Week 5 - I Don't Want to Workout!

February 17, 2015
Well, this past week has been probably the most stressful week to date at my job. I won't go into details, but the stress really affected my mood, and attitude, so last night when I got home late from work, I really was not in the mood to go to the gym to workout. I just wanted to lay on my couch, and be lazy the rest of the night, but I knew that in order to have a fighting chance at winning this competition, I had to put in the work, and every day counts, so I got my stuff ready and went to the gym. Upon arriving, I still wasn't in the mood, not to mention the gym was super busy, and I hate that. I sat in my car a few minutes trying to mentally convince myself to just go back home, but I chose to stay. It took me a bit to get motivated, and get into a routine, but once I was able to focus, and mentally block out the crowd around me, I pushed myself to the max, and ended up plowing through a great workout. Driving home afterwards, I felt proud of the choice I made, and realized that it's a culmination of all the small victories that leads us to our goals, to achievement. Whether it be what to eat at any given meal or whether or not to workout on any given day, making the right choice will not only affect your attitude in a positive way, but also increase your determination to meet your goal.
Motivational tip of the week: Win the war one small battle at a time.
Fitness tip of the week: Make sure to hit each body part at least once a week. Don't spread your days out too far, or else your gains will not make the progress that you are expecting. Your muscles do need time to heal, but they also need to be pushed physically on a regular basis in order to grow. I try to hit each body part twice a week if possible, with rest days between each cycle of all body parts. Example: Three days split covering all body parts, followed by a rest day, then back to the three day split, followed by another rest day.
Nutrition tip of the week: Carbs get a bad wrap, but that is because they are sometimes misunderstood. Your body does need carbs for fuel, and muscle growth, but it needs the right carbs. Eat more healthy carbs like oatmeal, potatoes, & rice, and try to minimize unhealthy carbs like bread, bagels, donuts, etc.
Metal song of the week: Means End: Ominous Notions
https://www.youtube.com/watch?v=SiXekulxwYI
Hip-Hop song of the week: Cunninlynguists: Urutora Kaiju
https://www.youtube.com/watch?v=fXgCFMaTaDk

Week 4 - Warming up With Dynamic Stretching

February 9, 2015

Well, I am now one month into this competition, which is one third of the way through. I am still feeling confident, excited, and ready to win this thing. I think I mentioned it in the first post, but without the mental confidence, it is difficult to meet your goals. I have convinced myself that I already have this thing won, and that I am simply working out for the winner's photos. I try not to think about how many competitors there might be, because in reality, that is irrelevant. My desire to win has to be greater than my fear of losing. Anyways, that is not what this weeks post is about. In this weeks video I talk about ALWAYS warming up before a workout with some dynamic stretching. I am usually kinda tired when I first get to the gym, so I always make sure to warm up first, and my preferred method of warming up is with dynamic stretches, followed by some jumping jacks. You can search for dynamic stretching routines online, and you will find many variations that are great. Here is just one example... https://www.youtube.com/watch?v=l4cTrMtVfBs. Without properly warming up, you risk wasting precious sets, because you will not be sufficiently primed for your first few set of weight lifting exercises, so get that heart pumping before you get crazy with the weights.

Motivational tip of the week: Surround yourself with people that will support you, and motivate you to meet your goals. Don't let someone else discourage you, because their lack of support might just stem from the fact that they lack the discipline to meet their goals, and they simply want to drag you down with them. getting fit is a lifestyle change, so get to know like-minded individuals.
Fitness tip of the week: As I mentioned in the above post, WARM UP! Don't jump into a routine unprepared. Maximize every set by being physically ready to give it your all.
Nutrition tip of the week: Check ingredients. In this weeks video I compare ingredients on a tub of margarine to real butter. Look for foods with minimal ingredients. Also, it's always good to see ingredients that you recognize. Keep it natural, baby!
Metal song of the week: Oh, Sleeper: Son of the Morning
https://www.youtube.com/watch?v=O4A10teaSiQ
Hip-Hop song of the week: Army of the Pharaohs: Dump the Clip
https://www.youtube.com/watch?v=1x29OOt8-rc

1 Month Progress - Gun Show, Baby!

Here is the photo I mentioned in a previous video of me flexing my guns after a workout. This was taken about three weeks into the competition. Also, I will add my before photo that was taken right before the competition began.

Momentum - When Most People Give Up, Keep Going!

February 6, 2015
Okay, this is my post for week 3. I know it's a few days late, but SO WHAT!?! Just kidding. I'll try to be more prompt in the future. Anyways, in this weeks video I just wanted to quickly talk about keeping your momentum in order to see results, because results will motivate you to keep working harder. Bodybuilding.com recently wrote an article about how most people give up after two or three weeks of a workout plan. I can't find the article again, but you can search for it, and probably find it. I just want to remind people that you will not see results immediately, and that might discourage some of you, but I promise you that if you just stick it out past when most people give up, then you WILL see results, and once you do, you will start to feel better about yourself, and the visible results will motivate you to keep up the hard work in order to achieve further results, so keep plowing forward, and seek positive reinforcement from those close to you if you need to, but don't give up.
Motivational tip of the week: In the movie "Pumping Iron" Arnold Schwarzenegger talks about training with intensity. Make sure you are the hardest working person in the gym. Don't worry about making silly faces, because hard work is contagious. PUSH IT!!!
Fitness tip of the week: When performing chest and back exercises, use a wide grip to give your upper torso that wide appearance. V
Nutrition tip of the week: Make sure you are getting enough protein each day, especially before and after your workout. If possible, try to take some quick dissolving protein, such as whey protein, within 15-30 minutes after a workout. Casein protein is a slower dissolving protein, which is great for taking before bed.
Metal song of the week: Stealing Axion: Lost Awakening
https://www.youtube.com/watch?v=28DXxFk77dM
Hip-Hop song of the week: Ghostface Killah: Winter Warz
https://www.youtube.com/watch?v=2iTkwxh5xcY

Why is this dude always wearing a bandana???