bodybuilding

Positive Transformation – Bigger, Faster, Stronger 9

Henry Exercise and Health, Personal Development and Lifestyle, Thoughts of a Mastermind 2 Comments

“Early to bed, early to rise, makes a man healthy, wealthy, and wise.” – Benjamin Franklin

Ever heard the phrase “life is like a box o’ chocolates”? How about “Luke, I am your father”? Or most importantly “At least he has his health.”?

Health is one of the most important aspects of our every day life. We need to ask ourselves each morning: are we energized, ready to jump out of bed and seize the day? Or are we just waking up and just looking for the coffee?

It is safe to say, we all would prefer the former… but what’s the recipe for this Carpe Diem attitude?

It all comes down to mindset. Everyone can become a morning person. I’ve always been someone who could wake up early ( if need be) though enjoyed sleeping in.  Once I read The Miracle Morning, I was able to supercharge my performance and learn to appreciate the morning hours. Now each day, I’m up at least an hour earlier than I need to be to work on myself.  I absolutely love SAVERS! 🙂 I’ve been using Headspace lately to help with my meditations.

“Your level of success will rarely surpass your level of personal development, because success is what you attract by the person you become.”


This post is the ninth update of my transformation (here’s the initial post), where I am going to share with you the my journey of exercising, specifically weight-lifting. As you read in our 2017 goals post, I’m going to complete the Mindpump MAPS program. By doing so, I will become stronger, faster, and be able to jump higher. This post continues the series of posts which show my results over the 3 months period.


For the previous editions of Positive Transformation – Bigger, Faster, Stronger, see here:


This picture is from 3/2/2017.

bodybuilder flexing

MAPS WEEK 9

Love the lighting… abs and pectorals are looking more defined!  My eye shiner has pretty much faded away 🙂  This picture doesn’t show the muscle functionality improvements in/out of the gym.  I am moving much better by spending the extra few minutes targeting my weaknesses.  Thank you MAPS Prime! I’m pleased with how I’m progressing, and believe a lot of my progress has been from eating healthy, pushing my body to perform it’s best, and focusing on recovery. I’ve been doing yoga multiple times a week, and this has allowed me to recover much faster than I have in the past.

MAPS PROGRESS WEEK 9 OF 12

As mentioned above, I am following the Mindpump MAPS program, specifically, the MAPS RBC bundle starting with MAPS Anabolic.  On most workout days, I wake up at 5:10 AM and am one of only people at the gym. Going EARLY is amazing if you want full use of the squat racks, cages, bench presses, free weights, and most of the other exercise equipment!)  Otherwise, sometimes 9:30 at night is another quiet time in the gym world!  Though much more difficult for a miracle morning. 🙂 This week, has been a combination of early morning and late night workouts.

This was an important week as I’ve started phase 3 of the MAPS Anabolic  program.  This phase is about the “pump” also known as Sarcoplasmic Hypertrophy.  These works are fast paced and high volume with minimal rest between exercises.

This Week’s Workout

Here is one of the 9th week workouts: RECORDING YOUR WORKOUTS is KEY. It is similar to tracking your net worth over time. You can see trends and make adjustments to maximize your progress!  I’m building quite the binder of workouts; excited to put 3 months together.

Weight / Reps / Set Number

Ran to the gym in the snow – Rocky style 😉

Started with 10 minutes of MAPS Prime.

  1. Bench Squat 135/15/1, 135/13/2,  135/3/3
  2. Sissy Squat BW/15/1, BW/14/2, BW/13/3
  3. Incline Dumbbell Press 40/15/1, 50/12/2
  4. Cable Cross Overs 100/12/1, 140/11/2
  5. Dumbbell Rows 45/12/1, 50/9/2
  6. Dumbbell Pullover 35/11/1, 35/12/2
  7. Seated Dumbbell Shrugs 100/13/1, 90/12/2, 90/12/3, 90/12/4, 90/12/5
  8. Cable Rear Delt Flys 60/13/1, 60/15/2
  9. Barbell Upright Rows 35/12/1, 45/9/2
  10. Dumbbell Supinating Curls 40/12/1
  11. Dumbbell Over Head Tricep Extension 40/15/1, 45/15/2
  12. Hammer Cable Curls 80/14/1, 100/11/2
  13. Rope Tricep Press down 32.5/10/1, 32.5/12/2
  14. Seated Calf Raises 115/12/1, 115/12/2
  15. Standing Calf Raises BW/15/1, BW/15/2
  16. Hanging Leg Raises BW/20/1, BW/16/2, BW/15/3, BW/11/4, BW/11/5
  17. I am currently using MAPS Prime / miscellaneous yoga as a cool down)

So there is Week 9 of the MAPS workout.  I’ve lowered the weight and am going through a fast paced, form focused workout plan with 12 to 15 repetitions. This is the third phase of MAPS Anabolic workout, known as Muscle Pump Adaptation.   Right now, I’m combining Anabolic and Prime; MAPS Anabolic is a muscle and strength building program while MAPS Prime is focused more on recovery and fixing imbalances in your body.

I still have work to do, but I’m making progress.  I want everyone to know, lighting, and time of day make a HUGE difference on before/after pictures.  Please know this when seeing “Instagram” models as well as advertisements for get in shape fast workout programs.

I’m trying to get more calories so I can recover faster and build muscle and strength!


I will post my progress updates again next week. I’d love to hear feedback, comments, and what exercises you perform during the week!

Henry

Comments 2

    1. Thanks for the comment MSM! I’m feeling great and getting things done! I’m excited to complete this 12 weeks and get on to the next phase!!

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