Category Archives: power lifting

Vegan Homemade Muscle-Ups

With vegan power alone, one can perform all essential functions of human life, including muscle-ups, weighted pull-ups, and more.

Make non-violent, sustainable, compassionate, healthy gains!

Go Vegan!

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Vegan Long Cycle (Kettlebells)

In which we demonstrate that you don’t need to murder animals to kill kettlebells. This exemplifies the very high-intensity workout called the long cycle, wherein you do as many cleans and jerks of a pair of kettlebells as you can in 1 minute, rest 30 seconds, and do the same with pairs of kettlebells descending in weight. In my case, I start with 106 pounds of kettlebells (pair of 53s), then 88 pounds (pair of 44s), and finally 70 pounds (pair of 35s). I manage to do 19 reps of each. This is cardio warfare and all around great high-intensity training for power, strength and endurance. Good for pretty much all sports and life activities including basketball, luggage lifting, and all around heart and body strengthening. Hardest exercise of the week but most rewarding!

Go vegan! Stay strong! Carb up!

 

Gotham Parks on Youtube for the Latest!

We’ve been focusing on video content, a mix of urban cycling and veganism, on our channel on youtube Gotham Parks. Subscribe and check it out! Here are just some recent offerings:

On my daily fruit smoothies for the workday hours.

 

On some vegan fitness output.

My review of the Xtracycle Edgerunner cargo bike – a great bike for vegans!

 

On traffic crimes in Harlem/ Washington Heights NYC.

 

Running round the park on good friday.

 

On the Queensboro Bridge Bike/ Ped path.

 

Urban bike safety pro-tip.

 

… it’s cheaper to go vegan, whole foods plant-based, in the long run, always!

 

Vegetarianism (including eggs, dairy) is hardly better ethically or health-wise than not abstaining from flesh. Go vegan, all the way!

 

A basic why I’m vegan video.

 

Subscribe to Gotham Parks! I’ll post more to africanvegans.com going forward to keep y’all in the know. Go vegan, ride bikes and enjoy!

Why I’m Vegan

Here’s a little video about why I’m a vegan. Should have shared something like this eons ago… oh well. Also some fitness action to show that cruelty is not required for health and performance.

ONE MORE THING! Check out gothamparks.nycMost new content (in the form of creative writing) from us will appear there, with some strange posts to check out already. Go take a look!

Fruitarian Musculation and Philosophy

I’m moving towards adding a fruitarian fitness and body-building page to this blog. Until I launch such a page, I thought I’d again weigh in on my dietary philosophy with regard to basic well-being. For me, all I eat is fresh raw whole fruits (including non-sweet fruits) and vegetables (leafy greens). It is my conviction that fresh fruits and vegetables are the ideal foods for humans, and that they also make the most ethical sense to eat. That’s all I eat. What I eat is that which I see in front of me at farmer’s markets and produce stands and which suits my palate and hunger. No dried fruits or nuts – they don’t interest me. Nothing exploited or ripped from animals – they are cruel to animals and human physiology alike.

Fresh fruits and vegetables, and by far mostly fruits in proportion to the greens (why I claim “fruitarian” now) – that’s my whole game and song. Historically, I grew up on rice and occasional fish and chicken and milk and cereal and such in a Nigerian household in North Jersey. I went vegan in 1999 (at age 15) and started with soy-based milk and meat replacers, moving in time towards more and more fresh fruits and veggies and whole grains and less stuff that was reminiscent in any way of the old animal-based regime. I went raw-vegan in 2007 in a regime both fresh fruit/vegetable heavy and nut heavy, including exotic stuff like hemp-seed, cacao, trips to pricey raw restaurants for nori-rolls and nut patties, and so on. Since the start of 2009, I’ve been all about just fresh fruits and veggies that are in season and accessible from farmers markets and produce stands where I live.

I don’t eat organic much, both because of the expense and because where I can get produce – family-owned produce joints in my corner of North Jersey – there are few “organic”-labeled varieties. At the chain supermarkets, everything is 30-50% more expensive. Organic varieties (which I can only find at the big franchises) are way past even those aggressive markups. I’m not gonna bother for now.

