Recovery And Training While Sore

 On Saturday And Sunday, I did 500 Hindu Squats using the Deck Of Cards. Been some time since I've done that many but I chose to do them and I'm glad I did it. Yesterday, I decided to do a little recovery training since my thighs were sore and felt like rocks. Working with the Dopamineo Band, focusing on technique and movement doing my usual pushing, pulling, squatting and core. Not going as fast as I normally do but that's ok. Still managed to do 500 Total Reps of the circuit of 5 Exercises with the the only rest was marking it off.

Doing the Hindu Squats again was fun and putting in another form of cardio. When it comes to the cards (which I've written about before), it's one of my top favorites for a workout because although the destination is the same, the route to get there is never the same so you're getting unexpected amount of reps. Here's the idea of how to get to 500...

King/Queen/Jacks are 10

Aces are 16

Jokers are 50

2-10 are as is

Tally up the suits for them, it'll get you to 500 Total Reps for the whole deck. In my opinion, it's best to have the jokers near the start of the deck cause you can get those out of the way and hit up the rest of the cards. If they're towards the middle or even the end you'll be screaming "FUUUCCCKKK" unless you're some kind of sadist like Gotch or a Iron Mike Sharpe then by all means go nuts if you can do it. Done enough decks of this to know that when it comes to that, just fucking do it lol. 

Now, being sore doesn't always mean you had some great workout, it's really pushing yourself working muscles or a long stretch of a workout you haven't done in some time or ever. Being sore sometimes can be a good thing because it's more of a lesson than anything. It gives you insights that you can make a choice to do a session the next day or rest up all together. Personally, I choose the former and won't go as nuts, do lighter things or focus on Isometrics where I can be just as intense but it's not going to make me any more sore. For yesterday, I picked doing the band and stretch the muscles while utilizing tension and technique. Felt great and moved efficiently. That's the beauty of training everyday, you can go hardcore one day and focus on something the next and still feel like you got something out of it.

There are debates on recovery, some say it's not necessary and just let the body adapt, others are dogmatic about recovery being absolutely needed when it comes to muscle growth and using it to avoid injuries; for me, I'm in the middle for the reasons where recovery has its perks but I'm not going to sit on my ass and not do ANYTHING. I believe in listening to the body and although I also believe in the adapting aspects, it's important to know you don't have to go as crazy about it. The body will heal up from the breakdown of the fibers whether you rest completely the next day or not, it's really an individual thing. I like doing lighter stuff such as band work or DDP Yoga or crawls or whatever that isn't as intense but I can keep moving and keeping that blood flowing. Even in my 40's, I recover rather quickly than the average person in my age range. It's because I'm aware of what body is doing and what it can do rather not what it can't, that's the biggest difference. Many focus on the can't and inadvertently put up this wall of what can be done. 

I'm still recovering when I do lighter stuff and when things are recharged, I'm back at it with a vengeance. It becomes a cycle at times but I rarely ever get sore, so when I do, I know what to adapt to. That's coming from decades of training and understand what the body is capable of doing. You can do it too, it may be difficult to understand it at first but once it becomes a habit and practically a second language so do speak, it becomes clear to what you know you CAN do on any given day of the week and never having to need a "rest" day. Quite frankly, I have no idea what a REST day is anymore.

You have abilities beyond of what you're being told. it's a matter of what choices you make and what you are willing to work with at any given moment. I don't believe in going extreme all the time cause what's really the purpose of that? To be some kind of superman or to keep up with someone like a Tyson or a Herschel Walker? These guys had a completely different focus on what they needed to do, these were professionals who trained for specific sports and pushed themselves to the brink of what 99% won't be able to do or even should do. I'm not saying don't push yourself but don't even begin to compare yourself to the GOATs either. You are one person, one body, one mind. It's awesome to admire them and do things beyond your own abilities but at the same time, comparing yourself to a world-class athlete is like comparing Jack Nicholson and Hulk Hogan on acting in films. Train to make your abilities better and if you do have aspirations to be World-Class, be the first you, not a second to someone else. I have admiration and respects for guys like Michael Jordan, John Grimek, Frank Gotch, Pele and even Tyson & Walker but I sure as hell know I'll never be on their level and don't NEED to be. I'm only me and I can only be the best version of myself and that's part of the journey.

