I love this lifestyle. 5 Months Before and After Pictures

209 days 

until Saturday January 25 2014

a Saturday 6 months and 26 days from today

Weight: 188
Here are the five month before and after pics. I have made progress.I still have a long way to go. I'll be very happy to make new pics once I shed the few pounds of fat hiding my abs.

There are days when I cannot workout due to work or other constraints, but they are few. I have been doing this long enough to know that on days when I'm not "feeling" it, all I need to do is start my routine. I change clothes, start some music, make sure I've had a snack and start thinking about what I want to accomplish. I go pull out my workout log and draw the same pattern grid on the page that I've drawn for all 80+ workouts since this all began. I've logged over 80 workouts now and I love to flip through the pages and think about all that work I've put in. Little by little I'm clawing my way toward my goal. Today is roughly the end of the fifth month since I began. My entire body feels different. I feel stronger than any other point in my life. I am proud of my work. I have a very satisfied feeling of sticking with it for longer than any other time in my life. Looking back, the time I hurt my back early on, and just about the three month mark I missed several workouts and started to waiver. I feel determined again of late. I have not been gaining weight as quickly as I had hoped and I am really shooting for 190lbs. I am really excited about the next month and my future progress. Thanks for all your support.

P.S. I have begun using weights during the pull-ups and dips. I am really eager to close the gap between the pull-up and the complete muscle up.

Feed The Wolf!
Bradley

Leg Day, Gotta Do It!

231 days 

until Saturday January 25 2014

a Saturday 7 months and 17 days from today

I woke up and very stiffly began a calisthenic leg day today. Squats and Lunges with some crunches thrown in. After a few sets, I was feeling good and proud to be after it. Sometimes it's difficult to get started and I hear that small voice telling me to skip it or do it later. Luckily I'm getting pretty good at squashing the "do it later" mentality. I did really well eating today and I believe I got in about 3500 calories with plenty of protein.  I'm working harder to not skip leg day. I always feel like the guy in the photo above after a few sets of squats!

Bradley

Alabama Heat!

233 days 

until Saturday January 25 2014

a Saturday 7 months and 19 days from today

Weight: 186.8

Workout:  UpperBody-Dips, Chin-ups, Crunches, Forearm Roller

Just finished a killer workout and I'm feeling pretty motivated. It's super hot here in Alabama today and I was almost ready for a nap. I decided I'd better get my workout done first. I grabbed my music and my workout log and headed out for some progress. It only took me one set and one Franz Ferdinand song to feel good and pumped and I tore through five sets of most of my exercises. I have really grown to love my pull-up bar in the front yard. I spent about $200 bucks making it and I have already got enough use out of it to make it worth it. Came back in to cool off and had 40 grams of whey protein and a large handful of raisins. I got a very big compliment yesterday on my size. It makes me think something is working. One day at a time. I'm on the brink of something amazing! 

Hit it hard today! 

FEED THE WOLF

Bradley

Video of the muscle up progress! The quest for symmetry...

251 days 

until Saturday January 25 2014

a Saturday 8 months and 6 days from today

Weight: 185

It's hard to believe I've gained almost 20 pounds now in the last two and a half months. I will soon be at the big 190 lb mark. I have never weighed 190 in my life! What else is strange is when I am talking to someone and they discover I am eating so much and TRYING to put on weight. With a world full of folks who would love nothing more than to lose a few pounds, here I stand trying to grow. It is difficult to explain but the fact is, I reduced my body fat percentage and realized that I had burned off a lot of muscle during this phase I went through trying to finish a 100 mile race. So I could not have the lean beefy body I wanted without first hanging some muscle back on my bones. Thus began the quest of building muscle and overeating.

Yesterday was terrible. I have a project going on at home and I worked all day and barely ate anything. It's the first time in awhile that I've actually let myself feel hunger and man, the food tastes so much better when you're starving yourself. I kinda tweaked my back working yesterday so maybe all will be well and I can get in a good workout today or tomorrow.

I promised a video of my muscle up progress and here it is. My lovely wife filmed it for me a couple days ago. I have a long way to go before it's perfect but I'm happy to get above the bar now. As mentioned before in the blog, you can see that the lawnmower tire and giant dog are present and ready for action. Maybe you can understand my son, he's good at cheering me on.

