Welcome back...

I apologize for the writing hiatus, as life got in the way something fierce for the last two weeks.

I assure you, I am back and in full swing and ready to keep this puppy updated 3 times per week.


Today I had the pleasure of training in a new gym, with new people and putting a little scare into the locals as I jumped from treadmill, to power cleans, to treadmill, to bench.... It was the usual start to a new gym feeling out process... Nobody is quite sure how to deal with the new gum chomping, red bull sweating intensity freak.

Workout for Monday

Row 800

Bench Press 3x3 @ 235
Chin Up 3x3 @ 45lbs attached

Run 400

Power Clean 5x5 @ 85
Incline Press 5x5 @ 90

Run 400

Pushup 7x7
Pulldown 7x7

Run 800


Dietary Intervention

As I have mentioned numerous times on this blog, I firmly believe that diet is the key stumbling block with regards to all successes and failure with your training.

Eat like shit, feel like shit, train like shit.

My diet for lack of a better term, has sucked arse for the last little while.

Not getting nearly enough protein and getting far too much grapes and barley in liquid form. :)

Needless to say, motivation and performance has suffered greatly.

The one key rule here is, if you are not flourishing or getting better in the gym - turn to your diet first, second and third...

Chances are, you are training hard enough....

CLICK ME

It's always your diet.



KPI

Key Performance Indicators

This corporate buzzword has many far reaching implications with when transferred to training.

These measurable and quantifiable improvements are paramount to any success in the weight room.

Start a journal tomorrow and stick with it.

You should track the following.

Weight Used
Time to Complete a given exercise ( crossfit style)
Reps Completed
Personal Records

If you are not breaking at least one of these records every week - it's time to switch it up, or, look at your diet, check your recovery... yada yada yada.

If I had to give one peice of advice on my death bed, it would be for everyone to keep a training jorunal and to ensure that they are constantly striving to beat it.


Quick HITS

BULLSHIT

> If someone is not losing weight on 1300 calories a day and is exercising even 10 minutes a day one of three things is happening.

A: The trainee is lying
B: The trainee is underreporting or mismeasuring food
C: The trainee is lying.

Get a scale, measure everything. Don't eyeball.


Motivation

Motivation for some comes in many forms. For me, fear of regressing to my former fat guy self is easy. For others, an upcoming wedding or social event. Maybe even, skinny jeans friday
is your motivation.

Whatever your motivation is, look for it, and reach out and grab it. And for god sakes, please hold on.

Ron, nailing a personal record of 410.

10 minutes after getting crushed to the point of laying down on THE BIG 55

Ron lost 14 pounds in 14 days and destroyed personal records galore.