Monday Nov 11 2013 Veterans Day
Full Disclosure: I am creating this blog as a log of my workouts. It is hard to go consistently to the gym never mind a steady workout routine, a hand written log, and a specific time commitment that you will see through to the end. Its all about commitment and setting your self up for success!
You just have to shut your brain off and do it! To many times we are our own worst enemies... we talk ourself into going to the gym just as easily as we talk ourselves OUT of the gym.. or maybe NOT EVEN to go..
" Im excited, today is going to be a great day off. I am going to do some work from home and then finally spend some time at the gym. What has it been 2 weeks now... WOOF"
A few hours later you are in the same seat telling yourself a COMPLETELY different story. It sounds reasonable and you convince yourself that it is a legitimate.. more so than the first one. It goes from a commitment to NOT TODAY.
" I have to go grocery shopping first then I will work out later, I have to finish this assignment, I need time to relax, the gym is to far, its going to be to crowded, I don't even have a work out plan to do, My buddy John cant go and what will I do when I get there"
Setting yourself up for success is huge! For me it is accountability, confidence, and knowledge. I have to hold my self accountable to prepare for my workouts and meals, I have to be confident with my plan, and I have to continue to educate and improve my w/o plan.
What: High Intensity Interval Training otherwise know as HIIT
1A Dumbbell Shoulder Press 12 12 10 8, 40lbs 0 sec rest
1B Burpie 5 4 3 2 1, 3 sets 60 sec rest
* I did this as a super set. No rest in between. Shoulder press I went all the way down as an arnold press. Burpies are squat thrust jumps with pushups in between
2A Dumbbell Clean and Press 12 12 10 8, 30lbs, 0 sec
2B Dumbbell Squat Jumps 12 12 10 8, 30 lbs, 0 sec
2C Jump rope 2 minutes low to high intensity
** I did the clean and press with the dumbbells to have more motion and to focus on the should movement. I then did squat jumps to work on my explosion in my quads, to jump higher and faster
3A Leg Raises 50 reps 3 sets 0 sec
3B Squat on Half Yoga Ball 12 reps, 3 seconds down 2 seconds up
***I finished up with a nice set of abs focusing on the core when I lifted my legs up, keeping them starting, and keeping a 1 count up and 2 count down.
