Wednesday go hard or go home Workout


Hump day I was feeling a little sluggish but I knew that I had to get a good workout in to set a tone for the rest of the week. I told myself to go as hard as I can today. It started with Aerobic work like a boss. Hoped on the treadmill and ran for 45 min interval run. 10.5 mph for work pace and 3.6 for resting pace. Felt pretty good afterwards so I decided to do some low level plyometrics to mix up my work out a little bit. I am slowly changing my workout to include more power work. I think it will help me with the obstacles that I have to do in the toughmudder coming up in February. Afterward I moved to my Stretching and mobility work to allow my body some rest before I hit the weights pretty hard. I wanted to see if I can make myself sore from lifting. It was something I haven’t felt in a while I am starting to switch up the exercises that I do to keep my body on its toes. So we will see how it goes.

Aerobic
Treadmill                                                                           45 mins
Work 10.5 mph 1 minute
Rest  3.6 mph  1 minute

Plyometrics                                                                  15 mins
Low box drills
Hop Matrix
Stretching and Mobility                                      20 mins

Lifting                                                                               45 mins
Hang cleans              5×5
Lumber Jack reverse Lunge to Press   3x 8
Alternating 1 leg eccentric Stability ball curls  3 x 10(5 each leg)
Dumbbell Bench press  4 x 6
Feet elevated Inverted Row 3 x 10
Anti rotation T-bar  3 x 10
Hand walk out anti extension 3 x 5

Total time                                                                        2 hours 5 mins( +/- 20 mins)

Words of Wisdom


The Dalai Lama, when asked what surprised him most about humanity, answered “Man. Because he sacrifices his health in order to make money. Then he sacrifices money to recuperate his health. And then he is so anxious about the future that he does not enjoy the present; the result being that he does not live in the present or the future; he lives as if he id never going to die, and then dies having never really lived.”

Words of Wisdom


One of the more popular axioms of the samurai reminded them to treat great things casually  and small things seriously- – as if their life depended on these details. Musashi emphasized that paying attention to small details was one of the most critical aspects of winning any battle, or succeeding in any enterprise – – Samurai Strategies. 

Now when I read that quote today it really stuck with me this morning. It wasn’t the first time that I have heard the quote but It was good to read it again. Always pay attention to the details. Remember it is not about what you do it is how you do it. Doing assignments, sticking to diets, or just following instructions it is very important to that all the little things are aligned.  Like in the quote above not paying attention to the details can make a huge difference between success and failure.  I remember when I first began playing college basketball our coach used to hand us scouting reports on the opposing teams players giving us a breakdown. My first year I did not read or I would skim through the notes.  Cause of that I would get beat by a player or wouldn’t know who the shooters were on the other team. It probably contributed to why I got less and less playing time as that year went on. After that year I learned to pay more attention to detail with the scouting reports. From then on I became a better defender because I knew people’s tendencies and new how to counter and take away what they wanted to do. I had to learn the lesson the hard way. Hope fully some people reading this post can learn something from my mistake.

Do you have Discipline?


Discipline. Whenever I hear this word I immediately think about military or people who follow orders to a T. Now I have grown up in a sports  environment. I played sports my entire life. So I always had some one to tell me what to do, where to go, and what to eat from 1st grade to Junior year in high school.  My senior year I went to a boarding school. Now I had the ability to make more choices. I could eat what I wanted, study when I wanted, and basically for the most part do what I wanted I had more freedom.  Even thought I was given freedom to do what I wanted I still chose to do the right things. First reason I did not know any better. Never was a trouble maker and had good grades. Second reason I knew if I do the right things I could achieve more in my life. Eating healthy, working out and practicing hard will make me a better player.  Now I did not have people to tell me to eat right or to work hard it was something I told myself that I needed to do these things in order to make myself better. When I hear discipline I think of doing the what is right when there is no one around.  It is being accountable for you actions. If you live a sedentary life and your eat  a lot of junk food then your can put your self on the path for serious health problems in the future.  Remember unless you’re  born with diabetes( Type I) your lifestyle is a major factor in whether you will be diabetic in the future.  If you were a little more discipline stayed away from the sugary junk food ate more balance diet you would not be setting your self up for future problems.   A  friend of mine used to tell me how much he used to party and drink every weekend. He would drink until he almost black out. He said he was depressed and did not liked what he had become. Finally one day he decided he wasn’t going to do the same thing any more he made a huge change in his life. He started eating better, working out again and he even game up drinking for 8 months. He really started to hold himself accountable for his actions.  He started to feel a lot better but he said the hardest part was to stay with it mentally. It is very hard at times to do whats right when your haven’t done right in a long time.  One when you have time just take a second and reflect on your life  and ask your self  Am I Discipline?