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You are here: Home / Archives for Old Blog Entries

M4:D94 (D394) Body Part Focus – M5 Preview

November 22, 2008 By Michael Mahony, ISSA CPT Leave a Comment

  

What's on my mind today?

M5 starts in a week and I'm excited.  The plans are already in the works, but not completed.  I've already built a 10 week workout plan along with the spreadsheet to track that plan.  I have my nutrition in place.  I am simply finalizing the goals I have for this next mission (M5).  

Interestingly, I will be starting M5 with 1 week of rest.  I will then launch into my 10 week workout plan.  This plan takes on specific body part focuses each week.  The layout is simple and straightforward. 

Week 1 – Basic full body workout
Week 2 – Basic full body workout
Week 3 – Thighs
Week 4 – Calves
Week 5 – Shoulders
Week 6 – Back
Week 7 – Chest
Week 8 – Arms
Week 9 – Core
Week 10 – Basic

The idea is to push some of the lagging muscles.  I am hoping for great success in this process.  This plan still utilizes the High Intensity Training principles.

There you have it!  A sneak preview of M5:Refinement

 

 
Find out what I'm doing to my body!

Today was an interval training day.  I spent 30 minutes switching between intervals wherein I raise my heart rate to 145 BPM and then allowing my body to recover to 105 BPM.  I used the bike for this today. 
 
Exercise the brain with the Thought of the Day!

"People are anxious to improve their circumstances, but are unwilling to improve themselves.  They therefore remain bound." James Allen

 
Get a discussion started by answering the question!

What are you doing currently to improve your circumstances?  Comment this post to answer the question. 
 

 
  

Mission 2, Day 94: They thought I was crazy!

Until tomorrow…GET BACK TO LIFTING!

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M4:D93 (D393) Control your own destiny

November 22, 2008 By Michael Mahony, ISSA CPT Leave a Comment

  

What's on my mind today?

Take a moment to read the rest of this article and then get out there and put the content into action.

Did you realize that it isn't up to Craig Ballantyne, Tom Venuto, Marc David, Nick Nillson, or Vince DelMonte to control your destiny?  It is completely up to you.  That's right!  Nobody else can control your destiny.  I hear it all the time.  "He made me do…" but that's wrong.  Nobody makes you do anything.  It is up to you.

You need to decide that it is time for a change.  You need to decide to exercise.  You need to decide to eat right.  It is completely about you.  You control your own destiny. 

All you have to do is make a decision and then stick to it.  It really is that simple.  Don't get yourself confused by the multitude of programs that are out there.  The basics have been the same for a very long time.  All you have to do is eat good food and hit the weights with High Intensity Training and you will be on your way to a changed body in a short period of time.  By handling your transformation in this manner you will also save yourself alot of money that you would normally spend on all the different programs that are available.

Now stop waiting for someone else to help you out and get out there and control your own destiny!

 

 
Find out what I'm doing to my body!

  

I finished Week 11 of my first H.I.T. cycle today.  All my exercises are progressing nicely.  I continue to find a way to lift heavier and heavier and that is exciting to me.

 
Exercise the brain with the Thought of the Day!

Never wait for someone else to help you with your transformation.   The person that cares the most about it is you, so count on yourself. 
 
Get a discussion started by answering the question!

How do you control your own destiny?  Comment this post to answer the question. 
 

 
  

Mission 2, Day 93: Lower body, where have you been?

Until tomorrow…GET BACK TO LIFTING!

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M4:D92 (D392) The Mental Game

November 21, 2008 By Michael Mahony, ISSA CPT Leave a Comment

  

What's on my mind today?

Have you ever considered what a huge role the mental game plays in your physique transformation?  I am going to tell you that it is probably the largest part of your entire program.  If you don't have the right mental mindset you are doomed for failure.  Allow me to explain my point further.

When you go into the gym you must have goals in mind.  If not, you are just going through the motions.  When you approach a set you need to tell yourself that you are going to exceed your repetition and weight goal.  You have to just push out as many as your body is capable of pushing out.  If you try to hit X number of repetitions, that's all you are going to hit.  The goal needs to be that you are going to exceed X number of repetitions.  If you set that goal you will beat it the majority of the time.

All this tells me that our mental attitude determines the intensity with which we workout.  I know that high intensity is necessary to achieve the gains we all want, therefore, I know that having the right mental attitude will give us that high intensity. 

 

 
Find out what I'm doing to my body!

Today was a one hour steady state cardio session on the elliptical trainer.
 
Exercise the brain with the Thought of the Day!

Your brain tells your body what to do, so use your brain more! 
 
Get a discussion started by answering the question!

What role does your mind play in your transformation?  Comment this post to answer the question. 
 

 
  

Mission 2, Day 92: Resting and Planning

Until tomorrow…GET BACK TO LIFTING!

