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 I have been following a 10 week program wherein there is a focus on a certain body part each week. This program is ending the way it began, with a full body workout that hits from every angle. It was like an old friend returning to town. I completely enjoyed the change in the program and plan to take this entire program and utilize it at least one more time this year. M5 is quickly coming to a close, with just 4 more days until it is completely over. I have gained muscle and next I will have to work harder to shred off the remaining fat to reveal the muscle underneath. The return of the deadlift this week is welcomed by me. I was amazed that my strength on that exercise has not waned at all. When it was all over I felt like I had been through a major fight. My body was already sore. The main thing was that my mental state was incredible today. I worked extremely hard through every single set. As I was working out I found myself thinking about goals and how important they are. While today my goal was to greet my old friend and give him a good run, the bigger goals are what matter. The long term goals will make or break me in the long run. I have to stay focused and keep myself working the right plan. Tight control over the numbers is going to be required. I am planning to have alot of fun in M6. My hope is that the fun I have will make me even more consistent than I am now. 6 days a week of cardio is a tough target, but I am ready. |
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 Mike’s Workout Log: 
Matty’s Workout Log: Look at the start of this workout. Leg extensions, deadlifts and then squats lead you off. Let me tell you, the deads were hard after doing a nice heavy set of leg extensions. Squats were difficult as well. Matty had some trouble with his grip on the deadlift today. His squat was less than perfect as well. He has to pay attention to the correct form on both exercises and he will be pushing some pretty heavy weight. |
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 Timing is everything when you are looking for a transformation. |
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 How important is the timing for you? Comment this post to answer the question. |
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Until tomorrow…GET BACK TO LIFTING! |
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Feeling overwhelmed by the information you get on the web? Not sure if that guy is a "guru”? The answer is finally here! |
M5:D65 (D473) Making Tough Choices
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| Today was extremely tough for the managers of my company. With the awful economy, we’ve had to make some touch choices. We mulled them over as a team, analyzed all the possible outcomes and then came to a conclusion. The key thing is that we stuck to our decisions. For me, this meant laying off my junior programmer. It was not an easy decision to come to, but it was one that I stuck to once the decision was made. It is the same behavior we need when trying to change our physique. As we go ahead with our plans we figure out ahead of time what we need to do. We plot out the plans and then we execute them. If we stick to them we see positive results even from things that appear to be negative. The light is always visible in front of us as we move ahead. It is a key learning I’ve had. You only do well when you stay the course. I can’t afford to make the wrong nutritional choice or I will have that much more work ahead of me. If I were to skip a workout I put myself into a hole. Imagine if we were to be fined $250 for every workout we missed. How many times would we skip a workout in that case? My bet is that our compliance would be perfect. That’s how I look at it every single time I hear the alarm go off at 3:30 a.m. There are many times that I feel like rolling over and going back to sleep. I remind myself of why I am doing what I am doing and I get up and do it. Skipping a meal, skipping a workout—those are the easy way out. It is easy to choose that route. The hard part is making the tough choices. Sticking to what you know you should do—that requires discipline. Make yourself do it and you will see the results in the end. |
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| More rolling hills with the Cardio Coach today! |
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| Tough choices are presented to us to help us get through the toughest of times. |
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| How have you made the tough choices lately? Comment this post to answer the question. |
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Until tomorrow…GET BACK TO LIFTING! |
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Feeling overwhelmed by the information you get on the web? Not sure if that guy is a "guru”? The answer is finally here! |
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M5:D64 (D472) Rainy day reflections
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| Today was another rainy day here and I had time to reflect. I like times like this because of how much I get figured out. I was having a conversation on Twitter today and the term “common sense” came up. To me it has always been a silly term because it is pretty clear that a majority of people do not have common sense, so how can it be considered “common”? This lead me to think about how many people are getting mislead by the information they get on the internet. How much of it is misleading and how much of it is just about these people not doing their homework? Laziness is a major issue with most people. They don’t take the time to check things out. They would prefer to “try” it first. As Yoda once said, “Do or do not, there is no try.” This applies to everyone. You can’t “try” something really. You are either doing it or you are not doing it. The word “try” is just a cop out so that you can later change what you were doing to something else. To me, the failure to stick to one plan for an extended period of time is a key reason why so many people fail at what they are doing. It just takes too much effort to do the same thing for a long period of time. Everyone wants instantaneous results and when they don’t get them, they stop and move on to another thing. Do yourself a favor. Stick to one thing. Don’t worry about how hard it is or how much it makes you hurt. Stick to it and you will see results. I guarantee you that you will get results. Sometimes those results won’t be what you want, but most of the time, if your plan is worthwhile, you will get good results. Honestly, most people are lacking the intensity to make a change in their lives. Don’t be one of those people. |
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| The Cardio Coach took me for a run through the rolling hills again today. |
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| Your results are proportionate to the intensity with which you attack the problem. |
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| What intensity techniques do you employ? Comment this post to answer the question. |
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Until tomorrow…GET BACK TO LIFTING! |
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Feeling overwhelmed by the information you get on the web? Not sure if that guy is a "guru”? The answer is finally here! |
Related Posts:
M5:D63 (D471) One week to go!
