Daily Ramblings – Daily Quote

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Today’s Quote:

“It’s not always that we need to do more but rather that we need to focus on less.” – Nathan W. Morris

I am so bad at this! I’m always over-scheduling what I can get done in a day and realize my mistake when it’s too late. Have you ever done this?

I’ve read quite a few books on planning, managing our time, minimizing our actions when forging new habits, and journaling. The one theme that continues across this spectrum of books is this: focus on less to get more done.

Makes sense right? If you have three really important goals you want to accomplish in the next quarter, we should probably focus on the three things that push us toward accomplishing these goals on a daily basis. This is the choice we have to make and for me, it has always been difficult. I guess I do not like to commit, but perhaps it is more than that. I’ve always been driven to win, to succeed, to compete. Why can’t I do 10 things today? Because it spreads us too thin.

So, I focus on the three goals I have currently. Increasing strength by 20%, finish reading three books and complete the rough draft of my recruiting book by October. This is really easy to do because I’ve already completed two of these goals way in advance (strength and reading). Now it’s the rough draft.

Try this for yourself. Set three things you want to accomplish in the next 90 days. Focus on doing one thing each day that gets you closer to accomplishing them. You’ll be amazed at the results.

Until next time…

Dave

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Daily Ramblings – Workout Log

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Today’s Workout!

Hi, all! I had a great weekend at a religious retreat and can’t tell you how enjoyable it was. Anyways, I’m back in the saddle in the gym. The workout I’ve finally decided on is Kris Gethin’s 12-week transformation. Kris is the CEO of Kaged Muscle. He is also a trainer on Bodybuilding.com.

Anyways, there are quite a few differences to Kris’s regimen, compared to Jim Stoppani. First, Kris has you do two cardio sessions of 20 minutes every day of the week. On lifting days, you’ll do a leg day, a chest and triceps day, a back and biceps day, and a shoulder, calve, and abdomen day. Today was Chest and Triceps.

My format is going to be different as I moved to a handwritten system in the gym because the apps I was using kept failing to record my data. Anyways, here you go!!

Today’s Workout

Cardio – 20 minutes treadmill

Chest and Triceps

Dumbbell Fly – 30 x 10; 40 x 10; 45 x 10; 50 x 10 (three sets)

Incline Fly – 45 x 15 (two sets)

Straight Arm Pullover – 40 x 12 (two sets)

Triceps pushdown with rope attachment – 57.5 x 12; 65 x 12; 65 x 12

Cable Lying Triceps Extension – 35 x 12; 42.5 x 12; 50 x 12

Standing Dumbbell Triceps Extension – 40 x 12; 45 x 12; 50 x 12

Cardio eliptical (home gym) at 7 pm tonight EST

Tomorrow we’ll only be doing cardio (weight lifting day off).

See you then!

Dave

 

Daily Ramblings – Daily Quote

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Today’s Quote:

“Fall in love with the process and the results will come.” – Eric Thomas

I love this quote because it discusses the simplicity of systemic workflow. Think about how easy it is to do something you do every day at the same time. There is example after example of the simplicity of following protocols, processes, and established best-practices–religiously. Because they work!!

You can substitute routine or ritual for the word “process”. Routines and rituals simplify our lives because we don’t have to reinvent our days. We simply get up and execute. Look at some of the things you do every day without fail. Once you do, you can ask yourself what other things would I like to do daily that can provide me with maximum benefit. Let’s say it’s reading.

Find one time in the day that you believe is your best time to read (maybe an hour before bed). Put it on your calendar, make it a daily repeating event on your calendar app and Wala – you have a new habit in the making. The ritual comes in by adding other habits in and around your reading like:

Evening Routine

  • Hygiene (Brush Teeth, Wash Face/Shower)
  • Prep Clothes for tomorrow’s workday
  • Read
  • Retire

You can obviously manipulate this any way you wish. The key is to consistently execute this routine each night at the prescribed time on your calendar. By doing so it will slowly become a habit you never miss. If you read just 1 hour a night, that is 365 hours a year. Imagine what you could read in a year just reading that 1 hour a night.

Thanks for visiting!

Until next time…

Dave

 

Daily Ramblings – Daily Quote

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Today’s Quote:

“You will never change your life until you change something you do daily. The secret of your success is found in your daily routine.” – John C. Maxwell

For a good chunk of my life, I focused on my “willpower” to make things happen. Over the years, science has discovered that willpower is a faulty mechanism at best. The key to change is to take small steps and automate. To emphasize, I will substitute routine with ritual.

