Archive for the ‘Motivation’ Category

w15 – shoulder!

Activity: weights
Training Partner: NA
Calories intake: 3587
Cal Burn : 3014

Barbell Shoulder Press

Set 1 : 50.0×12
Set 2 : 65.0×7
Set 3 : 65.0×7
Set 4 : 65.0×7

Dumbbell Front Raise

Set 1 : 30.0×12
Set 2 : 30.0×12
Set 3 : 30.0×12

Dumbbell Front Raise

Set 1 : 30.0×12
Set 2 : 30.0×12
Set 3 : 30.0×12

Full Range Of Motion Lat Pulldown

Set 1 : 40.0×12
Set 2 : 45.0×12
Set 3 : 45.0×12
Set 4 : 40.0×12

Standing Low Pulley Deltoid Raise

Set 1 : 30.0×12
Set 2 : 30.0×12
Set 3 : 35.0×12

Face pulls

Set 1 : 55.0×13
Set 2 : 80.0×10
Set 3 : 80.0×12
Set 4 : 80.0×10

Damage: Lev, rhomb , tres major, pec minor.

NOTES: I have no idea what i am doing.

w1 shred shoulder

Activity: Weights
Training Partner: NO !!!
Calories intake: 2,350
Est Cal burn: 4010 (shit)

2013-10-18 mets

Barbell Push Press

Set 1 : 40.0×10
Set 2 : 50.0×8
Set 3 : 55.0×8

Cable Front Raise

Set 1 : 15.0×10
Set 2 : 15.0×10
Set 3 : 20.0×10

Standing Low Pulley Deltoid Raise

Set 1 : 25.0×10
Set 2 : 30.0×10
Set 3 : 30.0×10

Dumbbell Bent Over Delt Raise

Set 1 : 35.0×8
Set 2 : 35.0×10
Set 3 : 35.0×10

21s

Set 1 : 25.0×21
Set 2 : 25.0×21
Set 3 : 25.0×21

Barbell Shrug

Set 1 : 180.0×10
Set 2 : 200.0×10
Set 3 : 200.0×10
Set 4 : 200.0×10

Damage:Shoulder. Levator stilk sore affecting ROWS.

NOTES: Some shoulder work.

HIIIIITTTT!!

Activity: Running (HIIT)
Training Partner: NA
Calories intake: 2950
Exercise calories: 300+

Session : 22 mins Hiit

1. Warmup 2 min
2. Sprint one minute (16km +) then walk 6-7km+ for 1 minute
3. Cool down and stretch

NOTES:Increased max speed again, feeling pretty good considering the lack of cardio. Need to get ready for a grading in two weeks.

w5DL – 1

Activity: Legs (DELOAD)
Training Partner: NA
Calories intake: 2955
Exercise calories: 205

Session : Weights

 

Barbell Full Squat (60.0×5,70.0x5,80.0×5)
Barbell Lunge (70.0×5,72.5×5,72.5×5)
Lying Leg Curls (42.5×15,50.0x15,50.0×15)
Cable Crunch ( 87.5×10,87.5×10,87.5×12)*
Hanging Leg Raise (0.0×20,0.0x20,0.0×20) *
Rotary calf (102.5×13,102.5×15,102.5×15,102.5×13) *

* = Increases
~ = Decreases

DAMAGE:  Hips and lumbar. illiac crest is caining today.

NOTES: Always feel weird doing a deload. Workout goes so much faster when i not doing the big power exercises. Usually takes me 20 mins just to do 5 – 7 sets of squats. Only did 3 sets today and it took like 7 mins :).

Motivation Section moved to new site

Just a reminder all the motivational stuff i posted is now on a separate site as this is moving to a different direction.I will be focusing this site on mainly conditioning for martial arts and techniques etc etc. My weight lifting will also be moved off this to a separates site as well.

NEW motivational site is http://motivateinspire.net

Fitness Motivation

No fear in the now

Bodybuilding / Fitness / Life / Motivational Pictures



50 things you need to know

post by – Inside Edge

  1. You’re stronger than you think you are.
  2. Mistakes teach you important lessons. Every time you make one, you’re one step closer to your goal.
  3. There is nothing to hold you back except you.
  4. You can press forward long after you can’t. It’s a matter of wanting it bad enough.
  5. No matter how much progress you make there will always be the people who insist that whatever you’re trying to do is impossible.
  6. You are limited only by your own imagination. Let it fly.
  7. Perception is reality.
  8. Your instincts can be trusted.
  9. There is only one question to ask yourself: “What would you do if you were not afraid?”
  10. It’s often hard to tell just how close you are to success.
  11. Read the rest of this entry »

7 Ways to Grow the Action Habit

The action habit — the habit of putting ideas into action now — is essential to getting things done.

1. Don’t wait until conditions are perfect
If you’re waiting to start until conditions are perfect, you probably never will.The best time to start was last year. The second best time is right now.

2. Be a doer
Practice doing things rather than thinking about them. By becoming a doer you’ll get more done and stimulate new ideas in the process.

3. Remember that ideas alone don’t bring success
Ideas are important, but they’re only valuable after they’ve been implemented. One average idea that’s been put into action is more valuable than a dozen brilliant ideas that you’re saving for “some other day” or the “right opportunity”.

4. Use action to cure fear
Action is the best cure for fear. The most difficult time to take action is the very first time. After the ball is rolling, you’ll build confidence and things will keep getting easier.

5. Start your creative engine mechanically
If you need to write something, force yourself to sit down and write. Put pen to paper. Brainstorm. Doodle. By moving your hands you’ll stimulate the flow of ideas and inspire yourself.

6. Live in the present
Focus on what you can do in the present moment. Don’t worry about what you should have done last week or what you might be able to do tomorrow. The only time you can affect is the present.

7. Get down to business immediately
By becoming someone who gets to the point you’ll be more productive and people will look to you as a leader.