Dance in the Fire Baby!

350 days

until Saturday January 25 2014

a Saturday 11 months and 16 days from today

Height: 6'1"

Weight: Did not weigh
Cardio and Recovery

2/9/13

Nutrition- Yesterday I took in 2184 good calories and burnt 611 during my workout for a net intake of 1573. I finished the day with 247 calories remaining under my target of 1820. Success. I track my calories with the iphone app MyFitnessPal. Go to My Fitness Pal's Website for the online version. I watched a video yesterday on nutrition and was reminded that fruit juice is terrible for fat burning due to the spike in insulin levels. I will limit my fruit and fruit juice intake in the coming days. I drink very little juice but I do eat a orange and banana almost everyday. Here's a picture of supper. I only ate half of the salad and very little dressing.

Workout- I finished yesterday with a feeling of great accomplishment. I had access to an amazing gym and worked out so hard that I crawled through the rest of the day. It ended up being core and back workout series. It was inevitable that the arms got some too. Today will be all about nutrition and recovery with a pinch of cardio. Looking forward to weighing tomorrow just to see if anything has changed. I'm sure the weight will start to climb very soon. Also, I'm looking forward to getting back to my pull-up bar! I pulled a muscle yesterday just slightly in my upper left back. I just cooled it with those shoulder presses and subbed some other exercises to finish the sets. I did six sets yesterday. Here's my theory right now on effort during the sets. The sets vary but I like to make the first one easy for a warm up. I am not He-man YET so there's no need to go heavy out of the gate and injure something. The second is a little tougher and by the third set, I am feeling some serious pain. Usually somewhere in the fourth set I reach muscle failure and either have to stop or grab a smaller weight. On the last couple of sets, I go very hard. This, to me, is where you make your most progress. You have eliminated a large portion of your early stamina and now the reps are actually quite difficult. Before each set I take a brief moment and reflect on what I'm doing. Yes, it will be hard. Yes, I will want to let off when the burn begins. But, don't let your muscles beat your mind. THIS is where you must push through those boundaries and get that extra rep. THIS is where the rewards are truly built. Don't feel sorry for yourself or look around and see if anyone feels bad for your struggle, this is what you're here for. This is what you've waited for. This feeling of repulsive pain is the one that keeps others from succeeding. Push into it. Run into the fire and dance baby! This is where the party's at. Thrive in your power! You are winning! One single surge at a time you are building your empire.

 So in short, warm-up a set, turn it up on the next set, and then get down to business. Your ability to propel yourself forward into extra reps and deal with that bit of pain will determine your results. We are making history here, be about it! Live excellently today and remember if you quit, no day will ever be your day.

Feed The Wolf,
Bradley