Daily Ramblings – Daily Quote

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“If you tell people where to go, but not how to get there, you’ll be amazed at the results.” – George S. Patton

General Patton is one of my heroes. As we approach Memorial Day, I felt this quote appropriate for today’s Daily Quote.

This quote is about leading people. Have you ever been micromanaged? Do you recall how limiting this type of leadership was when you experienced it? Micromanagers don’t trust anyone. They monitor every single thing their people do because deep down they believe that other people are out to get them. Imagine how frustrating it would be to work for someone like this.

If you are a worker, doing the same tasks every day, you will come upon ways to improve what you do. Something that will achieve better results. Maybe it will help you get the job done more quickly. Maybe it will save your company money. Maybe the idea you have can be marketed and sold. The possibilities are endless unless you have a micromanager for a boss.

Believe it or not, some people micromanage themselves. This is also a really inefficient way to live your life. Take a risk, make a change, listen to your intuition. There is always a better way to do things. If you pay attention you’ll arrive upon one of these solutions that allow you to do the job better, faster, and cheaper than you did initially.

Here’s an example. I have been posting daily quotes to Facebook, LinkedIn, Twitter, and Google+ for years. I finally got to the point that there had to be a more efficient way to do this. So, here we are—Daily Quotes on WordPress that I broadcast to each of these social media networks daily. I also get to talk a little to my audience about a quote and what it means to me. Maybe it connects with someone; maybe it doesn’t. The key here is that I didn’t let my internal micromanager get in my way. I trusted my inner voice and went with it.

Well, that’s it for today folks. I hope you enjoyed the quote and my feelings about it.

Until tomorrow…

Daily Ramblings – Workout Log

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Today’s workout

Today is an active rest day, which means I won’t be in the gym today. This week resulted in the completion of week 1 of the final phase of the Shortcut to Size program I’m following from www.jimstoppani.com. This program has been great. Next week we are in week 2 and we’ll be lowering the rep ranges from 12 – 15 to 9 – 11, which means we’ll also be increasing the weight on each exercise we do this upcoming week.

Adaptation

While I’m here, I’d like to chat a bit about adaptation. Whenever we exercise we are damaging our body. This damage is microscopic in nature, but it’s still there. This is the reason you experience a little soreness a day or so after a workout. Your body is sore because you taxed it beyond its normal limits (hopefully). When you do this kind of damage to your muscles, the body adapts by overcompensating the repair of these muscles. In other words, the muscles adapt and get stronger. Subsequently, when you lift weights and work a particular movement to failure, the muscle fibers rupture and the body has to repair them. This repair causes muscles to get bigger.

Failure

“Working to failure” means we execute a movement until we cannot continue to make that movement with proper form. Proper form means we aren’t twisting our body in weird ways, we aren’t jerking the weights, etc. This is where the honesty of the gym comes through. You can’t cheat the weights, nor can you cheat the exercise. Using improper form will cause injuries. Injuries will keep you out of the gym. If you’re out of the gym you lose all you’ve worked for. Bodybuilding is not a race; it’s a marathon. If you keep going, keep altering your workout routines so your body has to continue to adapt to these routines, and use the proper form, you’ll see improvements over time that will blow you away.

Happy Friday everyone! I hope each of you has a great Memorial Day Weekend!

Until tomorrow…

Daily Ramblings – Daily Quote

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“Rule your mind or it will rule you.” – Horace

Our mind is a very powerful force in our lives. It allows us to interact with our environments, maintain the systems we need to live without any purposeful thinking and is very good at comparing and categorizing our day-to-day experiences. The mind, however, is a horrible task master.

The mind is a horrible task master because of a few inherent aspects that allow really good things to happen, but also really bad things. For example, the mind likes to automate things, because it is efficient. Once you learn to ride a bike, tie your shoes, or pick up food with a fork, the mind automates this task. You literally do these things subconsciously after a little practice.

This same process is what makes the mind dangerous. Good habits like eating right, exercising, proper hygiene, and anything else you can think of that are positive are just awesome when we are doing them subconsciously. Bad habits like smoking, drinking in excess, eating unhealthy foods like processed sugar, unhealthy fats, using drugs (non-prescribed) are horrible for you, but the mind does not differentiate these things. Good or bad, the mind automates to save processing power.

How do we take control? We have to begin listening for that internal voice (Conscience, God, the Universe, whatever you want to call it.) This internal voice is separate from the mind. The problem with this voice is its volume is affected by the attention we give to it. The more you listen to this voice, the louder it gets. Conversely, the more you ignore the voice, the less you’ll hear it.

Try listening to this voice. It will provide you with input that allows you to change your life for the better. It will also give you a nudge when you are doing something wrong or harmful. Initially, the voice will be very quiet. Once you begin listening to it, however, it will grow in volume and will become a very helpful partner.

Rule your mind by going outside of it to get the “right” input. If you don’t, the mind will control you and believe me, it is not a good place to be.