Recover well, recover smart and if you are sore, keep at it but don't kill yourself, find ways to keep things flowing and having each session be lessons on what you're capable of. Be aware of yourself but don't give up on your journey. You got this. Be amazingly awesome and kick ass. 

Unleashing Legal Pain: Wade Schalles' Pinning Bible Will Turn You Into a Mat-Dominating Beast – It's Time to Pin Like a God

Listen up, for those that are sweat-soaked savages of the mats, the choke-hungry hunters of the guard and the relentless rollers who live for that sweet, soul-crushing moment when your opponent's eyes bulge like overripe grapefruits and they realize they're DONE. Yeah, you know who you are – the ones who train till you reek like a forgotten gym sock in hell, who wake up with bruises that look like abstract art painted by a drunk Picasso. If you've ever felt that fire in your gut, that primal roar demanding you don't just submit them...you break, pin and fucking own them, then get ready guys. 

Today, we're marching into the goddamn apocalypse of grappling control: Legal Pain: Mastering the Art of Pinning by the one, the only, the true king of the Pin himself, Wade Schalles.

If I had to pick one of if not the best way to control somebody – It's the raw power of pinning. Nothing flashy or full of bullshit. Learn the art of turning your foe into a human paperweight, flattening them out like a steamroller and making them question every life choice that led to this moment of exquisite, legal torment. And let me tell you about Wade Schalles? That man's not just a coach. He's like the architect of agony. The Guinness Book of World Records crowned him the all-time leader in wins and pins. Wins and pins, people! That's like saying Michael Jordan not only scored the most points but also invented the hoop.

If you're still rolling your eyes, thinking "Pinning? That's for wrestlers, not BJJ players," let's set that crap aside for a moment. Pinning isn't some dusty relic from the spandex era of amateur wrestling. It's the skeleton key to unlocking your inner dominator – whether you're slapping around white belts in your academy, prepping for that no-gi comp where the ref's blind as a bat, or just straight-up surviving a street scrap. Schalles' masterpiece? It's four volumes of pure, unadulterated mat mastery, clocking in at a price that won't make your wallet weep ($79 – cheaper than a bad tattoo you'll regret). We're talking battle-tested gold from a guy who's originated moves like the spladle (yeah, he birthed that leg-splitting nightmare), blended with grainy footage from his glory days and crisp modern breakdowns that make you feel like you're whispering sweet nothings to the camera while choking out your demons.

But why the hype? In a world drowning in scams such as "Extreme Training is the only way to go" by guys who weigh a $1.05 and charlatans that couldn't pin a wet noodle, Legal Pain is the antidote. It's the thunderclap that reminds you: grappling isn't about flowy armbars or that one triangle you hit once in a blue moon. It's about CONTROL. It's about riding your opponent like a bucking bronco on bath salts until their will to fight evaporates like morning dew under a Texas sun. And Schalles? He delivers it with the precision of a surgeon who's also a sadist. Legal pain, baby. The kind that hurts so good, you'll thank him while icing your ribs.

Let's crank this engine and tear through the volumes, shall we? Breaking it down like Frank Gotch broke down opponents – methodically, mercilessly, and with a side of "holy shit, why didn't I know this sooner?" Learn about the techniques, the philosophy, the "aha" moments that will have you pausing the vid to scribble notes and more. By the end, you'll be foaming at the mouth to hit play, strap on your gear, and turn your next roll into a pinning clinic. Ready? Let's go.

