June 1 new Goals the 12 Labors of Madison

So it’s been awhile since I posted something but I’m setting some new goals, I wanted to add some umph to them.  Sometimes just the word goal is so boring it doesn’t relay get me motivated.  I thought to myself why can’t I make my goal more monumental sounding because personal goals are monumental to the person who sets them .

So I decided to call my goals the 12 Labors of Madison after the 12 labors of Hercules.  Now, I’m not going to share with you all 12 goals just the two that pertain this workout blog.   The first is to achieve 7% body fat and the second to rep 315 (“my bench has always been weak.)  I’m going to take my time but hope to accomplish both by October.

The workouts will be similar to the past so read the past post with the exception that I will be lifting heavy 6-8 reps three sets for everything but legs. As far as diet I will be doing intermittent fasting with a low carb approach I will keep updates on that starting next week.

So let’s get back to working HAWRD.

You have to Wanna Win

Haven’t posted in a while because I took sometime to let some injuries heal I had a strained forearm and sore shoulder but I’m back.  I’m not going to post any more workouts for a while.  But if you have been following you should get it by now cardio 6 days a week lift 4 days two days on two days off.  Feel free to reference old post on the splits and sets.

But back to the post.  You have to want to win.  I find myself saying this to people a lot and myself as well.  This really goes along with my post on Motivation vs Inspiration (check it out) but  with a little different spin.   The person who wins is the person who WANTS it more.  What’s that? You want it? You want to win?  Do you really?  Or do you just feel like winning?

Sick of the questions? Ok that’s the last one.   What I mean is a lot of people feel.  They feel like doing this, or doing that.  They feel like winning, they feel like winners.  They feel like they want to be CEO or champions or whatever.  But they really don’t want these things.   If you want it you go for it nothing gets in your way it’s never too HAWRD you never give up.  If you feel like doing it, then it’s just that a feeling, something fleeting when it gets tough you quit or think about it too much and you never even start.  See when you want something you continue to work for it long after the initial feeling has left you, when all you have is a desire to achieve what you set out to do.  Even in times when you are not enjoying the process of attaining it you push through all of it because you WANT it.

So do you WANT to WIN? Or do you just feel like winning.

Don’t lift with music.

Or should I say I don’t lift with music. What? Yeah you read that correctly. I don’t lift with music. I catch a lot of flak from friends for that.  “Thats weird” they say.  But I can’t, to me music is to distracting when I’m trying to focus on my sets and reps.  It gets to the point where I don’t even hear the music, or I’m paying attention to the music to much so I just don’t lift with music.

I wonder how so many people do lift with music and still manage to stay focused on the lift.  On the other hand I absolute cannot do cardio without music.  If I forget my headphones it pretty much means that I won’t be doing cardio that day.   When I do cardio I don’t want to focus on what I’m doing so I listen to the music to pass the time and help ignore my body.

So what do you think? Are you a music lifter or non-music lifter?

Workouts Feb 23-26

Feb 23

Workout 1: Legs, Chest, Triceps, Abs

Warm up 5 min Stairmasters

Squats– 3 sets 10-15 reps.