Until tomorrow…

Daily Ramblings – Workout Log

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Happy Thursday Readers! Today was leg day and the final workout this week. Next week we’ll dip down to lower rep ranges and increase the weight since we have fewer repetitions to deal with. As always, proper form is critical to avoid injuries, maintain tension on the muscles that are targeted, and work the muscle through its entire range of motion (ROM).

Today’s Exercises

Quadriceps

  • Squat 4 x 12 (130lbs)
  • Leg Press 3 x 12 (298lbs)
  • Leg Extension 3 x 12 (145lbs)

Hamstrings

  • Romanian Deadlift 4 x 12 (145lbs)
  • Lying Leg Curl 3 x 12 (60lbs)

Abdominals

  • Smith Machine Hip Thrust 3 x 9 (70lbs)
  • Crunch 3 x 25
  • Planks 3 x 50 seconds

Workout Overview

Today’s workout is Day 4 Week 1 Phase 3 of Jim Stoppani’s Shortcut to Size (www.jimstoppani.com). This workout works in three 4-week cycles starting on week 1 with rep ranges of 12-15. All exercises this week will be in the 12-15 rep range.

Today’s workout hits the Quadriceps, Hamstrings, Abdominals and Core muscles.

Current Bodyweight

240lbs

Yesterday’s macros

Carbohydrates 171g; Fat 123g; Protein 242g

Supplements and Water intake

Water

Water intake is more than a gallon a day. I drink a 1/2 gallon of water just with my pre-workout, during, and post-workout drinks. The rest of my water intake is around my meals (six in total each day). I currently feed every two hours.

Morning

  • AlphaJym
  • ShredJym
  • PreJym combined with flavorless Whey Protein (25g)

During Workout

  • BCAA drink during workouts with flavorless Whey Protein (24g)

Post Workout

  • PostJym Dextrose and BCAA Matrix combined with flavorless Whey Protein (24g)
  • OmegaJym
  • VitaJym

Evening

  • ZMAJym

See you tomorrow!!

Daily Ramblings – Daily Quote

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“You cannot be lonely if you like the person you’re alone with.” – Dr. Wayne Dyer

It’s a pretty common human phenomenon to feel lonely when we’ve lost a loved one for any reason. Whether it’s a boy or girlfriend, husband or wife, even a trusted animal companion. Some of us are so afraid of being alone we rush off to the next person we can find if only to fill the emptiness we feel.

This quote is truth. Before you can be happy with others you have to be happy with yourself. Take some time when you’ve gone through a split. Enjoy the freedom to do what you want when you want. To watch whatever show you want without having to cater to someone else’s tastes.

Maybe you can participate in some self-improvement. Exercise, meditate, take a college course, or learn something new. Another thing that may help is contributing some of your time to a charitable function. Working in a food kitchen, packing foods for families or any other like activity will get your mind off of yourself and perhaps, make a few friends along the way.

If you’ve lost a pet, working in a shelter may be the trick. Most shelters always accept volunteers to clean the animal cages or walk the dogs.

Well, I hope you enjoyed today’s quote. Have a great Wednesday!

Until tomorrow!!

Daily Ramblings – Workout Log

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Today’s Exercises

Shoulders

  • Seated Dumbbell Shoulder Press 4 x 15 (30lbs)
  • Dumbbell Lateral Raise 3 x 12 (20lbs)
  • Dumbbell Upright Row 3 x 15 (20lbs)
  • Bent-Over Lateral Raise 3 x 12 (15lbs)

Traps

  • One-Arm Smith Machine Shrug 3 x 15 (70lbs)

Calves

  • Seated Calf Raise 4 x 25 (188lbs)
  • Leg Press Calf Raise 4 x 25 (188lbs)

Workout Overview

Today’s workout is Day 3 Week 1 Phase 3 of Jim Stoppani’s Shortcut to Size (www.jimstoppani.com). This workout works in three 4-week cycles starting on week 1 with rep ranges of 12-15. All exercises this week will be in the 12-15 rep range.

Today’s workout hits the Shoulders, Traps, and Calves.

Current Bodyweight

My current weight is 240lbs and I am 6’ tall. The goal is to be around 245-250 by the end of this 12-week workout and maintaining my body fat percentage, which is around 20%. This is higher than I’d like, but during any bulking phase, it is quite common to gain some body fat or stay where you started because of a large amount of food a mass building program requires.

This week’s macro goals

Carbs – 240g; Fat 120g; Protein 240g (reducing protein and carbs to a 1:1 ratio per pound of body weight

Yesterday’s macros

Carbohydrates 232g; Fat 95g; Protein 195g

Supplements and Water intake

Water

Water intake is more than a gallon a day. I drink a 1/2 gallon of water just with my pre-workout, during, and post-workout drinks. The rest of my water intake is around my meals (six in total each day). I currently feed every two hours.

Morning

  • AlphaJym
  • ShredJym
  • PreJym combined with flavorless Whey Protein (25g)

During Workout

  • BCAA drink during workouts with flavorless Whey Protein (24g)

Post Workout

  • PostJym Dextrose and BCAA Matrix combined with flavorless Whey Protein (24g)
  • OmegaJym
  • VitaJym

Evening

  • ZMAJym

See you tomorrow!!