Volume 1: The Foundation of Fury – Conditioning, Breakdowns, and the Sweet Symphony of Squashing

Image it: You're 20 seconds into a roll, and your partner's already squirming like a worm on a hot sidewalk. That's the magic Schalles unleashes right out the gate. Volume 1 kicks off with an intro that feels like a pep talk from Zeus himself – Wade's voice gravelly with decades of grit, laying out why pinning isn't optional; it's the soul of the sport. He dives straight into conditioning, because let's face it, you can't pin a dude if you're gassing out faster than a politician at a fact-check. We're talking drills that build that iron-lung endurance, the kind that lets you ride for minutes without your arms turning to linguini. The carryover will shock the hell out of you.

Then comes the meat: Legal Pain. Schalles doesn't mince words. He shows you how to inflict discomfort that's 100% rulebook-legal but feels like Satan's foot massage. Front chancery? Forget the limp version you learned from YouTube Sensei; Wade's entry is a vice grip that turns heads into bobbleheads. All varieties of the Nelson – full, half, reinforced – get the royal treatment, with entries from whizzers, chicken wings, and that turkey bar variation that'll have you grinning like the Cheshire Cat mid-match. And the breakdowns? Holy shit-balls Batman, the breakdowns. He teaches you to ride, turn, and tilt with mechanical efficiency, using body angles that make physics your bitch. Spiral ride? It's not just spinning; it's a vortex of doom that sucks your opponent flat. Driving them? Like herding cattle with your hips as the prod.

But here's where this master shines: the strategy. He weaves in finishing pins, situation pinning (because not every pin's a textbook nearfall), and counters that keep you one step ahead. Arm bars and chicken wings get a full breakdown – six ways to snag them, three series variations, even doubles for when you want to make them tap like a typewriter and cry. If Volume 1 is your warm-up, it's the kind that leaves you sweat-drenched and starving for more. About 45 minutes of gold, and you're already pinning shadows in your dreams.

Volume 2: From the Bottom to the Breakdown – Load-Ups, Rolls, and Headlock Hell

Alright, time to flip the script. Ever been stuck on bottom, feeling like a human trampoline for some crazy strong gorilla? Volume 2 is your jailbreak manual. Schalles starts with pinning from down – load-ups that turn defense into offense faster than Trump opening his mouth to say something about Fake News. Olympic bar? It's not a weight room toy; it's a shoulder-shredding beast that lets you bridge and roll like you're possessed. Nearsides, one-on-ones – variations that have you bridging higher than your caffeine intake on Mondays.

Then, the Clemson roll. Oh damn, the Clemson roll. Wade breaks it down with footage from his prime, showing how to chop that tight waist and explode into reversal gold. Front and reverse headlocks get the spotlight too – situation pinning from standing or sprawled, turning scrambles into squashes. And the spladle? As the originator, Schalles owns this. He demos entries that split legs like Moses parting the Red Sea, with finishes that pin and threaten subs. Conclusion? A mic-drop on why these tools make you unpredictable.

This volume's a beast for no-gi folks too – those headlock takeovers translate seamlessly to MMA scrums. About 50 minutes, but each second's a sledgehammer to your complacency. You're not just learning moves; you're learning to think like a pin artist.

Volume 3: Leg Wrestling Wars and Crab Ride Carnage – Counters, Cradles, and the Art of the Squash

Now we're in the deep end, you leg-entangling lunatics. Volume 3 is leg wrestling fundamentals on steroids – getting into legs, putting backs to the mat, and riding them till they beg for mercy. Schalles covers cross-body variations like a boss, near cradles that lock in like divine handcuffs, and reinforced half nelsons that feel indestructible. Crab ride? It's not crabby; it's a crustacean of control, pinning from angles that defy geometry.