My Muscle Up

Don't allow yourself to miss a workout and focus on the negative. Forward movement, one step at a time. Whether you took a day off or two weeks, get back at it and move forward. We both know that it will be worth it in the end. Thanks for stopping in!

barbrothersdc.com


Feed the Wolf!!!
Bradley

Small results + time = large results.

254 days 

until Saturday January 25 2014

a Saturday 8 months and 9 days from today

Chipping away at the stone.

I'm up to 185 lbs.

Yesterday I started my work out and had to just push through it. I was still very sore from earlier in the week and didn't get much done. I forced through my planned sets anyway to avoid laziness. Today was a different story. Schedule was perfect and when it was time to get to work, the right song came on (Digitalism-Miami Showdown) and I tore the place down. When I left the gym I knew that I had made some serious headway today. I love the feeling of getting it done right. I'm really going to try and make a short clip of the best muscle-up I can muster for everyone soon. On a couple occasions I have done 3 in a row but usually I can only get one at a time. I have yet to stay symmetrical  when doing it. I'm seeing big gains in strength so it's just around the corner. Can't believe how far I've come in confidence and strength in 3.5 months. This feeling is addictive. Keep rocking!



The Wolf stay's hungry around here!
Bradley

The Lawnmower Tire

261 days 

until Saturday January 25 2014

a Saturday 8 months and 16 days from today

Weight 182

Every single time I go to the jungle gym I built in the yard and begin my workout, Bo, my red doberman hits the ground ready to get his miles in. He shows up a few seconds later with his lawnmower tire and stands there patiently waiting for me to finish a set and throw it again. He is a pretty good partner despite the fact that he won't attempt a pull-up. My son insists it's because "Bo don't have thumbs Daddy!" 

I had a great workout in the rain a few days ago. It's always cold and miserable for the first few minutes and then it becomes something better than normal. Once the blood is flowing and the endorphins kick-in I begin to feel like Superman with the Top Gun background music. I always get a lot accomplished on those days. Time for me to get to work now. It's a chest and upper body day. My favorite. 

Have a great one friends!

Become the master of yourself.

Feed the Wolf.

Bradley

State of the Journey

266 days 

until Saturday January 25 2014

a Saturday 8 months and 21 days from today

Start weight 176
Lost down to 168
Current weight during bulk-182 Pounds

I have made myself sit down here in front of my computer to formulate a plan. Or, to solidify what is taking place right now regarding my year long journey. Three months ago I decided to really take my fitness to the next level. I have worked out for the majority of my adult life in different ways. The last few years have been more focused on endurance sports and have no doubt contributed to my withering away or more scientifically the catabolism of much muscle from my bones. Tired of seeing the skinny version of myself in the mirror and inspired by those around me including my wife and her progress towards her half-marathon I am moving toward my strongest, fittest, and most dramatic transformation I have ever achieved. I have learned a lot along the way and I'm finally working within the parameters that are giving me great results. Muscle is built slowly (1-2) lbs per month if I'm doing it all right. I have good days and bad days. Occasionally I skip a workout day and recently I have been just doing whatever exercise that I've wanted at workout time. But I am certainly making great forward progress. I have at times felt stronger, but I have never felt the growth that I have had lately. I workout very hard for 30 minutes. I usually choose 3-4 exercises and do 3-4 sets and 5-15 reps trying to stretch well and lift heavy. I am very good at sticking to pre and post workout nutrition. I do not like working out heavy early in the morning because I usually pull something. I'm eating 3000+ calories a day right now but sometimes that too is hard especially if I avoid garbage. I weigh 182 lbs at present. I am working toward 190. I hope to be there by middle to late June.  At that time, I will probably begin a fat cutting month or two and then begin bulking again. I would like to reach 200 and then cut fat back to 190 by my goal date next January. That means I would have added 20 lbs of muscle in a year. It's a very optimistic goal but I think it could be possible.

The Plan-
Workout 3-4 times per week. Usually a day on then a day off.
Eat 3300 calories per day
I am going to make a list of exercises that I do and have a good rotation.
Make goals for each muscle group so that I will not skip muscle groups


Sorry for the intermittent posts. It's busy here with great weather and of course family first. Thanks for checking up on me. I am more confident than ever that this will be a success.