Good mornings–  3 sets 10-12 reps

Walking lunges– 3 sets 25 reps each leg

Hamstring curls 3 sets 10-15 reps

Calf raises– 3 sets till failure

Standing lunges– 3 sets 8-12 reps

Incline Dumbbell Bench – 8-12 reps 3 sets

Flat barbell bench – 3 sets 8-12 reps

Push ups– 3 sets till failure

Triangle Triceps extension– 3 sets 8-12 reps

Triceps Kick backs– 3 sets 10-12 reps

Crunches 3 sets- 35reps

Leg lifts 3 sets till failure

30 min cardio

Warm up elliptical 5 min

Dumbbell Upright rows- 3 sets 10-12 reps

Lateral Raises- 3 sets 10-12 reps

Shrugs- 3 sets 10-12 reps

Front Raises– 3 sets 10-12 reps

Feb 24

Dumbbell shoulder press (90 degrees only) 3 sets 10-12 reps

Pull Downs  3 sets 10-12 reps

Barbell rows 3 sets 10-12 reps

Dumbbell swings– 3 sets 10-12 reps

One arm machine rows 3 sets 10-12 reps

Body weight Pull ups under hand grip- 3 sets till failure

Dumbbell curls- 3 sets 8-10 reps

Machine curls- 3 sets 20 reps

30 min cardio

Feb 25

1 hour cardio 30 in morning 30 in evening

Feb 26

1 hour cardio 30 in morning 30 in evening

Workouts Feb 14-17

First Set Worst set workouts

Feb 14

Warm up elliptical 5 min

Dumbbell Upright rows- 3 sets 10-12 reps

Lateral Raises- 3 sets 10-12 reps

Shrugs- 3 sets 10-12 reps

Front Raises– 3 sets 10-12 reps

Analytics tool.

Dumbbell shoulder press (90 degrees only) 3 sets 10-12 reps

Pull Downs  3 sets 10-12 reps

Barbell rows 3 sets 10-12 reps

Dumbbell swings– 3 sets 10-12 reps

One arm machine rows 3 sets 10-12 reps

Body weight Pull ups under hand grip- 3 sets till failure

Dumbbell curls- 3 sets 8-10 reps

Machine curls- 3 sets 20 reps

30 min Cardio

Feb 15

Workout 1: Legs, Chest, Triceps, Abs

Warm up 5 min Stairmasters

Squats– 3 sets 10-15 reps.

Good mornings–  3 sets 10-12 reps

Walking lunges– 3 sets 25 reps each leg

Hamstring curls 3 sets 10-15 reps

Calf raises– 3 sets till failure

Standing lunges– 3 sets 8-12 reps

Incline Dumbbell Bench – 8-12 reps 3 sets

Flat barbell bench – 3 sets 8-12 reps

Push ups– 3 sets till failure

Triangle Triceps extension– 3 sets 8-12 reps

Triceps Kick backs– 3 sets 10-12 reps

Crunches 3 sets- 35reps

Leg lifts 3 sets till failure

30 min cardio

Feb 15

1 hour cardio 30 in morning 30 in evening

Feb 16

1 hour cardio 30 in morning and 30 in evening

Workouts Feb 10-13 and meals Feb 10

Feb 10

First set worst set

Shoulders, Back, Biceps

Warm up elliptical 5 min

Upright rows- 3 sets 10-12 reps

Lateral Raises- 3 sets 10-12 reps

Shrugs- 3 sets 10-12 reps

Front Raises– 3 sets 10-12 reps

Behind the head Barbell Shoulder Press (90 degrees only) 3 sets 10-12 reps

Pull Downs  3 sets 10-12 reps

Barbell rows 3 sets 10-12 reps

Dumbbell swings– 3 sets 10-12 reps

One arm machine rows 3 sets 10-12 reps

Body weight Pull ups wide grip- 3 sets till failure

Barbell Curls- 3 sets 6-10 reps

Dumbbell curls- 3 sets 8-10 reps

30 min cardio

Feb 11

Workout 1: Legs, Chest, Triceps, Abs

Warm up 5 min Stairmasters

Squats– 3 sets 10-15 reps.

Dead lifts–  3 sets 6 reps (go for weight)

Walking lunges– 3 sets 25 reps each leg

Hamstring curls 3 sets 10-15 reps

Leg extensions  3 sets 10-15 reps

Calf raises– 3 sets till failure

Standing lunges– 3 sets 8-12 reps

Flat bench- 8-12 reps 3 sets

Push ups– 3 sets Till Failure

Dumbbell Incline bench press– 3 sets 8-12 reps

Triangle Triceps extension– 3 sets 8-12 reps

Triceps Kick backs– 3 sets 10-12 reps

Crunches 3 sets- 35reps

Leg lifts 3 sets till failure

30 min cardio

Feb 12

1 hour cardio

30 in morning 30 in evening

Feb 13

1 hour cardio

30 in morning 30 in evening

Breakfast: Slice of lemon cake

Lunch: Turkey burger fries

Dinner Protein shake

Meals feb -9

Breakfast- SLice of lemon cake

Lunch-ground turkey vegetables

Dinner: 7″ italian sub pizza pockets.