But all in all, it’s a simple food regime. I eat fresh – stuff that’s not in boxes and packaging, stuff you have to pick and bag yourself – including bananas, watermelon, oranges, mangos, apples, tomatoes, spinach, okra, cucumbers, bell peppers, pomegranate, guava, zucchini, etc. It’s simple, yet quite satisfying.

I don’t count calories. I don’t supplement for micronutrients I’m supposed to fear deficiencies of (i.e. pressed oils or protein powders or B12 – haven’t knowingly had any vitamin or fortified source of that in my body for years and have never been anemic in my life, and haven’t been ill in any way in years). I eat when I’m hungry. I drink water (the only drink) when I’m thirsty. I sleep when I’m tired. I wash with black soap and moisturize with unprocessed raw shea butter. I floss and brush with a soft toothbrush and non-fluoridated toothpaste, I squat when I shit, and for now I don’t shave or comb my hair – just wash and go proudly. Fresh fruits, leafy greens, sunshine, fresh air, exercise, good humans, good rest, good work and a simple, straightforward, natural swagger sustain me.

So, having laid down my general philosophy, I simply hope to share the idea and experience of good fitness and physical culture through simplicity, abundance, hard work and sincerest interest in the growth of others. I don’t have anything to sell – no books, powders, recipes. I would just hope that the plant-based diet becomes more normalized in this world and less denigrated by the ignorant and those with whole industries and cultures of violence to defend.

Getting strong is about weight-bearing, cardiovascular and stretching exercises, with actual muscular hypertrophy and strengthening most dependent on the first item. Getting strong is not about killing and eating animals, ingesting soy powders, etc. Weight-bearing exercise includes simple body-weight exercises like push-ups, squats, burpees, etc. It can be as straightforward or elaborate as one likes or can afford.

I am personally interested in strength and power (as opposed to hypertrophy/bulk alone). Hence my current workout regime alternates full-body speed/power days with full-body strength/muscular endurance days. I.e. in a five day campaign, Mondays, Wednesdays and Fridays are about speed and power. Tuesdays and Thursdays are about strength and endurance. My cardiovascular workouts [aside from ballistic kettlebell work] are based on bicycling and walking and occur throughout the week (partly included in practicing active transportation/ body-reliant commuting) and especially weekends (I run less only because I don’t have the best right knee in the world). In the past my regime included regular martial arts practice, though of late I could no longer afford/ find time to do this, and I expect to resume some time in 2011.

My tools include kettlebells, a pull-up bar, chairs (for dips), a mat, a chin-up bar, my bicycle, my body, and the world. Speed and power exercises, which are among my favorite, come courtesy of the kettlebells and the wide variety of power-lifting one can do with them – cleans, [time-interval] jerks, snatches, high pulls, Turkish get-ups, swings, and so on. One can invent exercises with kettlebells and of course use them for all the general weight-training techniques known to humanity – [pistol] squats, lunges, shoulder and chest presses, curls, [renegade] rows, etc. Calisthenic and body-weight workouts combine with non-ballistic weight-training on strength days.

It’s all pretty simple. It’s all pretty cheap. And most of it’s in the attitude. It’s about embracing intuition, cherishing simplicity, shunning cruelty, not fearing, and being oneself. The plant-based diet is in my experience the nicest, having done me over eleven years (some 40% of my life as of my 27th year at present) of good. The physical culture of an active lifestyle and exercise produces endless soldier-soul juice. Especially in the mornings before work, when one deploys military discipline to practice physical and mental strength before the work day and commute, so that body and essence remain in tact and strong in this debasing world.

Fresh fruits and veggies and physical culture give one the strength to withstand Babylon and fight for truth and justice for time to come. Activists and freedom-fighters need to mind and sustain their personal wellness. Stay tuned for a fitness page to be added above soon.

And please comment generously on this missive.