Today my podcast continues to take a step away from the favorite exercises theme and focuses, instead, on the topic of self-motivation. I give you numerous tips for getting motivated and staying that way. I hope you enjoy the content.
Mission 1, Day 71: Building the intensity
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…
Related Posts:
Push up challenge Workout #3
Today was the third workout of the push up challenge training and it was tough! The goals and my results:
| Goal | Actual |
| 30 | 30 |
| 22 | 22 |
| 22 | 22 |
| 20 | 19 |
| Max (minimum of 27) | 30 |
123 push ups! My chest is burning right now.
Related Posts:
Mission 1, Day 70: Increasing the stakes
“Failure is not a single, cataclysmic event.
You don't fail overnight.
Instead, failure is a few errors in judgement, repeated every day.” – Jim Rohn
So today I've decided that it is time to increase the stakes. I've been cruising along quite well for 70 days now. While I don't need to change much in what I've been doing, I do need to bridge the gap that I've started to see come into focus since the New Year started. I need to use the bridge that is in front of me.
I spent some time just now reading through Jim Rohn's “Vitamins for the Mind” at http://www.jimrohn.com and have come up with the following relevant quotations for where my mind is at today. I've given a brief description after each quotation as to why that one spoke to me.
“Discipline is the bridge between goals and accomplishment.” – Jim Rohn
I realized during my reflection time that I have goals…I have alot of goals. What I need to maintain is the discipline that will get me to the accomplishment of those goals. I must be strong and not give in to temptation where my nutrition is concerned. I must just put it out there and build that discipline bridge.
“All disciplines affect each other. Mistakenly the man says, “This is the only area where I let down.” Not true. Every let down affects the rest. Not to think so is naive.” – Jim Rohn
I must continue to maintain my other disciplines (time management, personal development, fitness studies, blogging, etc.) because a let down in one area will cause a let down in others. It is like a domino effect. I can't make the errors in judgment each day that lead to failure. I need to raise the stakes, increase the intensity and keep my eyes focused on the prize.
“Discipline is the foundation upon which all success is built. Lack of discipline inevitably leads to failure.” – Jim Rohn
By continuing with all of my disciplines, I will guarantee my success. By failing to continue with all my disciplines, I will guarantee my failure. Because failure, for me, is not an option I will consider, failing to continue with my disciplines is also not an option I will consider.
“Discipline has within it the potential for creating future miracles.” – Jim Rohn
Look at what Adam Waters has accomplished this past year! He has developed a discipline and that discipline has created the miracle physique transformation that we can all see in him from his pictures. It is the same for all of us. We can use the disciplines we are creating today to launch us towards miracles in the future.
“We must all suffer from one of two pains: the pain of discipline or the pain of regret. The difference is discipline weighs ounces while regret weighs tons.” – Jim Rohn
I prefer to deal with the ounces and not the tons. I do not want to have any regrets later. Yes, discipline is difficult to maintain, but the pain of regret is far worse and not something I'd like to deal with.
“At the end of each day, you should play back the tapes of your performance. The results should either applaud you or prod you.” – Jim Rohn
Do your results applaud you or prod you? They need to do one or they other. For me, lately, they do both. I am proud of what I've accomplished, but at the same time, what I've accomplished drives me forward to do more and more.
“How long should you try? Until.” – Jim Rohn
Never give up…never!
“Make sure the outside of you is a good reflection of the inside of you.” – Jim Rohn
Make that transformation. Show people what is on the inside by improving what is on the outside.
“When you know what you want, and you want it bad enough, you will find a way to get it. “ – Jim Rohn
This one rings so loud in my head. It is about desire. If you want it badly enough you will get it. It is an amazing power that we all have inside of us, but some of us choose not to tap into.
“Motivation alone is not enough. If you have an idiot and you motivate him, now you have a motivated idiot.” – Jim Rohn
Do any of you wish to be that motivated idiot? This one makes me want to learn more about fitness. I want to read and compare. I want to share the knowledge I receive.
“Without a sense of urgency, desire loses its value.” – Jim Rohn
This is just like that cliche that says strike while the iron is hot. I constantly hear friends talking about how they will get in shape at the start of the next month. That just never happens. There has to be a sense of urgency or else your desire wanes.
“Resolve says, “I will.” The man says, “I will climb this mountain. They told me it is too high, too far, too steep, too rocky and too difficult. But it's my mountain. I will climb it. You will soon see me waving from the top or dead on the side from trying.”” – Jim Rohn
Amen! This one is me all the way. I will make it to the place I want to be or I will die trying. I have a healthy (I feel) obssession with getting in shape. Nothing short of my final goal accomplishment is going to sit well with me.
So here I am upping the stakes. I committed to do 50 push ups by March 24, 2008. I am hereby rescinding that committment and replacing it with a new one. I am now committed to doing 70 push ups by March 24, 2008.
I committed to doing 1 unassisted chin up by March 24, 2008. I am hereby rescinding that committment and replacing it with a new one. I am now committed to doing 5 unassisted chin ups by March 24, 2008.
My goal is to be at 10% body fat by February 3, 2008. That is still my goal, but I'm upping the stakes. I will now have 10% body fat and 205 pounds of lean body mass by March 24, 2008.
I am currently deadlifting 250 pounds for 5 sets of 5 reps. I am hereby committed to deadlifting 300 pounds for 5 sets of 5 reps by March 24, 2008.
I am currently squatting 250 pounds for 5 sets of 5 reps. I am hereby committed to squatting 300 pounds for 5 sets of 5 reps by March 24, 2008.
Upping the stakes isn't something I am doing willy nilly. This is something I feel I need to do. I'm going to accomplish each of these things or die trying.
Accountability Log:
| Mission 1: Day 9 of 40 | Accountability | ||
| Meal/Training Plan: Real-time accountability | Each task completed? | ||
| Day 70: January 3, 2008 | Yes or No | ||
| 3:30 a.m. | Meal 1: Protein shake with glutamine and 15 g. of oatmeal and 3 glasses of water |
Think it over and decide what you want. Do you have a sense of urgency? Do you have the resolve to get the job done? Are you just going through the motions? Is now the time for you to increase the stakes? If you want to know how to transform your life and your physique through the same accountability measures I've taken, just leave a comment and I will do my best to point you in the right direction.
Until tomorrow…
Related Posts:
Water milestone
Today was a milestone for me in Christy's water challenge. I hit 414 glasses of water!
Related Posts:
- « Previous Page
- 1
- …
- 113
- 114
- 115
- 116
- 117
- …
- 148
- Next Page »
