This Is Who I Am

Training and competing are as much me as my flesh and bones.

To me, the weight room is not just a place to train for competition, but rather a temple, a church, a mosque of sorts – I have chosen to commit to grueling personal discipline and the continual challenge to improve myself: I strive to lift heavier weights, complete one more repetition...with better form, jump higher, run faster, add another pound of muscle mass, subtract another pound of body fat, and my reward?

More self-understanding, more humility.

By training, I learn great self-control and self-realization,which I apply to my life. Life is not always easy and may not always go the way I had planned, but my training has taught me that I have the strength to shape the outcome and to improve my life. I have learned to focus on my goals, design a detailed plan of action and complete whatever task I choose. I am responsible for my successes AND my failures. I am accountable for my actions.

Competitive training requires me to turn the eye inward and deepen my understanding of what I am trying to achieve. Training is the daily practice of focused concentration. This means I shut out all negative and/or extraneous thoughts and focus only on what I need to accomplish. No cell phones, no chit-chat, no excuses, no self-doubt.

As with any difficult challenge, there will be sacrifices, disappointments, anxieties and frustrations, and most likely injuries. But these trials continue to make me a stronger and more humble individual.

This is who I am.

Today's Training and Diet:

7 a.m. Wake Up, 1/2 liter water, fat burner, vitamin

Laundry and cleaning

8:00 a.m. MP Protein Gel (90 calories), 1/4 cup grits, 1/4 cup oats, 2 tbsp. chia seeds, 8 almonds, 8 raspberries, water (& Diet Mt. Dew)

9:00 a.m. UXF with Stephanie Martin (Summah's mom)

CHALLENGE ONE:
.5 Mile for time = 3:21

CHALLENGE TWO:
Minute Man (10 Minutes): every minute on the minute
1 push-up w/ 10 prone runners x 4
10 weighted squat jumps

CHALLENGE THREE: 21-15-9

KB Swings (20 kg)
Burpee Box Jumps (28" Box)
BOSU Get-ups (10 kg KB)
Run Fire Lane
Total Time = 13:14

10:00 a.m. 6 egg whites, 1 pear

LEGS AND PULL-UPS
Bulgarian Split Squats: 10 x body weight; 5 x 25 lbs.: 8 sets
Mt. Climber Pull-ups: 12,10, 10, 8, 10, 11

Bulgarian Split Squats (front foot on step - deeper!): 10 x body weight; 5 x 15 lbs.; 5 x 25 lbs.: 8 sets
Chin-ups: 18, 15, 13, 12, 12, 10

Leg Press: 30 x machine; 25 x 90 lbs.; 20 x 180 lbs.: 5 sets
Calf Raises (seated): 30, 28, 25, 25

Leg Extensions: 25 x 50 lbs.: 8 sets; 15 x 80 lbs.:2 sets
Ring Pull-ups: 10, 9, 9, 10, 10

12:30 p.m. 1 cup cottage cheese, 1 cucumber, 2 tbsp. salsa, 1/2 cup grits, 10 raspberries, 8 almonds

Run errands (Diet Mt. Dew)

3:30 p.m. MP Protein gel (90 calories)

Clean house, cook and Prep Files for Monday

6:30 p.m. Protein cake: UMP, 2 eggs, water, unsweetend cocoa

Stop Sucking on Your Thumb and Get to Work

Look at yourself face-to-face in the mirror. Look closely, very closely.

Are you humble enough to admit that you do not work hard enough to reach your goals? Are you brave enough to confess that you are not adequately focused on those very goals? It's time to stop sucking on your thumb and crying about the goals you are failing to meet and finally do something:

FOCUS & WORK HARD
 

Nobody (myself included) works as hard as they think they do. Even those who actually work hard can improve both effort and focus. Working hard isn't about grunting and groaning, nor is it about dropping dumbbells on the floor after exercise sets so you can appear hardcore. That sort of display is for a baby throwing a tantrum.

Working hard, with maximal effort, is about one thing and one thing only: FOCUS. The lifter who is focused has no need for such drama. This individual has the path to his/her goals well thought out and is completely focus on this path AND stays focused during each and every training session.

It's time to stop sucking your thumb and stop training like a baby.

Get HUMBLE and FOCUSED and WORK HARD!

SUNDAY, OCTOBER 6, 2013 (Another day off!)
7 a.m. 1/2 liter water and a fat burner

Do laundry, dishes, and cleaning

8:00 a.m. 6 egg whites, 1/2 cup oatmeal, 2 tbsp, chia seeds, 8 almonds, 1/4 cup raspberries

9:00 a.m. UXF with Stephanie (Summah's mom)

(1) run the fire lane
(2) 5 lateral burpee box jumps + run the fire lane
(3) 8 MB push-ups (each side) + 5 lateral burpee box jumps + run the fire lane
(4) 11 skier jumps each side + 8 MB push-ups (each side) + 5 lateral burpee box jumps + run the fire lane
(5) 14 DB swing and presses + 11 skier jumps each side + 8 MB push-ups (each side) + 5 lateral burpee box jumps + run the fire lane
(6) 17 long-leg sit-ups each side + 14 DB swing and presses + 11 skier jumps each side + 8 MB push-ups (each side) + 5 lateral burpee box jumps + run the fire lane
(7) 20 single-arm bent over rows + 17 long-leg sit-ups each side + 14 DB swing and presses + 11 skier jumps each side + 8 MB push-ups (each side) + 5 lateral burpee box jumps + run the fire lane
(8) 23 rope smashes + 20 single-arm bent over rows + 17 long-leg sit-ups each side + 14 DB swing and presses + 11 skier jumps each side + 8 MB push-ups (each side) + 5 lateral burpee box jumps + run the fire lane

10:10 a.m. 6 egg whites, 1 apple

10:40 a.m. Weight Training

Chin-ups: 17x; 15x; 12x; 10x; 10x; 10x; 8x; 7x; 6x supersetted with BB Biceps Curls: 20 x 35 lbs.; 15 x 45 lbs; 14 x 45 lbs.; 8 x 50 lbs.; 8 x 50 lbs.; 12 x 45 lbs.; 18 x 35 lbs.; 20 x 35 lbs.

DB Curls: 5 sets with 20 lb. DBs; minimal recovery between sets.

DB Skull Crusher and French Press Combo: 8 sets with mixed weights and drop sets.

12:20 p.m. 1 cup cottage cheese, 1 tbsp. salsa, 1 chopped cucumber, 1 small plum

1:30 p.m. Get Massage!

3-5 p.m. Clean and prepare files for work.

4:00 p.m. 6 egg whites, 2 cups broccoli, 1 cup cauliflower

Errands and cook with Brian

6:40 p.m. 6 egg whites, 2 cups broccoli, 1.5 cups butternut squash, 1/2 cup raspberries

Plan for tomorrow and relax