Workouts Feb 6-9

Feb 6

First set worst set

Shoulders, Back, Biceps

Warm up elliptical 5 min

Upright rows- 3 sets 10-12 reps

Lateral Raises- 3 sets 10-12 reps

Shrugs- 3 sets 10-12 reps

Front Raises– 3 sets 10-12 reps

Behind the head Barbell Shoulder Press (90 degrees only) 3 sets 10-12 reps

Pull Downs  3 sets 10-12 reps

Barbell rows 3 sets 10-12 reps

Dumbbell swings– 3 sets 10-12 reps

One arm machine rows 3 sets 10-12 reps

Body weight Pull ups wide grip- 3 sets till failure

Barbell Curls- 3 sets 6-10 reps

Dumbbell curls- 3 sets 8-10 reps

30 min cardio

Feb 7

: Legs, Chest, Triceps, Abs

Warm up 5 min Stairmasters

Squats– 3 sets 10-15 reps.

Dead lifts–  3 sets 6 reps (go for weight)

Walking lunges– 3 sets 25 reps each leg

Hamstring curls 3 sets 10-15 reps

Leg extensions  3 sets 10-15 reps

Calf raises– 3 sets till failure

Standing lunges– 3 sets 8-12 reps

Flat bench- 8-12 reps 3 sets

Push ups– 3 sets Till Failure

Dumbbell Incline bench press– 3 sets 8-12 reps

Triangle Triceps extension– 3 sets 8-12 reps

Triceps Kick backs– 3 sets 10-12 reps

Crunches 3 sets- 35reps

Leg lifts 3 sets till failure

30 min cardio

Feb 8

30 min cardio

Feb 9

1hour cardio

30 in morning 30 in evening

Meals Feb 5-6

Feb 5

Breakfast: Pop Tart

Lunch- Chipotle Chicken Burrito

Dinner: Chicken finger fries

Feb 6

No Breakfast

Lunch:  brisket tacos

Dinner: Protein shake

Are you Motivated or Inspired?

Are you Motivated or Inspired?

Interesting question right? Because they’re kind of the same thing. Wrong.  They are two completely different things.  They are both good, but only one gets you results.  So what’s the difference? See Chart Below

Inspiration= External

Motivation= Internal

A lot of different things inspire, inspiration comes from something external like you watched the biggest loser or saw a P 90x commercial and now you feel inspired to get in shape.  Or you heard a business man give a speech and know your feel like you’re ready to start that business you’ve been meaning to start.  That’s great because it puts in you in the right frame of mind to start achieving.  However that is not enough.  Because people feel inspired every day.  That’s why some people start the New Year off right in the gym and set goals to get in shape.  Because they are inspired by the idea of a new year and what it can hold for them.  However those same people by the end of February are back to their old habits and are no longer on the path to their goal.  The reason is, is because they were inspired but they were not motivated.

Motivation comes from within it, it is the driving force that gets you out of bed every day and keeps you moving forward through life.  NO ONE CAN GIVE YOU MOTIVATION.  You can only motivate yourself.  Motivation is what keeps you doing something and driving towards a goal even when what you’re doing sucks.  When you’re working so hard in the gym you think “why am I doing this do myself, this is hard.”  When you’re motivated you get to a point where you no longer even need a reason to do it other than because it’s something you have to do.

Don’t believe me? Here is the definition to Inspiration according to Webster

:something that makes someone want to do something or that gives someone an idea about what to do or create : a force or influence that inspires someone

: a person, place, experience, etc., that makes someone want to do or create something

: a good idea

Notice nothing about actually doing anything.

Now Motivation

:the condition of being eager to act or work : the condition of being motivated

: a force or influence that causes someone to do something

Notice Motivation is about doing something.

So to finalize

 DON’T JUST BE INSPIRED GET MOTIVATED.

Heart. Attitude. Willpower. Resilience. Determination. WORK