Friday, August 05, 2016


8/5 - bench, inv rows, pushups, bridge, stretch
8/4 - power clean, deadlift, situps, backxt, stretch
8/3 - stretch
8/2 - sprints, stretch

Monday, August 01, 2016

Training - "You have goals and are disciplined. Motivation is for the weak."

8/1 - press, chins, dips, pike pushups, speed bag, stretch
7/30 - chins, pushups, lunges, stretch
7/29 - stretch
7/28 - stretch
7/27 - pushups, squats, chins, stretch
7/26 - pushups, squats, chins, stretch

How I Achieved My Best Body by Following the Primal Basics | Mark's Daily Apple: "I only Eat Paleo, Run Sprints, Lift Heavy: I kept things simple. One of the first things I learned from The Primal Blueprint was the simple concept of cutting out the grains, eat fruits, veggies, meats, and drink water. I lift heavy things and run sprints. So I have always focused on those fundamentals into whatever I do with regard to my health. One of the most important was RUN SPRINTS!!! 

 I Do Not Count Calories: I eat until I feel full. I make sure I am eating healthy portions of meats, veggies, and fruits. I only drink water. I eat the healthy fats, like paleo friendly mayo, olive oil, and animal fats...

Cut Out the Lights at 9:00 PM: I remember Mark saying that developing a sleep routine is crucial to healthy sleep. This is something that I was not practicing when I first started the Paleo diet. I was working out, eating Paleo, but not cutting out the lights at bedtime. Since 2014 I have started to cut out the electronics after 9:00 PM. I also start reducing lighting at home. I will take a cool shower and just relax in bed with a blindfold over my eyes. So I prioritize darkness and sleep after 9:00 PM, even on the weekends. The differences are amazing. I have more energy. I don’t feel ashamed of taking off my shirt anymore at the pool. I eat food in order to live, and not live life to eat food. My meals take me to the place I need to go to. Exercise is more about enjoyment, not torture. I see exercise as a stress relieving, fun activity. Exercise is an opportunity to go outdoors, even during the winter. I sleep a lot better. I think that’s one of the best benefits at this point. I always tell people that Paleo can give you a great body, energy, and strength, but best of all is the quality sleep. I wouldn’t trade the quality sleep over anything. I also like to stand up a lot and move now. I cringe at the thought of just sitting all day long. It’s like I feel like my heart is telling me to get up and move, every day."
Question and Answer - Instagram – Jim Wendler: "Shitty training cycles and days and even years – these are all part of the game. This is part of life – shit sucks and you march on. I don’t know any successful person that stays down, even for a day. You make your peace and push harder or smarter. This is how you accomplish goals, not pretend to dream. Training serves whatever purpose it needs for you – earlier in my life, it was a way to be better at football. Then I wanted to be a better PL. Now, it serves as a way of keeping my teeth and soul sharp – no man or woman should be weak physically or mentally. And since most of us have pretty docile lives, if you don’t use it, you lose it. So this helps keep the mind/body strong (one of the ways). Physical challenges keep me balanced...

Q: How is it possible to keep the fire burning, the passion alive, when it is so easy not to train? 
Answer: You have goals and are disciplined. Motivation is for the weak. Fuck motivation."

Nerd Fitness: "“It isn’t ever going to be perfect – no one is perfect. The way I eat today isn’t perfect but it’s a helluva lot better than the way I used to eat. I tried things, and some of them worked and some didn’t so I kept what worked and changed what didn’t until I got to something that worked and I could live with for the rest of my life. Don’t be afraid to try, you can always make changes as you go. In fact, if you never have to make any changes, you are probably doing something wrong.”"