Get Ripped~Get Strong~Live Healthy~Be Athletic & Youthful At Any Age!
Today was a full-body session. I have been using the warm-up technique I described here.
Training (full body)
Squat 75×5 115×3 155×1 150×5 135×7 115×13
Deadlifts 233×3 210×5 165×7
T-Row 90×3 80×7 65×12
Dips BW+95×3 BW+72×7 BW+35×12
Pull-ups BW+35×5 BW+20×7 BWx13
Behind The Neck Press 45×15
Barbell Curl 45×15
Lying Triceps Extension 45×15
Nutrition
| Calories 3,947 | Carbs 311 | Fat 141 | Protein 152 |
A couple years back I went to work for the post office as a rural carrier. It was an awesome, yet very challenging job, with great co-workers, very dedicated, talented and hard working people. I recently sold my pizza shop business and was looking for a “career.”
I was there about 4 months when I realized that it probably would take years to be a full-time regular. I just couldn’t wait. My first 2 weeks were full-time, I worked every single day including Sunday (I ran Amazon Prime deliveries.) Ensuing weeks would sometimes be 15-20 hours. For the first time in my life I was struggling financially.
The supervisors did their best to get me as much hours as they possible could, I would run priority express, small-towns, etc. The hours were long, the stress levels were high as you had to complete your route and be back by 5 pm to deliver the mail you collected (I also happened to be on a route that picked up dozens of packages that also had to be on time for the last truck.)
Anyway, my moral of this story is that this life is never, ever 100% said & done, or constant. Jobs can come and go, companies can downsize, what you count on for a paycheck can be gone tomorrow, and you might have to learn new skills, obtain new education, or start over as “entry-level.”
I’m 45, almost 46. I have been blessed with opportunities and I am very thankful for that. I do believe that gratitude, work ethic and commitment in turn results in accruement.
What you put out there in good faith, is rewarded. If you show up everyday, work hard, give your very best effort, keep a positive attitude, help your co-workers & managers/supervisors with what is needed in the moment, you will absolutely be rewarded.
Rewarded not only monetarily, in promotion, or in accolades, but also in respect. At the end of the day, it doesn’t matter what your end of the month bank statements read, what possessions you have, how your stocks & bonds are performing etc.
What does matter is the impact you have made in terms of the people that you made a difference with in your influence, impact and connection. This world is divided more than ever and in dire need of leadership and good will.
This is an opportunity.
An opportunity to be a difference-maker.
Do the right thing by your fellow man, keep your compass pointed towards what is best for you, your family & friends and community.
You will receive all the good things this world can provide and more. It takes time, but it will absolutely happen.
I promise 100% guaranteed!
It is hard to believe we are already into March!
The years seem to fly by the older you get.
My intention has been to push the scale weight up right around five pounds or so in the first eleven days from when I started this rebuild and then take a 3 day period and significantly lower the calories to result in what I hope will be cutting any fat that I accumulate. From experimentation in the past, I think this will produce an outcome that will hopefully build as much muscle as a natural can, without adding any or very little extra “fluff.”
Training for 3/3/2017:
Dips BWx5 BW+20×3 BW+85×1 BW+80×6 BW+60×8 BW+40×10
T-Row 35×5 50×3 70×1 70×6 65×8 55×10
WG Pull-ups BWx5 BWx3 BW+35×1 BW+30×6 BW+20×8 BW+5×10
Then came time for the “dissary” sets. These are performed rapidly with 30 second rest times.
Ring dips BWx 12,7,5,5
Chins BWx12,5,4,4
Barbell Curls 50x 8,8,8,8
Triceps Extension 40×12,7,7,7 + CG Press burnout x 7
Nutrition:
BCAA’s/Black Coffee prior to fasted training.
| Calories 3,349 | Carbs 308 | Fat 113 | Protein 98 |
Lower body session today.
After a modest 1.5 pound gain since recovering from the flu, I’m actually back down a half-pound under (even with a calorie count of 3522!) I’m going to half to bump it up a bit more as my activity level is pretty high.
Anyway, here is the breakdown:
Training:
Squats 45×5 95x3135x1 135×6 120×8 110×10
Deads 145×6 130×8 115×10
Calf-Raises (30 sec rest) BWx20,20,20,20
Close-Stance Squat 45×20
Lunges (30 sec rest) 45×8,8,8,8
Nutrition:
| Calories 3,522 | Carbs 302 | Fat 127 | Protein 102 |