Keep moving toward your goals. One day at a time.

Feed the Wolf!!!
Bradley

MUSCLE UP GOAL-BAM! New Goals Reached

284 days 

until Saturday January 25 2014

a Saturday 9 months and 9 days from today

I am growing. I am realizing new strengths now more than ever. I have truly created a new habit by working out almost everyday now. Mentally, getting up and working out is part of my day that I look forward to. I am not always in the "mood" to exert a high work load. But, by building a routine of changing clothes, stretching, eating a preworkout snack, getting my journal/workout log and headphones ready and thinking about what I'm going to do. My body will usually get on board and get fired up. I am still limiting my workouts to about 30 min. This prevents any anxiety about working out because it takes almost no time, it lets me workout at a higher intensity, and keeps my body from breaking down muscle for energy while I play. I will say that many times I get to the end of my workout and start to do just another set or another exercise and I have to make myself get out of the gym. Once I'm warmed up, I want to burn every muscle I have got and make progress but I don't think that is the best method right now. I want to gain  weight and add muscle mass.

 Since I have started eating 3300-4000 calories per day my physical strength has shot forward. My pull-up max has moved from 8 to 12 reps continuously. My entire upper body feels stronger and I am noticing an decrease in flexibility from the new growth. My weight is in the low 180's now and I am hoping to get above 185 in the next couple of weeks. I am rapidly losing my cut look due to the caloric increase but my results later will be more pronounced if my muscles have grown.

This past week I realized one of my key goals when starting this program. I did my first sloppy muscle up. the next day I did another and the third day I did 2. I am very excited about this accomplishment and look forward to improving my form and number of repetitions. After putting in so much work, I was beginning to wonder if I'd ever do it and then BAM! I'll try to put a video up soon of me doing one so I can look back on how rough they were in the beginning. Steady progress my friends. Little by little. I'm only 2.5 months into my transformation and steady on course. 2013 will always be the year I got serious and made it happen.

Thank YOU for your continued support. Keep your goal in the front of your mind and make any progress towards it daily. It's tough when you expected results already and they are not visible yet, hold the line, keep moving forward. The world is yours to take.

If you see someone in the gym that looks out of place, say something encouraging. Imagine that they are putting themselves out there to be better. Make a positive difference in their life by being a friend. It might be all they need to change the course of their life. How amazing would it be to give that Dad or Mom 5 or 10 more years with their family by being healthy just by making them feel welcome and in the right place.

Have a great workout!

FEED THE WOLF!!!!
Bradley

Goals- Here are a few short-term goals. I will re-post everyday and add dates to them as they are accomplished.

10 Consecutive Pull-ups (12 Consecutive Pull-ups 7 April)

1 month of Excellence in Training (February 2013)

1 Month of Excellence in Diet (February 2013)

10 Good Handstand push-ups (7 against a wall on April 16 balance improving with strength)

1 behind the neck pull-up (March 31, 2013)

1 muscle-up (April 12, 2013)

Explosive Pull-up/ Toe Touch

Body Fat 10% (Got close to 12% before starting bulk)

Human Flag

Pull-up with behind the back clap

Kuki Push-up

Body Fat 6%

One-arm pull up

One-arm leg raises on bar

3300 Calories and 30 min Workouts- Ectomorph

302 days

until Saturday January 25 2014

a Saturday 9 months and 27 days from today

Wow, time flies. I've been at this for two months already. I feel like I'm making progress but March was rough with the injury, but that is in the past. Now, I am strong and rolling along. Limiting my workouts to 30 mins right now and very heavy weights. I try to choose a weight that I can only lift 6-8 reps and I'm only doing 3 sets. Hopefully this will limit the amount of muscle I burn for energy and help me to gain some mass. I've been eating 3300 calories a day now for several days. I seem to recover faster from the workouts now and I honestly feel a change. I think not bulking has been my problem for years. I workout hard and burn up any new muscle I had gained. I am limiting cardio right now for the same reason. Although I really enjoy running and look forward to cutting when I can do more of it. I don't know how much weight I should try to gain before I switch back to cutting. I was 175 when I started initially, lost down to 168 which made an amazing difference in my abs and definition, and yesterday the scale was around 180. I think this is good progress. Right now its time to go get after it for a bit. Think I'll do some legs, shoulders, and biceps today. 

