all posts post new thread

Adam Mundorf -- Wisdom of Simplicity

Adam R Mundorf

Adam R Mundorf

Level 6 Valued Member
  • Age
    • 29
  • Gender
    • Male
  • Height
    • 5'11
  • Weight
    • 185
  • Program
    • Simple and Sinister 2.0
I've been getting fairly distracted recently with my training and really want to hammer in on the program minimum.

It's tiresome hopping from thing to thing. In the blog above, I explain why I am coming back. I miss the days when I didn't think I knew any better. I'll be logging here for the foreseeable future and will be starting a food log as well. I was my strongest when the only book I had was Enter the Kettlebell and my mind wasn't muddled with conflicting ideas.

Thank you, Adam Mundorf
 
Last edited:
My Simple and Sinister 2.0 Plan
  • Everyday
    • Joint Circles
      • Qi Gong Hip Circles
      • Neck Nods
      • Arm Circles
      • Shoulder Shrugs
      • Elbow Circles
      • Wrist Circles
      • Spinal Twists
      • Hip Circles
      • Quad Stretch
      • Knee Circles
      • Ankle Circles
      • Toe Touch/Reach Overhead
      • Stick Shoulder Dislocates
    • Pre-Bed Stretching
      • Qi Gong Intuitive Shaking
      • Straight Bridge Hold
      • Seated Twist Hold
      • Downward/Upward Dog Switch
      • 7 Minute Squat Sit
      • 90/90 Stretch
      • QL Straddle Stretch
      • Passive Bar Hang
    • 10,000 Steps per Day
      • Oftentimes much more through work.
  • Simple and Sinister 2.0
    • Following the Book
  • Nutrition
 
Last edited:
Off Day
  • Weight
    • 185
  • Joint Mobility
  • Pre-Bed Stretching
    • Qi Gong Intuitive Shaking
    • Straight Bridge Hold
    • Seated Twist Hold
    • Downward/Upward Dog Switch
    • 7 Minute Squat Sit
    • 90/90 Stretch
    • QL Straddle Stretch
    • Passive Bar Hang
 
  • Simple and Sinister
    • Warm-Up
      • 3(5) 16kg Prying Goblet Squat
        • 5 Curls Last Rep of Each Set
      • 3(5) StrongFirst Hip Bridge
      • 3(10) 16kg Kettlebell Halo
    • One Handed Swing
      • 10(10) 16kg One Handed Swing
    • Turkish Get Up
      • 5(1) 16kg Turkish Get Up
        • Used one arm floor press to get bell into and out of position.
    • Notes
      • Used Yellow Ironmind Expand Your Hand Bands between sets.
      • Used Chalk.
  • Everyday Activities
    • Weight
      • 187
    • Joint Mobility
    • Pre-Bed Stretching
      • Qi Gong Intuitive Shaking
      • Straight Bridge Hold
        • 20 Second Hold
      • Seated Twist Hold
        • 20 Second Hold
      • Downward/Upward Dog Switch
      • Squat Sit
        • 7 Minute Hold
      • 90/90 Stretch
        • 1 Minute Hold
      • QL Straddle Stretch
        • 1 Minute Hold
      • Passive Bar Hang
    • Corn-Huskers Lotion Before Bed
 
Last edited:
  • Simple and Sinister 'Jolt'
    • Farmer's Carry
      • 2 x 48kg
        • 1 : 10 Total Time
          • I used chalk.
          • I would like to do these on the final day of each month and halfway through the month.
  • Everyday Activities
    • Weight
      • 187.8
    • Joint Mobility
    • Pre-Bed Stretching
      • Qi Gong Intuitive Shaking
      • Straight Bridge Hold
        • 20 Second Hold
      • Seated Twist Hold
        • 20 Second Hold
      • Downward/Upward Dog Switch
      • Squat Sit
        • 7 Minute Hold
      • 90/90 Stretch
        • 1 Minute Hold
      • QL Straddle Stretch
        • 1 Minute Hold
      • Passive Bar Hang
    • Corn-Huskers Lotion Before Bed
 
