Workout: What did you do today?

[DJChameleon]

I've been out of the gym for a week and a half so I went today and gonna start out slow with a week of strictly cardio til I get back in the swing of things.

[eazy253]

The 4 demons by Trevor Smith:

The first Demon that one typically meets along their path is the DEMON OF TIRED. The DEMON of tired is most apt to strike when other events during your day have caused you stress or you are pre-occupied with something else. Sitting on your shoulder he quietly whispers to you that you've had a long day and it's ok not to train balls out or better yet not to train at all. I am amazed at the number of people that succumb to this DEMON and justify their actions by stating "I don't want to overtrain". Understanding that the body is capable of dealing with massive amounts of physical stress helps you differentiate from being actually burned out a bit and overtrained and under-rested as opposed to looking for an excuse to be lazy.

The Second DEMON that you are destined to meet is the DEMON OF PAIN. This DEMON manifests itself right towards the end of a set. Of course he always appears during your perceived moment of failure rather than your actual moment of failure. We've all seen this demon at work in the gym. You watch somebody doing a set of bench presses and they just "STOP" for no apparent reason other than the fact that the set started to become uncomfortable. "Fatigue makes cowards of us all".this has been proven by Pavlov and a whole slew of scientists. However, where the DEMON OF PAIN is concerned, with a lot of people "The thought of fatigue makes cowards of many" Actually taking a set to true failure is a foreign idea to most because it is HIGHLY PAINFUL and UNCOMFORTABLE. They have already surrendered to the DEMON OF TIRED before hand. "Bending over" if you will, before even trying to fight back. Most people who do this also seem to confuse the idea of being injured with the idea of being in pain. They are not one and the same. If one is injured, they often experience pain, however if one is experiencing pain this does not necessarily mean they are injured. The DEMON OF PAIN blurs the line between injury and pain so that you can rid yourself of any guilt for training like a *****.

The third DEMON is the DEMON OF CONCENTRATION. There is a famous story of a martial arts instructor and one of his students that I would like to share because it applies equally to bodybuilding. A martial arts instructor welcomes a new student into his dojo. This student was very excited and very eager to learn, so after the first class he approached the instructor and said "Sensei, how long will it take for me to be your top student?" To this the Master replied "10 years!". Disappointed, the student then asked: "What if I train every day and never miss a class?" To this the Master replied "15 years!". Further let down, the student quickly responded: "Well what if I train twice day for 8 hours a day and never miss a class?" To this the Master replied: "20 years".Finally the student asked: "Sensei, I do not understand. Why is it that every time I tell you I will train longer and harder, the longer it will take me to be the best student?" To this the master quietly responded: "With only one eye on the path and one eye on your goal of being my best student, you will never find your way." In simple terms, this means that you cannot partially concentrate on what you are doing in any given moment and expect to get to your maximum potential.

In the gym, the only thing that matters is the workout at hand and in particular, the exercise you are currently doing. The DEMON OF CONCENTRATION has his way when you are distracted by what someone else is lifting, what someone else is wearing, what someone else is saying of what someone else looks like. I fully appreciate that for men in particular, the advent of thongs and lycra spandex can make battling this DEMON difficult, but knowing the ways in which he operates goes a long way to defeating him. If you feel your concentration lapse, quickly pull yourself back to the task at hand. In the long run you will understand that there is a time and place for everything and you cannot have it all at once if you expect to excel in anything.

The final DEMON is the most powerful and most difficult. It is the DEMON OF CONTINUE. Day in and day out you will be faced with the afore mentioned 3 demons only to realize that you have to get up and face them all over again. This realization is the DEMON OF CONTINUE. Here is where the "I'll train tomorrow's" and the "I'll eat good tomorrow's" start playing in your mind. Anyone can stay structured and focused for one month, even three months or six months. But can you stay focused and on your path and face the DEMONS everyday for the REST OF YOUR LIFE? That is the question. This is where you can gain ground on those that are seemingly so far ahead of you now. They won't be able to beat the DEMON OF CONTINUE. But trust me if you do, you will surpass them very quickly. A few years ago people would have laughed at the idea of Ronnie Coleman being Mr. Olympia?..now it appears as if nobody will beat this guy and he will be the best Mr. Olympia of all time in terms of his physique. The same can be said about Nasser. He competed in 30 pro shows before his constant battling of the DEMON OF CONTINUE paid off in one of the most massive physiques to ever step on a pro stage.

In short, understand that you are given an opportunity that many people will never have when you step into the gym. There will be a lot of factors playing against you, many distractions. It is all in your hands whether or not you make the most of your time and subsequently your physique or if you wind up another could have been with your destiny in the hands of one or all of THE FOUR DEMONS.

[eazy253]

11/20/2024___ BACK/SHOULDERS HYPERTROPHY

barbell row   225x10,10,10,10
chest supported row  230x12,12,12
cg seated cable row   140x12,12,12
meadows row    70x15,15
t-bar row   180x15,15
cg lat pulldown   140x20,20
seated db shoulder press   40x25,25,25
upright cable row    20x15,15
standing rear db fly   60x20,20,20

macros: P 229, C 141, F 82
steps: 13,741
cardio: 65
sleep: 7
bw: 254.4
bp: 137/60--67

[QuantumSync]

[eazy253]

[jimmy jazz]

If you have time I'd be interested to see what you eat in a single day. Like a general day's food.

Doesn't have to be spot on.

Guessing your only supplements are creatine and protein powder?

[eazy253]

11/21/2024____REST

macros: P 274, C 222, F 78
steps: 11,897
cardio: 65
sleep: 7.5
bw: 254
bp: 121/44--74

[eazy253]

If you have time I'd be interested to see what you eat in a single day. Like a general day's food.

Doesn't have to be spot on.

Guessing your only supplements are creatine and protein powder?

I don't use any creatine anymore. food is getting expensive, I've got three teens who are training and eating as much as I do.

[jimmy jazz]

Cheers mate.

You eat a lot better than me.

Most of mine is basic and shit, purely for nutritional value.

[Saulaac]

Three teens! Congrats for your dedication to you and your family, easy253. 

[QuantumSync]

no lifting yesterday but first day tracking everything I ate and whats in it

I am lifting a bunch today and tracking protein also again

[eazy253]

11/22/2024___ CHEST/ARMS HYPERTROPHY

flat db press   90x10,10,10,20
incline db press   60x12,12,13
incline bench press  230x12,12,10
incline cable fly   20x15,15
drag curl    35x25,25,25
db concentration curl   25x25,25
ez bar spider curl   45x25,25
cambered bar tricep extension   45x25,25,25
cable press downs w/ rope   45x25,25
single arm tricep pulldown   35x25,25

macros: P 240, C 181, F 77
steps: 14,470
cardio: 65
sleep: 5
bw: 251.6
bp: 114/52--74