bodybuilding

Positive Transformation – Bigger, Faster, Stronger 7

Henry Exercise and Health, Personal Development and Lifestyle, Personal Growth 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.

“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 seventh 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 2/16/2017.

workout male

MAPS WEEK 7

I’m definitely seeing some more definition and size in my chest. I’m happy with this because my upper body is WEAK! Also, my shoulders and back are more defined 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, 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 7 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.

Here is one of the 7th 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

Started with 10 minutes of MAPS Prime.

  1. Bench Press 95/12/1, 115/10/2, 115/9/3 (physical therapy between sets)
  2. Barbell Squats 195/10/1, 185/10/2, 195/11/3
  3. Barbell Rows 70/12/1, 80/11/2, 80/11/3
  4. Dumbbell Shrugs – 120/12/1, 140/1/2, 140/11/3
  5. Rear Laterals 40/12/1, 40/12/2
  6. Side Laterals 20/10/1, 20/12/2
  7. Dumbbell Supine Curl 60/6/1->50/3/1, 50/9/2, 50/5/3 -> 30/5/3
  8. Weighted Tips BW/9/1, BW/8/2, BW/7/3
  9. Seated Calf Raises 100/17/1, 115/12/2, 125/10/3
  10. Hanging Leg Raises BW/18/1, BW/17/2, BW/15/3
  11. I am currently using MAPS Prime / miscellaneous yoga as a cool down)

Drove a home and did my taxes!

So there is Week 7 of the MAPS workout.  I’ve lowered the weight, but am following a more traditional bodybuilding workout plan with 8 to 12 repetitions. This is the third phase of MAPS Anabolic workout. 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. I definitely agree that you get a lot more done in the morning, especially when you are at work early. I also notice that the result can be the same with social media too. Previously, I woke up 1/2 hour earlier and just share my posts on facebook so that when people get on their facebook in the morning, they’ll get my feed at the top. I got a bit of a boost to my blog with sharing early in the morning.

    1. It’s crazy Leo, a person who is productive in the morning will keep that momentum going for the entire day! Thanks for your comment.

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