Barbell64's BodyBlog

Back and Bi/Forearm Dustoff (and 30mins cardio)

Barbell64 — Thu, 07 Aug 2008 23:31:22 +0000

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

Shoulders/Traps with Chest dustoff

Barbell64 — Thu, 07 Aug 2008 00:24:28 +0000

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

Chest

Barbell64 — Fri, 01 Aug 2008 21:04:16 +0000

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

BB.Com Gym

Barbell64 — Wed, 02 Jul 2008 01:23:17 +0000

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!

Life

Barbell64 — Tue, 01 Jul 2008 03:11:35 +0000

A poem I read lately I thought worth sharing…

Life

All in the dark we grope along

And if we go amiss

We learn at least which path is wrong,

And there is gain in this.

We do not always win the race

By only running right,

We have to tread the mountain’s base

Before we reach its height.

But he who loves himself the last

And knows the use of pain,

Though strewn with errors all his past,

He surely shall attain.

Some souls there are that needs must taste

Of wrong, ere choosing right;

We should not call those years a waste

Which led us to the light.

-Ella Wheeler Wilcox

Direct your thoughts and energy

Barbell64 — Sun, 29 Jun 2008 23:19:46 +0000

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.

Take Action!

Barbell64 — Thu, 26 Jun 2008 23:23:12 +0000

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!

A reminder as we go into the weekend!

Barbell64 — Sat, 21 Jun 2008 01:50:46 +0000

Have a great weekend all!

Control Your Mental Attitude! by: Napoleon Hill

Mental attitude is a two-way gate across the path of life which can be swung one way into the path that leads to success and the other way into the road that leads to failure. What a profound thought it is to recognize that the one thing which can bring us success or failure, bless us with peace of mind or curse us with misery all the days of our lives, is simply the privilege of taking possession of our own minds and guiding them to whatever ends we choose, through our mental attitude!

Your mental attitude is the major factor which attracts people to you in a friendly spirit of cooperation, or repels them, according to whether your attitude is positive or negative; and you are the only person who can determine which it shall be.

Your mental attitude is an important factor in the maintenance of sound health. All doctors know that a patient’s mental attitude is vitally important in the cure of physical ailments.

Mental attitude controls, very largely, the space one occupies in life, the success one achieves, the friends one makes, and the contributions to posterity which one makes.

The most convincing evidence of the importance of mental attitude is the fact that it is the only thing over which anyone has been given absolute, unchallengeable privilege of personal control. You cannot control the thoughts and actions of others, but you can control every thought you express, every word you utter.

Here then is the most profound, the most significant of all facts which influence an individual’s life. It is logical to believe that by giving every person the complete control over his own mental attitude and his thinking the Creator intended this to be a priceless asset, the gift of supreme importance to mankind.

Focus

Barbell64 — Fri, 20 Jun 2008 02:01:24 +0000

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

If

Barbell64 — Wed, 18 Jun 2008 03:26:57 +0000

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…"