Barbell64’s BodyBlog

Seated Vbar Cable Rows:  160 x 12; 210 x 10; 230 x 10; 250 x 8

Pull ups:  10 each of 1)  Overhand wide grip; underhand grip; and palms neutral narrow grip

** 8 minx of running/cardio at 120-150bpm

Under-Grip Pull Downs:  80 x 12; 90 x 12; 100 x 12

Bent Barbell Rows:  95 x 12; 115 x 10; 115 x 10

 ** 8 mins of running/cardio at 120-150bpm

 Barbell curls (21’s):  55 x 1 set of 21’s

One Arm Dumbell Row:  30 x 12; 50 x 10; 50 x 10

 ** 8 mins of running/cardio at 120-150bpms

Reverse Barbell Curls (21’s:  55 x 1 set of 21’s

 ** 8 mins of running/cardio at 120-150bpms

Front Lateral Dumbell Raises:   10lbs x 12;  20lbs x 10;  30lbs x 7

Side Lateral Dumbell Raises:  10lbs x 12; 20lbs x 10; 20lbs x 10

Bent Lateral Dumbell Raises:  10lbs x 12; 20lbx x 12; 20lbs x 12

Upright Barbell Rows:  65lbs x 12; 75lbs x 10; 85lbs x 8

Behind the Back Barbell Shrugs:  135lbs x 12; 185lbs x 10; 185lbs x 10

Pec Deck:  70lbs x 12; 120lbs x 8; 70lbs x 12

Incline Bench:  115 x 12, 135 x 10

Flat Bench:  155 x 10, 175 x 6

Decline Bench:  195 x 6, 205 x 4

Flat Flies:  30 x 10 for 3 sets

and some ab work

Was just thinking this morning how great it would be if there was a gym where I could workout with my friends on bb.com! No posers in the gym….just people trying to help others get healthier and stronger!  Alas, even if we can’t workout together…it comes close…thanks bb.com friends!  

A quote I was remembered this morning on my run that I thought worth sharing….I can’t remember where it came from- I think it might be Dale Carnegie….

"The world is a mirror and your mind is a magnet"

 The mind and magnet part resonates deeply and I try to stay conscious and in the moment to direct it in positive ways.  The world is your mirror is tough to swallow somtimes…meaning everything we see and experience in the physical is somehow somehting we have projected.

A good quote from Peter Drucker that I thought worked well in this arena too!

 "The problem in my life and other people’s lives is not knowing what to do, but the absence of doing it."

 I have personally been pretty good lately, but can remember periods of time where I knew I needed to hit the gym, what to do in the gym…alas…procrastination found it’s way in     And, honestly, being on bb.com with some highly motivated friends….along with my gym partners….I have had a good run for the last 6 months!

 Thanks to all of you and have a great day!

Have a great weekend all! 

Just some random thoughts spurred by some recent readings worth sharing:

Focus on what you DO want versus what you don’t want.  By focusing on what you DO want you give that energy and the ability to have more of those thoughts, and the opportunity for that to manifest physically.  If you chose to worry and/or focus on what you do not want, you are giving those thoughts energy which will creat more like thoughts, and worse, having those thoughts begin to manifest in the physical.

How true.  I find myself slipping to the lower level thinking of worry or thinking of what if scenarios to defend against what I don’t want.  I think often times it is hard to really focus on what you do want - since nobody wants to be dissapointed. 

 However, I have found that the positive thoughts of what I really do want has worked over the years.

 Then you have to be careful about what you do want- you just might get it

an excerpt from the poem "if" by Rudyard Kipling that I like a lot…

 "If you can keep your head when all about you are losing theirs and blaming it on you;  If you can trust yourself when all men doubt you. but make allowance for their doubting too; If you can wait and not be tired by waiting, or, being lied about, don’t deal in lies, or, being hated, don’t give way to hating, and yet don’t look too good, nor talk too wise…"