You don't wait for motivation, you go out looking for it with a club. 

Thanks for checking in on my progress. 

Hope your training is rocking along. If not, what are you waiting for? Start.

Feed The Wolf,

Bradley

No Excuses, Staying Focused

325 days

until Saturday January 25 2014

a Saturday 10 months and 19 days from today

Recovery Day....again....unfortunately

Great Freaking Morning! Just checking in. I am still down for an injury to my back. Saw my Doc yesterday and he says I will live. I believe I tore a spot on the medial border of my scapula. (Left shoulder blade) This has caused triangle of tension across my whole upper back and elongated my upper cervical vertebrae making it impossible to turn my head very much or look up or down.  It's very tough to be unable to workout and maintain mental toughness. It's like I really need the momentum of the constant workouts to keep the dietary motivation.The problem is that March was a bulking month and without a workout, there is no bulking to be done. I cannot overeat without muscles that are worked and in need of repair. This would seem to me just to add fat. I have done a couple of leg workouts but since my back is still healing, I am forcing a hiatus to jumping around until it is well. I am hoping that in a few more days, it will be as good as new and I can ease back into training. It is so very frustrating because I do not have a lack of motivation, actually quite the contrary, I am just itching to go outside and get that feeling that I am working and making it happen. I have grown to love it and crave it. So with the discipline I have been using to workout hard, I will refocus it onto repairing my back. Lots of ice and heat all day today.

Looking over the last week of lost progress I want to remember what it has taught me and avoid it to the best of my ability from here forward. ALWAYS, ALWAYS, ALWAYS start slow and warm up the entire body before getting intense.

One or two weeks out of the year will be nothing overall. The Wolf is still here.  I am halting the bulking until workouts resume. I will eat minimal calories today just to stave off hunger and exaggerate the cut.

Thanks for dropping by friends. This is but a single test of many that I must overcome. My goal is real. My thirst unquenchable. I will move forward. Do the same for yourself. Don't forget how many times it has crossed you mind and you have wanted it. Take it. TAKE IT. No one will give it to you. No excuses.

Burn the Ships,
FEED THE WOLF!
Bradley

Down and Out

I injured my back doing a pullup on March the 1st. I was very motivated and started my workout at quite literally a break neck pace. 5 minutes after starting, I felt a sharp pain in my left shoulder blade. I dropped from the bar immediately and gave it a brief rest. I then moved to the next exercise and did a few handstand pushups. Bad idea. The pain quickly spread through my back, up and down my spine and into the base of my neck. I had to lay on ice packs all day to no avail.  I can hardly turn my head. It is very frustrating to be injured. Especially when I am making such huge progress. Now I am sitting on the sidelines for a few days and wait this problem out. I did a leg workout yesterday but it might have made it worse. My plan today is to lay low and hope some of the movement returns to my neck.

What I have learned from this?
ALWAYS, ALWAYS, ALWAYS warm up easy and start the workout slow before going Chuck Norris on  the intensity.


Have a great one,
Bradley

Super Underwear!!!

330 days

until Saturday January 25 2014

a Saturday 10 months and 24 days from today

Weight: 177 
Workout today-Full Body

3/1/13

I have new underwear and I'm gonna do 10 Pullups today! I haven't tried my max consecutive pullups in a week or two. I have a goal of doing ten all at once. Today might be that day. With my new superman drawers how could I go wrong?

SUPER motivated this morning. Woke up at 4:00 am eager to make some serious progress today. With my March training program, yesterday was a recovery day. I will be off every other day for a few weeks. I think I will do cardio on my off days. I have ate 3200 calories for the last couple of days and it's as hard or harder than trying to cut weight. I think I will reduce to 3000 calories. I'm pretty sure this is still a surplus and it will probably feel a lot better. My weight has shot back up just from the heavy eating. I'm ready to tear down the house this morning! I have already drawn up my workout grids and I'm itching to get into my zone. I no longer feel like a slob. I have been training hard for a month and I feel like an animal. The way I am supposed to feel. Strong, confident, and focused. I could not be happier with my results or my initial decision to engage this head on.

Time to get after it. Review your goals for today. If they are not clear, write them down. Review all the reasons you want this and make your move! If not today, then when my friend? Life is short. Be about it.