Counters are the cherry – escaping legs, neutralizing cross-bodies, even pinning from standing when the ref's distracted (kidding... mostly). He drops philosophy bombs too: Pinning as the soul of wrestling, why it builds unbreakable mental toughness. Fundamentals of leg wrestling alone are worth the price – entries, finishes, and that "putting on back" sequence? Game-changer for BJJ bottom feeders looking to invert their fate.

Clocking ~55 minutes, this one's for the tacticians. It ties wrestling roots to modern grappling, making you a hybrid monster.

Volume 4: Clock Theory, Survival, and the Psychology of Breaking Wills – The Main Event

Volume 4 is the boss level, the philosophical gut-punch that elevates pinning from technique to terrorism of the psyche. Clock theory? It's Schalles' secret sauce for timing rides, bar arms, and survival escapes. Bar arms sound innocuous? Nah, they're leverage that turn 150-pounders into a 300-pound nightmare. Mechanical advantage in bear hugs? He shows how to out-muscle giants, neutralizing guards in MMA with chokes and cradles that scream "tap or nap."

Front trachea choke, cross-face cradle series, submissions from leg rides – it's a buffet of brutality. Knee to ribs for that extra "oomph," headlock takeovers that end rounds before they start. And the philosophy? Platinum. Taking away the will to win, optimizing strategy, referee awareness (because nothing says pro like gaming the stripes). Wade even shouts out the "Babe Ruth of wrestling" vibes. Riding legs wraps it up, a full-circle reminder that control is KING.

~60 minutes of mind-melting mastery. By now, you're not watching; you're *absorbing*, ready to unleash.

Why This Will Change Your Game – Benefits, My Rant, and Your Call to Arms

Look, I've ranted about fitness fads – the extremists, the snake oil "Guru" that smokes and is an alarming caffeine addict (same type who claims to lose 132-264 lbs in less than 8 weeks), even guys that write about doing barbell squats on a stability ball is a good idea that just need to move onto a different endeavor. But Legal Pain? It's the real deal. Benefits? Overhauled riding, turning, tilting – your top game's a fortress. High success rates against beasts twice your size. Mental edge: That "taking away will" philosophy? It's therapy for your inner competitor. MMA crossover? Neutralizing guards alone saves tournaments. Conditioning? Built-in, sustainable, no-bullshit.

So, what's the hold-up? For $79, you get four volumes of legend-level lore. Pin like Wade, live like a god. Be amazingly awesome. Train hard, pin harder, and remember: In the mats of life, control is king.

Insane Weight Loss: 60-120 Kgs In Under 8 Weeks? Biggest BS I've Ever Heard

If there is ever the biggest bullshit claim I've ever read about when it comes to the fitness industry and Weight Loss...This is probably at the top of the list. Let's talk about it and see where it goes shall we?

I've been grinding in the fitness game for years—no steroids, no bullshit shortcuts, just real talk and sweat. Today, I want talk about why getting into this rapid weight loss fantasy is a dangerous trap, the risks that'll fuck you up, and why sustainability is the only path to true power. 

First off, let's talk numbers because math doesn't lie, and neither do I. Losing 60 kg in 8 weeks means dropping about  roughly 7.5 kg per week. Bump it to 120 kg, and you're looking at 15 kg weekly. To put that in perspective, a safe, sustainable weight loss rate is closer to 0.5-1 kg per week. That's for fat loss, not just water weight or muscle. Why? Because your body ain't a video game where you can cheat-code infinite energy. Fat loss boils down to calorie deficit: Burn more than you eat. A pound of fat is roughly 3500 calories, so for 132 pounds (60 kg), you'd need a deficit of about 462,000 calories over 8 weeks—or 8,250 calories daily. Bro, the average dude burns 2,500-3,000 calories a day just existing and moving. To hit that deficit, you'd have to starve yourself to near zero intake while cranking workouts like a possessed demon. Impossible without crashing hard.

