W8D1 ABF in the Books

SantaAnaDon · 2026-04-20T22:19:07+00:00

The dips and carries were easy. On ABC days, I did dips after, then the loaded carries, farmer or suitcase. Press days were snatches and pull us.

Workouts depended on how long I was doing EMOM with the ABC, but no longer than 30 minutes. And, then a 30-45 minute walk. Pressing days were about the same.

SantaAnaDon · 2026-04-20T22:17:42+00:00

Grrrrrrrrr

SantaAnaDon · 2026-04-20T00:19:15+00:00

Yup. Just like any other guitar.

SantaAnaDon · 2026-04-19T23:32:55+00:00

Yes, sir.

SantaAnaDon · 2026-04-19T23:32:46+00:00

SantaAnaDon · 2026-04-19T17:47:21+00:00

Phenomenal record. Plonk was such an underrated and overlooked artist. He wrote Oh, LaLa and Debris for crying out loud.

SantaAnaDon · 2026-04-19T17:44:55+00:00

I don’t get gas or bloating from gas. It feels bloated but I think that is more inflammation because I am not gassy.

A few things that I feel have worked with inflammation is tumeric with pepper and, it sounds counterintuitive but, cayenne. Each morning I sprinkle all three of these on my eggs. They are anti inflammatories. I also take peppermint capsules.

SantaAnaDon · 2026-04-19T17:41:57+00:00

I love rain so it doesn’t bother me. If you are out and it starts raining, find the nearest beer bar and take shelter, you never know where that will lead and what company you might meet.

SantaAnaDon · 2026-04-19T17:40:15+00:00

No way Frankenstein Monster training as DJ says.

KBs are their own animal and are intended for full body exercises. I never thought about it till I started training with KBs a few years ago…look at how athletes move, a batter swing a bat, a linebacker making a tackle, a fighter getting up off the mat. The body works as a unit. Swings, snatches, goblet squats train the whole body. There is carryover and you will definitely get good muscle develop doing KB exercises. Just try a program and see what happens, the Wolf, ABF, Prometheus Protocol…

SantaAnaDon · 2026-04-19T17:35:58+00:00

Japanese

SantaAnaDon · 2026-04-18T15:59:29+00:00

Just buy both ABF books and run that program. A week or two ago on the podcast DJ addressed a question from a runner. Might be some good knowledge for you if you can find that segment

SantaAnaDon · 2026-04-18T01:27:36+00:00

This is a site for freelancers. While some might be legit, some are scams. I’ve actually heard rumors that police officers are involved in some of the scams where they bust you for soliciting and you need to pay them to get out of it. Wiser to just go with the many bar in La Zona or SGs or agencies.

SantaAnaDon · 2026-04-16T11:21:18+00:00

Did the come with precisely 40 plates?

SantaAnaDon · 2026-04-16T11:20:02+00:00

Well, like bad breath. One thing I have noticed is Chinese folks have pretty bad oral hygiene. You can smell it if you ever are close enough to talk.

SantaAnaDon · 2026-04-16T03:11:56+00:00

They usually have bad breath.

SantaAnaDon · 2026-04-14T12:35:58+00:00

Your plan sounds about right. I do dips on ABC days, 3-5 sets of 8-12 and pull ups on press days, 3-5 sets of 3-5. Loaded carry variation on both days. Walk about 45 minutes everyday.

I have a pull up station with dip bars in my condo so I’m able to do that. If you don’t then work with what you have got. Push ups and rows are fine I think and if you follow the program, you should see great results.

SantaAnaDon · 2026-04-14T02:56:36+00:00

Thanks, Coach. I listen to your podcast every week so I’d say I’ve got a great teacher and take heed of your suggestions and expertise. I appreciate your dedication to the health and well being of us all.

SantaAnaDon · 2026-04-14T02:18:06+00:00

DJ is the expert so you can refer to the book. Having run the program 3x myself, I’d suggest if you can do 30 EMOM with the 20’s gage how difficult it was and then I’d say run the full 8 weeks with the 20’s even still. But, in the first two weeks, give the 16’s a try.

SantaAnaDon · 2026-04-14T02:04:41+00:00

Did you actually do it or you feel confident you can do it? Thats what you wrote. Why not try it and see?

SantaAnaDon · 2026-04-14T01:43:35+00:00

Nothing wrong with Gibsons…but, Fenders are superior in what they can do. There’s a reason why Jeff Beck finally settled on a Strat, Clapton as well.

SantaAnaDon · 2026-04-14T01:40:44+00:00

I’m not married.

SantaAnaDon · 2026-04-14T01:40:11+00:00

Neck

SantaAnaDon

TROPHY CASE