My 2022 Calisthenics split routine

Hey my fellow blog readers ! At the beginning of year 2022, I watched some YouTube videos from Tom Merrick, The Bodyweight Warrior . The video 3 Things I Wish I Knew When I Started made me think a lot. Since I began my bodyweight journey in July 2020, I used a full-body routine, 3 times per week. As I became stronger, the volume of strength work became too high. Watching videos from Tom Merrick convinced me to split my full body routine into a split routine. My new Calisthenics routine is a split routine. Splitting the routine allowed me to increase rest time between upper body workouts, and also to increase rest time between lower body workouts. It also allowed me to increase from 3 (full-body) workouts per week to 4 workouts (upper body, lower body + core, upper body, lower body + core) per week. Here what my split routine looks like: Wednesday: Upper Body Workout (1h15min) Pair 1 Ring Pull-Up Pseudo Planche Push-Up  Pair 2 Tuck Assisted Victorian Box Handstand Push-Up Pair 3 Ring R

Le tissu adipeux brun, la thermogénèse, et les bains froids

Figure 4 de Mapping of human brown adipose tissue in lean and obese young men BAT = Brown Adipose Tissue    Avec l'hiver à nos portes, je partage ci-dessous mon intérêt pour le tissu adipeux brun. Le tissu adipeux blanc a un rôle d'isolant et de stockage. Le tissu adipeux brun ("gras brun") diffère du traditionnel tissue adipeux blanc. Le tissus adipeux brun a un rôle de plinthe électrique (thermogénèse). Et non, manger de la galvaude ne donne pas plus de gras brun.😄 Selon le livre Human Anatomy & Physiology de Élaine Marieb , 5ème édition, publié en 2001, le tissu adipeux brun est présent seulement chez les bébés, qui ne peuvent pas frissonner. Le tissu adipeux brun fonctionnel a été découvert chez les adultes en 2009 ( New England Journal of Medicine ). Le tissu adipeux brun a été cartographié chez l'humain adulte en 2017 ( Proceedings of the National Academy of Sciences ). J'ai mis la Figure 4 de l'articl

My Bodyweight Fitness workout routine (October 2020 Update)

 Hello, I bought rings. So my routine changed. I leveled up in two exercises: Regular Push-Ups 3x15 ----> Ring Push-Ups 3x8 Dips 3x12 ----> Ring Dips 3x5 My new complete routine, with the basic hierarchy based on the book  " Overcoming Gravity ": Duration: Takes around 2h30 Frequency: 3 times / week Goals 1 strict pull-up Better wrist mobility  Warm-up Blood flow Deep squats 3x15 Mobility Wrist circles 15x Shoulder circles 15x Positional drills Plank 1x60s Reverse plank 1x60s Left side plank 1x30s Right side plank 1x30s Hollow Hold 1x60s Arch Hold 1x60s Skill work Ring support hold:  3x60s Wall handstand: 3x60s Strength work Pull Ring Eccentric Pull-ups 3x5 Ring Rows 3x8 Leg-Assisted Tuck L-sit 3x60s Push Ring Dips 3x5 Ring Push-Ups 3x8 Leg-Assisted Tuck Planche 3x60s Legs Ring-Assisted Pistols 3x8 Lunges 3x10 Prehabilitation work, Flexibility work Wrist flexibility  

My 2 cents, as a LWN "professional hacker": Mercurial planning to transition away from SHA-1

  LWN article: Mercurial planning to transition away from SHA-1 My comment: Content of my comment: My 2 cents, as a LWN "professional hacker": Existing Mercurial users are using Mercurial with existing old-and-aging Mercurial repositories that use SHA-1. At my job, we use Mercurial, because it is what it is. Unless an existing repository can have both old SHA-1 hashes and $NEW-HASH hashes at the same time, I don't think that this is going to be a thing. Users just don't care. Branching You can think of Mercurial branches as Commit Namespaces rather than true branches as intended by CVS, Subversion, Git and really computer science in general. In Mercurial, each commit belongs to a Mercurial branch explicitly and forever. (The information of branch name is encoded in the data of a commit.) In Git, a commit does not contain in its data the branch name. So, what did Mercurial

My Bodyweight strength routine (September 2020 Update 2)

 Hello, In the last post , I presented a split routine that I was using at the time to develop bodyweight strength. Since then, I started reading the book Overcoming gravity, 2nd edition , by author Steven Low. This book recommends a full-body routine for my level:     " If you are a beginner or intermediate athlete -- as indicated by the strength           progression charts -- you should utilize a full-body routine with few exceptions." -- Steven Low, page 73, Chapter 7 - Constructing your workout routine, Overcoming gravity, 2nd edition , 598 pages,  ISBN-13 : 978-0990873853 . The progression charts of the book Overcoming gravity, 2nd edition, are available online as a standalone printable file. My new full-body routine is performed 3 times per week.   Goals * 1 strict pull-up * Better wrist mobility Warm-ups * Blood flow: squats * Mobility: do circles with joints Skill work * Wall handstand: 4 x 30s Strength work Pull * Vertical pull: Assisted pull-ups, 4 x 4, 3 minutes

My Weekly Bodyweight Fitness Training Program (September 2020 Update)

Hello, (You can skip the text and go straight to the program below.) Goal My goal is to do 1 strict pull-up. I am currently doing pull-ups by starting almost with my arms straight, but it is not strict form, since the arms are almost (but not fully) straight. So that's the goal. At least, I am not doing the swing pull-ups that CrossFit people do (kipping pullups or butterfly pull-ups). I started my training with this goal in mind on 2020-07-16 with the target date 2020-09-17. I got this idea of the pull-ups goal when I saw the older Jujimufu on YouTube. I was watching Jujimufu on in the early 2000s when he was less of a bodybuilder. He is a legend. I think that I will reach the 1 reps of a perfect strict-form pull-up around 2020-10-15. My program is pure bodyweight fitness training. I like it that way. It's fun and simple. Push Pull Legs (PPL) During July and August 2020, I was basically training every 2 days with pull and push exercises and no legs exerci

Adding ZVOL VIRTIO disks to a guest running on a host with the FreeBSD BHYVE hypervisor

On atlantis.domain (my FreeBSD BHYVE hypervisor host), I use these commands: Install FreeBSD on a 10G disk. vm create -s 10G guestname   vm install FreeBSD-12.1-RELEASE-amd64-memstick.img vm console guestname Add 8 30GB zvol-based disks vm add -d disk -t zvol -s 30G guestname vm add -d disk -t zvol -s 30G guestname vm add -d disk -t zvol -s 30G guestname vm add -d disk -t zvol -s 30G guestname vm add -d disk -t zvol -s 30G guestname vm add -d disk -t zvol -s 30G guestname vm add -d disk -t zvol -s 30G guestname vm add -d disk -t zvol -s 30G guestname You will need to do vm poweroff guestname vm start guestname because the guest does not seem to see the 8 30GB without power cycling. (rebooting won't work) *** If you want the boot disk (the one create by "vm create") to be a zvol, you must edit the template: root@atlantis:~ # zfs snapshot tank/vm-bhyve@2020-06-11-2145 root@atlantis:~ # mount -t zfs tank/vm-bhyve@2020-06-11-2145 /tank/vm-bhyve@2020-06-11-2145 r