Day 4 cardio and abs- warm up joint rotations and bike 10 mins.
1) weighted machine crunch- 4 sets 100lbsx30 reps
2) superset side cable crunches with hanging leg raises- 30lbsx25reps, bodyweightx20reps for 4 sets
Cardio- eliptical 15 mins, bike 35 mins. Decided to break up to time and not just do eliptical!
3) bird dog, side plank, curl ups- 3 sets
Day 4 and feel good!
Thought I would share some of my approach to not only this trial pre contest cycle but just about everything! To stay on topic I will write about my approach to building my body.
I have studied martial arts from the age of 6. I was brought up in a spiritual household my mom was studying to be a nun when she left the convent to take care of my ill grandmother and met my father. So to say spirtituality was a big piece of my upbringing is an understatement! From martial arts and my home life I was always taught to look inside for the answers for anything in life. In martial arts I was taught about disciplining the mind to be able to have single pointed concentration to the task at the moment to put all of who I am into the task I am doing! Like have I wrote in my transformation log I had the opportunity to work with sports psychologist and learned a great deal about a topic that has always been a part of my life, the internal dialogue!! How does this relate to building my body? I use the same principles that I have developed throughout my athletic career and youth! Before I step foot in the gym I go over my cue word that will be used during my workout which is more often then not EFFORT!! During my joint rotations and bike warm up I am getting my mind warmed up for the challenge ahead!! Before the start of any exercise I narrow my thoughts down to the body part being used! Once I start my set I repeatedly say EFFORT which makes me focus on the effort I am giving for that paticular body part that is working to move the weight!!! When my program is designed for me to hit failure is when this is the most effective because I am getting closer and closer to not being able to lift the load with the body part required I am repeating EFFORT which ensures I have done everything that I can at that moment to move the load! The pain or burn never enters the equation of when to stop it is only EFFORT!!! Everyday I compete with myself! Everyday I question my EFFORT! When I know I have pulled or pushed with every once of my being I already won!!!! Just thought I would share what it is that I do above and beyond the layout!
1) weighted machine crunch- 4 sets 100lbsx30 reps
2) superset side cable crunches with hanging leg raises- 30lbsx25reps, bodyweightx20reps for 4 sets
Cardio- eliptical 15 mins, bike 35 mins. Decided to break up to time and not just do eliptical!
3) bird dog, side plank, curl ups- 3 sets
Day 4 and feel good!
Thought I would share some of my approach to not only this trial pre contest cycle but just about everything! To stay on topic I will write about my approach to building my body.
I have studied martial arts from the age of 6. I was brought up in a spiritual household my mom was studying to be a nun when she left the convent to take care of my ill grandmother and met my father. So to say spirtituality was a big piece of my upbringing is an understatement! From martial arts and my home life I was always taught to look inside for the answers for anything in life. In martial arts I was taught about disciplining the mind to be able to have single pointed concentration to the task at the moment to put all of who I am into the task I am doing! Like have I wrote in my transformation log I had the opportunity to work with sports psychologist and learned a great deal about a topic that has always been a part of my life, the internal dialogue!! How does this relate to building my body? I use the same principles that I have developed throughout my athletic career and youth! Before I step foot in the gym I go over my cue word that will be used during my workout which is more often then not EFFORT!! During my joint rotations and bike warm up I am getting my mind warmed up for the challenge ahead!! Before the start of any exercise I narrow my thoughts down to the body part being used! Once I start my set I repeatedly say EFFORT which makes me focus on the effort I am giving for that paticular body part that is working to move the weight!!! When my program is designed for me to hit failure is when this is the most effective because I am getting closer and closer to not being able to lift the load with the body part required I am repeating EFFORT which ensures I have done everything that I can at that moment to move the load! The pain or burn never enters the equation of when to stop it is only EFFORT!!! Everyday I compete with myself! Everyday I question my EFFORT! When I know I have pulled or pushed with every once of my being I already won!!!! Just thought I would share what it is that I do above and beyond the layout!
