Mission 1, Day 24: Group Shred Phase 2 Begins!
Today is the start of the RTP Group Shred Phase 2. You can read more about it at Adam Water's blog.
I got up today and headed to the gym straight away. I got there and started my workout. The first and second set went smoothly with me achieving the goals I had for those sets. The third set was disaster. On my front squats, the bar slipped a little and I was unable to complete the 11 reps (doing only 10). I was severely disappointed and headed on to the next exercise, assisted chin ups. Due to my disappointment, my mental state wasn't strong enough and I also failed to hit the goal for the chin ups on that set. I powered ahead and when I hit the 60 second rest period, I visualized myself completing the front squats even if the bar slipped. I stepped up to the bar and started the 4th set. On rep 6 the bar slipped again. This time I powered ahead and finished off 5 more reps for 11 total. I also managed to make my goal on the chin ups and finished the giant set strong.
Overall this was a good workout. I did my weights and finished with 20 minutes of steady cardio. I kept my heart rate at 80% of max. I listened to a podcast from Marc David about Nino Savona, a bodybuilder with a severe disability who has overcome that disability by using the attitude of no excuses! It motivated me to say the least and I just spent a few minutes looking at Nino's blog. I suggest you read it for some extra motivation. Christy, you are gonna find it as amazing as I did!
My workout log is below:
This wasn't an incredible workout by my standards, but it did the job. Some days you have a great workout and others you don't, but the key is to just forge ahead.
My day 24 pictures will follow later today along with a topical post.
Until later...
I got up today and headed to the gym straight away. I got there and started my workout. The first and second set went smoothly with me achieving the goals I had for those sets. The third set was disaster. On my front squats, the bar slipped a little and I was unable to complete the 11 reps (doing only 10). I was severely disappointed and headed on to the next exercise, assisted chin ups. Due to my disappointment, my mental state wasn't strong enough and I also failed to hit the goal for the chin ups on that set. I powered ahead and when I hit the 60 second rest period, I visualized myself completing the front squats even if the bar slipped. I stepped up to the bar and started the 4th set. On rep 6 the bar slipped again. This time I powered ahead and finished off 5 more reps for 11 total. I also managed to make my goal on the chin ups and finished the giant set strong.
Overall this was a good workout. I did my weights and finished with 20 minutes of steady cardio. I kept my heart rate at 80% of max. I listened to a podcast from Marc David about Nino Savona, a bodybuilder with a severe disability who has overcome that disability by using the attitude of no excuses! It motivated me to say the least and I just spent a few minutes looking at Nino's blog. I suggest you read it for some extra motivation. Christy, you are gonna find it as amazing as I did!
My workout log is below:
| Exercise | Weight/Reps |
| Front Squat | 135 x 11 135 x 11 135 x 10 (Bar slipped) 135 x 11 |
| Chin-ups (assisted) | (150) 11 (150) 11 (150) 10 (150) 11 |
| Step ups | 35 x 12 35 x 12 35 x 12 35 x 12 |
| Dumbbell push press | 45 x 11 45 x 11 45 x 11 45 x 11 |
| Back Squat | 75 x 20 75 x 20 |
| Lat pulldown | 75 x 20 75 x 20 |
| Step ups | 20 x 20 20 x 20 |
| Dumbbell overhead press | 35 x 20 35 x 20 |
This wasn't an incredible workout by my standards, but it did the job. Some days you have a great workout and others you don't, but the key is to just forge ahead.
My day 24 pictures will follow later today along with a topical post.
Until later...
Posted by Michael Mahony at 11/18/2007 9:11 AM 
Categories: Accountability, Fat Loss, Exercise, Old Missions
Categories: Accountability, Fat Loss, Exercise, Old Missions
It was great to hear you push through it. That was a great mental strength you have man. Keep going, you've got heart.
Sam
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WOW! That's an awesome workout by any standard!
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Thanks for the encouragement, Lilla and Sammy! I truly appreciate it! As I think about it, it was a pretty tough workout, especially with the slippery squat bar!
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