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Monday, February 28, 2011

I'm a mother lover, you're a mother lover, we should love each other's mothers.

wow, today I really felt terrible. Didn't sleep last night studied all weekend. Had an exam today, 2 the rest of the week and three the next. Needless to say I am Pizumped.

On an awesome note. My 12" log came in today from Pitbull. I did a few reps and boy ya, it hit me in all the right places. My shoulders were hurting(not in a good way), back hurt and even my knee a little. Definitely an ergonomic piece of equipment!

Deload week, perfect timing. No overhead pressing or deadlifts - shorter workouts

Dynamic warmup - didn't stretch for a day and could feel it, pretty lame.
2 x 25 mini band no money
2 x 25 mini band pullapart

Cable Press Lo-Hi 4 x 10 ez SSw/10lb MB slam 4 x 10
(Subbed these for the clean and press)

DB Bench - need more 25's
60 x 8
85 x 5
100lbs x 17 - new best

Ring Reach and row 2 x 15/arm

1 arm pullup work 2 x 3-4
DB Windmill 2 x 15/side

Axle buddy curls 8,7,6... w/85lbs

Nothing to write home about. Strength going up. Was surprised about the PR on DB Bench despite the dump haze I felt like I was getting lost in.

And now I eat

6:00am - 2 chicken drum sticks (organic cage free blah blah)
Sheep's milk cheese (Raw/grass fed blah)

8:30 - 2 eggs with spinach and cheese from above

Handful raw walnuts
3 sweet potatoes
2 chicken drum sticks

2 sweet potatoes
2 chicken drumsticks

5:00 - 1/2 shake of...
4 bananas
5 oranges
2 grapefruit (I had some fruit that was going bad)

6:00-7:00 20g BCAA and water - figured I was deloading, no need for a ton of BCAA

7:30 - 1/2 of shake

9:30 - 3 eggs
2 chicken drumsticks
sweet potato fries

Supp a dups:
5-10g fish oil
vitamin D3 - 2,000 iu
Digestive enzymes with Betain HCl w/each meal
Probiotic (4 strains taken empty stomach w/water in the moaning)
about 2-3 good old fashioned liters of well water per day.

Friday, February 25, 2011

New Jersey Turnpike

What you know about switchin lanes holdin wood grain?

Off to north jersey for training this weekend. I'm loving working with clients again. Puts a smile on my face.

Dynamic warmup

Handstand/planche + front lever practice

Power Clean from floor SS w/1 leg tuck jump
95 x 5
135 x 5
185 x 3
205 x 1
225 x 1
225 x 9 in 60 sec. hate this freaking exercise, don't know why I suck so much at doing these correctly.

Tweaked my rt. knee a bit on the tuck jump. Not bad at all. Deload next week anyway.

Tire 550lbs
Tire + Matt sitting on the tire toward my side x 5

Sand Bag Carry 220lbs 3 x 100-120' Not tough, had more in the tank.

Band Jack Knife 3 x 10-15

Eating grains in the turnin lane (never)

venison/ground beef w tomato
3 sweet potatoes with olive oil

5 small chicken eggs with broccoli

venison/ground beef w tomato
3 sweet potatoes with olive oil

1/2 shake 4 bananas, 1 grpefruit, 4 oranges, strawberries

5-6:30 40g BCAA + water

7:00 rest of shake

Dunno what I'll eat tonight. If steph didnt make anything then itll be the same as lunch!

Thursday, February 24, 2011

Top down, chrome spinnin

2/24/2011 training - steady getting stronger

Dynamic Warmup - focus on ankle/hip/shoulder/thoracic mobility
Band No Moneys 2 x 25
Band Pullaparts 2 x 25

Bench Press
135 x 5, 5
185 x 3, 3
205 x 3
225 x 3
245 x 1
265 x 1
260 x 7
230 x 13 - close to my best, bench is coming around. Goal for end of May is 350 bench - old best is 330

Strict Pullup neutral grip
BW x 10
15lbs x 8
25 x 6
10lbs x 10
20 x 8
30 x 6 - man do I suck when I do these strict.