Live Excellently,
Burn the Ships,
FEED THE WOLF!
Bradley

Goals- Here are a few short-term goals. I will re-post everyday and add dates to them as they are accomplished.

10 Consecutive Pull-ups (Up to 8 on 17 Feb)

1 month of Excellence in Training (Feb 27 2013)

1 Month of Excellence in Diet (Feb 27 2013)

10 Good Handstand push-ups (At 3 against a wall 17 Feb)

1 behind the neck pull-up

1 muscle-up

Explosive Pull-up/ Toe Touch

Body Fat 10% (Scale says 13.9% Feb 19, Reliable?)

Human Flag

Pull-up with behind the back clap

Kuki Push-up

Body Fat 6%

One-arm pull up

One-arm leg raises on bar
Increase to 180 lbs

Back from a Recovery Day!!

333 days 

until Saturday January 25 2014

a Saturday 10 months and 30 days from today

Weight: Did Not Weigh
Workout today- Core

2/26/13

A DAY OFF

I took yesterday off as a recovery day and I feel much better. I really dislike days off despite the importance. They make me feel so far from my goal.  I reached a point where I was sore all over and had zero energy. I'm careful about confusing my energy level with my motivation level. They are very separate things. Usually if my motivation is a bit low, I can remedy that with a couple warm-up sets and some good music. I have been listening to "House Radio" on Pandora. I forgot who gave me that recommendation but THANKS! I was in need of some new sound. I find that once the body gets warmed up good, it's easier to see yourself pushing into the burn. 

BULKING AND CUTTING

 I have read a little lately on "bulking" and "cutting." In case you haven't heard these terms, one means eating a lot of calories to build mass, and the other means creating a calorie deficit to drop fat. I need to read more to make a informed decision but I would like to just continue eating really good (nutritious) calories and see if I can do both. I really don't want to add fat but I want my muscles to have plenty of nutrients to recover and recover well. For now, I have set my daily caloric intake goal at 2500. I do not eat junk. No Double Tree cookies, no cake, no candy. It's all a slippery slope. It messes with your mind. Just one day of not working out and a bad diet can overwhelm motivation. Excellence, that's what we are about here. Max Results. 

After Workout Snack

I've been very focused on my protein lately also. It's very important for fat burning and building muscle. Eating a lean protein with each meal further enhances the slow down in the digestive process that complex carbohydrates gives you and makes you feel full longer. It also supplies your body with the repair materials for patching up the muscles you're building. After every workout and within 30 minutes of completion, you must eat a portion of carbs and some type of protein for max results. I usually have a protein shake with milk and about 30 g of protein. I mix a little grapefruit juice in because the little bit of sugar immediately following a workout is actually beneficial to recovery. 

Mrs. Gann feeding the wolf yesterday! A very driven person, her workout program inspired me to action again. 

Very light workout that I ground out with no energy. This sparked the idea of a recovery day.

It's time for me to make some headway on my goals. I hope you will do the same today. 2013 will pass in a short time. Will you be looking in the mirror next January and thinking of how good it feels to have put in that much effort into you? I hope so.

Tear the place down today! Wreck some stuff!

FEED THE WOLF!

Bradley 

Goals- Here are a few short-term goals. I will re-post everyday and add dates to them as they are accomplished.

10 Consecutive Pull-ups (Up to 8 on 17 Feb)

1 month of Excellence in Training 

1 Month of Excellence in Diet

10 Good Handstand push-ups (At 3 against a wall 17 Feb)

1 behind the neck pull-up

1 muscle-up

Explosive Pull-up/ Toe Touch

Body Fat 10% (Scale says 13.9% Feb 19, Reliable?)

Human Flag

Pull-up with behind the back clap

Kuki Push-up

Body Fat 6%

One-arm pull up

One-arm leg raises on bar

Calorie Fluctuations, I will get it right!

