Lift Hard, Rest Hard, and then Rest

Lift Hard Even On Your Light Days

Some days you need to de-load a little and lift less than normal days to help your body repair a little. Today was only half like that. I brought my total number of lifts down, but lifted hard. With only having three lifts on my list today, I did something I don't normally do and had Deadlifting and Power Cleaning on the same day. It was hard and I guarantee I couldn't do as much weight on Power Clean as normal but I accepted that and went to town on it as best as I could.

        It's never too late to become what you might have been. -George Eliot

180 Kg Dead Lift

Today's Workout-

3x4 then 4x2 Deadlift  Increasing Weight Each Set 

3x4 Power Clean

4x6 Pendlay Rows

1 set Max Reps of Bench 135 lbs-  33 reps

            Just to see how many I could do and get the blood pumping a little. 

Tomorrow is a much needed rest day. Rest days are just as important to building muscle as the workouts themselves. Your body cannot build your muscle if you damage it before it has had time to repair. Take a day off every once in awhile, it is also important on keeping yourself from burning out. One day of rest is more than worth keeping you on a schedule. If you've been working hard, enjoy your days off.

To Squat or Not to Squat

To squat or not squat.

There really is no question, Squatting should be in your exercise regimen. The squat goes along with a few other exercises that you can not forget to have in your workout list. 

Lifts Not to Forget- 

-Squats
-Deadlifts
-Pull-ups
-Power Cleans
-Bench Press


This list is not in any sort of order of importance. These lifts all recruit multiple muscle groups which leads to more work in multiple areas for one workout. Maximizing your time in the weight room is very important. Everybody wants the "Get Ripped Quick" workout but there is no get ripped quick secret, but there are get ripped faster secrets. Utilizing compound lifts is a main component of being able to slim down quick. I seldom have a workout that doesn't have one of these five lifts in it and I try to have them relatively early in my workouts so that I can put my full effort into them. Nobody cares how much you can curl, but people ask how much you can squat/bench/power clean. These are the lifts that I compete with myself to be able to see an improvement with my own personal bests. Finding your own personal motivation is important and that is mine. Beating myself. Try to do something that you couldn't do the week before. I used to squat 445 lbs. After two knee surgeries, I am ecstatic to be able to get 5x275lbs. There was a long point where I couldn't squat without any weight. That is a humbling experience. I now simply try to improve, the body I want will follow.

Today's Workout-

Squats 4x6

Single Dumbbell Clean and Press 3x6

Calf Raises- 3x10

Barbell Shrugs- 4x10

Leg Press- 

           2x10 single leg 

           3x10 double leg

I wanted to put in Power Clean in today as well but decided against it because I am deadlifting tomorrow and there were no platforms available and I wasn't about to sit and wait for one. 

Have a great Friday everyone. Do work. Much Love. Follow me @fitness4student and don't forget to stay awesome. 

Some days you realize it just isn't your day

Some days you realize that it just isn't your day. What matters is what you do to push through it. Some workouts will be, being blunt, terrible. What makes or breaks your workout is how you adapt. You should have an idea or a set plan of how you are going to spend the time during your workout. If you notice something about your plan isn't quite feeling right, change it on the fly.  Sometimes its just lowering your weight on a set and other times it is completely rearranging which lifts you will perform. People lift to make their body adapt. You can't let your mind be stagnant, adapt your thinking along the way.

Today I had a terrible workout today. I was groggy, tired, and not being at all productive beforehand and I tried to get that out of my head before I started. I just couldn't shake it. I couldn't do as many reps at weights that I've done many times. It just wasn't my day. I lowered my weights and kept going. I finished that and reassessed my whole workout plan. I changed it on the fly. I cut out four lifts and added in two others. I feel as though I maximized what I got out of my workout today for what my body was telling me I was able to put into it. Being "in tune" with what your body is telling you is one way to dramatically reduce injury and increase productivity.

Today's Workout-

Barbell Bench Press-
8x225
6x235
4x245<---failed.. blahh
6x225
4x225

Barbell Incline Press
2x4
2x6

Dumbbell Bench Press
3x6

Dips
15 Fast
3x10 Painfully slow

I leave you with a quote. Don't forget to follow me on twitter @fitness4life and please subscribe and comment.

We cannot direct the wind, but we can adjust the sails.
-Author Unknown

Start of The School Year- Deadlifting is Great for the Whole Body

Start of the School Year-

It has been a hectic start to the current school year. Scrambling to get things done, (find a job, apply for my degree program, pay bills, get back into the swing of things school-wise). It has been a great first month of school and my activity level is through the roof even though I am entirely too busy for my liking. 

I have been thinking of where this blog can move forward from this point. I don't want to just write about things simply to write. I'm not trying to simply drive as much traffic in the hopes of raising my compensation. I am trying to create a lifelong path for myself as well as entertain my audience and reach the as many people to help as I can. This has brought me to a few ideas that I hope to start implementing as soon as I can. 