SS w/Half Kneeling Band Chop Lo-Hi 4 x 15/side

Band Face Pullaparts (double contraction - got this from strength coach Christian Thibadeau) 3 x 10-15

SS/w Ring Bubka to back lever 3 x 3

Dumbbell Supinate to Pronate curls 3 x 10,9,8

Honda Civic Uphill car push 2 x 100 steps

Riding dirty - Me Eats

Ground venison, grass fed beef (75%) tomatos and a crapload of spices - I made 3lbs of this last night, lasts me a few days
3 mashed sweet potatos with butter(raw grassfed)

Ground beef/venison w/tomatos
1.5 sweet potatos and butter
Salad - Made my salad for the week last night ingredients: baby spinach, romaine, carrots, tomato, celery, apple,broccoli
Salad dressing (olive, almond oil, apple cider vinegar, spices)

1.5 sweet potatoes and butter
ground beef/venison + tomatoes

4 oranges, 2 grapefruits

6:00-7:30 - 40g BCAA with water

8:00 water and raisons

4 sweet potatoes baked into french fries with olive oil
salad + dressing

Tuesday, February 22, 2011

paleo diet

Forgot to put my eets in

Grass fed liverwurst (beef, kidney, liver, heart)
Raw Almonds

3 sweet potatos

Salad with walnuts

1/2 Preworkout shake 1 banana 3 oranges, 2 grapefruit, strawberries
Dried cherries

6:00-7:30 - 40g Branch Chain Amino Acids + H2O

7:30pm - other half of shake
organic raisins

Salad (lots of veg)
Dressing(olive oil, apple cider vin. walnut oil, spices)
4 sweet potatoes
Tuna (not from can)

Game over

We be Clubbin

Man my workouts have been feeling great lately. I think I hit a sweet spot with my nutrition/supplementation. We'll see. Hope the trend continues. I'm at an all time monstrous weight of 175lbs(thats sarcasm). Feeling like a rockstar. Excited my strength is good here. Another goal for spring break. Build a gate from my gym to the park next door to do yoke/farmers walk. I've been doing all my farmers walk in a 20' building. Not the best.

2/22/2011 - deadlift day....

Dynamic warmup

Deadlift - SS w/braod jumps 3 x 5
135 x 5, 5
225 x 5, 5
275 x 3
315 x 3
365 x 1
385 x 1
405 x 10 - dead stops no belt/straps - new best buddy boy.

Farmer's walk SS w/band fallout 4 x 10
110lbs/hand x 20'
200 x 20'
270 x 20'
300 x 20' - felt great. Right up
320lbs/hand x couple steps All time new best. No belt

L-seat practice on floor 4 sets
Farmers Shrugs 220lbs 3 x 30-35 reps
Human Flag business - Got some cool tricks going with this now. I'll have to get a video at some point.

Monday, February 21, 2011

happy to be alive!

Had a ballin day today. School is chaos right now, high levels of work but I'm diggin all the learning I'm doing right now. I've got a few goals for spring break / break between spring and summer semester.

1. Visit the active release chiropractor down the road to learn some more. That dude is smart and is helping lots of people.
2. Visit a ROLF practitioner and learn some more about em.
3. Read like a book warrior
4. Go through some more mobility WODs. That dude rules.
5. Love my girlfriend and family some more(I should have put this one higher)
6. Keep killing my training and nutrition.

2/21/2010 - training

I got the heater up and running for the first time all winter. Perfect time to get it working now that the weather is breaking.

Dynamic warm up

Axle clean once and Jerk for reps SS w/60lb MB Slam 2 x 10
85 x 5
125 x 5
175 x 2
195 x 2
215 x 2
220 x 9 - last rep probably would not have counted but I'll count it because I like to stroke my ego. Strength has been going up like a boss.

Flat DB Press SS w/ring reach and row(feet elevated) 2 x 15, 10
60lbs x 5
80lbs x 5
100lbs x 15, 10

Axle Curl - embarassingly weak - 105 x 8, 85 x 10, 8
Pullup and 1hand pullup work 3 sets various reps
DB Windmill
60 x 8/side
80 x 8/side
100 x 8/side

Getting my eat on. Didn't get as many veg today as I should have.
Bone broth soup w/celery carrots (like half a liter of it)
2 hardboiled eggs

3 sweet potatos with olive oil
1/2 hamburger (venison, 75% grass fed beef - stepping my fat game up)

3 sweet potatos with olive oil
couple slices of Beef Head Cheese (grass fed beef, kidneys and heart) I'm a carnivore
1 hamburger

5:30pm - should have eaten earlier - working on school work instead
1/2 of shake with 2 oranges 4 bananas, strawberries
2 bananas

6:30-7:30 - 40g BCAA with water (branch chain amino acids for the noobs out there)

8:00pm - rest of shake

salmon (wild caught)
Salad with veggies and lots of olive oil
mashed sweet potatos w/butter and walnuts

Call it a day. Time to get my learn on.