120 kg? That's double the madness—16,500 calorie daily deficit. You'd need to be in a coma or something to not die trying. Sure, extreme cases like bariatric surgery or medically supervised very-low-calorie diets (VLCDs) exist, but those are for morbidly obese folks under doctor watch, not your average Joe chasing a beach bod. Even then, they don't hit these numbers without complications. Remember those reality shows like "The Biggest Loser"? Contestants dropped massive weight fast, but studies showed most regained it all, plus wrecked metabolisms. One study from NIH followed them: Average contestant lost 58 kg in 30 weeks, but six years later, they'd gained back 41 kg, and their resting metabolic rate tanked by 600 calories a day. Imagine your engine running on fumes forever. That's the "success" story. Now scale it to 8 weeks? Pure delusion.

I've had my share of weight issues and weighed 275 at my heaviest still training everyday. It didn't feel right and I knew that it wasn't good for me. So I shifted gears, trained differently and ate a bit better and got down to under 250 for a while. Still fluctuated but I rarely if ever at that time went past gaining 2-3 lbs back. When I was laid up with my Sciatica Injury, it got so bad and extremely painful that eating was difficult for me. At one point, I lost 11 lb in 18 days because of it. That's not healthy and I don't wish that on anybody. After recovering from it, I made it my mission to be more aware of what I was doing, listening to my body and paying attention to how I ate and did things. I'm now at around 235 and haven't had issues since spring of 2024.  

Let's get back to what this article is really about. I'm sure by now you're thinking, "What if I go hardcore? Keto, intermittent fasting, HIIT marathons, supplements galore!" Nah, dude. Let's break down the dangers starting with your physical machine. Rapid weight loss isn't fat—it's everything. Your body, in panic mode, torches muscle first because it's metabolically expensive. Lose muscle, and your strength plummets. We're talking weakness, fatigue, and looking like a deflated balloon instead of sculpted steel. A 2016 review in Obesity Reviews found that in extreme deficits, up to 25% of weight lost is lean mass. For 60 kg down, that's 15 kg of muscle gone like Chris O'Donnell's movie career after Batman & Robin. Years of gains erased in weeks. And muscle isn't just for show; it's your metabolic furnace. Less muscle means slower metabolism, making it harder to keep weight off. Vicious cycle, right?

Then there's the organ apocalypse. Your heart? Starvation stresses it like a motherfucker. Electrolyte imbalances from dehydration or nutrient voids can cause arrhythmias—irregular heartbeats that could KILL you. Potassium, magnesium, sodium—gone. Boom, cardiac arrest risk skyrockets. Kidneys? Overloaded filtering waste from protein breakdown (if you're chugging shakes to "preserve" muscle). Gallstones form from rapid fat mobilization; painful as hell, might need surgery. Liver? Fatty liver reversal sounds good, but too fast and you risk inflammation or failure. A case study in the New England Journal of Medicine detailed a guy who tried a 600-calorie diet: Lost 20 kg quick, but ended up with acute liver injury. Scale to 60-120 kg? You're playing Russian roulette with your internals and if you just happen to survive, it's going to affect you the rest of your life whether you "believe" you're in shape or not.

Don't forget bones. Rapid loss leaches calcium, weakening density. Osteoporosis precursor, especially if you're over 40 like me, doing what is possible to prevent that. Women? Hormonal havoc—missed periods, infertility risks from estrogen drops. Men? Testosterone tanks, leading to low energy, mood swings, and erectile dysfunction. Yeah, that "might" you're chasing? It'll vanish downstairs first. And skin? Loose, saggy folds everywhere because elasticity can't keep up. Surgery to fix? More risks, scars, and cash.

Now, the mental minefield. Quick fixes breed obsession. You're not eating for joy; it's warfare. Anxiety spikes, depression creeps in from isolation (can't eat out with friends), and binge urges explode. A 2020 study in JAMA Psychiatry linked extreme dieting to eating disorders—up to 20% of rapid losers develop anorexia or bulimia traits. Sleep? Wrecked by hunger hormones like ghrelin raging. Cortisol (stress hormone) surges, inflating belly fat ironically. And the high? Dopamine from scale drops is temporary; crash comes hard when progress stalls. Are you starting to see the big picture here?