I have rituals for two parts of my day. The first is in the morning. The second is in the evening. I won’t rehash my schedule but will say that you should order your activities so that they make sense to you. Hygiene, journaling, meditation, exercise, etc. Start small. Maybe your ritual is nothing more than:

1) make bed

2) eat breakfast

3) meditate

4) brush teeth and hygiene

5) get dressed head to work.

This is simplistic, but what I am referring to by starting small. You may even want to start smaller than I have above. The key to rituals is focusing on things you do already. Once you have gotten this worked out, just add one thing you’d like to add to your day, whether it is reading a book, meditating, or journaling. It’s up to you.

Until next time…

Dave

Daily Ramblings – Workout Log

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Today’s Workout!

Today I learned a valuable lesson–never trust software for tracking your workouts. I knocked out my workout as always and low and behold, none of it saved. So, there will not be a posting of my workout today. Starting tomorrow, I will be doing it the old fashioned way–writing in my workout log as I go.

Sorry for the “oops” folks.

See you tomorrow!!

Dave

Daily Ramblings – Daily Quote

Today’s Quote:

“If you want to accomplish the goals of your life, you have to begin with the spirit.” – Oprah Winfrey

How do we decide what to do with our lives? Do we guess?

Searching within will provide answers if we ask. The key, however, is to verify what we are hearing. There’s an inner voice in all of us. Some call it conscience.

This voice gets louder if you listen to it. It also reverses course if you ignore it.

Ask the question:

What is my mission? What is my life goal? What is my purpose? Wait for the answer and ask for a confirmation. The answer will come. Be open to the way it comes (radio, the Internet, conversation, bill board, etc.).

I wish all of you a terrific Tuesday!

Dave

Daily Ramblings – Workout Log

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Today’s Workout!
Daily Grind Workout Program (weeks 1-3)Close
Exercise Sets Reps Muscle Group Previous Results Reps x Weight
Lying Cable Rear Delt Flye 4 25-30 Shoulders 30 x 5lbs
30 x 5lbs
30 x 5lbs
30 x 5lbs
30/15.0 30/15.0 30/15.0 30/15.0
Superset with Tips
Incline Cable Flye 4 25-30 Chest 30 x 12.5lbs
30 x 12.5lbs
30 x 12.5lbs
30 x 12.5lbs
30/15.0 30/15.0 30/15.0 30/15.0
Wide-Grip Lat Pulldown 4 25-30 Back 30 x 27.5lbs
30 x 35lbs
30 x 35lbs
30 x 35lbs
30/85.0 30/85.0 30/85.0 30/85.0
Superset with Tips
Dumbbell Overhead Extension 4 25-30 Triceps 30 x 20lbs
30 x 20lbs
30 x 20lbs
30 x 20lbs
30/35.0 30/35.0 30/35.0 30/35.0
Barbell Hack Squat 4 25-30 Legs 30 x 20lbs
20 x 20lbs
16 x 20lbs
16 x 20lbs
30/90.0 30/90.0 30/90.0 30/90.0
Superset with Tips
Barbell Roll Out 4 to failure Abs 7 x 30lbs
7 x 30lbs
7 x 30lbs
8/30.0 8/30.0 8/30.0 8/30.0 
Barbell Shrug 4 25-30 Traps 30 x 30lbs
30 x 40lbs
30 x 40lbs
30 x 40lbs
30/165.0 30/165.0 30/165.0 30/165.0 
Superset with Tips
Straight-Arm Pushdown 4 25-30 Traps 30 x 20lbs
30 x 25lbs
30 x 25lbs
30 x 25lbs
30/144.0 30/144.0 30/144.0 30/144.0 
Behind The Back Cable Curl 4 25-30 Biceps 30 x 35lbs
30 x 30lbs
30 x 30lbs
30 x 30lbs
30/10.0 30/10.0 30/10.0 30/10.0
Superset with Tips
Cable Internal Rotation 4 25-30 Shoulders 30 x 5lbs
30 x 5lbs
30 x 5lbs
30 x 5lbs
30/15.0 30/15.0 30/15.0 30/15.0
Standing Calf Raise 4 25-30 Calves 30 x 230lbs
30 x 230lbs
25 x 230lbs
20 x 230lbs
30/245.0 30/245.0 30/245.0 30/245.0 
Superset with Tips
Standing Reverse Wrist Curl 4 25-30 Forearms 30 x 20lbs
30 x 20lbs
25 x 20lbs
30 x 20lbs
30/30.0 30/30.0 30/30.0 30/30.0

Folks! I’ll be heading out for a few days to spend some time with my sister. I will not be posting workouts during this time. I’ll be back on Monday!!

See you then…

Dave