Saturday, February 19, 2011


Missed posting yesterday so here it is.

Dynamatronic warmup

Human Flag/Handstand/Planche work

Power Clean from floor(I suck at these...)
95 x 5
135 x 3
185 x 3
205 x 3
225 x 1
245 x 1
255 x 1 - well, not far off my alltime best really. Will be doing hang cleans in the next cycle. (I love those!)

Super setted with power skips - Keep in mind I live on a property off set from my neighbors. My gym is in the middle of 10 acres of property, no one is around us. Or even close. Matt was embarassed to do these because he thought some one might see him from the road about 200 yards away. And I don't blame him, these look pretty stupid.

Tire floops. Used my 550lb tire. Really light, not much of a workout by itself (as far as getting stronger to lift really heavy tires, its relative!) So I had Matt sit on the side I flipped. Wasn't having much luck with it. Tons of water everywhere that splashed out from flipping. next week will be better.

Stone a lones
First time doing atlas stones in 4 months? Weather is finally better today so I gave it a whirl.
I have stones weighing 200, 220, 240, 260, 280, 311. I did atleast one set with each stone, trying to get it as high as possible. My 311 load was terrible. Couple shoulders with the 200 stone too. Man how I miss tearing duct tape off my arms and rubbing baby oil all over my body to remove tacky.

Band resisted Jack Knife x 20, 15, 15

Diet: I'm trying to recall from yesterday so bare with me.

3 sweet potatoes cooked w/olive oil
4 eggs from home
1 avocado

11:00am - ate half of this meal
3 sweet potatoes w/olive oil
Last bits of the curry turkey with veggies
Salad w/dressing (olive oil, walnut oil, spices, apple cider vinegar)

2:00p - - ate other half of this meal
3 sweet potatoes w/olive oil
Last bits of the curry turkey with veggies
Salad w/dressing (olive oil, walnut oil, spices, apple cider vinegar)

4:30 - preworkout
1/2 of a shake I made with
1 grapefruit juiced
2 oranges juiced
4 bananas

5-6:00 - periworkout 40g BCAA and water

7:00 -
Other half of shake
3 sweet potatoes w/olive oil
1 chicken drumstick
1 lara bar
No rhyme or reason with this meal. Was running late to get to Stephs and threw this together

9:30 - steph made me dinner!
lots Caesar salad (real deal home made) lots of dressing
2 chicken drum sticks
1 coconut ball

9/19/2011 - not a training day, thought I;d show what i eat when i'm not training.
chicken drum stick (leftover)
5 coconut balls (coconut, cocoa, walnuts, stevia)

Almonds - 2 handfuls

Chicken drumstick
Handful Almonds

Handful Walnuts

its 3:00pm and I'm about to eat again. Lower carb day because im not training. I still need to make sure I keep my calories up. Cooking burgers tonight with grass fed beef and ground venison. Probably accompany it with a big salad, lots of oil.

Thursday, February 17, 2011

2/17/2010 - Bench press and delicious chicken

Well hello good sir.

Dynamic warmup - adding in some shoulder health exercises, band no moneys and band pullaparts

Bench Prooos - man this went down the sharter when I lost some weight. On the way back up though. SS this w/explosive pullups 4 x 5
95 x 3
135 x 3
185 x 3
205 x 3
225 x 3
245 x 3
265 x 3
275 x 3 - not too tough, not where I want to be though.

Ring Reach and row 3 x 10
DB Windmill 3 x 10 @60lbs
Front Lever work 3 sets of different BS

Car Push - Honda Civ - 5-6 sets of about 40-60 steps up and down hills. Nice gasser.

Food intaktion - I know it looks like I eat a buttload of carbs and I generally recommend people take in less then this but keep in mind a couple things.