336 days

until Saturday January 25 2014

a Saturday 11 months and 2 days from today

Workout today- Legs

2/23/13

I think another increase in my calories allowed is inevitable. Yesterday I spent the entire day watching the clock and forcing hunger away. At the end of  the day, I reached a level of hunger that was intolerable and I went over on my planned calories of 2000. A large part of this is due to not having access to the foods I would normally use to fix the problem. I am going to set my calorie requirement at 2200 and hopefully on some days I will be able to make extra ground when I am not as hungry. My estimated need with most counters is about 2550 to maintain. The reason again for the calorie counting is that it helps me to focus my nutrition on the types of foods I should be getting i.e. whole grain complex carbohydrates and lean proteins. Additionally, I am reducing my body fat to it's lowest percentage ever for definition. With no calories to spare, I avoid all types of cookies, cakes, and any other thing that reminds me how sweet things can be. Today is a new day and I will strive to budget my calories appropriately. I usually eat 250 calorie snacks when hungry. I may try a few larger 350 calorie meals and see if this changes the dynamic of it all.

Here's yesterdays workout. I'm quite sore in my upper body. Abs are no longer getting sore on abdominal day so I'm going to start mixing in more abs each day. Don't get me wrong, soreness is not necessary to build muscle but I use the residual soreness from the lactic acid to gauge my effort level. I believe the longer this program goes on, the less soreness will occur. That has already been the case. The first few workouts were very painful afterwards. Now I work hard and still function normally throughout the day. I gotta get to some leg work my friends. I am about to make some PROGRESS! 

Have a great workout! TODAY is our day!

Burn the Ships,

FEED THE WOLF!

Bradley

Goals- Here are a few short-term goals. I will re-post everyday and add dates to them as they are accomplished.

10 Consecutive Pull-ups (Up to 8 on 17 Feb)

1 month of Excellence in Training 

1 Month of Excellence in Diet

10 Good Handstand push-ups (At 3 against a wall 17 Feb)

1 behind the neck pull-up

1 muscle-up

Explosive Pull-up/ Toe Touch

Body Fat 10% (Scale says 13.9% Feb 19, Reliable?)

Human Flag

Pull-up with behind the back clap

Kuki Push-up

Body Fat 6%

One-arm pull up

One-arm leg raises on bar

Writing Your Own History

339 days

until Saturday January 25 2014

a Saturday 11 months and 5 days from today

Height: 6'1"

Weight: Did not weigh

Upper Body

2/20/13

Why am I here? I am here to make history. My own history. I am not here to make a small change and forget it in a couple of years; I am here to change the course of my life. I want this. I have always wanted this. I have never been as disciplined as I am now. I am growing everyday. I have already put in hours of work and hours of disciplined eating. My progress is surging forward. It is happening. I am going to the gym in a few minutes and I'm going to put in serious work towards my goal.

I sometimes miss a day of the writing the blog due to my work schedule. Know that on those days, instead of writing, I am putting in the work during my free time. Yesterday I woke up at 4:00 am and for an hour and a half I danced in the rain, mud, and cold again. I refuse to make excuses. I refuse to be beaten. I will not stop until this is mine. I haven't taken an off day or worked out for less than an hour in over a week. Recovery days are good sometimes but I haven't needed one, haven't wanted to miss a day of training, and they are an obstacle in my mind so I am avoiding them as much as possible.

Nutrition- I have been slightly over on my planned calories the last two days.(About 500 in the hole) I will work today to bring my weekly average into compliance. I am not eating junk food at all. When I go over, it's usually because I have been awake for a very long time at work.

Time to get busy. I hope you make serious progress toward your goals today. But truly, you must do it for yourself. You are worth it aren't you? We spend our lives meeting deadlines for others. For work, for society.... Doing things that must be done.....well, make this something that must be done. Do it for you. No Excuses.

I am Bradley Gann and 2013 is my year. I will not be out worked today.

Burn the Ships!
Feed the Wolf!





Goals- Here are a few short-term goals. I will re-post everyday and add dates to them as they are accomplished.

10 Consecutive Pull-ups (Up to 8 on 17 Feb)

1 month of Excellence in Training 

1 Month of Excellence in Diet

10 Good Handstand push-ups (At 3 against a wall 17 Feb)

1 behind the neck pull-up

1 muscle-up

Explosive Pull-up/ Toe Touch

Body Fat 10% (Scale says 13.9% Feb 19, Reliable?)

Human Flag

Pull-up with behind the back clap

Kuki Push-up

Body Fat 6%

One-arm pull up

One-arm leg raises on bar

Only 341 days to go!!