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M4:D91 (D391) The Total Immersion Mindset

November 20, 2008 By Michael Mahony, ISSA CPT Leave a Comment

  

What's on my mind today?

The past few days have seen a discussion of the Anabolic Mindset.  As I reviewed my time machine article from yesterday about total immersion as a means of focus, I  realized that the Total Immersion Mindset is something I should probably revisit as it is a subset of the Anabolic Mindset.

Think of the Anabolic Mindset as being the main container.  With that in mind, the Total Immersion Mindset is inside that main container assisting with getting you to the Anabolic Mindset state.  But what is the Total Immersion Mindset anyway?

When I do something I get really into it.  The more committed to something I am the better I do with it.  I read everything on the subject.  I learn as much as I possibly can about the subject.  I see the subject as living and breathing, a live creature so it seems.  Fitness is something that I am totally immersed in.  To me it is not about simply working out or eating a certain way, it is about immersing myself in a lifestyle that will make those things a reality.  I have come to the point where, using the Total Immersion Mindset, I know exactly how hard I can push my body.  I understand my limits and I use them to my benefit.  Unlike some, I do not use my limits to stop myself, I use them to push myself even further.

The Total Immersion Mindset will also sharpen your thinking.  You will see things more clearly because you are immersed in the details.  Your endurance will increase because the Total Immersion Mindset motivates you to achieve more.  You then use the Total Immersion Mindset to get you to the Anabolic Mindset.  You use the tools the Total Immersion Mindset gives you to achieve the Anabolic Mindset state.  Once there you cannot turn back.  The Total Immersion Mindset will keep you there, pushing you further and further until you achieve the goals you set via the Anabolic Mindset.

 

 
Find out what I'm doing to my body!

Today was an interval cardio session.  I did my 30 minutes on the treadmill doing a series of intervals where my heart rate was raised to 145 BPM for 2 minutes and then allowed to recover to 105 BPM. 
 
Exercise the brain with the Thought of the Day!

Using every single trick in the book is the way to accomplish more in your life.
 
Get a discussion started by answering the question!

What are some tricks you use to motivate yourself?  Comment this post to answer the question. 
 

 
  

Mission 2, Day 91: A slight change of course

Until tomorrow…GET BACK TO LIFTING!

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M4:D90 (D390) Fat loss and muscle gain…are they the same thing?

November 19, 2008 By Michael Mahony, ISSA CPT Leave a Comment

  

What's on my mind today?

Yesterday I talked about the Anabolic Mindset.  Hopefully I've gotten you thinking about what the best way is to lose fat. 

Many of you really love the Metabolic Surge program and for good reason–it works.  However, if you were to increase your calories and follow that same program, I bet you'd put on muscle at first and later you'd burn fat.  That's how it works.  You have to rev up the engine and then, after you've built up and stoked the fires, your body begins to peel off fat like mad.

You need to change the way you think.  That's why I call it the Anabolic Mindset.  Fat loss and muscle gain do not have to happen seperately.  I know I once believed that the two were seperate actions, but I've since determined that the best approach to fat loss is muscle gain.  That's right, get yourself into the Anabolic Mindset and put on muscle and you will shed fat as well.  It is scary at first, but trust me on this.  You should eat at least at maintenance level of calories (preferably a little higher) and work out with extreme intensity.  By doing these things you will gain muscle.  Muscle, as we all know, burns fat.  This is where the Anabolic Mindset comes in.  Focus your efforts on maximum muscle gain and you will eventually see maximum fat loss.  It is just a fact.

 

 
Find out what I'm doing to my body!

  

The progression continues.  I admit that I am surprised that as I close in on 12 straight weeks of H.I.T. I am still progressing in all lifts.  When my next round of lifting begins I will be posting my workout log and my son's workout log as well.  I want everyone to see that H.I.T. works for people of all ages and ability levels.  Example:  Prior to starting H.I.T. my son was stuck at the empty 45 lb. bar for his bench press. In his last workout he hit 70 lbs. x 8 repetitions.  He's been doing H.I.T. for about 4 weeks.  Yes, he went up 25 lbs. on his bench in 4 weeks.  Better yet, that is an increase of 56%.  How many of you would like to see a 50% increase in your strength in just 4 weeks?  I hear some of you out there right now thinking "That's not possible for me" yet you will plunk down $50 for the latest "guru's" workout eBook that makes the same promises and yet has never been proven on anyone, including the "guru."

 
Exercise the brain with the Thought of the Day!

We tend not to believe in ourselves and that is a major limiting factor in everything we do. 
 
Get a discussion started by answering the question!

Do you believe in your own abilities?  Comment this post to answer the question. 
 

 
  

Mission 2, Day 90: Immersion as a means of focusing

Until tomorrow…GET BACK TO LIFTING!

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