the pain diaries: Day 312...iT's aLL aBoUt tHe meDiciNe baLL...

Wednesday, July 23, 2008

Day 312...iT's aLL aBoUt tHe meDiciNe baLL...

I'm sleepy...4 hours of sleep...is NOT enough sleep for me...but that's how much sleep I got. I wanted to create a workout for my clients today that used the medicine ball and I wanted it to be different than anything that we've done before. I was up late planning, but I got up early anyway and got ready for the gym.

The workout turned out to be much harder than I expected. It really worked my first two clients hard! They both push themselves very hard every session, but they really gave me their all today. I had to modify it for my last client because her tailbone is sore and she did not want to do sit ups. When I was all done training, I thought, "I wonder how hard this would be for me?". I decided to try it out with different weights and modify it because I had no one to throw a ball to.

First off, I haven't done medicine ball cleans in a while. Wow...my legs were burning. Then instead of throwing the ball from my knees to another person, doing a pushup, and having them hand the ball back to me...I had to throw it from my knees, do a pushup, and then run to the ball and do it again and again...all over the gym. Lastly, I had no one to toss the ball to when I came up on my situps, so I would hold it over my head, touch the ground, come up raising the ball up and then go back down. It only took me about 16 minutes (NOT counting any rowing I did before or after), but I was sweating profusely.

My sister called to say she is already sore. She may not like me tomorrow if she's already sore now!

Anyways, today was a quick workout but it was also a good one. I hope I still have clients tomorrow when the real soreness sets in. Today turned out pretty good. Now I'm ready for a nap!

WARMUP
-------------
1000M ROW
ARM CIRCLES
HIP ROTATIONS
SAMSON STRETCH

WORKOUT
----------------
21, 15, 9
MEDICINE BALL CLEAN (20 LB DYNAMAX BALL)
MEDICINE BALL THROW FROM KNEES WITH A "MAN PUSHUP" AND BALL CHASE (25 LB D-BALL)
MEDICINE BALL SIT UPS (20 LB D-BALL)
THEN:
ANOTHER 1000 M ROW

TODAY'S SOUNDTRACK...
a compilation of The Strokes

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..............WHY?...............

This is my training log...my "workout diary" if you will. It is mostly for ME, but if it motivates someone else, that's great too! I write everday as a way of being accountable to myself. It's a way to track my progress, correct my mistakes, and a way to look back and view my day to day struggle to continue to work towards being the best possible version of myself. Sometimes, I am tired or lonely or unmotivated. Sometimes, I am "powerful beyond measure". Sometimes it is fun...easy. Other times, it is almost unbearable. I use to have my trainers to push me...but NOW I am on my own.

QUOTES THAT INSPIRE ME TO PUSH HARDER...GO FASTER...AND TRAIN LONGER

"SOME DEFINE OBSESSION AS NEGATIVE. I SAY IT'S HOW YOU GET THINGS DONE."

-MARK TWIGHT

"PAIN IS TEMPORARY. IT MAY LAST A MINUTE, OR AN HOUR, OR A DAY, OR A YEAR, BUT EVENTUALLY IT WILL SUBSIDE AND SOMETHING ELSE TAKES IT'S PLACE. IF I QUIT HOWEVER, IT LASTS FOREVER."

-LANCE ARMSTRONG

"TO BE TRANSFORMED BY EFFORT, ONE MUST DIG DEEP...SURPASS ONE'S EXPECTATIONS OR SELF-IMPOSED LIMITATIONS...RISK FAILURE...BLOW UP, AND 'GET THE FULL DOSE'...IT ALWAYS HURTS YOU GO AS HARD AS YOU CAN."

-MARK TWIGHT-"GYM JONES" WEBSITE

"TO GIVE ANYTHING LESS THAN YOUR BEST IS TO SACRIFICE THE GIFT."

-STEVE PREFONTAINE

“PUNISH YOUR BODY TO PERFECT YOUR SOUL.”

-MARK TWIGHT

“ONLY THOSE WHO WILL RISK GOING TOO FAR CAN POSSIBLY FIND OUT HOW FAR ONE CAN GO.”

-T.S. ELIOTT

"THE BENEFITS OF FITNESS ARE NOT MERELY PHYSICAL. SUCCESSFUL COMPLETION OF A SERIES OF DIFFICULT, SHORT-DURATION, HIGH INTENSITY EFFORTS BUILDS SELF-ASSUREDNESS IN A WAY THAT VERY FEW OTHER ACTIVITIES CAN. TOUGH WORKOUTS THAT PUSH AN INDIVIDUAL TO THE VERY LIMIT OF HIS OR HER CAPACITIES MAY BECOME THE GATEWAY TO HIGHER CONSCIOUSNESS. AND THAT AWARENESS OFTEN LEADS TO CONFIDENCE."

-MARK TWIGHT

"WHEN A PERSON TRAINS ONCE, NOTHING HAPPENS. WHEN A PERSON FORCES HIMSELF TO DO A THING A HUNDRED OR A THOUSAND TIMES, THEN HE CERTAINLY HAS DEVELOPED IN MORE WAYS THAN PHYSICAL. IS IT RAINING? THAT DOESN'T MATTER. AM I TIRED? THAT DOESN'T MATTER EITHER. THEN WILLPOWER WILL BE NO PROBLEM"

-EMIL ZATOPEK

"GIVE IT EVERYTHING AND LET THE CHIPS...OR WHATEVER...FALL WHERE THEY MAY. IT WON'T EVER GET EASIER, BUT YOU MIGHT GO FASTER, OR LAST LONGER."

-MARK TWIGHT

“A LOT OF PEOPLE RUN A RACE TO SEE WHO IS FASTEST. I RUN TO SEE WHO HAS THE MOST GUTS WHO CAN PUNISH HIMSELF INTO EXHAUSTING PACE, AND THEN AT THE END, PUNISH HIMSELF EVEN MORE. NOBODY IS GOING TO WIN A 5,000METER RACE AFTER RUNNING AN EASY 2 MILES. NOT WITH ME. IF I LOSE FORCING THE PACE ALL THE WAY, WELL, AT LEAST I CAN LIVE WITH MYSELF.“

-STEVE PREFONTAINE

“SUFFERING PROVIDES THE OPPORTUNITY TO EXERCISE WILL AND DEVELOP GRIT… THE MIND AND BODY ADAPT TO BOTH COMFORT AND DEPRIVATION… RELISH THE CHALLENGE OF OVERCOMING DIFFICULTIES THAT WOULD CRUSH ORDINARY MEN... LEARN TO SUFFER.”

-MARK TWIGHT – excerpts from "Extreme Alpinism - Climbing Light, Fast and High"

“SOMETIMES IF YOU WANT TO BE A WINNER, YOU HAVE TO BE WILLING TO BEAR THE SCARS FROM THE FIGHT.”

-PETRA SALVAJE

'EACH OF US GIVES WHAT WE ARE ABLE AND, MORE IMPORTANTLY, WILLING TO GIVE TO LIFE. HOW WE REACT WHEN OUR CAPACITY AND WILL FALL SHORT OF OUR EXPECTATIONS DETERMINES HOW WE VIEW OURSELVES...".

-MARK TWIGHT~"GYM JONES" website