Daily Ramblings – Daily Quote

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“Whenever you find yourself on the side of the majority, it is time to pause and reflect.” – Mark Twain

Mark Twain provides some a quote that caused me to ponder all of the situations where I, in fact, found myself in this situation. Sometimes it’s easy to go with the majority. You do not have to stand for anything. There’s no work involved. At other times it’s hard to go with the majority because you know someone will find out and you’ll be ridiculed, berated, ostracized, etc.

This quote demands the use of critical thinking. It doesn’t matter how many people believe in something. It doesn’t matter what “facts” are presented. The key here is for you to do the work. Critical thinking is not easy. It’s why we have “fake news”, the blind leading the blind, and any other cliché you can think of. People don’t think. They don’t go out and investigate all sides and make a decision based on this information. They just believe what they see and read without putting any effort whatsoever to validate what they are being told, what they read, or what they hear.

Critical thinking requires us to understand what sources were used for a story. Critical thinking requires us to understand how a story compares to other stories claiming the same or different things. Finally, what is the motive behind writing the story in the first place?

Do any of you remember the articles that claimed eating eggs were bad for you? If you read any article about food and how it’s good or bad for you, check the sources of the article. I’m pretty sure you’ll find either an industry advocate or a competitor of an industry behind the article. This is just one example of using your critical thinking skills to really understand the motive, sources, and other reasons for the publication of an article.

If you have any examples when you used your critical thinking skills, offer them in the comments.

Thanks for reading.

See you tomorrow…

Daily Ramblings – Workout Log

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Today’s Exercises

Back

  • One Arm Dumbbell Row 4 x 15 (35lbs)
  • Wide-Grip Lat Pulldown 3 x 15 (100lbs)
  • Straight Arm Pulldown 3 x 15 (55lbs)
  • Seated Cable Row (Close) 3 x 15 (85lbs)

Biceps

  • Standing Barbell Curl 4 x 15 (45lbs)
  • Incline Cable Curl 3 x 15 (20lbs)
  • Concentration Curl 3 x 15 (15lbs)

Abdomen and Obliques

  • Hip Thrust 3 x 30 (80lbs)
  • Crunch 3 x 30
  • Oblique Crunch 3 x 30 (30lbs)

Workout Overview

Today’s workout is Day 2 Week 1 Phase 3 of Jim Stoppani’s Shortcut to Size (www.jimstoppani.com). This workout works in three 4-week cycles starting on week 1 with rep ranges of 12-15. All exercises this week will be in the 12-15 rep range.

Today’s workout hits the Back, Biceps, Abdomen and Oblique muscles.

Current Bodyweight

My current weight is 240lbs and I am 6’ tall. The goal is to be around 245-250 by the end of this 12-week workout and maintaining my body fat percentage, which is around 20%. This is higher than I’d like, but during any bulking phase, it is quite common to gain some body fat or stay where you started because of a large amount of food a mass building program requires.

Yesterday’s macros

Carbohydrates 94g; Fat 85g; Protein 173g;

Supplements and Water intake

Water

Water intake is more than a gallon a day. I drink a 1/2 gallon of water just with my pre-workout, during, and post-workout drinks. The rest of my water intake is around my meals (six in total each day). I currently feed every two hours.

Morning

  • AlphaJym
  • ShredJym
  • PreJym combined with flavorless Whey Protein (25g)

During Workout

  • BCAA drink during workouts with flavorless Whey Protein (24g)

Post Workout

  • PostJym Dextrose and BCAA Matrix combined with flavorless Whey Protein (24g)
  • OmegaJym
  • VitaJym

Evening

  • ZMAJym

See you tomorrow!!

Daily Ramblings – Daily Quote

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“Adopt the pace of nature; her secret is patience.” – Ralph Waldo Emerson

Have you ever watched nature? As Emerson states, nature is never in a rush. Nature does what nature needs to and nothing more. The seasons come; the seasons go. The squirrels are constantly gathering food, the bees are collecting pollen from the freshly bloomed flowers, and the crickets can be heard at night.

Unlike us, none of these creatures is in a rush. Their actions are rhythmic, purposeful, and deliberate, following a ritual every day, guided by some internal clock only known to nature, expending just enough energy and nothing more, and always prepared for the changes that are inevitable each year.

Just think about how stress-free our lives would be, if only we could duplicate the economy, efficiency, and rituals of nature. I try to follow rituals on a daily basis because they are quite efficient. You get into a groove at certain times of the day and move from one step to the next. These rituals allow me to do things that I deem very important each day, from eating right, meditating, reading, and exercising.

Setting up rituals is pretty easy. You simply choose some things you would like to do each day, and then you put them on your calendar each day at a set time. It’s easy if you group like-things together like reading habits, exercise habits, writing habits, and any other habit you have built or would like to build.

What daily rituals do you follow? Are they predominantly around getting to work in the morning and going to bed at night, or do you use other times of the day?

See you again tomorrow…