One of these changes I would like to make is recruiting people to write articles and share their own workouts. I feel as though only having my single perspective of fitness misses out on a wide variety of opinions and niches of the fitness world that is impossible for one person to cover. I feel as though having (a) partner(s) would help dramatically. If you have any ambition to either write an article or two, or write articles a few times a week, I plead that you contact me. 

Lately, I have turned to doing Deadlift and Back days twice a week. This has lead me to feel as though I have a bigger back as well as a stronger lower back and core. I was reading an article on bodybuilding.com that was talking about Deadlifting and how good it was for stimulating your whole body. In the middle of reading the article, I stopped and thought to myself, "Why have I not been deadlifting?" I couldn't give myself a logical reason. Sure, I thought about how I have a bad knee. That's just an excuse. It wasn't a reason I couldn't be doing one of the best lifts for my body. I finished the article, looked in the mirror and realized that my lower back was pitiful and needed to catch up to the rest of my back. The next day I did a workout similar to the one I did today. You can find this article here at http://www.bodybuilding.com/fun/randy51.htm Just a nice article that is an easy to read personal informative narrative. 

If you want to get your whole body working and get that great feeling of just picking up heavy weights off the floor while getting an incredible workout. Try this.

My deadlift/ Back Workout looks like this-

50 Pull-ups any grip/ any form  for time 

3x4 Warm up Deadlifts

3x4 Work Load- Increasing 10kg each set

3x2 Work Load- Still Increasing 10kg each Set.

3x6 Pendlay Rows*

3x6 Single Arm Cable Rows

3x5 Lat Pull Down

3x6 T-Bar Row

*Pendlay Rows are like bent over barbell rows but In between each rep make sure you let the weight rest on the ground. Pull up the weight to your chest with an explosion. Remember to keep your back in an athletic position. 

Excellence- My thoughts

The word excellence by definition means the quality of being outstanding or extremely good. I think about how I can attribute to my excellence each and every day. If you are not working towards your own excellence, then you are working against it. There are only 24 hours in the day, and 8-10 of those hours are recommended to be spent sleeping. That gives you 16 to do with as you wish. 16 hours to either hurt your excellence or propel you towards your excellence. Don't waste your potential, we all have it, it just comes down to who wastes more of it. I was having a conversation with a close friend today and I was talking to him about how I could help myself achieve what I want by making a simple decision. It would only help a little and I wasn't sure if I should because of that. He told be, "at least it's better than doing nothing." Those words clicked. If you have a chance to do something to better your position, or propel yourself towards your excellence, take it. Whether it's a bottle rocket sized propulsion or smaller. It will still benefit you. I read an article today that talked about this quote, "The best time to plant an apple tree was 20 years ago, the second best time is today." You can't go back 20 years. Do what you should have years ago today because you don't want to have to regret not making a move later. Go make a move today to help you get to where you want to be tomorrow.

Today's Workout- Power Clean/ Curl Day

2x 15 Gorilla/ Hammer Curls

3x6 Bicep Pull Down

2x5 Power Clean

4x5 Straight bar curl

3x10 Box Jumps

3x8 Straight Leg Dead Lift

2x5 Hang Clean 

Abs- Plate Dips/ Plate Twists   2x20

Daily Workout-Power Clean Day and Zumba Review

Power Clean Day-

       ZUMBA Review

    Last night I attended my first ZUMBA class and, to say the least, it was interesting. It had me sweating pretty quickly. It reminded me that I can't even pretend to dance, yet it was fun trying. My legs were burning after only a little bit. Now that I think about it, I probably got a better workout out of it because jumping movements are really hard for me still most of the time. The answer to the question "Were you the only guy?" is yes, I was. It was a little awkward but it felt like a good enough workout that it's worth going to. I feel as though it will help me with my rehab to get back to being able to hop, jump, and cut. My knee was very sore from all the hopping movements that are all over in the class. I feel that if I go a few more times I will be able to actually do all the movements rather than just getting a little overwhelmed in my inability to dance. I would definitely go again. Even if I feel awkward shaking my hips around. 

  Today I had my last therapy and worked really hard there and then went and had a great workout with some varsity football players. I forgot how much I like to Power Clean. There isn't many exercises that make me feel the same way as when I Power Clean. My legs get tired and my arms get droopy, but it makes me feel great afterwards. It was a great day for working out and my body feels fantastic. Check out everything I did between my two workouts below. 

  As I'm still working on how to get the page with exercise descriptions up and running. The link below is a link to show how to properly do a Power Clean.

http://www.exrx.net/WeightExercises/OlympicLifts/PowerClean.html

Today's Workouts-

     

    Therapy-

       Do everything for as long as possible

       

       Bosu Ball Squats

       Bosu Ball Squat Medicine Ball catches

       Bosu Ball Side and Front Lunges

       Box Toe Taps

       Box Jumps

   Workout-

   

     2x8 Power Clean

     4x5 Straight Bar Curls

     Abs

          2x20 Plate twists, 2x20 Plate dips, 2x 30 Second Front, Side, Side Plank.

     Hang Clean Progession (Shrugs, Upright Rows, Hang Clean)

     2x Fail Gorilla Curls/ Hammer Curls

     3x10 Straight Leg Dead Lifts