1. I'm looking to put a little weight back on, not maintain right now, and especially not lose weight. (notice my food of choice to gain weight is carbohydrate, hmmm I wonder if its good to eat carbs if I want to lose weight?) I also compete at a high level in strongman.(ie: I train like a lunatic, I'm burning through some foodstuffs) Hey man, say what you will but I always feel that some more carbs in the diet makes ya stronger, probaby because it makes you gain weight! If I wasn't looking to get stronger/put some weight back on I wouldn't be doing this many carbs.

2. I'm not taking in carb sources from grains at all. Grains tend to be super dense in carbs and they are notorious for causing digestive problems, weight gain, insulin insensitivity and therefore a huge list of chronic illness.

3. I don't eat carbs like this on weekends/days I don't lift. I don't post on these days but my carb intake from tubers(potatoes) and fruits goes way down on these days. I recently read from Dr. Cate Shanahan that blood glucose levels of 90 and above cause glycation(sugar sticks to protein in our body) and this is bad. One of the reasons why diabetics have trouble in so many ways. And it is way to easy easy to get your blood sugar levels above 90 mmol/L.

4. And this is probably just an excuse for me to eat more carbos...

8:00am - I know I've been eating excessively when I have no apetite in the morning.
man, i forget what I ate 12 hours ago... uh
Bowl of my ground turkey veggies and coconut milk curry phantasm.

Salad w/veggies and my dressing
1 avocado
2 sweet potatos and olive oil
about 1/3 cup of my turkey mess

2 sweet potatos
1/3 cup of turkey mess

5:30 - 1/2 preworkout shake - 4 bananas, strawberries, 2 oranges, 1 grapefruit

6:00-7:00 - 40g BCAA in water. I know its a ton but coach poliquin swears by it, thought I'd give it a shot instead of denying one of the smartest strength coaches out there.

7:30pm - other half of shake

9:30 - Din a lin
4 sweet potatos with olive oil and spices
salad w/veggies + dressing + walnuts
3 chicken drum sticks - cage free organic - loads of spices, can't get enough

Tuesday, February 15, 2011

2/15/2011 training

Well hello there my friends. Called up big Steve Liberati over at crossfit tribe and he gave me some solid advice for achieving some goals I've had lately ie:

Apply some more of the knowledge I've been learning lately (physical therapy school, all those freaking books, I'm a huge nerd!). He's giving me the oppurtunity to be part of his system over in pennsauken and do some teaching/learning/experiencing! Love it all.

Now for the boring stuff!

Long dynamic warmup - seriously takes me 15-30 minutes depending on how I'm feeling. Recently added in some stuff to strengthen the shoulder external rotators, posterior delts, scapular retractors/stabilizers. As well as some hip/core strengtheners/integrators. All stuff to keep me healthy so I can continue to do crazy stuff in the gym.

Deadlifts - no belt/straps SS w/Split Jumps x 10 between sets of deads
95 x 3, 3
185 x 3, 3
275 x 3, 2
325 x 3
365 x 3
415 x 3
435 x 3
455 x 3 - pretty happy with this. Considering the weight I've lost lately and that I haven't been pulling from the floor lately. I know it will shoot up in the future. Thats what gets me really pumped.

Strict weighted pullup SS w/Pushup position band draw in 4 x 15-20
BW x 10
25lbs x 10
35lbs x 7
40 x 5
25 x 7
BW x 8 - freaking hard done strict, no swing straight up. Big difference.

Met-con - getting ready for sectionals, gonna be part of crossfit Tribe

8 squat cleans @ 135lbs / 10 pushups / 12 box jumps - 8 min AMRAP

3 rounds and 7 squat cleans. First time doing metcon in a few months. Took it slow. Squat felt great, all the stretching has really made the squat comfortable. Actually looking forward to squatting thursday...

Diet sir!

Turkey curry (ground turkey, coconut milk, onions, mushrooms, tomatos, buttload of spices)

Big butt salad(same thing I made yesterday)
1 avocado
Lots of home made dressing
About 4-5 potatos worth of sweet potato fries
more turkey curry

5:00 - preworkout
1/2 shake - 4 banana, 3 oranges, 1 grapefruit juiced

6:00-7:30 - 25g BCAA in water

8:00p - postworkout
Rest of shake
about half a breast of chicken.

Oh ya. I also supplement with 5g fish oil 2 times per day. At night I take 2000iu vitamin D3 and a ZMA supplement (zinc and Magnesium) - ZMA gives me crazy dreams (and a good night's sleep) I've woken up a few times because the dreams were so vivid.

