My Workout For Last Week

4/30/2012 Monday
Bent over rows 3X5
Weighted Pullups 2X10
Rack Chins 3X10
Flat dumbbell press 3X5
Weighted Dips 2X10
Dumbbell shoulder press 3X10
Cambered bar curls 3X10
Skull crushers 3X10

Ran 1.3 miles 12mins

5/1/2012 Tuesday
Squats 3X5
Hack squats 2X10
Leg extansions 2X10
Stiff legged deadlifts 3X8
Glute ham raise 2X10
Standing calf raise 3X10
Seated calf raise 3X10

Rest on cardio
5/2/2012 Wednesday

Rest day on weights Ran 1.3 miles 12mins.

5/3/2012 Thursday
Bent over row 6X5
Rack chins 3X12
Seated cable rows 3X12
Incline dumbbell rows 2X15
Close grip pulldowns 2X20
Seated dumbell press 3X12
Upright rows 2X15
Side lateral raises 3X20

Ran 1.3 miles in 12mins

5/4/2012 Friday
Squats 6X5
Front squats 3X12
Leg extensions 3X20
Romanian deadlifts 3X12
Lying leg curls 2X15
Standing calf raises 3X15

Rest on cardio
5/5/2012 Saturday
Flat dumbbell press 6x5
Incline dumbbell press 3X12
Flat bench 3X15
Flyes 2X20
Peacher curls 3X12
Concemtration curls 2X20
Spider curls 2X20
Seated tri extension 3X12
Rope pulldowns 2X15
Kickbacks 2X20

Rest on Cardio


5/6/2012 Sunday
Rest on weights
Bike 10 miles and run 1.3 in 12mins

Training Out Side The Box

http://youtu.be/05EZeXluZiM     Leave Me A Reply And Let Me No What Y'all Think

Sample Meal Plan

• MEAL 1

• 4 Whole Grain Frozen Waffles
• 1 tbs Pure Maple Syrup
• 1/2 cup Low-Fat Cottage Cheese
• 1 cup Fruit
• 1 cup Green Tea

(450 calories, 25 g protein, 75 g carbs, 6 g fat)

or

• 2 Egg Muffin Sandwiches: (cook 2 pieces Canadian Bacon, 2 Jumbo Eggs Over Easy and Toast 2 Whole Wheat English Muffins).
• 1 Orange

(450 calories, 35 g protein, 65 g carbs, 6 g fat)

SNACK 1  

• 1 cup Nonfat, Plain Yogurt mixed with,
• 1 cup Low-Fat Cottage Cheese ,
• 1 cup Black Seedless Grapes,
• 1 Banana,
• 1 tbs Ground Flax Seed

(410 calories, 43 g protein, 45 g carbs, 8 g fat)

MEAL 2

• 4 oz Grilled Chicken
• 1 Sweet Potato
• 1 cup Steamed Broccoli
• 1 cup Skim Milk

(500 calories, 40 g protein, 57 g carbs, 4 g fat)

or

• Triple Decker: 3 slices Whole Wheat Bread with 2 tbs Natural Peanut Butter and 1 Whole Banana. (Spread Peanut Butter evenly on Two Slices, divide Banana between Slices and Layer)
• 1 cup Skim Milk

(445 calories, 25 g protein, 71 g carbs, 16 g fat)

SNACK 2

• Favorite Meal Replacement Shake made with 1 cup Frozen Fruit, Skim Milk and 1 tbs Flax Oil, Blend to desired consistency

(400 calories, 40 g protein, 40 g carbs, 14 g fat)

MEAL 3 

• Large tossed Spinach Salad with a variety of Vegetables
• 2 cups Red Grapes
• 1 can of Tuna Fish
• 1 tbs Sesame Oil, Soy Sauce to taste and Grated Ginger

(400 calories, 45 g protein, 50 g carbs, 14 g fat)

or

• Omelet: 2 Whole Eggs, 4 Egg Whites, with Mixed Vegetables, 3 oz Chopped Turkey Bacon and 2 tbs 1 oz Low-Fat Cheese
• 2 large Oranges
• 1 cup Green Tea

(400 calories, 35 g protein, 50 g carbs, 15 g fat)

SNACK 3

• Oatmeal Pudding (in a Blender, Blend 1/2 cup Raw Oats, 1/2 cup Cottage Cheese, sprinkle Raisins and Walnuts and 1 scoop Protein Powder. Add Water until consistency is like a thick Pudding)

(400 calories, 40 g protein, 40 g carbs, 6 g fat)

Achieve Great Things

“If you ever want to achieve great things in your life, you must first start with belief in yourself. This small spark can turn into a raging fire that can burn down the bridges to your past and help you eliminate the obstacles that you face every day. Once you have this belief, you will become unstoppable if you also take action. Focus on small progress every day and live every moment – and don’t fear failure. You don’t have to be perfect, just persistent. Realize that every second that you are not taking action is another day living the life you so desperately want to change.”

GAMER

Game On 

"It" is hard to define. But get to know enough people with "it" and you begin to see a pattern emerge.

I call people who have "it" gamers.