341 days 

until Saturday January 25 2014

a Saturday 11 months and 7 days from today

Height: 6'1"

Weight: 171.6

Leg Day

2/18/13

Good morning friend, how does it feel to be going somewhere awesome? This is a one way ticket to changing the future. In 341 days, I will be a radically different person than I am today. The change has already started. I am very sore. My upper body was taxed yesterday. I put a lot of effort into my pull up workout. I have not seen a lot of strength gains as far as how many repetitions I can perform. This does not bother me. I have only done 3-4 pull up workouts and I know I am getting stronger. I certainly feel it in my body. I finished yesterday 500 calories below my goal of 2000. My motivation level has not wavered in days now. I simply wake up and get into my normal rhythm. Small meal, blog, visualize, write out workout plan, get to work. It is very satisfying to be going somewhere I've never been. 

Yesterdays Workout

You have power over your mind - not outside events. Realize this, and you will find strength. 
Marcus Aurelius 

Feed The Wolf,

Bradley

Goals- Here are a few short-term goals. I will re-post everyday and add dates to them as they are accomplished.

10 Consecutive Pull-ups (Up to 8 on 17 Feb)

1 month of Excellence in Training 

1 Month of Excellence in Diet

10 Good Handstand push-ups (At 3 against a wall 17 Feb)

1 behind the neck pull-up

1 muscle-up

Explosive Pull-up/ Toe Touch

Body Fat 10% (Scale says 14.4% Feb 17, Reliable?)

Human Flag

Pull-up with behind the back clap

Kuki Push-up

Body Fat 6%

One-arm pull up

One-arm leg raises on bar

Oh Pull Up Bar, You're gonna pay for looking at me like that...

342 days

until Saturday January 25 2014

a Saturday 11 months and 8 days from today

Height: 6'1"

Weight: Did not weigh
Pull Up Day

2/17/13

I already know what a cookie tastes like. I don't need a reminder of how good it is. I just need results. And I am seeing some incredible results in my abs already. I had a great workout the last two days and feel highly motivated going into today. This commitment is truly unique because I have never maintained such a solid motivation especially with my diet for this long. I think it's about 95 percent mental. But 77.5 percent of statistics are made up on the spot...Hmmm. Today I'm going to eat excellently and put in a very tough workout. I want to start reaching some of my goals on the pull up bar. The obsession with the pull up bar is due primarily the the Bar Brothers and their results. Bar Brothers Official Website. It's appealing to me because I don't have a fancy gym equipment at my house but I do have a bar and I can use it and my body weight to reach all kinds of muscle groups. Here is another amazing video for ab exercises on  the bar. 10 Ab exercises using a pull up bar. Awesome! 

Nutrition is going strong. My intake is now set at 2000 per day. I find it very comfortable to meet this goal but I have to concentrate on good foods in order to stave off hunger. I consume a good bit of peanut butter because it makes me feel full longer. I also notice that walking briskly will give me more time between hunger pains. Around lunchtime I usually have to eat one meal of 500 calories to really stop the hunger. I try to reach noon with 1000 calories remaining and five pm with 500 calories remaining. If I use these benchmarks, it helps me to gauge how the day is going. Overall, nutrition is solid. 

I hope you are moving toward your goals today. If you read all of that then you must clearly have an interest in accomplishing something yourself. You can be normal today or you can be excellent. If you want to be special, do something that is too hard for everyone else. The hardest part is starting. Just stop reading here and start! Once you have the momentum of a couple of days, it will get easier. Throw me a bone back, if you read this and are getting after it. Put what type of workout you did today in the comments. i.e. ABS, RUN, ARMS, BACK. I am very interested in your success. Also, if one of these speaks to you, then please share on whatever social media outlet you use. I'd love to have more people on board for the ride. Have a great day. Live excellently.

Feed the Wolf,
Bradley


Goals- Here are a few short-term goals. I will re-post everyday and add dates to them as they are accomplished.

10 Consecutive Pull-ups

1 month of Excellence in Training

1 Month of Excellence in Diet

10 Good Handstand push-ups

1 behind the neck pull-up

1 muscle-up

Explosive Pull-up/ Toe Touch

Body Fat 10%

Human Flag

Pull-up with behind the back clap

Kuki Push-up

Body Fat 6%

One-arm pull up

One-arm leg raises on bar