Focus your training- Workout Log

349 days 

until Saturday January 25 2014

a Saturday 11 months and 15 days from today

Height: 6'1"

Weight: 168.8
Chest Day

2/10/13

It's 4:42 and I'm up again feeding the wolf. Up early because I have something to do. I elect today to define myself. I elect today to change my future. I elect TODAY to write my own praises. My chest is not sore from previous workouts and that will make this all the better. It's important to note that today is not just A chest day but "The Chest Day." The only one that has ever mattered. If I only had one shot ever, today's chest workout will be the vehicle that takes me where I want to be. 

Nutrition- Yesterday I took in 2152 calories and burnt 429 during my run. My net intake was 1723. I had 97 calories remaining before reaching my goal of 1820. Success.

Workout- Yesterday was a cardio recovery day. I ran 3.1 miles at a 12:00 pace. Slow for two reasons. 1) I was trying to keep my heart rate around 160 to burn fat 2) I run slow. I got into running long distance and I traded a huge amount of speed for distance. I will improve my run time this year back to a time that I can be proud of. Hmm. Let's start with setting a goal of running 3 miles in 30 min. That will be a great short term goal and give me something to aim for. Look for a goal section on here soon. I will list short term goals and place a date next to it when it has been reached.

Goals-When it come to personal finances, almost everyone knows that keeping a written budget is the key to success. You decide where your money will go before you even get it and you stick to the plan. You learn to be an adult and tell yourself "NO" when impulses strike.  This simple discipline compounds and rewards you with accounts that actually have money and at the end of the day you have a feeling of great achievement and security for your family. The same rule applies to getting the body you want. I find it very helpful if not mandatory to draw a small grid listing my chosen exercises and the number of sets I will do. When I begin my workout, I don't wander around the gym looking for something fun to do (although I have used that technique to no avail for years). I have a plan. I know before I start that if I stick with that plan, I will move forward. I will make progress. As I complete each exercise in the set, I write down the number of reps into the appropriate column and then get back to work. I put this into the same book everyday. Day after day. This system will give you incredible leverage on your mind. If you are feeling down and stuck, you flip through your workout log and BAM! Look at all that you have accomplished. You can see it right there on paper and you are moving toward your dream.

Here's a sample of one of last weeks workouts. Maybe it will help you get a system down for staying focused during your training.

I'm really glad you are here doing this with me. Some years in my life I have trouble thinking of any specific thing I did that year. My friends, 2013 will not be a year in that category. It will go down into my greatest. I will show my grandchildren pictures of what discipline will do. I will set the example for following through with goals and I will reap the benefits of a year lived excellently. Get up, get focused this morning, remember what we are about, see yourself there, and get after it!

Feed the Wolf,

Bradley