One of those mornings...

Accountability Body Beast Round 5 Day 3 -> Build Back & Bis

It was one of those mornings where life is just conspiring to laugh at you while distracting you... I did not sleep well, woke up in the middle of the night with leg cramps. Then my alarm goes off and I get up determined to push through Back and Bis in a timely fashion. 

Everything is moving along well until the first set of pull-ups. I get on the bar and then something next to me on the bar moves and startles me and then it is gone. I stop and wander in the direction it went. It tuns out to be a House Wren that is as startled as I am. I let it settle down and open the garage door in hopes that it will leave on its own. No such luck, after all it is still dark outside and it is content to move around my garage. so between each set I am trying to convince it it needs to leave. After a little wile of this I turn off my HRM well because it seems pointless to monitor me chasing around the Wren between sets.

After I finish the Close Grip chin ups I decide to go up stairs and finish the Bi work after I get the kids off to school. I have my shake, go direct traffic at the school and come home. Get back in the garage search for the Wren and determine that he has left while I was away after the sun came out. Yeah!! No more distractions... I get though the Seated Bicep curls and the first set of Hammer curls and I hear someone walk up my front steps. Open the garage door to find my sister-in-law carrying a clear tuperware with something crawling around inside. "Randy, do you know what kind of spider this is?" She has a fairly large wolf-spider. The neighbor hood we live in is over run with Black Widows so I am not really concerned about the Wolf Spider, but she is so we talk about it for a least ten minutes... She leaves.

Ok, lets get this done... Hammer curls done, EZ Bar curls done! Things are moving now. Get down on the ground for The Airplane Cobra. Arms in front of me... my 40lb dog comes over and lays on my arms and sticks her face in mine...I shoo her away and she does it again... I ended up doing the Airplane Cobra with her staring at me while my hand come over her head as I reach forward... Day Three Training Complete!!! Finally...

Single Set (15 reps ea.) 
Dead Lift 30 / 40 / 45 / 45
Super Set(15 reps ea.)
Dumbbell Pull-Over 40 / 60 / 80 / 60
Pull-Up 17 / 15 / 14
Giant Set (15 Reps ea.) 
EZ Bar Row 114 / 140 / 170
One Arm Row 40 / 60 / 65
Reverse Fly 12 / 20 / 25
Single Set
Close grip Chin Up 17 / 15 / 13
Single Set (reps= 15 / 12 / 10 / 10 )
Seated Bicep Curl 30 / 35 / 40 / 35
Single Set (reps= 15 / 12 / 9 )
1,1,2 Hammer Curl 25 / 30 / 40
Single Set (reps= 15 / 12 / 10 / 10)
Neutral EZ Bar Curl 70 / 80 / 90 / 80
Single Set 
AirPlane Cobra 40 / 40 

Exceed Your Vision!

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P90X3...

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Find it...

In my last post I asked, "But, what gets you and I to the point that we stop our whimpering and/or our buncombe and do what needs to be done?" What is it?

The "WHY" is our weapon against everything, and everyone, especially ourselves, that tells we can't or that why try or what ever else gets in our way. The "WHY" does not have to be the voice of God or what we think of as earth shattering. BUT, it is unique to each of us. Ask your self, Why do I need to exercise? "I want to be healthier", Why do I want to be healthier? I want to feel better. WHY do I want to feel better? I want to be more active? WHY do I want to be more active? SO, I can play with my kids more. "Why.... "Keep asking it until there are no more answers. Jim Rohn stated, "If you take care of the 'why', the 'how' will take care of itself!"

But, that is not enough, then we write it down and keep it in front of us all the time. So that we can use it when we are tempted not to eat right or not to exercise. When I began my weight loss journey I wrote my "WHY" in red dry erase marker on my bathroom mirror so that I was forced to see it at least twice a day. I also wrote it on  index cards and attached them to my computer monitor and the visor in my truck. I was confronted with my "Why" every time I turned around.

I still get tripped up in my thinking many times, but I have my "Why" in front of me to help me get back on track.


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"Do It"

Art Williams gave a speech to the religious broadcasters convention in 1987 about his philosophy of winning in business titles "Do It". In it he basically says it you want to succeed you have to stop talking about wanting to succeed and do what it takes to succeed. If you have not heard it you should take the time to listen: http://youtu.be/MU5x96zV_iU

I am convinced that the same is true in any area of life... Read more

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The Surprising Benefits Weight Lifting Can Have for Women


By Collette DeBenedetto

Taken from the Team Beachbody Newsletter, Issue #268, August 17, 2012


As a former female bodybuilder, I've always loved the weight room. It's my sanctuary—my place to strengthen and build the muscular temple of my dreams... Read more

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