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!
Must-Have! Shake Weight not required ;)
So you want strong forearms?
But you don’t want to look silly holding a shake weight.
Because quite frankly, it actually looks like you’re __________ something ___ while really _____ into it and honestly then the whole world knows how you look on ________ night while watching the latest coveted CINEMAX releases.
Plus, once everyone finds out, they all want you to ride middle on ski trips.
Not flattering.
So here’s your ANTI-SHAKE WEIGHT THURSDAY exercise!!!
Requirements:
A Horse
A pair of gloves
Just kidding 😉
It’s called a Burpee with Push and Pull-Up or Up Downs or Body Counters or anything clever the yoga community hasn’t thought of yet containing an animal and one adverb in the title.
Real Requirements:
You
Stationary bar fixed/mounted overhead
SIMPLE AS IT GETS!
Simply drop to the floor, into push-up position. Perform one push-up. Jump back to standing position while simultaneously leaping upward, grabbing the bar overhead, and pulling-yourself up. Drop, rinse, repeat.
Too easy.
Here’s a video link demonstrating for you.
[kml_flashembed movie="http://www.youtube.com/v/cdS1CPtI3N0" width="425" height="344" allowfullscreen="true" fvars="fs=1" /]
One of our stud athletes, Adam O’Reilly. He’s ballistic.
And if you want to get tricky, you can either add a weight vest for more resistance, OR, simply add in a muscle-up, as demonstrated by me here.
Stay real, and stay off the shake weight.
Because it makes you look _____ and didn’t your mother tell you never to represent yourself as such in public 😉
Live the dream!
Belley
www.myinsanityworkout.com
And Like OUR FACEBOOK FAN PAGE! Or we’ll cut you! 😉
http://www.facebook.com/pages/Marshfield-MA/Robert-Belley-Fitness-Marshfields-Funnest-Fat-Loss-Beach-Body-Studio/174797574837
Ridiculously Fun and Challenging Private Fitness Studio
New England Obstacle Mayhem! How Fit Are You?
This may come as a surprise, but you may not be as fit as you think you are.
Sure you can slug 12 ouncers, developing an aluminum 6-pack with the best of them, but them abs are worth no more than the 30 cents you’ll get for recycling.
Now, do you need a 6-pack?
Well it certainly helps put the groceries away. And you won’t look helpless exiting the grocer’s mart with paper bag tucked in arm. Spilling that celery and milk all over your new shell-tops!
But you and I both know you’re better than that!
And this is how, because you have self-respect 🙂
Maybe you’ve cursed a Yankee or two. But what southern gentleman hasn’t either?
Precisely! Just because you wear red sox doesn’t mean you’re awkward, it reveals class 😉
And here’s another way to enhance that character trait, with some smart obstacle options coming up I New England this summer!
Here’s your list of places to take your ocean of testosterone out on mother nature and some plastic, wire and wood! Here’s your official “I’m a Golden God” itinerary.
“I’M A GOLDEN GOD” LIST
Ruckus Boston:
Marshfield, MASSACHUSETTS
June 4th, 2011
http://www.runruckus.com
Warrior Dash
Amesbury, MASSACHUSETTS
June 25th and 26th, 2011
www.warriordash.com
Spartan Sprint:
Amesbury, MASSACHUSETTS
August 27th and 28th, 2011
http://www.spartanrace.com/
Spartan Beast (HARDER THAN SPRINT):
Killington, Vermont
August 6th, 2011
http://www.spartanrace.com/
Spartan Death Race (HARDER THAN BEAST):
Green Mountains, Vermont
June 25th into 26th, 2011
http://www.spartanrace.com/
Tough Mountain Challenge:
Sunday River, MAINE
July 23rd, 2011
http://www.toughmountain.com/
Rugged Maniac:
Southwick, MASSACHUSETTS
September 24th, 2011
http://www.ruggedmaniac.com
Metro Dash:
TBD, MASSACHUSETTS
Pre-Registration is happening now
http://www.metrodash.com/
This kid has personally entered the Death Race and Metro Dash. I am also signed up for the Beast, Tough Mountain and Ruckus this 2011. Will re-enter the Metro Dash once available too.
These are certainly deadly events for armchair quarterbacks, challenging for newbie trainee’s/recreational athletes and excitingly fun for fit folks!
If you’ve got a Saturday or Sunday free of drinking this summer available, I highly recommend you get your butt out to one of these and challenge yourself.
You may be shocked at how “Golden God” you truly are Yankee hater 😉
Until next time,
Live the dream kid!
Belley
BELLEY FITNESS | Marshfield, Massachusetts
www.rbfit.com