Earlier in my coaching career, I didn't bother to define what that meant. I just knew that some people had the ability to step up when it was time to step up. These are guys that other people want to be around. People just want to listen to them and be on their team.

Guys who have "it" share the same attributes as all the other people who have "it." When I realized that all these athletes have the same traits in common, I came up with the G.A.M.E.R. acronym.

People who have "it" are:

G: Goal Oriented

A: Accountable

M: Motivated

E: Exact

R: Resilient

Are you a G.A.M.E.R.? Let's break it down and find out.

G: Goal Oriented

You can't get to where you're going without knowing what the hell you want.

Guys who have "it" know what they want. They have goals, and this exudes from them in the form of confidence. They know where they're going, and they'll do what it takes to get there.

If you can't clearly define what your goals are when asked, then it's time you sit down and figure them out. A guy who knows his goals bleeds "it".

A: Accountable

People with "it" are accountable for their own actions. Whether you're an athlete, an entrepreneur, or just a guy aspiring to own a warehouse gym, if you have "it" then you don't blame other people. Period.

If these guys suck one day, then they're going to say, "I suck today." They don't make excuses. You'll never hear, "Oh, well, I didn't sleep good last night" or "My ride from school was late." They are accountable for themselves. Always.

These people know, intrinsically, that they're solely accountable for reaching their goals or not. If they screw up, they'll take responsibly and move on. No blame, no excuses

M: Motivated

Self-motivated, to be specific.

If you have "it" then you don't need anyone else to motivate you. You're not the guy that needs the pre-game pep talk.

E: Exact

Winners are exact. To get to a high level, you have to make sure you're doing certain things to get there. This is where a coach or mentor comes in to help mold you. Some guys have "it" but they need to be steered in the right direction.

If you want to be an NFL football player, you don't need to work on running a marathon, or even a mile. Don't focus your training on things that don't matter, things that don't carryover in your sport. You have to be precise and do exactly the things that will help you improve

R: Resilient

This may be the most important element. The first four things don't mean shit if you don't finish.

Men and women who have "it" go to the end. You can be goal-oriented, accountable, motivated, and doing exactly the right training, but if you quit when the going gets tough, then you never had "it" to begin with.

People with "it" lose games. People with "it" get injured too. The difference in them and others is that they don't shut down.

I've worked with countless athletes in a multitude of sports, and I can tell you that most people with "it" have a story. They come off like they've got the world by the balls, but talk to them and you'll learn they've been through rough times. They might have had family problems or gotten injured, but they stayed positive and were resilient enough to come through.

•  

Overtraining

 Fail to complete your normal workout

    Some people train to failure as a rule, and that’s fine. I’m talking failure to lift the weights you usually lift, run the hill sprints you usually run, and complete the hike you normally complete. Regression. If you’re actively getting weaker, slower, and your stamina is deteriorating despite regular exercise, you’re probably training too much. Pushing yourself to higher weights and failing at those is a normal part of progression, but if you’re unable to lift weights that you formerly handled with relative ease, you may be overtrained.

Anaerobic/power/explosive/strength athlete, and you feel restless, excitable, and unable to sleep in your down time.

    When a sprinter or a power athlete overtrains, the sympathetic nervous system dominates. Symptoms include hyperexcitability, restlessness, and an inability to focus, even while at rest or on your off day. Sleep is generally disturbed in sympathetic-dominant overtrained athletes, recovery slows, and the resting heart rate remains elevated. The body is reacting to a chronically stressful situation by heightening the sympathetic stress system’s activity levels. Most people who overtrain will see their sympathetic nervous system afflicted, simply because they lean toward the high-intensity, power, strength side.

You feel like crap the hours and days after a big workout.

   Once you get into the swing of things, one of the great benefits of exercise is the post-workout feeling of wellness. You’ve got the big, immediate, heady rush of endorphins during and right after a session, followed by that luxurious, warm glow that infuses your mind and body for hours. It’s the best feeling, isn’t it? We all love it. What if that glow never comes, though? What if instead of feeling energetic and enriched after a workout, you feel sketchy and uncomfortable? As I said before, post-workout DOMS is completely normal, but feeling like death  is not. Exercise generally elevates mood; if it’s having a negative effect on your mood, it’s probably too much

     

Triathlon Updates

The first day went pretty good will have to see how the ankle holds up. This time last year had a severe sprain and it has kept me out up to now. No more excuses, time to buckle down I have a Sprint Triathlon on August 25 2012.

My training for 4/30/12

Ran for 12 mins. and went 1.3 miles witch is a 9’55 pace

Strength Training: Upper Body Power Day

-Bent over rows 3 sets 5 reps

-Weighted Pullups 2 sets 10 reps

-Rack chins 3 sets 10 reps

-Flat Dumbbell Press 3 sets 5 reps

-Weighted Dips 2 sets 10 reps

-Dumbbell Shoulder Press 3 sets 10 reps

-Cambered Bar Curls 3 sets 10 reps

-Skull Crushers 3 sets 10 reps

QUITTERS NEVER WIN WINNERS NEVER QUIT