Monday, February 14, 2011

2/14/2011 traino

Well, I have a practical tomorrow morning and another exam wednesday so Ill keep it brief

Dynamic warmup

Axle 1clean and Jerk
95 x 3
125 x 3
175 x 3
215 x 2
240 x 1
240 x 3 - had a little left in the tank. Coming back quick

SSw/40lb MB slams 4 x 5

DB Bench
100lbs x 13, 12

SS w/lo-hi chops 4 x 8/side

Rope Climb (start on butt, all arms) 10'
2 ascents x 3 sets

SS w/Depth Pushup 3 x 8

Ring Bubka 3 x 2 technique work

SS w/Axle Curl 3 x 5-8 @ 105lbs

1 arm pullup work - other arm assisted 3 x 1-2 / arm

Good eats

Ground turkey fried with olive oil and mushrooms tomato onion spices

Ground grassfed beef and venison w/coconut milk, onions,apples and spices

5:30 preworkout - 1/2 shake with 4 bananas, 3 oranges, 1 grapefruit, strawberries

6:00-7:30 - training 25g BCAAs

7:30 - rest of shake + 1/2 chicken breast

Salad (made for the week) with...
romaine, spinach, carrots, celery, broccoli, onion, apple
Dressing made with olive oil, walnut oil, apple cider vinegar
About 4-5 potatos worth of sweet potato fries
1 cup of curry turkey (ground turkey, tomato, onions, coconut milk, curry powder and spices)
*Holds me over the next few days.

Thursday, February 10, 2011


Its a winter wonderland!

Everything is frozen outside today. Made for some extra fun.

Dynamic warmup

Handstand practice and human flag progressions

BB Power clean from floor SS w/lateral jump x 4/side
95 x 3
135 x 3
185 x 3
205 x 3
225 x 3
235 x 3 - rusty on these. I'm sure it will go up soon.

Sand bag pick and carry
Lots of warmups then 215lb bag pick it up, walk 15' turn around bring it back and drop it. Then pick it up and do it again. I got 4 rounds in 1:10 - unruly bag

tried my luck at the 300lb bag but couldn't walk with it. I made the bag, soon it will be easy.

Band Fallouts 2 x 10

Went out into the darkness for a couple of flips w/the 550lb tire. Easy weight. Alright so i go outside and can barely get my fingers under the tire. Its stuck in the grass. Then I finally get a good grip and... its frozen to the ground. Alright. I ask Matt to help pick it up. Now we're talking! After a few warmup flips the water inside the tire bounced around and got the lip of the tire wet. No big deal. I go away and set up the sled for a tire/drag medley. Come back and the entire lip of the tire is covered in a slick sheet of ice. Great. I actually manage to budge the tire off the ground and the other end of the tire does not catch into the ground I just end up sliding the tire over the ice that formed from water spilling out of the inside of the tire. i gave up after that. Winter is awesome!

Sled Drag Fails
Did a set with about 480 lbs across grass. I didn't do another because Matt slipped on the frozen ground and narrowly missed blasting his face on the ground.

i put the tire inside and hope next week will be as fun as this week!

They see me eatin, they hatin

4 small farm eggs w/caramelized onions and mushrooms

Shake made with 1/3 can coconut milk, 2TBSP raw grassfed heavy cream (tasted like cheese, this was a bad idea) and freshly juiced grapefruit and two oranges

1:30 - 4 coconut balls while riding wheelchairs in class.

3:15 - Salad from the day before with tuna salad

5:30 smoothie w/a mother load of citrus fruit. 4 oranges, 2 grapefruits, 1 banana, strawberries

7:30 rest of smoothie

10:00 - Salad with tuna salad
home made sweet potato fries with lots of olive oil and spices.

Suck it trebek.

Wednesday, February 9, 2011

2/9/2011 training and diet

What up. I've decided to start writing in my diet as well, so people have an idea of what I eat regularly. I'm a weirdo in this regard so bare with me.

2/9/2011 - I've been setting everything up in my gym before I start lately. this really lets the session travel smoothly and quickly, I like it.

