Wednesday, March 26, 2014

Training 3.26.14

Early morning mini session

Pull ups
Push ups
Step ups

Take the Hits...Choose your attitude!




Don't just go through the motions as you work towards your objectives. How you do your work is more important than doing the work itself. Your opponent in The War of Art is resistance and your most important weapon is your attitude. You have to elevate the quality of your REPS and put focus and intensity into your effort.

There can be a tendency to weaken resolve in the face of resistance when one feels overwhelmed or intimidated. This is where attitude often determines the outcome. A weak attitude is like taking a flimsy swing at your opponent. Your opponent might blink, but that's about it. A better attitude is like landing a solid punch. Now your opponent knows that you are serious. The best attitude is like punching through your opponent. It doesn't matter whether or not your opponent is taking your seriously, because your opponent just got knocked out!

From The War of Art...

A Professional is Prepared


I'm not talking about craft; that goes without saying. The 

professional is prepared at a deeper level. He is prepared, 
each day, to confront his own self-sabotage. 
The professional understands that Resistance is fertile 
and ingenious. It will throw stuff at him that he's never 
seen before. 
The professional prepares mentally to absorb blows and to 
deliver them. His aim is to take what the day gives him. He is 
prepared to be prudent and prepared to be reckless, to take a 
beating when he has to, and to go for the throat when he can. 
He understands that the field alters every day. His goal is not 
victory (success will come by itself when it wants to) but to 
handle himself, his insides, as sturdily and steadily as he can.
-Steven Pressfield 




It's all about attitude...the weapon of choice!

“Forget about winning and losing; forget about pride and pain. Let your opponent graze your skin and you smash into his flesh; let him smash into your flesh and you fracture his bones; let him fracture your bones and you take his life! Do not be concerned with escaping safely- lay your life before him!!”-Bruce Lee

So whatever your resistance is for this day...face it with an attitude to win. 

Training 3.25.14

Early morning mini session

Pull ups
Push ups
Step ups


Evening session

Jump Rope

Foam Rolling, Dynamic warm-up

Band pull aparts, Face pulls

Bent over barbell rows (3x10)

Weighted Pull ups (3x10)

1 arm dumbbell rows (2x12)

Trap bar shrugs (2x12)

Monday, March 24, 2014

Light Up the Darkness


You could curse the darkness, the trouble you face, the negativity you see in the world-but, why? Be the change the world needs. Don't curse a dark room. Flip the light switch or light up a candle. Never give away your power to darkness--ignorance, lies, weak thinking, or wrong ideas.




When asked how he could perform 2 days after being shot: The people who were trying to make this world worse are not taking the day off. Why should I? Light up the darkness.

Bob Marley



Training 3.24.14

Early morning mini session

Pull ups
Push ups
Step ups


Evening session

Jump Rope

Foam Rolling, Dynamic warm-up

Band Chest Flys, Side Lateral Raise (3 sets)

Seated Dumbbell Overhead Press (3 sets)

Floor Press (3x5)

Rear Delt Destroyer Set

Quick Training 3.23.14


Jump rope
KB Swing
Airdyne bike
12 minutes total @ 127 bpm

Training 3.22.14

Jump Rope, Airdyne Bike

Foam Rolling, Hip warm-up, Dynamic warm-up

Leg curls and Extensions, Good Mornings, Hip Thrust, Standing Double Ab wheel rollouts (2 sets of each)

Squats (3x5)

Step Back Lunges (2 sets)

Thursday, March 20, 2014

Age Ain't Nothin' But A Number!





Never limit yourself because of your age! 

Success is neither magical nor mysterious. Success is the natural consequence of consistently applying basic fundamentals. – Jim Rohn

Check out my man Ross Enamait's blog! He always posts great articles and videos.








Great articles and I highly recommend his no-nonsense products.

Training 3.20.14

Preacher Curl, Band Tricep Pushdowns

Preacher Curl, Dumbbell Bench Press with bands

Incline Curl, Lying Dumbbell Tricep Extension

Tuesday, March 18, 2014

Stay Focused

Everyone thinks of changing the world, but no one thinks of changing himself.
Leo Tolstoy







Training 3.18.14

Jump Rope

Foam Rolling, Dynamic warm-up

Band pull aparts, Face pulls

Bent over barbell rows

Weighted Pull ups

1 arm dumbbell rows

Trap bar shrugs

Monday, March 17, 2014

Training 3.17.14

Jump Rope

Foam Rolling, Dynamic warm-up

Band Chest Flys, Side Lateral Raise

Floor Press

Seated Dumbbell Overhead Press

Rear Delt Destroyer Set

Sunday, March 16, 2014

Training 3.16.14-Quick session

Resting Heart Rate=56 bpm (51 last week)

Jump rope
KB Swing
Airdyne bike
13 minutes total @ 142 bpm

Training 3.15.14


Jump Rope

Foam Rolling, Hip warm-up, Dynamic warm-up

Leg curls and Extensions, Good Mornings, Hip Thrust

Squats

Step Back Lunges

Sunday, March 9, 2014

Overcoming Resistance

Resistance training is more than just lifting weights or doing push ups or pull ups. Resistance training is about building the habits that allow one to overcome internal and external challenges. 







One of my favorite books is The War of Art by Steven Pressfield. Required reading on the concept of Overcoming Resistance.



Physical training is a great means to build the self-discipline that is needed in order to reach any objective.

Consider the perspective in this article by Ross Enamait

Sunday, March 2, 2014

Fail Forward...Build Skill...Get Your Reps In!


“The keys to life are running and reading. When you're running, there's a little person that talks to you and says, "Oh I'm tired. My lung's about to pop. I'm so hurt. There's no way I can possibly continue." You want to quit. If you learn how to defeat that person when you're running, you will learn how to not quit when things get hard in your life. For reading: there have been gazillions of people that have lived before all of us. There's no new problem you could have--with your parents, with school, with a bully. There's no new problem that someone hasn't already had and written about it in a book.” 
― Will Smith











This is a great book on developing skill!