Last edited:
  • Simple and Sinister
    • Warm-Up
      • 3(5) 16kg Prying Goblet Squat
        • 5 Curls Last Rep of Each Set
      • 3(5) StrongFirst Hip Bridge
      • 3(10) 16kg Kettlebell Halo
    • One Handed Swing
      • 10(10) 16kg One Handed Swing
    • Turkish Get Up
      • 5(1) 16kg Turkish Get Up
        • Used one arm floor press to get bell into and out of position.
    • Notes
      • Used Yellow Ironmind Expand Your Hand Bands between sets.
      • Used Chalk.
  • Everyday Activities
    • Weight
      • 187.6
    • Joint Mobility
    • Pre-Bed Stretching
      • Qi Gong Intuitive Shaking
      • Seated Twist Hold
        • 20 Second Hold
      • Downward/Upward Dog Switch
      • 90/90 Stretch
        • 1 Minute Hold
      • QL Straddle Stretch
        • 1 Minute Hold
      • Passive Bar Hang
      • I've eliminated full squat holds and straight bridges from my routine. I think the Prying Goblet Squats handle my squatting for the day and the SF hip bridges with my stick dislocates cover the straight bridge.
    • Corn-Huskers Lotion Before Bed
 
  • Simple and Sinister
    • Warm-Up
      • 3(5) 16kg Prying Goblet Squat
        • 5 Curls Last Rep of Each Set
      • 3(5) StrongFirst Hip Bridge
      • 3(10) 16kg Kettlebell Halo
    • Two Handed Swing
      • 10(10) 16kg Two Handed Swing
    • Turkish Get Up
      • 5(1) 16kg Turkish Get Up
        • Used one arm floor press to get bell into and out of position.
    • Notes
      • Used Green Ironmind Expand Your Hand Bands between sets.
      • Used Chalk.
  • Everyday Activities
    • Weight
      • 187.2
    • Joint Mobility
    • Pre-Bed Stretching
      • Qi Gong Intuitive Shaking
      • Seated Twist Hold
        • 20 Second Hold
      • Downward/Upward Dog Switch
      • 90/90 Stretch
        • 1 Minute Hold
      • QL Straddle Stretch
        • 1 Minute Hold
      • Passive Bar Hang
    • Corn-Huskers Lotion Before Bed
 
  • Off Day
  • Everyday Activities
    • Weight
      • 185
    • Joint Mobility
    • Pre-Bed Stretching
      • Qi Gong Intuitive Shaking
      • Seated Twist Hold
        • 20 Second Hold
      • Downward/Upward Dog Switch
      • 90/90 Stretch
        • 1 Minute Hold
      • QL Straddle Stretch
        • 1 Minute Hold
      • Passive Bar Hang
    • Corn-Huskers Lotion Before Bed
 
Last edited:
  • Simple and Sinister
    • Warm-Up
      • 3(5) 16kg Prying Goblet Squat
        • 5 Curls Last Rep of Each Set
      • 3(5) StrongFirst Hip Bridge
      • 3(10) 16kg Kettlebell Halo
    • One Handed Swing
      • 10(10) 16kg One Handed Swing
    • Turkish Get Up
      • 5(1) 16kg Turkish Get Up
        • Used one arm floor press to get bell into and out of position.
    • Notes
      • Used Green Ironmind Expand Your Hand Bands between sets.
      • Used Chalk.
  • Everyday Activities
    • Weight
      • 186.8
    • Joint Mobility
    • Pre-Bed Stretching
      • Qi Gong Intuitive Shaking
      • Seated Twist Hold
        • 20 Second Hold
      • Downward/Upward Dog Switch
      • 90/90 Stretch
        • 1 Minute Hold
      • QL Straddle Stretch
        • 1 Minute Hold
      • Passive Bar Hang
    • Corn-Huskers Lotion Before Bed
 
