2018-03-20 Morning Routine

Quick round of morning yoga about 5-7 minutes to loosen up then 10 push-ups from my knees. This is not about killing myself but about slowly loosening and conditioning my joins, ligaments and tendons. Let’s see if I can hit 2 days in a row. Weighed in at 300lbs 43.3% body fat. Now I’m not a huge scale watcher and don’t believe that it dictates health but I wanted to set a few benchmarks.

Training – 2017-03-27

  • Rower 500M
  • Arm Circles 20 front/20 back
  • PVC Passthrough
  • PVC Overhead Squats 10 reps
  • Pushups 10 reps
  • Hip Flexor Stretch
  • Squat Warmup
    • Bar Only (45lbs) 1×10
    • 80lbs 1×5
    • 95lbs 1×5
    • 115lbs 1×5
  • Squat
    • 125lbs 1×5
    • 145lbs 1×5
    • 165lbs 1×5
  • OHP Warmup
    • Bar Only (35lbs) 1×10
    • 40lbs 1×5
    • 45lbs 1×5
    • 55lbs 1×5
  • OHP 5/3/1 (5’s)
    • 60lbs 1×5
    • 70lbs 1×5
    • 80lbs 1×12
    • 60lbs 1×15 (FSL)
  • Deadlift Warmup
    • 65lbs 1×10
    • 85lbs 1×5
    • 105lbs 1×5
    • 130lbs 1×5
  • Deadlift 5/3/1 (5’s)
    • 140lbs 1×5
    • 160lbs 1×5
    • 180lbs 1×5
    • 140lbs 1×5 (FSL)
  • Bench Dips 3×10

 

Training – 2017-03-23

  • Rower 500M
  • Arm Circles 20 front/20 back
  • PVC Passthrough
  • PVC Overhead Squats 10 reps
  • Pushups 10 reps
  • Hip Flexor Stretch
  • Squat Warmup
    • Bar Only (45lbs) 1×10
    • 80lbs 1×5
    • 95lbs 1×5
    • 115lbs 1×5
  • Squat
    • 125lbs 1×5
    • 145lbs 1×5
    • 165lbs 1×5
  • Bench Warmup
    • Bar Only (45lbs) 1×10
    • 70lbs 1×5
    • 85lbs 1×5
    • 100lbs 1×5
  • Bench 5/3/1 (5’s)
    • 110lbs 1×5
    • 125lbs 1×5
    • 145lbs 1×10
    • 110lbs 1×15 (FSL)
  • Band Lat Pulldowns
    • Green and Black band 3×10
    • Green Band 2×10
  • Glute Bridge
    • Bodyweight 3×20

 

Out of Gas

Let’s say you are driving your car and the gas light comes on, you could keep driving and deal with it when you run out of gas. I mean who knows where you will end up and how far it will leave you from civilization or your destination; however you could always stop at the next gas station which may be a detour and fill up to get back on track.  Perhaps even better you could evaluate your trip in advance and plan the route with the right stops for refueling.

Let’s say this isn’t a car let’s say it’s something to do with your health. Do you just keep going until the system in question gives out and you have to rehabilitate or do you stop to take stock, and figure out and fix what is wrong?

Try to plan ahead but also build into your plan or approach a way to avoid complete failure to avoid a system failure.  Sometime you need a break whether it be at work or at the gym.  you can take vacation at work or meditate to manage stress, you can take a deload week at the gym to prevent overload and injury.  Finally looking at your health you can take stock of your issues and habits and change them to avoid a lifetime of medications and complications.

Expectations

It is definitely a good idea to take a step back with anything you are preparing to do and set realistic expectations. You also need to make sure that you coordinate these expectations when you are in a relationship. I’ve found that maintaining discipline and consistency are impossible if you and your family are not in the same frame of mind. It’s not an excuse but a reality. If you and your significant other cannot come to an exacting agreement on a plan for discipline and routine then anything you want to do is destined to fail. Based on what you can agree on then you need to set realistic expectations.

I’m not saying scrap your dreams. I’m saying there is only so much you can do and you should plan within those boundaries. You can still create an optimal plan for your goals but you need to have an initial level setting of expectations for yourself and for those who are part of your life. Family is important but you also need to remember you are important. So discuss your goals and reasons and get everyone one the same page.

Once you know the framework you have to work in you can be more certain to meet your expectations and can be more innovative about how you fit in what needs to be done.

For example you want to train bench, deadlift, squat and overhead press. What many refer to as the “big 4” movements. You may not have four separate days to train these movements maybe you have 2 days you are going to need to alter your programming to fit that and to be optimal in that. You may have to cut things out but once again you have the expected framework to fit it all into.

Now you will know what you want, what is needed to get it done and where it fits. Always try to approach things in life with first setting expectations it works for more than just training.