Tuesday 9/20/11

Physical:
1. Box Squats w/ Chain (60 to 120lbs of chain) 5/45% 4/65% 3/80% 3-4×1-2/92.5% (30min)
2. Band Sumo DeadLift 5/45% 4/65% 3/80% 3-4×1-2/92.5% (30min)
- 5 Sets (#3 & 4 / AHAP) (10min)
3. Lateral Barbell Squat 5ea
4. 1x 2 Box Jumps Up (Don’t open hip) + 3 Box Jumps Over + 5 Quick Bounds
5. RDL+Zercher Squat 1+3-1+3-1+3-1+3-1+3 (15min)
6. Weighted Full GHD (Use plate) 5-5-5-5-5 (10min)
7. Stretch (12min)

Total Time = 107min / 1.8hrs


Mental: none

Spiritual: none

Comments

Post a Comment

Popular posts from this blog

Build Muscle, Burn Fat, and Level Up Your Life: The Simple 2-Workout Gym Routine You Need

Smashing Body Composition Barriers Let's cut to the chase: everyone wants a leaner, fitter physique. We call it different things - "toning up," "shredding," "getting cut" - but the underlying desire is the same: more muscle, less fat. Achieving this iconic look isn't just about vanity; it's about unlocking your full potential. Getting lean is the ultimate self-investment, delivering a cascade of benefits: Life extension: Studies show a clear link between lower body fat and a longer lifespan. Soaring self-confidence: Look good, feel good, dominate the world. Boosted sex appeal: Let's be honest, physical attractiveness matters. And yes, science backs it up! Enhanced cognitive function: New research suggests a link between fat loss and improved cognitive performance. The Uncomfortable Truth: Your Body Talks Here's the elephant in the gym: society favors lean physiques. Studies show people perceive those with lower body fat as more intellig...
Read more

Firday 9/9/11

Physical: 1. Pin DeadLift (Mid-Thigh to Lock Out) 10-8-6-4-2-2-2-2-2/AHAP 2. Back Squats w/ Chains @ (M=160lbs, W=120lbs) 10×3/60% of 1RM Back Squat, rest 20 sec between sets. -3 Sets 3. Lateral Squat 12ea 4. Swiss Ball Leg Curls 12 5. Reverse Leg Swings w/ Band 12 -3 Sets 6. Single Leg Box Squat 10ea 7. Single Leg RDL’s 10ea 8. Swings 10 Mental: 20 min. Seated meditation -I've been doing these "unguided," but if there is anyone that might be reading this that wants to start a little slower, here is a link to the UC San Diego center for Mindfulness. These are free downloads.  Spiritual: Today being the 9th, I read through Proverbs Ch.9, the micro section that stuck out to me was 7-10. Here is a copy from the Amplified version of the bible in Biblesoft. Prov 9:7-10 7 He who rebukes a scorner heaps upon himself abuse, and he who reproves a wicked man gets for himself bruises. 8 Reprove not a scorner, lest he hate you; reprove a wise man, and he will love...
Read more

Mindset - Flip the Script

The stoic philosopher, Epictetus said, “Men are disturbed not by things but by the views which they take of these things.” Or said another way, you can’t always control what happens, but you can always control your response to what happens. Every day, things happen that most people consider “bad.” A traffic jam, a coworker getting on your nerves, a setback on a project, a poor night’s sleep, a delayed flight, etc. And these “bad” things make us feel stressed, frustrated, and unhappy. But we don’t become stressed, frustrated, or unhappy because of these things. We become this way because of how we view these things. Our untrained minds are used to viewing life’s many inconveniences, challenges, and setbacks as negative. But there is no law of physics or the universe decreeing that a traffic jam, delayed flight, or failure must be bad. We just choose to believe these things are bad, and so our minds and bodies respond negatively. The solution is to flip the script. Flipping the script me...
Read more