I managed an additional 5kg on my Corner Presses and Rows this time around (ie since the last time I did this same program back about mid year). I was grunting each rep out and even had one of the other gym goers comment that I ‘must be working hard’. This is a great workout, particuarly the tri set at the end – I was gasping for air after collapsing on the last rep of my T Push Ups!
Dynamic warm up consisting of band pull downs, band pull aparts, band shoulder presses, DB External Rotations, Push Ups, Face Pulls, and a few other things.
Superset (3 sets of 8 )
Supinated BB Row
BB Bench Press
Tri-Set (4 sets of 7, 7 and 3):
BB Corner Press
BB Corner Row
T Push Up
My back has been really sore after my rack pulling session. It was much improved today, but I still went to my chiro. My goodness I thought my back was going to break when he crunched my upper thoracic region. It hurt! So in a few days I should be right. Am meant to deadlift again tomorrow but I will be giving that a big miss! My legs and in particular, my bum, is excruciatingly sore after my workout the other day. Lunges will always do that to me, particularly walking ones.
Well one more day until the madness ends for 2008. I don’t know about everyone else but I find it so disruptive to my schedule!
The programs just keep coming in – we are fully booked (read OVERbooked!!) for 5th January. I have quite a few enquiries yet to respond to in my inbox. And, we have an article out in the WHO Mag at the end of the week, so I can’t see it slowing down any!
I’m going to post an article by Craig Harper which should get everybody thinking. Visit his blog site at www.craigharper.com.au for more inspiring stuff!
If you’re a regular visitor here at me-dot-com then you would know that I’m not a fan of the traditional New Year’s Resolution. As a rule, they rarely lead to long-term change. Each year about four million Aussies (twenty percent of the population) start a diet on January 1, all with the same objective – to lose their (excess) weight and fat forever. Both scientific research and those things behind our eyelids will tell us that (1) most people will maintain their new behaviours for less than a fortnight (some, less than a day!) (2) very few people will lose the desired weight/fat (achieve what they set out to) and (3) even fewer will keep it off (less than two percent).
Mastering the Mind
Do these people actually have the potential to lose the weight and keep it off? The vast majority, yes. Will they? Probably not. Why not? A range of reasons, but the common denominator is that in some way their psychology will get in the way of (limit, handicap, sabotage) their physiology. They simply stop doing what they started. Great at starting, crap at persevering and ultimately getting the job done. Their mind is the problem and their body is the consequence. For many of us, the external is merely a reflection of the internal. This is the point of the lesson where you can be enlightened or offended; it’s a choice. For the majority, obesity is a symptom (physical consequence) of underlying emotional and psychological issues. Master the mind and you’ll master the body. In order to create different, we need to do different, yet far too many of us are creatures of habit and repetition. If we take the same mindset into the weight-loss process (the one that didn’t work the last fifty times), then we’ll produce the same result; failure.
Not Just Another Resolution
If you’re goal is to change your behaviour for a week or three, lose and regain some weight, get even more frustrated than you are now and to continue on with the stop-start cycle you’ve been on for years, then another traditional New Year’s Resolution is exactly what you need. However, if you would like your next weight-loss (health/fitness/lifestyle/diet) resolution to be your last, you might want to pay attention to (and implement) the following advice…..
1. Don’t try to change fifty things at once. The more things you try to change in a short time frame, the less likely you are to change anything over the long term. Life ain’t a hundred metre sprint and changing your life (body, thinking, habits, diet) ain’t a two week process. Pace yourself and don’t try to undo ten (twenty, thirty, forty) years of less-than-desirable habits, behaviours and results by next Tuesday.
2. Don’t make stupid resolutions. Blokes are champions of the ridiculous. Stop letting your big fat ego get in the way of your brain. Set goals which are logical, practical and maintainable. Not everything is a competition, not everything needs to be hard core to be effective and sometimes what you need to do (to create forever results) will not be what you want to do.
3. Create an accountability system. Once the excitement, the motivation and the initial momentum subside (and they will), what will keep you doing what you need to do, to create the change you want to see in your world? What will keep you committed and proactive while others are throwing in the towel? Why will it be different for you this time? Why will this be your last resolution (of this kind)? If you don’t know, you better find out fast.
4. Remember what you did last time? Don’t do that again!! Same produces same. Yes we are creatures of habit and repetition; we do what’s comfortable and familiar – even when it doesn’t work. Don’t do what’s comfortable, do what works.
5. Work in four week blocks. Here’s my practical tip for the day. In my experience (working with people to change outcomes in their world), the four week time frame is long enough to produce significant practical change but also short enough for us to stay focused, motivated and in the game emotionally. Of course we’re all about creating big picture results and long-term change but breaking the big process down into a series of twenty eight day game plans seems to work for most people.
6. Weigh up the cost. For some people, the ‘idea’ of change is far more appealing than the practical, physical process. That is, the theory is far easier than the reality. I’ve met many people who simply don’t want it enough (whatever it is). In fact, what often determines success or failure is the ‘want’ factor; a person’s level of drive, desire and commitment. Everything in life has a price (money, time, emotion, physical energy, pain, discomfort, risk), you need to decide if you’re willing to do what needs to be done (to pay the price), to achieve what you want to achieve. And as I’ve said too many times on this site, if you want to create exceptional outcomes, then you must be prepared to do exceptional things.
Okay, get busy.