  • Simple and Sinister
    • Warm-Up
      • 3(5) 16kg Prying Goblet Squat
        • 5 Curls Last Rep of Each Set
      • 3(5) StrongFirst Hip Bridge
      • 3(10) 16kg Kettlebell Halo
    • One Handed Swing
      • 10(10) 16kg One Handed Swing
    • Turkish Get Up
      • 5(1) 16kg Turkish Get Up
        • Used one arm floor press to get bell into and out of position.
    • Notes
      • Used Green Ironmind Expand Your Hand Bands between sets.
      • Used Chalk.
  • Everyday Activities
    • Weight
      • 187.4
    • Joint Mobility
    • Pre-Bed Stretching
      • Qi Gong Intuitive Shaking
      • Seated Twist Hold
        • 20 Second Hold
      • Downward/Upward Dog Switch
      • 90/90 Stretch
        • 1 Minute Hold
      • QL Straddle Stretch
        • 1 Minute Hold
      • Passive Bar Hang
    • Corn-Huskers Lotion Before Bed
 
  • Simple and Sinister
    • Warm-Up
      • 3(5) 16kg Prying Goblet Squat
        • 5 Curls Last Rep of Each Set
      • 3(5) StrongFirst Hip Bridge
      • 3(10) 16kg Kettlebell Halo
    • Two Handed Swing
      • 10(10) 16kg Two Handed Swing
    • Turkish Get Up
      • 5(1) 16kg Turkish Get Up
        • Used one arm floor press to get bell into and out of position.
    • Notes
      • Used Green Ironmind Expand Your Hand Bands between sets.
      • Used Chalk.
      • I'm resuming floor sleeping tonight. I slept on the floor for about three years from 2012 to 2015. Never felt better and am excited to begin again.
  • Everyday Activities
    • Weight
      • 187.4
    • Joint Mobility
    • Pre-Bed Stretching
      • Qi Gong Intuitive Shaking
      • Seated Twist Hold
        • 20 Second Hold
      • Downward/Upward Dog Switch
      • 90/90 Stretch
        • 1 Minute Hold
      • QL Straddle Stretch
        • 1 Minute Hold
      • Passive Bar Hang
    • Corn-Huskers Lotion Before Bed
 
Last edited:
  • Off Day
  • Everyday Activities
    • Weight
      • 188.4
    • Joint Mobility
    • Pre-Bed Stretching
      • Qi Gong Intuitive Shaking
      • Seated Twist Hold
        • 20 Second Hold
      • Downward/Upward Dog Switch
      • 90/90 Stretch
        • 1 Minute Hold
      • QL Straddle Stretch
        • 1 Minute Hold
      • Passive Bar Hang
    • Corn-Huskers Lotion Before Bed
 
  • Simple and Sinister
    • Warm-Up
      • 3(5) 16kg Prying Goblet Squat
        • 5 Curls Last Rep of Each Set
      • 3(5) StrongFirst Hip Bridge
      • 3(10) 16kg Kettlebell Halo
    • One Handed Swing
      • 10(10) 16kg One Handed Swing
    • Turkish Get Up
      • 5(1) 16kg Turkish Get Up
        • Used one arm floor press to get bell into and out of position.
    • Notes
      • Used Green Ironmind Expand Your Hand Bands between sets.
      • Used Chalk.
  • Everyday Activities
    • Weight
      • 188.2
    • Joint Mobility
    • Pre-Bed Stretching
      • Qi Gong Intuitive Shaking
      • Seated Twist Hold
        • 20 Second Hold
      • Downward/Upward Dog Switch
      • 90/90 Stretch
        • 1 Minute Hold
      • QL Straddle Stretch
        • 1 Minute Hold
      • Passive Bar Hang
    • Corn-Huskers Lotion Before Bed
 
  • Simple and Sinister
    • Warm-Up
      • 3(5) 16kg Prying Goblet Squat
        • 5 Curls Last Rep of Each Set
      • 3(5) StrongFirst Hip Bridge
      • 3(10) 16kg Kettlebell Halo
    • One Handed Swing
      • 10(10) 16kg One Handed Swing
    • Turkish Get Up
      • 5(1) 16kg Turkish Get Up
        • Used one arm floor press to get bell into and out of position.
    • Notes
      • Used Green Ironmind Expand Your Hand Bands between sets.
      • Used Chalk.
  • Everyday Activities
    • Weight
      • 187.6
    • Joint Mobility
    • Pre-Bed Stretching
      • Qi Gong Intuitive Shaking
      • Seated Twist Hold
        • 20 Second Hold
      • Downward/Upward Dog Switch
      • 90/90 Stretch
        • 1 Minute Hold
      • QL Straddle Stretch
        • 1 Minute Hold
      • Passive Bar Hang
    • Corn-Huskers Lotion Before Bed
 