Just a quick FYI....There is a guy who actually claims to have accomplished this (60-120 kg in -8 weeks).

Sustainability? Laughable. 95% of dieters regain weight within 5 years, per UCLA research. Why? Your body adapts. Set point theory: It fights to return to "normal" by slowing metabolism, amping hunger. After extreme loss, you're wired to pack on pounds faster. Yo-yo effect damages arteries, raises diabetes risk. A Harvard study showed cyclical dieting increases heart disease odds by 30%. Plus, habits don't stick. 8 weeks of torture? No way you build lifelong routines. It's like sprinting a marathon— you'll collapse before the finish.

Let's get real with examples. Remember Jared from Subway? Lost 111 kg eating subs, but sustainably over years—not weeks. He kept it off by changing lifestyle. Contrast with celebs: Oprah's yo-yo, Jonah Hill's fluctuations. Or that viral guy who lost 100 kg in 3 months via surgery? Complications galore—nutrient malabsorption, dumping syndrome (explosive diarrhea post-meal).

But scams fuel this fire. Supplements like fat burners? Caffeine and green tea extract at best—minimal effect, heart palpitations at worst. Detox teas? Diuretics causing dehydration, not fat loss. HCG injections? Banned by FDA for weight loss, risks blood clots. Keto pills? Placebo bullshit. And surgeries: Gastric bypass for extreme cases, but complications like infections, leaks, or death (1-2% risk). Liposuction? Removes fat cells but not visceral fat; regrows elsewhere if habits suck. Cost? 10k-50k bucks, plus recovery hell. Influencers hide this. Spot the frauds and don't fall into their claims.

So, risks recap: Physical—muscle waste, organ strain, bone loss, skin sag, hormonal chaos. Mental—disorders, stress, burnout. Sustainability—rebound gain, metabolic damage, habit failure. Unrealistic because biology says no. Even athletes like UFC fighters cut 10-20 kg water weight temporarily, rehydrate post-weigh-in. Not sustainable, and they're pros with teams.

What's the alternative? Real power: Slow, steady, mighty. Aim 0.5-1 kg/week. Keep your Calorie Deficit within range that still includes whole foods—veggies, proteins, fats. 

-Strength Training within smart goal setting. Compound movements whether bodyweight or with weights build muscle, boost metabolism. 

-Cardio? Mix HIIT and steady-state, but don't overdo—very effective in doses. 

-Track progress: Measurements, photos, not just scale. 

-Mindset: Consistency over perfection. Slip? Get back, no guilt. 

-Supplements? Stick to basics like protein and creatine if needed. Sleep well, manage stress with meditation or walks. Community: Join groups, accountability rocks. If you're into checking out supplements, research on Lost Empire Herbs. Just remember not to RELY on them, they're a tool but not the solution. 

In your 40s like me? Prioritize conditioning and strength that lasts (Sandbags, Bodyweight Training, Weight Vest Walking etc). Circuits with bands (shoutout Dopamineo—use code POWERANDMIGHT for discount, ha!). Build resilience for life, not likes. I've kept off my own weight loss making little by little progress and have ideas to lose more within reason. No extremes, just grind and being intelligent about it. Philosophy: Fitness is a journey that leads to many routes, you don't need to be a speed demon to reach your goals or else you may crash and it'll bite you in the ass hard. Embrace the process and make it beneficial to have a solid quality of life.

Wrapping this beast: Chasing 60-120 kg loss in 8 weeks? Dangerous delusion peddled by charlatans and psychotic marketers. Risks wreck body and soul; unsustainable as fuck. Choose power: Sustainable habits, real results. Crush goals smartly, stay strong and as always, be amazingly awesome.