Archive for the ‘BodyBuilding’ Category

Weight vest training tips

First up you need a good program & the best I have found is a military special forces operator training program.

SAS program

OK that program is about as intense as you want to get training by yourself. Remember in the military you have medical support – no kidding.

Second if you want some inspiration read about this guy that is an ex delta force operative & at 63 still does regular ruck runs…

ruck running

Thats impressive and I was delighted to see he recommends the excellent POSE running techniques

Pose running video:

100 lbs weight vest tryout

Here I am wearing the 40 lb vest over the 60 lb vest

weight vest

100 lb weight vest

weight vest

100 lbs quite comfortable initially but it gets the heart rate up very quickly. I only trained for 20 minutes doing hill walking outside but I will build up the times in coming months. Basically it feels little worse that the 40 or 60 initially but things change fast.

Special forces train with 100 lb rucks often including shuffle runs and workouts lasting hours.

Weight this heavy is not used all the time though.

My heaviest Kettlebell

My heaviest kettlebell at present is an 88 pounder

90 lb kettlebell

It has an extra large & thick handle which is great

heavy kettlebell

Got a juicer

Not the one I went to the store to buy unfortunately. The one I wanted does smoothies with pulp too. I could probably still swap it but wont bother.

I ended up with a sunbeam top of the line juicer with a 5 year warrantee for $300 nz.

sunbeam juicer

Getting a Juicer

I cant wait – just had the idea this week to score a juicer & I’m getting it tomorrow

I’m gunna get a Breville – will update in a day or two…

breville juicer

More on the MIR Pro Weight Vest

I have had a couple of workouts wearing the vest at 60 lbs now. First was a 60 minute hike & it was just fine.

Today I did some kettlebell work in the vest. 90lb swings and rows with a single KB and 120 lb racks with two KB’s in addition to the 60lb vest.

It was fine for most of the exercises and only became a nuisance when I tried to press overhead. I wont use this vest for presses or pull ups. For all else its excellent. I also has adjustable length – long or short and fully adjustable shoulder and neck girth – a great vest.

Here are the pics…

weight vest

weight vest

weight vest

weight vest

weight vest

weight vest

weight vest

weight vest

weight vest

MIR 140lb PRO Weight Vest – Got me one

I actually got my MIR vest some two years ago when they had a sale. Living in New Zealand the shipping cost with the steel was over $1000 so obviously I bought it without for only $70 or so. But unfortunately the only local solution for the 140 lbs of weight involved me cutting & epoxying a lot of rebar.

So it sat in its box for a whole two years while I sweated it out. Finally I had $300 on hand for the rebar and was about to score when I recalled a local fitness supplier elitefitness was recently selling weight vests with steel blocks. I decided to see if these would fit my MIR vest & if so would they sell me 46 blocks.

Well it turned out their blocks are a teeny bit lighter – 46 blocks are 100 lbs not 140 but I scored immediately for $180.

Amazingly I now have a 100lb brand new weight vest for less that it would have cost retail in the USA – I’m very happy.

The MIR is very comfortable and snug. My first session was a one hour hike with 60lbs – I’m used to 40 from my old vest.

It started great but by the end I only just made it home – the home leg is up a steep hill & I was huffing & puffing – then I had an hours nap.

Here are a couple of places telling you how to assemble the vest:

MIR Instructions

Below is the link that saved my butt – would never have figured it out otherwise…

Best Instructions for MIR vest

Finally some videos from youtube & then my personal pictures…

Here’s Me.

weight vest

Here’s the vest.

MIR PRO weight vest

I look like an Australian Commando.

Weight Vest 100 lbs

MIR weight vest

MIR PRO 140 weight vest

Running for bigger athletes and lifters

I’m 100KG and back in my army days I was 85-90 KG’s. Certainly I had no problem running back then as I was an infantryman. I never enjoyed it however and always wondered how to improve my style.

Well technique is more important the more you weigh & being large does not mean you are doomed to be a bad runner.

You need to check out the POSE running technique.