Long dynamic warmup

Bench Press
95 x 5
135 x 5
185 x 5, 5
225 x 5
245 x 5
255 x 4
SS w/Rope Explosive Pullup - I attach a rope to the ceiling and hang about 2-3 feet below the ceiling. I pull myself up as fast as possible and try to grab the ceiling rafter with a free hand
4 x 4 grabs on this one

Ring Dip (These are mighty hard when their is a lot of line above the rings.)
BW x 12
25lbs x 12
45lbs x 12
70lbs x 7,1,1,1 - rest pause style
SS w/Chinup - chest to bar no momentum (boy do I suck at these)
x 11, 8, 6, 6

1h pullup (band assisted)
3 x 2-5 (green and blue bands)
SS w/Green Band hi-lo Punch Press 3 x 10/side (takes a lot of gas to do these, fun too)

Iron Cross practice on rings
SS w/Hi-Lo Band Lawnmower pull 3 x 10/side

9:00 am
Tuna salad(made with apple, carrots celery, home made mayo w/olive oil)
4 coconut balls (unsweetened coconut, unsweetened cocoa, walnuts, stevia - I made some other types too

Salad (few types of lettuce, apples, celery, carrots, onion, tomato)
tuna salad on top
1 avocado
Lots of salad dressing (olive oil, walnut oil, apple cider vinegar, spices)

4 coconut balls - (unsweetened coconut, dried cherries, chopped almonds, stevia)

5:30 preworkout - drank half before training
Smoothie w/
2 sweet potatos (boiled)
2 bananas
2 oranges (juiced)
1 grapefruit (juiced)

7:30 - other half of smoothie

3 mashed sweet potatos w/butter(grass fed, raw) and heavy whipping cream (grass fed, raw)
Salad from earlier with tuna salad
4 small eggs(from my dad's chickens - fresh eggs sucka)
1 avocado

SLEEP! been getting to sleep by 10:30 every night. Getting atleast 8 hours. Except for the occasional, "crap I'm not going to finish my homework before 10:00" bull. Also sleep a little later on saturday night. I'm out! Time to go watch modern family.

Tuesday, February 8, 2011

2/7 and 2/8


Been stretching every day now at lunch. Feeling good and getting pretty flexible. Staying injury free baby. Have a stretch club going on with my fellow physical therapists at school. We're so cool!


Dynamic warmup

Honestly I forget everything I did yesterday. hold on..

Axle Clean and Jerk (Clean once)
worked up to 225 x 4 - had some in the tank first time doing this in a while. It will go up I'm sure.

SS w/MB Slam 4 x 10 @40lbs

DB Press
100lbs x 12, 8

SS w/Band Chop Hi-Lo 3 x 10/side

Rope Rack Climb 3 x 8-10

SS w/Explosive Pushup

1hand pullup work
ss w/axle curls
ss w/ Ring Bubkas


trained for the first time with vibram five fingers and they're awesome. Everything went awesome except I couldn't feel my little toes afterwards. Yes!

Dynamic warmup

Front and Back lever work / Planche Pushup work

Reverse green band DL (-60lbs at bottom, free at top) beltless
185 x 5
275 x 5
365 x 5
425 x 5
455 x 5

SS w/tuck jumps x 10

Farmers. Only have 20 ft to walk so I worked up to 265 and did as many walk/drop/turn around/repick and go back where I came from in 60 seconds. Got 5, so thats 5 picks and 100ft' walked in 60 seconds.

SS w/kneeling jumps

Farmers Shrugs 3 x 25 @250lbs

SS w/Band Fallouts 3 x 10 - getting better at these.

Wednesday, February 2, 2011

2/2/2011 - Where my dogs at


Back. Been sitting in the middle of a deload week twiddling my fingers and making new stuff for my gyms.

New Additions

215lb Sand Bag
300lb Sand bag
100lbs of chain courtesy of the man myth and legend Chris Skvir
Pulley system to do assisted one handed pullups
Some smaller chains and carabiners to do goofy stuff
Propane heater - I'm really afraid of blowing up from a propane explosion now.

Well today was a mish mash of shtuff. I twiddled my thumbs for a bit, did some band stuff, did some cable stuff. Then I did some handstands and hand walking. Some pistols 9I'm getting better!)then I did some human flags and variations of that. I danced by myself to DMX in the cold and dark. All in all, a good session. Looking forward to some strong training coming up next week after this deload. Going after that elusive one handed pullup... Or I'll get bored of training it and get stopped short like I usually do!