Weigh In: 334 Work Out - Freeweights
Circuit One
Squats - 3 sets, 15 reps. 85 pounds
Flat Bench Press - 3 sets, 10 reps, 130 pounds (with spotter)
Hammer Horizontal Row - 3 sets, 15 reps, 140 pounds
Circuit Two
Lunges - 2 sets, 10 reps.
Barbell Curl - 2 sets, 10 reps. 65 pounds
Tricep Extention - 2 sets, 15 reps, full stack (150 pounds).
Abs & Lower Back
Medicine Ball Crunches - 2 sets, 25 reps (these things are NO joke)
Quadruped (Yoga Stretch) - 2 sets, 20 seconds each
Child's Post (Yoga Stretch) - 2 sets, 20 seconds each
I've got to say one thing first.
Josh, you are the man. Oh, and I hope you don't kill me for posting that picture. Myspace is free game, and I just couldn't help myself LOL
Now, that's off my shoulders, let me get into this. The last few days, I've been down and out. Been doing the workouts, eating right.. but the motivation wasn't there, and I was starting to drag. As of my last post, I was running on fumes. So, I wake up this morning, and see that Josh left me a message on my last post.. and long story made short, trained me for free today. The guy's a professional, and he goes out of his way to make sure I'm getting where I need to be.
A TRUE class act.
My motivation is back. It's strange how your body treats you mentally. It's such a roller coaster. You're feeling great, ready to take on the world.. and then you blink your eyes, and all of a sudden everything is a challenge that you just don't seem ready for. I'm starting to learn that this is how the rest of my life is going to be when it comes to my health. You have to stay on it, even when you don't want to. It's not easy.. especially for me for some reason, but I've got a long term goal of a long life with my wife, and I need to be ready to make those sacrifices. Josh.. thanks for making one of those sacrifices for me.
In other news, my weight went back down to 334, so my last five days are: 334, 334, 336, 336, 334 for an average of 334.8. A bit of a plateau, but that's ok. I'm headed in the right direction.
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I've discovered lately that I've got a theme song. The Rocky music's been working well for me, but I've really started to relate to "Lose Yourself", by Eminem. It may or may not be your type of music, and if you're adverse to profanity in your music, it may not be for you.. but there's some quotes in the song.. it speaks to me. Basically, the whole tune is about his determination to make it in the rap game, and he knows that he's got ONE shot to do it right.
"If you had one shot.. one opportunity, to seize everything you every wanted... one moment, would you capture it? Or just let it slip?"
About 2/3rd the way through, it's just one line, but it rings. Doesn't matter if it's music, life, school, work, weight loss.. anything. It's the truth:
"Success is my only option, failure's NOT."
So yeah, as Beck says, "no excuses". The roller coaster continues, but as long as it never stops, I'm ok with that.
8 comments:
I'm jealous.
We all need a Josh in our lives going through this transformation.
Good for you for picking a great trainer!
And great for Josh for BEING a great one.
Josh, you're the man! Poncho and all.
Rob, GREAT job on working out even when you didn't feel like it. That's what matters. This is becoming a lifestyle for you and that's awesome to see.
I absolutely love that song by Eminem. Great message, great beat. I need to get it on my iPod.
Yes that song is awesome, one of my favorite motivators too. Cleanin' out my closet is good too.
I'm just hoping Josh continues to be my trainer after seeing me post that pic of him ;)
Oh... and Dave, thanks for getting that in my head.. "I'm sorry mama.. I never meant to hurt you.. I never meant to make you cry, but tonight.. I'm cleaning out my closet.. (one more time!)"
Rob -
Glad to hear your motivation is back - you've worked too hard and come too far to let down now. You're doing a great job, and I'm sure the eating right thing and even the trips to the gym will start getting easier as they become more of your permanent "lifestyle". That being said, there's nothing wrong with taking an occasional day off from the gym, and also occasionally treating yourself food wise. I think little "rewards" like that help rejuvenate us.
You've motivated me to start getting serious again about my health - since Jan 1 I've worked out 4-5 days a week, and I'm eating much better - but I've lost only 1/2 pound so far! The scale isn't everything though - I feel much better both mentally and physically, and my clothes are fitting better.
Keep up the great work!
Tom
P.S. Cam't say I've ever heard that Emimen song... in fact I can't say I've ever heard ANY Eminem song!
Keep it up Mr. Rob!!!
You are doing Great!
~Magz~
Wow, poncho and all. Damn myspace. How bout that. I appreciate all the high marks; that's why i got into this training game. Its all about the people. Thanks for all the kind words...we'll see how you're feeling today, and if you can love me through the soreness. Everybody, keep your heads up, find your soundtrack, and do work!
I'm feeling some soreness in the upper body, but not as much as I used to. Of course, raising my arms above my head takes a little bit of effort this morning ;)
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