“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.
“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 fifth 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 starts off a series of posts which will show my results over the next 3 months.
This picture is from 2/1/2017.
I’m definitely seeing some more definition and size in my chest, arms, and shoulders when I compare this picture to the first picture. I’m pleased with how I’m progressing, and believe a lot of my progress has been from eating healthy 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.
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!) This week, has been a combination of early morning and late night workouts.
Here is one of the 5th 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
Drove to the gym after some restoration yoga.
- Good Mornings 60 /10 /1
- Barbell Deadlifts – 135/8/1, 225/4/2, 245/4/3, 265 /4/4, 275/4/5, 275/3/6
- Barbell Standing Over Head Press – 75/4/1, 5/4/2, 95
- Dumbbell Over Head Press – 50/8/1, 50/8/2, 50/8/3
- Rear Delt Flyes – 20/9/1, 20/8/2
- Dumbbell Shrugs – 160/8/1, 160/8/2
- Dumbbell Hammer Curls – 70/4/1, 60/4/1 (drop set), 60/7/2
- Overhead Dumbbell Triceps Extension – 50/8/1, 55/8/2
- Hanging Leg Raises – BW/17/1, BW/20/2, BW/15/3, BW/15/4, BW/15/5
- Seated Calf Raises – 90/15/1, 100/15/2, 100/12/3
- As always end my workouts with miscellaneous yoga to focus on weakness/recovery.
Drove a mile home and had a delicious Rib-Eye Steak with sauteed mushrooms and onions. I will let you know the secret to a non-grilled steak in a post to come. 🙂
So there is Week 5 of the MAPS workout. I’m lifting heavier weights and focusing on strength gains. In the coming weeks, I am going to be dropping the weight, but going for 8-10 reps. This should give me a major pump!!!
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 will continue to eat clean throughout the week and hope next week I can continue my progress towards finishing this program.
I will post my progress updates again next week. I’d love to hear feedback, comments, and what exercises you perform during the week!