So today I did chest @ about 8:30 with a gym full of people which would normally have me anxious and wanting to leave, but I was so in the zone! I am so motivated right now. You guys are helping me so much with all your support and encouragement and interaction. This contest really has lit a fire under my butt and I'm back at it and enjoying it! Thank God I feel great!! Anyway so I have to write a paper so I didn't have the whole night to spend in the gym, still I committed and took my time, but I think I was out in 35-40 minutes. I don't usually workout much longer than that & today I took my friend Zuperman2006's advice and cut my rest down to 30 seconds because I'm trying to lean out. (Still want to maintain every single pound of muscle so I am NOT going light in the gym!)
Just to stress how important nutrition and nutrient timing is in muscle building, maintaining, or muscle-safe cutting, I'll detail my pre and post nutrition
Pre-Workout Nutrition: 6:45pm 1/2 cup brown rice with 4 oz ground turkey, 1 cup broccoli + compound 20 7:30pm 1 scoop superpump max
workout began @ 8:20 5 minute warmup 3.5 mph on treadmill
1) Bench Press 1 warmup set with bar 20 reps 4 x 12,10,10,8 w/ 85 lbs
2) 4 x 12,10,10,10, incline dumbbell flyes w/ 22.5 lbs
3)4 x 15,12,10,8 20 lb cable flyes
4)4 x 12,10,8,8 Hammer Press 1/25 lb each side
5)Burnout: Pushups- could only do 10!
quick abs : 50 leg raises
total sets (minus abs) : 17, 195 total reps
Intra: 1 scoop Blox silk amino acids in 32 ounces water
This is an example of a time-efficient workout. I went in, got it done, 30 seconds between sets. I know I wasn't pushing heavy weight but it's important to train smart not hard.
TRAIN WITH YOUR BRAIN NOT YOUR EGO.
Beast rule: If you have anything left, you're not done! Leave it all at the gym!
When I left, I felt spent and that's what I go for. I'm feeling good. Really proud of the progress I'm making. FINALLY giving myself some credit for the good changes I've made and not just beating myself up cause I don't have my dream body yet.
EVERY good decision counts.
EVERY positive change counts, no matter how small.
EVERY day counts. EVery single one.
Focus on the work, not the results. It's like a math problem. DOn't focus on the answer. Focus on applying the formula. If you do that right, the answer is always the same.
train hard. eat sleep. sleep well. = BE AWESOME.
Love my bodyspace family! Watch my new video (#11) it's up!!
Thanks for everything guys hope you all rocked it out the beginning of this week, if you don't feel like you did remember everyday is a new chance to ROCK IT OUT!!