When Goals Backfire!
So this afternoon after training the bulk of clients at the studio from 6 am – noon today I decided to train myself after sticker-stamping the Christmas cards at the Marshfield Post Office – I know I know I’m a procrastinator.
Well let’s just say my goal for the random session backfired.
How you ask?
Well let’s see the original plan:
Today’s random Xmas week workout: For successful reps in a row: Descending Ladder
A1) Bodyweight Widest Grip Pull-Ups:
8 reps
A2) 12” Single Leg “Full Extension 25# Plate Overhead” Box Squats
4 reps
A3) Trap bar Shrugs (70% of bodyweight)
14 reps
NOTE:
Continue as many sets possible until managing all of the reps in 1 exercise dropping to 0
8-4-14, 8-4-14, 8-4-14, 8-4-14,
8-4-14, 8-4-14, 8-4-14, 8-4-14,
8-4-14, 8-4-14, 8-4-14, 8-4-14,
8-4-14, 8-4-14, 8-4-14, 8-4-14,
8-4-14, 8-4-14, 8-4-14, 8-4-14,
(160-80-280) = 60 sets
26,400 + 30,400 + 32,200 = 89,000 total pounds
Well, between people popping in to drop off Christmas cards quickly, and me logging this workout down after 2 hours and 20 rounds totaling 600 reps and 89,000 pounds of volume I decided to call it a workout.
I figured for sure it would’ve been a 90 minute workout ending in failure.
Basically I underestimated myself and should have upped the numbers.
I should have started the Pull-Up amount at 15, one legged squats with 25 pound plate overhead at 6 reps per leg and the shrugs should have been my bodyweight.
But either way I’m not complaining.
I also performed a 10 minute burst session this morning at 6am when I first entered the studio:
A1) Jump Rope
A2) Knuckle Push-Ups
A3) 1 Legged 24” Box Jumps
A4) Muscle-Ups (pull-up where you continue through pushing yourself up over the bar)
Plus I still have my functional session tonight I’ll perform a couple hours prior to sleep.
Point in case though, you are always capable of more, so long as you intelligently design the session.
What if I had only settled for a descending series that started and 8 and after 8 sets stopped at 1?
That would have been a very simple session.
So always plan intelligently.
Always give a little more than you believe you have.
Aim HUGE and watch where you end up.
Most likely increasingly further than you had originally planned.
Find the dream… and live it
Rob
Oh how the heart warms at Christmas! RAZZLES
Actual text message from client at Belley Fitness:
10:08pm 12/21/2011
“Hey!…
When I got home Gabriella asked me if I thought you wanted her RAZZLE shirt for Xmas-lmao!
Then she asked me if you were married..
when I said no she said when I turn 18 mama I am going to marry that boy cuz he’s cute..
f’ing hysterical!!
Oh, and she also told me that I wasn’t following your directions-ha!
Will be in touch before xmas.
Suz”
It’s the little things that remind you how lucky you are and how magical this time of year can be.
Here’s little Gabriella 🙂
Gabriella - Razzles: I love that shirt!
Santa is but a man. Even Mr. Claus bleeds.
Merry Christmas Everyone!
At Belley Fitness everyday is a training day; including the 25th of December.
I personally enjoy training on holidays, birthdays, really any day that celebrates life!
Today’s session included:
Rack Pulls, Decline Abdominal Work, Deadlifts, Anti-Rotational Ab Work, Boxing and Decline Bench Presses.
Roughly 60 minutes.
So even though it’s a joyous holiday, there’s a always a little room to exert some darkness 😉 Enjoy!!
Merry Christmas Claus
Live the Dream!
Rob
I wanted to prepare for my varsity sport
“Spartan Athlete is my favorite place to work out! Rob Belley helped me get ready for my varsity soccer tryouts and season this year where I was voted most improved. The flexible scheduling, comfortable work out space and nice people made exercising fun instead of work. I strongly recommend Spartan Athlete for high school athletes who are trying to improve their performance.” –
Nicole McHugh, varsity soccer player at Austin Prep.
I didn’t want a one-size-fits-all approach
“The Robert Belley Fitness Studio is an amazing place. It’s a fun, dynamic, hardcore fitness studio that offers expert personal training and proven nutritional frameworks. The atmosphere is great and there’s truly a wealth of fitness and nutritional knowledge here to tap into. The clientele is diverse and while everyone seems to have different fitness goals, we all benefit tremendously from being a part of this place. There are people here training for marathons, triathlons, and obstacle races, and others just looking to shed a few pounds and to stay healthy. Rob doesn’t promote a one-size-fits-all approach — he continuously assesses your abilities and your goals, and custom tailors a program just for you. When I walked through the door for the first time a few years ago, I had no idea how important the Studio and Rob would become to me — I train here every day, not because I have to, or because I have some short-term competitive goal that I am training for, but rather because I absolutely love to work out here every day. The truth is that the Studio (or the Gym as my children call it) has become an incredibly important part of my life on a daily basis. The results have been phenomenal, but the process is now the part I truly enjoy. New challenges, continuous incremental improvements, always evolving my fitness regimen with Rob’s expert guidance. Just when things start to reach a plateau, he changes them up and presents me with an entirely different set of challenges. Rob offers an incredible service that simply can’t be found outside of the city. I was lucky to find him and only wish I had been training here when I was still a competitive athlete, which was a lot further back than I care to admit. THANKS, ROB!” – Bill Altieri
I call this studio a second home
“I found Rob at Spartan Athlete about 8 months ago and can now call his studio a second home. Rob trains me specific to my needs and goals, and I have been in the best shape of my life since meeting him. I needed to get into peak condition for Army ROTC at the University of Miami and as a result I am one of the fittest people in 130 member Southern Strike Battalion. I have made personal bests on my squat, clean, dead lift, bench press, run time, and my flexibility is much better since training with Rob. Tire flips, squats, sled pulls, he does it all and is truly concerned with my success. He pushes me past my limits and is also an amazing friend. Everyone who meets Rob gravitates towards his warm personality and finds his studio to be a great place to escape from the daily grind and sweat, chin-up, laugh, and live the dream.” – Adam O’Reilly (Plymouth) wrestler,x-country, top 1% obstacle event racer, Army ROTC, University of Miami (High School: Tabor Academy)