Posts written by Michael J. Mahony

First, I am aware that some of you are having problems posting comments.  I am in touch with support and will let you know what they say.

Today was a cardio day for me.  I am focused on burning up this fat and cardio is the way I'm going to get there.  Cardio, combined with lifting, is getting me to my goals.

I enjoyed my HIIT session today.  I did 30 second intervals at 10.0 MPH and 3.5 MPH.  Like Lilla always says, it isn't HIIT unless you are gasping for air and that's what I was doing.  I could barely stand up when I was done.  At times I feel like I phone in the cardio workouts.  With my recent focus on no mercy workouts, my cardio workouts need that same attitude. Today was the first of many to come like this one.

Nutrition was boring, but good today.

Accountability Log:

Nutrition Log:

Workout Log:

Thought for the Day:

After reading a post from Lilla I got to thinking about how important small goals are towards achieving the major goal.  Most of us have big goals and we aim to complete them, but alot of us fail to break those goals down into smaller, more achieveable parts.  If you want to ratchet up your goal achieving success, break your larger goals into smaller goals.  At the same time, take each of your goals (large and small) and consider what the obstacles to completion are.  After considering and logging down all the obstacles to completion, determine how you can overcome the obstacles you might face and write those down as well.  When you are done, you will have a concrete plan in place for achieving all of your goals and how to respnod should you run into obstacles along the way.

Until tomorrow…GET BACK TO LIFTING!

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Today was hectic.  I did a round about to Las Vegas (via plane) and was really exhausted when it was done.

I am going to discuss my workout today and then I'm off to bed.  I've had the attitude lately that I can keep pushing until my body screams at me to stop, so I keep pushing.  I've been aiming towards that 350 pound 1 rep max squat and I will get there for sure!  I've got to add about 30 pounds to my current 4 rep max and I will be at my 1 rep max of 350 pounds.  It is all very exciting to me, but it also shows me how pushing and pushing is what we need to do.

I've noticed lately at the gym that people don't push themselves very hard.  They do just enough.  Even with things like stretching, they stop short of the painful stretch because they think they can't handle it.  How are they expecting flexibility if they stay within their current range of motion?  How do they expect their body to change if they don't push hard on the weights?

Check out my workout log below and my comments for more on this topic.

Accountability Log:

Nutrition Log:

Workout Log:

All of these are personal bests.  290 pounds feels extremely heavy when you first unrack it.  I attacked the first set and was not happy with my depth.  Alot of times there is a psychological reaction to the heavy weight and you don't get as deep as you should and this was no exception.  On the second set I attacked it fully and got the full depth I should be getting.  I could feel the weight all the way through the motion.  By set 3 it was getting a lighter feeling.  By set 5 it felt heavy towards the 3rd repetition, but I powered through to the final rep and then re-racked the weight.  Set 6 just made me feel accomplished.  My legs were tired already by the time I reached this set, but I completed it with style. 

I am also getting the hang of the split deadlift and split good morning now.  I sweat alot when doing those because they get my heart rate up.  I wind up feeling these 2 days later!

I did 45 minutes of steady state cardio after I got back from my trip. I literally went from the airport to the gym for the cardio session.  I'm looking for knock out results this week.

Until tomorrow…GET BACK TO LIFTING!

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Today when I entered the gym I was determined to push myself even harder than the previous trip.  Everytime I think I have pushed myself as hard as I can, I go back with even more intensity and push myself even farther.  When I do this I notice that I make some good gains. As a result, I keep pushing myself harder and harder and today was no different.

Just 2 weeks ago I was in the gym doing this very same workout.  During the first exercise, the bent over barbell row, I managed 165 pounds for 6 reps.  At that time, I was honestly pushing as hard as I could.  Today, I hit the same exercise at 165 pounds for 12 reps.  At the same time, two weeks ago I managed 135 pounds for 4 reps and today I managed 135 pounds for 12 reps.  Even the weight on the barbell push press went up to 140 pounds for 12 reps.  I was amazed that I could push around so much weight today.  Alot of this game is mental and I proved that today.  As stated, on my entire drive to the gym I was visualizing a successful workout and I got it.

