In keeping with how my mindset has been lately, today was all about building the intensity. Intensity is the key to success in sports, especially in body building.
In order to up the intensity, attention must be paid to strict form. Therefore, today's workout involved me rechecking the form on all my exercises. Over time we tend to get sloppy and I was no different on my “lighter” exercises. My squats and deadlifts were spot on, but other exercises not so.
Part of upping the intensity is pushing your endurance levels. This means taking the set to the point of temporary failure. This causes a severe burn that lasts 20 to 30 seconds. This is where you need to know your body and listen to it. Push it to the point that it is just unable to complete another rep and you are going to see gains.
You need to prepare yourself mentally for the increase in intensity. You convince yourself that you can survive the pain associated with the workout. By doing this, you guarantee your success during your workout. It is definitely a mind over matter type of thing.
Declare victory over your fears, feelings and self-doubts. When you manage to get out 12 reps of an exercise, challenge yourself to increase the weight by 10% the next time. By doing this, you will drop your reps into the range of 8 to 10, but you can do it if you tell yourself you can.
Use your mind to tackle the issues you face in the gym. If you are trying to up the weight on an exercise, don't be scared to do it. Get it in your head that you can do it and you will do it. When I started squatting, I was afraid to hurt myself. I pushed myself and told myself that I could do it with proper form and not hurt myself. I went from squatting the empty 45 pound bar to squatting 250 pounds in about 6 months time.
Speaking of squats, today I used a new product I found called the Manta Ray. The Manta Ray is a squatting tool that clicks onto the bar and allows you to focus on the lift rather than holding the weight in the right spot. I believe you will be seeing my personal bests get destroyed using this tool.
You can check out the Manta Ray here.
Accountability Log:
| Mission 1: Day 10 of 40 | Accountability | ||
| Meal/Training Plan: Real-time accountability | Each task completed? | ||
| Day 71: January 4, 2008 | Yes or No | ||
| 3:30 a.m. | Meal 1: Protein shake with glutamine and 15 g. of oatmeal and 3 glasses of water | Yes | |
| 4:00 a.m. | Supplements: Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine | Yes | |
| 4:30 a.m. | Workout: Lifting and 30 minutes of steady cardio with 3 glasses of water | Yes | |
| 6:00 a.m. | Supplements: Protein shake with glutamine and chromium and 3 glasses of water | ||
| 6:30 a.m. | Meal 2: Tuna (6 oz.) with large salad and 3 glasses of water | No | Missed |
| 9:30 a.m. | Meal 3: Chicken breast (6 oz.) with cucumber 3 glasses of water | Yes | |
| 12:30 p.m. | Meal 4: Chicken breast (6 oz.) with large salad and 3 glasses of water | Yes | |
| 3:30 p.m. | Meal 5: Chicken breast (6 oz.) with cucumbers and celery and 3 glasses of water | Yes | |
| 6:30 p.m. | Meal 6: Chicken breast (6 oz) and large salad and 3 glasses of water | Yes | |
| 9:00 p.m. | Supplements: Protein shake, glutamine, calcium and 3 glasses of water | Yes | |
| Accountability Areas: | Points | Possible | |
| Meal 1 | 1 | 1 | |
| Meal 2 | 0 | 1 | |
| Meal 3 | 1 | 1 | |
| Meal 4 | 1 | 1 | |
| Meal 5 | 1 | 1 | |
| Training | 1 | 1 | |
| Post Workout Nutrition | 1 | 1 | |
| Water | 1 | 1 | |
| Pre-sleep nutrition | 1 | 1 | |
| Accountability | 1 | 1 | |
| Daily Totals: | 9 | 10 | |
| Mission Totals: | 87 | 90 | |
| Workout Log: | |||
| Squats | 230x4x10 | [PB] | |
| Deadlifts | 230x4x10 | [PB] | |
| Bulgarian Split Squats | 30x4x10 | ||
| Step ups | 25x4x10 | ||
| Chin up challenge | (70) 5×5 | ||
| Reverse Crunches | 17×3 | ||
| Push up challenge | 30;22;22;19;30 |
In closing, the message today is to build the intensity. Search your soul and determine whether or not you are pushing yourself as hard as you can. Are you taking it easy? Are you taking the attitude that you can always just do better tomorrow? If so, you are short-changing the progress you could be making. Push yourself. Stop babying yourself. You are capable of alot more than you think. Dig down deep and increase the intensity.
Until tomorrow…
