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Day 30: Push Day

I took some time off from writing during the holidays but I’m back at it in the new year.  I fell behind on posting my workouts so I will have to pump out some content, no pun intended.  The style of the blog might be changing as I start to add new forms and styles of content.  2018 will be a big year for us all.  I will bench 225 by the end of year, and you reach your goals too.  Let all get it.

Warmup:

  • Stair climber for 5
  • Stretch of shoulder using bands
  • Band and static stretches for back

Workout:

  • Dumbbell-Press: 60 for 20, 70 for 10 for 2 sets, 70 for 8, 70 for 6
  • Incline Press: 60 for 10 for 3 sets
  • Incline Fly’s: 25 for 10 for 3 sets (focus on stretch and contraction)
  • Chest Press (Individual arm): 40 for 10 for 4 sets
  • Chest Press (Both arms): 100 for 10, 115 for 6, 100 for 10
  • Triceps extension superset with triceps kickback: 25 for 15 then superset to 12.5 for 10. 3 Sets
  • Overhead Triceps Cable Extensions: 25 for 12 for 4 sets
  • Rope Triceps Extensions: 30 for 10, 40 for 8, 40 for 5, 30 for 7, 30 for 6
  • Narrow Bench-Press: 70 for 8 for 3 sets

Finisher:

  • Skipping for 5 minutes

Johnny

Soon to be “Johnny Two Plates”

 

Day 29: Pull Day – Milestone Reached

Today I hit a new 1 rep max on the deadlift.  I pulled 315 for one.  It wasn’t very clean and took some time to get up, but at the end of it, I got it done.  315 is three plates on each side.  It is a heavy deadlift and is often thought of as the divider between the boys and men.  When your deadlifting, with most average people, you can pull your body weight plus a little extra.  This is why it is common to see people pulling 150-250 in the gym.  This is the natural strength range for most people even when working out.  But to get to pulling 300+, it’s like asking what’s the difference between $100,000 and a million dollars.  There is a ton more work that needs to be put in.  You need to have a strong foundation with no weaknesses.  A strong core, hamstrings, back, grip strength and impeccable mechanics are needed.  This was a huge milestone in my journey and one that I was proud to have reached.  Here’s to starting the journey to four plates

Warmup:

  • Stair climber for 5
  • Lower body static stretch

Workout:

  • Deadlifts: 135 for 10 for 2 sets, 185 for 10, 225 for 8 for 3 sets, 245 for 4, 255 for 4, 275 for 3, 295 for 2, 315 for 1
  • Lat Pulldown: 100 for 15, 115 for 10, 130 for 8 for 3 sets, 145 for 3
  • Lat Pull Machine (one arm at a time): 50 for 15, 60 for 12, 70 for 10, 80 for 6 for 3 sets
  • V Bar Row: 45 for 15, 90 for 15 for 3 sets
  • Dumbbell Row: 60 for 10 for 3 sets
  • Seated Curls: 25 for 10, 30 for 8, 35 for 4 for 2 sets
  • V Bar Seated Cable Pull: 60 for 8 for 3 sets
  • Reverse Grip Curls (ez-curl bar): 30 for 12 for 3 sets
  • Curl Line: 30 for 4, 25 for 6, 20 for 6, 15 for 8, 12.5 for 5
  • Lower Back Extension Machine: 220 for 15 for 4 sets

Johnny

Soon to be “Johnny Two Plates”

Community Gets You Through Tough Times

The date is December 23rd, 2017.  It has been almost three months since I left my job and new work has yet to find me.  When I left my job, I was ignorant to the affects that it would have on me being out of work for the first time in eight years.

Work for me was a time filler, when you’re doing 40-60 hours a week it gives you a daily activity and sense of purpose.  I had many co-workers that were friendly and engaging, and this gave me a sense of community and a social atmosphere to be around every day.  The problem was, that this job wasn’t pushing me like I wanted it too.  I was too comfortable, and it wasn’t preparing me for where I wanted to go, and what I want to be.

When I left, there was this giant void in my life.  I lost the daily social interaction and sense of purpose when I got up in the morning.  After a month of apply for jobs and not even hearing back, I was frustrated, anxious and depressed at where I was in life.  I had to figure out what make me tick, and what things can I be doing on my own to help with this period.  I turned to fitness and blogging as an outlet, and I couldn’t be happier that I did.

When I first started blogging, I thought it was all about the likes and followers, but there was only one problem.  I wasn’t getting any of either.  This is when I started to engage with the community around me on WordPress.  I started to read the content that others were producing and I learned a few lessons.

  • I’m not the only one struggling, and listening to the struggles and stories of others can put your life into perspective and motivate you. You see what others are doing daily to make their lives better, and that pushed me.
  • WordPress is a communal site. If you think people are going to flock to your blog because write a few paragraphs, you are sadly mistaken.  Engaging with others and being a member of the community of positivity and encouragement is as important as your content.  Be the voice you want to hear when someone talks about your work.
  • The online community is a place to be open and honest. In real life, I find myself living according to the expectations of others, but on my blog, I am myself.  If I am having a shit day I can say so, and I know the community of WordPress can relate and give me the boost I need.  I don’t need to exaggerate the lifting stats for you, just be honest and humble with every view and comment I get.

In closing, the communal effort of WordPress bloggers has gotten me through a tough low in my life.  I put my head down, put on my blinders and spent weeks asking myself where do I want to be, who do I want to be, and what am I right now.  I am still figuring out the answers to these questions but I didn’t do it on my own.  Taking in the experiences of communal bloggers has given me new perspective on life, and that is something that money cannot buy.

Johnny

Soon to be “Johnny Two Plates”

 

via Daily Prompt: Communal