Work was stressful today.  Had alot of issues and I didn't really enjoy the day.  I am really looking forward to tomorrow's workout just to strip myself of the stress.  Tomorrow I need to take a there and back trip to Las Vegas for business.  It will be a long day.  Now it is time for bed.

Accountability Log:

Nutrition Log:

Workout Log:

Until tomorrow…GET BACK TO LIFTING!

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As I did my 45 minute cardio session today I was thinking about nutrition.  My mind tends to wander on the longer cardio sessions and today was no different.

I realized that I tend to eat a pretty routine menu.  I don't put in alot of variety for several reasons that I will now discuss.

Calories and Macronutrients:

It takes alot of work to get the calories right and the macronutrient ratios are next to impossible to get perfect.  Don't even try getting them (macronutrient ratios) exactly correct.  Get them in the ball park and you are good.  By eating the same thing I don't have to mess with that very much.

Ease of preparation

By eating the same basic menu, my preparation time is shorter.  I am able to make alot of the same food all at once and then bag it for later use.

Mental comfort

By eating the same menu I am comfortable mentally.  I know that I've met my calories and macronutrient ratios before I even begin.  I have a routine and it makes me feel comfortable.

Conclusion

These things make it much easier to be on a fat loss program.  I know exactly what to eat on a low carb or a high carb day.  It takes all the guess work out of the mix.

Accountability Log:

Nutrition Log:

Workout Log:

Final words of the day:

Don't ever give up.  No matter what adversity you face, never give up.  Every obstacle that arises can be overcome.  There is never a reason to give up.  Not getting the results you want? Make adjustments and work harder.  Things not happening as fast as you'd like? Relax and give it time, but most of all, don't give up.  It took us all time to get out of shape, so why does anyone expect to get back into shape overnight and with very little effort?  Injuries can slow you down, but they shouldn't stop you.  Surgeries from the past can create caution, but they should not eliminate your workouts.  Perseverance reigns supreme!

Until tomorrow…GET BACK TO LIFTING!

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Today I got up at my regular time.  My stopwatch and I headed to the gym for a workout of massive proportions.  I absolutely love my squat days.  I'm learning to love the good mornings and split deadlifts as well.

Today was another day of personal bests.  I keep pushing my body and it keeps responding.  They say that as long as you still have strength and can put in a good workout, your body is recovered and responding.  Mine just keeps responding.  I especially like the 4 day routine that I'm on.  I am now working through both workouts in the plan each week, so my volume has increased and I love that. 

There is just something about lifting heavy weights that keeps me going.  I've definitely decided that bodybuilding contests are in my future.  I've even found the my initial body goal.  Here it is:

That's the body I'm aiming for for the first phase of my bodybuilding career.  He isn't massive, but he is natural.  I like that.

I've been giving alot of thought to self-limiting beliefs and behaviors and I know that if you believe in yourself you can achieve anything.  It is all about believing you can do it.

Accountability Log:

Nutrition Log:

Workout Log:

OK, so those 1-1/4 squats are amazing, but the fifth set is the first time in my life that my legs failed during a squat.  I had the cross bars just about an inch above my lowest point in the squat.  After doing 4 sets of 255 x 8, I decided on the fifth set to go for an extra couple of reps to really kill my legs.  I did the 9th rep and went down for the 10th rep and I was completely unable to come back up.  I had reached positive failure on my squat, so I set the bar down on the cross bars.  What a rush that was!

At my gym, I do my Flatten Your Abs workout upstairs.  Today I had a hard time getting back down from the upper level.  My legs were jello!  Tonight my low back is fried from the good mornings and my hammies are crying out in pain.  DOMS–not sure why I love it so much!

Until tomorrow…GET BACK TO LIFTING!

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