It really is the best advise on running I have come across & I expect to get back into it this summer

Spermadine & Resveratrol increase lifespan 10% in lab tests

Spermadine & resveratrol are autophagic – meaning they assist the cell to clean out waste tissue and cellular damage. This promotes longevity of the cells.

Autophagy mediates pharmacological lifespan extension by spermidine and resveratrol
Although autophagy has widely been conceived as a self-destructive mechanism that causes cell death, accumulating evidence suggests that autophagy usually mediates cytoprotection, thereby avoiding the apoptotic or necrotic demise of stressed cells. Recent evidence produced by our groups demonstrates that autophagy is also involved in pharmacological manipulations that increase longevity. According to the study by the INSERM, exogenous supply of the polyamine spermidine can prolong the lifespan of (while inducing autophagy in) yeast, nematodes and flies. Similarly, resveratrol can trigger autophagy in cells from different organisms, extend lifespan in nematodes, and ameliorate the fitness of human cells undergoing metabolic stress. These beneficial effects are lost when essential autophagy modulators are genetically or pharmacologically inactivated, indicating that autophagy is required for the cytoprotective and/or anti-aging effects of spermidine and resveratrol. Genetic and functional studies indicate that spermidine inhibits histone acetylases, while resveratrol activates the histone deacetylase Sirtuin 1 to confer cytoprotection/longevity. Although it remains elusive whether the same histones (or perhaps other nuclear or cytoplasmic proteins) act as the downstream targets of spermidine and resveratrol, these results point to an essential role of protein hypoacetylation in autophagy control and in the regulation of longevity

Organismal lifespan can be extended by genetic manipulation of cellular processes such as histone acetylation, the insulin/IGF-1 (insulin-like growth factor 1) pathway or the p53 system. Longevity-promoting regimens, including caloric restriction and inhibition of TOR with rapamycin, resveratrol or the natural polyamine spermidine, have been associated with autophagy (a cytoprotective self-digestive process) and in some cases were reported to require autophagy for their effects. We summarize recent developments that outline these links and hypothesize that clearing cellular damage by autophagy is a common denominator of many lifespan-extending manipulations.

Spermadine is found in grapefruit & resveratrol in red grape.

The soul of Primitive Man

The soul of Primitive Man

Primitive man was tasked with survival in the “real” world. I assume that as an alpha male a true primitive man lived alone in the wilderness.

Killing all other males upon contact & mating with females. His time tasked to survival and migration. I’m sure in prehistory there were many such primitives.

caveman hunting

The environment of the primitive survivor put him into a deeper contact with reality. Morphology is the study of shape and form. The morphology of the primitives world was much more ancient than ours in the modern world.

The night sky for example is 15 billion years old, the ocean and shore also billions of years old, the clouds and wind just as they were 2 billion years ago. The trees and vegetation hundreds of millions of years old. This is the morphology primitive man was tasked with surviving in. He was challenged to survive in the raw universe with his flesh, blood and imagination.


Today modern man has been trapped into a morphological environment only tens or hundreds of years old. He has become weak, dependent, blind. While the machine that has entrapped him has grown man himself has diminished.

Primitive man was far stronger and fitter, his senses were sharp and he had inner vision, imagination.

Our modern society to him would be seen as a man trap, a death trap to ensnare the weak prey that men today have become. Ultimately to face slaughter of some kind as modern history has proven to often be the case.

You can walk away from the modern world when ever you want. Take a walk into the wilderness and discover your true purpose. To survive in the stars, the mountains and the ocean.

Just as it was a billion years ago before man.


To survive in the wild is the ultimate test of physical & mental fitness. Greater than even the test of war for the worst that war can do is send us back to the stone age.

If you can not just survive but flourish in this “real” world you will have found your true human potential. You will know that the modern world is no longer your master. No longer will it dictate your survival.

So there is a great opportunity for greater balance & perspective.

With this in mind I intend to undertake pure survival training in the wilderness. Alone without supplies for extended periods is the ultimate goal but I will build up to it sequentially.

This will require extreme strength & endurance plus many other skills. Its going to be a lot of fun.

Flickr photostream