ALL BLOGS · MUSIC · SPORT & FITNESS · THE REST

Workouts, Vacation, and Ruminations from the Last Two Weeks.

kettlebell pics

 

Managed 4 workouts over the last 2 weeks I was absent from this blog (3 at the gym and 1 at home).  2 of the gym workouts were at my new gym and focused on metabolic conditioning centered primarily around the crossfit box.  The third gym workout was at my old gym and centered around heavier compound lifting with H.I.I.T. sets between lifting sets.  The home workout was body weight focused with some cardio intervals and a lot of stretching and active recovery.  Also was able to get in some walking and body weight work while on vacation.

 

 

Spent 3.5 days at Emerald Isle on Memorial Day vacation with the family and with the in laws.  Perfect, albeit hot, and sunny beach weather and nice water conditions for three days.  Did have a real scare with my older English Bulldog on the way to the beach with the 3 hour drive. He managed to get severely overheated despite the AC conditions in our vehicle to the point where we had to make an emergency landing and cool him off and narrowly missed a fatal outcome.  He recovered and we took precautionary measures on the trip back and he is doing fine now.  The heavy rain on the way back helped and that rain has continued daily since Monday, 5/28/18, with today being Thursday the 31st!

 

 

 

In this time I was able to watch some sports, MMA and the NBA playoffs.  Most of these events were lackluster so I may not bother to write about them individually.

I was able to listen to great podcasts like Onnit with Paul Check part 2 and JRE with GSP, as well as great music like the new albums by Beachhouse and Pusha T.  I will probably write about those soon.

 

 

ALL BLOGS · SPORT & FITNESS

Workout Log 5/15/18 & 5/17/18

kettlebell pics

 

5/15/18- New Gym 9:45 PM- 11 PM

  • Home warm up and stretch (10 min)
  • H.I.I.T. circuits (5 min/around 50 calories each) beginning, in between strength training sets, and at end. **Rower, treadmill, cycle, battle ropes, turf wind sprints
  • Crossfit box total body strength training including bodyweight excercises, kettlebells, dumbells
  • foam roller at the end (total body)

5/17/18- Home Workout 10 PM – 11:45 PM

  • Inversion table
  • Plyos
  • versa climber circuit (5 min total/1 minute interval all out)
  • Dumbell and body weight excercises
  • shadow boxing/kickboxing  (5, 3 min rounds)
  • Yoga/ stretching
  • Foam Rolling
ALL BLOGS · SPORT & FITNESS

Workout Logs 5/8/18 – 5/13/18

gym image

 

 

5/8/18

Home stretch and foam roller

Gym 10:20 PM to 11:30 PM

  • Total body (body weight focused)
  • H.I.I.T. (5 min sets) at beginning, in between strength training sets, and at the end of workout on treadmill, cycle, and battle ropes (20 min total)
  • foam roll and stretch to end workout

5/10/18

**Tried out and signed up to new gym with many added capabilities and equipment.

Gym 5:30 PM to 6:30 PM

  • Crossfit box workout including kettlebells and TRX (total body)
  • Interval cardio before, between, after strength training including rowing, cycling, and treadmill (25 mins total/5 min sets each)

Home stretch and foam roll

5/12/18

Outdoor basketball drills and shoot around (30 mins in the morning at around 10 AM)

5/13/18

New Gym (12:30 PM to 2:20 PM)

Home stretch and warmup

  • H.I.I.T. cardio rowing (5 min sets) beginning, in between, and at end of strength training sets.
  • Total body strength training focused on legs with heavy weights.
  • Basketball drills and shoot around (indoor gym) for 30 mins after workout

 

ALL BLOGS · MUSIC

The Revelations and Relevance of “Ryan”- Impressions of “Book of Ryan ” an album by Royce Da 5’9”

The Book of Ryan cover

 

Hot off the heals of his second, classic collaboration with the legendary producer DJ Premier with Prhyme 2, Royce stuns us with this solo effort out of nowhere.

In what may be the most mainstream attempt on the album in some ways, and a tag team effort with his Bad Meets Evil partner and fellow Rock City brethren, Eminem, “Caterpillar” is a strange, extended metaphor for the current state of rap from the perspective of these two older rap legends.  Although Royce and Em spend the song talking about how they are the caterpillars and are destroying these butterflies, the better analogy here is how Royce as an artist has morphed into something new and great with the “Book of Ryan”.

Sobriety and self realization has spelled the artistic demise of many artists in the eyes of fans, especially in artistic genres associated with debauchery and hedonism like the gangster rap era that Royce came up in.  Take that away from the artist and many times you are left with an empty soul that has either has lost their edge artistically or is still attempting to sell a fake image of what they use to be.  Royce has gone way past these possible outcomes with this work.  This album shows how brutal honesty, thought , and introspective can work artistically.  How he pulls it off in a music genre that epitomizes the antithesis of this is nothing short of remarkable.  From the Intro to “Woke”, to songs like “Godspeed”, you witness a man who has overcome the pain and suffering of an addiction and life’s tribulations and has recovered and matured and sees a light at the end of the tunnel.  He is gleaming with self assurance and confidence but without cocky bravado and ego, and he constantly reminds us of the ghosts and pain of his past without ever indulging and surrendering in self pity.  He sobered up and grew up and created a masterpiece here.

