the pain diaries: Day 361...uP Up uP!...

Thursday, September 11, 2008

Day 361...uP Up uP!...

I'm sore...my shoulders...arms...abs...legs...most everything is a little tender. I was SLOW getting to the gym this morning. It was after 11:30. The gym was so hot. I looked at the thermostat...82! I cranked up the fan and warmed up to do lower body work. I got about halfway through back squats when the AC repairman came in. Halleluiah! He had a funny look on his face when he walked in. I was in the bottom of a 95lb back squat with 80's rock blasting...in fact, I think "Lick It Up" was playing! Ha! He musta done his thing because once when I was lying under the fan to recover before another set of squats...I started to feel some cool air. The last set was hard. I was feeling tired and it would've been easy to just stop. I piled on enough weight to make the bar weigh 125lbs. I did 1...whoa...kinda hard but doable...2...ugh...my knees were trying to bow in...I fought to keep them out...3...uhhh...stuck...I coached myself through..."up up up!!!" I thought...and I made it! Whew! Then I did a drop set. I wanted to do 10 with 95 lbs, but by 8 my form had gone to sh** so I stopped.

I finished the squats and decided to do glute ham raises on the GHD. I'm not strong enough to do more than one set without a partner to "push off" of. Hmmm...alone again...what to do?...thinking...GOT IT! I moved the 28 in box in front of the GHD and put a 45lb bumper plate on top. I would lower myself all the way down and give myself a push to get back up. It worked really well. I guess we'll see tomorrow...if my hams are not sore then I'll scratch that idea. The step ups were not bad today so I added 50 bridges (I'm trying to build that booty!) with a 1 count SQUEEEEZE at the top in between each set of step ups.

So, that's all...nothing exciting to report...no funny stories to tell...that's how it is when you're workin out alone. I did really enjoy my tunes...and truth be told...I think the AC guy did too!

WARMUP
-----------
10 EACH
JUMPING JACKS
PRISONER SQUATS
LEG KICKS
BRIDGES
MOUNTAIN CLIMBERS
GROINERS
HIP ROTATION
30 SEC SAMSON STRETCH (EA LEG)

WORKOUT
--------------
BACK SQUAT
45 X 15
65 X 10
75 X 5
85 X 3
95 X 3
105 X 3
115 X 3
125 X 3

DROP SET
95 X 8

THEN:
10 GLUTE HAM RAISES ON GHD
3 SETS

THEN:
10 BARBELL STEP UPS (EACH LEG-65 LBS)
50 BRIDGES
3 SUPERSETS

CARDIO
----------
4.5 MILES RUN - 32:27

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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