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| I have one week to go and I am excited about it. I have made some more great strength gains and fat loss numbers. I will reveal all on February 14, 2009. One thing I’ve decided about M6, it will be an undercover mission. I will take photos for Day 1 of M6 that reveal my physique from various angles and I will post those. However, I will remain under cover for the mission. I plan to do a reveal every 21 days which will compare my day 1 physique photos to each subsequent 21 day photo. My idea is to show the changes in a more dramatic fashion. One thing I am doing differently is that I will be taking uncovered pictures each day of the mission, but will only post the covered up versions (other than reveal days). This means I will have 4 reveal days throughout the mission. My current plan is to make a video just like Adam: RTP Blog 2 did. It should be a major accountability factor, knowing that I have to post a video of my 84 days of progress at the end of the mission. Wow! I cannot wait to see what my ultimate results will be. |
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| Mike’s Workout Log: 
Matty’s Workout Log: We went to the gym today with the mindset that we were going to kill it and we sure did what we set out to do. Starting with the stiff-legged deadlift, moving on to the leg extensions and every other exercise, we pushed very hard. By the end of the leg phase of the workout I literally had difficulty walking to the next exercise station. To understand what I was going through you need to understand how I handled the exercises. When I did the side bends I did them until I cramped up and then I stopped. On my stiff-legged deadlifts I pushed until I couldn’t lift the weight even one more time. On the leg extensions I thought 13 was my maximum repetitions, but I pushed one more out and it burned! The leg press was moved until I could not push again and I had to lower the weight on the lowest safety spot. By the time I finished my calf raises I was almost completely unable to walk. The intensity was insane! |
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| Positive pressure brings about positive results, but only if you are positively certain that you are going to work your plan. |
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| What new positive pressure ideas have you come up with? Comment this post to answer the question. |
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Until tomorrow…GET BACK TO LIFTING! |
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Feeling overwhelmed by the information you get on the web? Not sure if that guy is a "guru”? The answer is finally here! |
71 Return to FormRelated Posts:
M5:D62 (D470) True Accountability Blogging
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| Accountability blogging is all about positive pressure. The concept is simple enough. You are posting a daily article along with daily pictures to show your progress. This puts positive pressure on you to eat right and exercise. If you fail to handle your business the entire world can see your failure. True accountability blogging must include a picture. You must be completely honest about your eating and your training. You are only fooling yourself if you are not 100% honest. Only blogging inside a private forum or a members only forum is not, in my estimation, true accountability blogging. True accountability blogging involves complete and total public exposure. You don’t get that when you blog inside of a private forum or members only forum. This type of blogging (inside a private or members only forum) has its place, but it isn’t true accountability blogging. How is the average person going to find your blog if you are hiding inside of a private or members only forum? How are you going to have any influence over the success of others if you are not out there in the public eye? For many of us it was a difficult decision to “go public” but once that decision was made it made the difference in our success or failure. It also helps others. They read your blog and do what you are doing if it is working for you. The work it takes is all worth it if you can effect just one person’s life. |
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| Cardio Coach took me through the paces again today. |
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| True accountability involves public exposure of your plan and the results it produces. |
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| Have you fallen prey to the idea that you can blog in private and still be accountable? Comment this post to answer the question. |
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Until tomorrow…GET BACK TO LIFTING! |
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Feeling overwhelmed by the information you get on the web? Not sure if that guy is a "guru”? The answer is finally here! |
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