite Rings has served me very well for pull-ups, chin-ups, dips, body rows, ring push-ups, etc. My daughter, who at 7 years old has practiced gymnastics for over half her life, now uses the rings as much as I do. We are in a cons...

david

Rock.

Basic, unadulturated rock. 100%

--david

david

Wed. 09/13/06 exercise: 14 minutes with 16# hammer: 21 pushups, 21 shovel (L/R), 21 churn, 21 chop (L/R) then the same with 14 reps and 7 reps. Got in 7 hoist sack each side then 7 diag. chops on the left then beepbeepbeep. Very tough! I had to really bear down to get through it. No-S: SUCCESS

david

James,

Actually, muscle loss is a problem when a person eats even a mildly hypocaloric diet:

http://www.eurekalert.org/pub_releases/ ... 082505.php

Muscle loss=slower metabolism. The solution seems to be resistance exercise+adequate protein.

Keep on shuggin' folks!

--david

david

It goes both ways. I wouldn't even know how to begin to explain to a Japanese or Chinese native speaker all of the ways we in the USA use terms like "ass" or "gun" or "guts."

--david

david

That wood chopping sounds awesome!

--david

david

That's a good point, ThompsonPier! No goodies in the house=might as well wait until meal time. Actually, James, your bod could fuel itself on muscle tissue. For me (and you I suspect), this is why shovelglove is so important. Your body is less likely to "eat muscle" if it's being challenged by weigh...

david

Maybe you could save your sodas for S days and buy Mexican sodas instead of those locally bottled. They tend to be made with sugar cane syrup rather than HFCS. They are pretty sweet, but it reminds me of how soda tasted when I was a kid. You can also get "boutique" cane colas at health food stores, ...

david

After decades of Japanese arts being practiced in "the West" the language barrier is still one of the biggest issues. Hara just means "abdomen." A more precise term for what Phayze and Deb are talking about is "seika tanden" or "seika itten." Zachary never said that there is no such thing as hara, c...

david

Three hammers--no covers in sight.

I am thinking about painting my hammer heads, though. I got the idea from some folks who paint their kettlebells.

Has anyone tried this?

--david

david

Just look at previous posts on the SG forum. People ask "the ab question" all of the time.

Reinhard--a FAQ maybe?

--david

david

Tuesday, 09/12/06 exercise: a short warmup then a routine I got off of Jeff Martone's web site: used 30# DB's---5 one-handed swings L/R, 5 clean & press both handed, 10 alternate hand cleans, 10 jump shrugs w/quarter squat. I did four rounds with about a minute rest between rounds. This was easier o...

david

Way to go hikermom and Rosemary!

--david

david

Check out the SG main page, Phase 5b.

--david

david

Monday, 09/11/06 Thanks for your comments, Christi! You seem to be doing very well one month in! Today is day 57. exercise: 14 minutes=dog series, 10 dands, 20 betahks, then shovelglove 21/14/7 protocol with new 16 lb. hammer. I love my new hammer! I'm going to have to restrain myself a bit so I don...

david

Good work!

--david

david

I started with my new sledgehammer today. 21/14/7 protocol----so far, so good. I'll start slowly but should be fully upgraded within a couple of weeks.

--david

Everyday Systems

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