  • Simple and Sinister
    • Warm-Up
      • 3(5) 16kg Prying Goblet Squat
        • 5 Curls Last Rep of Each Set
      • 3(5) StrongFirst Hip Bridge
      • 3(10) 16kg Kettlebell Halo
    • Two Handed Swing
      • 10(10) 16kg Two Handed Swing
    • Turkish Get Up
      • 5(1) 16kg Turkish Get Up
        • Used one arm floor press to get bell into and out of position.
    • Notes
      • Used Green Ironmind Expand Your Hand Bands between sets.
      • Used Chalk.
  • Everyday Activities
    • Weight
      • 188
    • Resting Heart Rate
      • 57 bpm
    • Joint Mobility
    • Pre-Bed Stretching
      • Qi Gong Intuitive Shaking
      • Seated Twist Hold
        • 20 Second Hold
      • Downward/Upward Dog Switch
      • 90/90 Stretch
        • 1 Minute Hold
      • QL Straddle Stretch
        • 1 Minute Hold
      • Passive Bar Hang
    • Corn-Huskers Lotion Before Bed
 
Last edited:
  • Off Day
  • Everyday Activities
    • Weight
      • 187.8
    • Resting Heart Rate
      • 57
    • Joint Mobility
    • Pre-Bed Stretching
      • Qi Gong Intuitive Shaking
      • 7 Minute Bodyweight Squat Hold
      • Seated Twist Hold
        • 20 Second Hold
      • Downward/Upward Dog Switch
      • 90/90 Stretch
        • 1 Minute Hold
        • 2 Sets
      • QL Straddle Stretch
        • 1 Minute Hold
        • 2 Sets
      • Passive Bar Hang
    • Corn-Huskers Lotion Before Bed
 
Last edited:
  • Simple and Sinister
    • Warm-Up
      • 3(5) 16kg Prying Goblet Squat
        • 5 Curls Last Rep of Each Set
      • 3(5) StrongFirst Hip Bridge
      • 3(10) 16kg Kettlebell Halo
    • One Handed Swing
      • 10(10) 16kg One Handed Swing
    • Turkish Get Up
      • 5(1) 16kg Turkish Get Up
        • Used one arm floor press to get bell into and out of position.
    • Notes
      • Used Green Ironmind Expand Your Hand Bands between sets.
      • Used Chalk.
  • Everyday Activities
    • Weight
      • 188.4
    • Resting Heart Rate
      • 58
    • Joint Mobility
    • Pre-Bed Stretching
      • Qi Gong Intuitive Shaking
      • Seated Twist Hold
        • 20 Second Hold
      • Downward/Upward Dog Switch
      • 90/90 Stretch
        • 1 Minute Hold
        • 1 Set
      • QL Straddle Stretch
        • 1 Minute Hold
        • 1 Set
      • Passive Bar Hang
    • Corn-Huskers Lotion Before Bed
 
Last edited:
  • Simple and Sinister
    • Warm-Up
      • 3(5) 16kg Prying Goblet Squat
        • 5 Curls Last Rep of Each Set
      • 3(5) StrongFirst Hip Bridge
      • 3(10) 16kg Kettlebell Halo
    • One Handed Swing
      • 10(10) 16kg One Handed Swing
    • Turkish Get Up
      • 5(1) 16kg Turkish Get Up
        • Used one arm floor press to get bell into and out of position.
    • Notes
      • Used Green Ironmind Expand Your Hand Bands between sets.
      • Used Chalk.
  • Everyday Activities
    • Weight
      • 189
    • Resting Heart Rate
      • 57
    • Joint Mobility
    • Pre-Bed Stretching
      • Qi Gong Intuitive Shaking
      • Seated Twist Hold
        • 20 Second Hold
      • Downward/Upward Dog Switch
      • 90/90 Stretch
        • 1 Minute Hold
        • 1 Set
      • QL Straddle Stretch
        • 1 Minute Hold
        • 1 Set
      • Passive Bar Hang
    • Corn-Huskers Lotion Before Bed
 
You must log in or register to reply here.
Back
Top Bottom