“Book of Ryan” has all the hallmarks of what makes a classic hip hop album or better yet a great album in any genre.  The guest appearances are minimal which further solidifies the power of this solo effort. When he does have them on, he makes them count and they are relevant choices, like with J Cole on “Boblo Boat” or the NY all star line up on “Summer on Lock”.  Just when you think you are witnessing a personal memoir as an album,  with the story telling on songs like “Outside” and “Strong Friend”,  Royce the emcee bites down on his mouthpiece and delivers vintage performances like his verse on the aforementioned “Summer on Lock” and the song “Legendary”. Like a lot of hip hop classics you have skits and the Royce’s skits are powerful and well done and all relevant to the theme of the album.  Also his interjection of humor goes a long way and sounds totally natural whether on skit or within song verse.  The choice of production, song length, and structure all are fitting to the overall theme and are strong but play a secondary role to his powerful lyrics and stories.  His versatility as a musician is showcased throughout this album as well, as he changes up his cadence, delivery, tone, and you even get to hear him sing certain passages and quite well I might add!  The album’s title and reference to “Ryan” talks a lot about seeing the world through the eyes of his dad and his relationship with his dad, and is a brilliant cryptic take on his own life, sobriety, and achieving manhood. Overall, despite the absurd prolific output here (count it, 21 tracks) everything is seamless and comes off as a well crafted, well thought out, and cohesive from beginning to end.  It never manages to lose the attention of the listener and there is a dense work with much to unpack, so it bears repeated listening, yet manages to never get old or fatiguing after multiple listens.

Modern Rap can learn a lot from this work.  The articulation of self and feelings that Royce manages to convey, so unabashed and unapologetically is refreshing and you just don’t see it these days, especially in this kind of music.  His surrendering of ego and his honesty about his battles with addiction are so relevant in the modern space of human existence.  He tackles the issues at the forefront of modern life and has made a profound statement that all people from all walks of life can relate to.  His organic choice of music and lyrics combine synergistically and turn this to a very sophisticated piece of art that any one can enjoy and study for a long time.  It is a modern manifestation of hip hop evolved that is capable of changing the landscape of what this music is, can be, and should be.

 

 

ALL BLOGS · SPORT & FITNESS

Workout Logs: 5/1/18-5/6/18

kettlebell pics

 

5/1/18- Gym (10: 20 PM to 11:25 PM)

  • Home warm up stretching and inversion table
  • Total body strength training ( compound/body weight focused with heavy dumbell sets)
  • H.I.I.T  cardio sets (5 min) before and after workout and in between strength training sets

5/3/18- Gym (10 :30 PM to 11:30 PM)

  • Home warmup (foam roller)
  • Total body strength training (compound, heavier weights, and stretching)
  • H.I.I.T  cardio sets (5 min) before and after workout and in between strength training sets

5/5/18- Home active recovery (foam roller and stretching)

5/6/18- 30 min outdoor basketball drilling and shoot around

ALL BLOGS · MUSIC

Impressions: “Dirty Computer” album by Janelle Monae

dirty computer cover

 

Janelle Monae has quickly risen to my favorite “diva” among her contemporaries, however she is much more than that.  In only her third album she has really peaked as an artist and her ever growing and critically praised  Hollywood acting career further prove that she is a “true tour de force” and can do it all.  She reminds me of a futuristic Lauren Hill if you will.  As a matter of fact when she says she is from the future I believe it.  The scope of her talent and depth of her art whether singing, dancing, or acting seem extra terrestrial, otherworldly, and hard to define and categorize when considered in the context of her fellow modern entertainment peers.  As a matter of fact her recent admission of being “pan sexual” sums it up best and truly personifies thos multi-faceted being from another time and place, that we call Janelle Monae.

Just like her first two albums, the production and structure is cohesive, entertaining, and captures her wide gambit of talents from beginning to end.  Actually this third effort is the best one yet and I think she pulls this off by the going in a confident and explicit direction with tracks like “Screwed” and “Pynk”.  The opening and title track “Dirty Computer” produced by the legendary Brian Wilson, lays a brilliant foundation for what is to come on the album.  Not only does the analogy of her being a virus laden computer afflicted with the filth and dirt of cyber sin brilliantly sum up the modern onslaught of information we deal with today, it also sets the tone for the aforementioned more explicit version of Monae that we get to witness.  Each track is a show case of this women’s incredible array of artistic skill such as “Django Jane” in which she brilliantly displays her vocal prowess as an MC and with one track easily eclipses the efforts of fellow female MCs like Cardi B and Niki Minaj, not to mention a whole generation of modern male Soundcloud, dare I say “MCs”, or “rappers”.  Her choice of production and ability to capture the producers signature sounds like on “I Got the Juice” with Pharrell cannot be understated and never seem contrived or derivative of that producer.  Her work with her mentor, the late, great Purple one continues, the long legacy of beautiful, talented divas that he was able to discover and groom, and as a matter of fact she establishes her position as the best among them.

 

ALL BLOGS · BOOKS & FILM

Currently Reading…

own the day cover

 

Own the Day Own Your Life – by Onnit founder Aubrey Marcus

This is a  profound and easy to read book about  optimizing a single day from the morning when you wake up to evening when you go to sleep.  In the vast world of self help and improvement literature, this one stands out for it’s easy to follow guidelines, easy to understand concepts, and both it’s humor and very relevant modern references.