Gym Stuff

IT'S A DANCE OFF! @rusevig vs. @thelanawwe. Who won? I say it's too close to tell.

A video posted by Hard Nocks South (@hardnockssouth) on

 

A month long fullbody workout

Primarily for females who are experienced.  Don’t do more than 2 days in a row.

Day 1

A. Squat

Wk1-2:6,6,5,5

Wk3-4:5,5,3,3, 10

B. Overhead Lunge (walking if possible)

3×8 per leg

C1. Seated Cable Row

Wk1-2: 3×12-15

Wk3-4: 3×8-10

C2. Incline DB Press

Wk1-2: 3×10-12

Wk3-4: 3×8

D1. Pulldown

Wk1-2: 3×10-12

Wk3-4: 3×8

D2. Hyper Ext

Wk1-2: 3×12

Wk3-4: 3×8 (hold weight if needed)

D3.  Any AB

3 sets

 

One other ab exercise

 Day 2

 

Standing Press

Wk1-2: 4×8

Wk3-4:6,6,5,5

 

B1. CG Bench Press

Wk1-2: 8,8,6,6

Wk3-4: 6,6,5,5

 B2.  Barbell Curl

Wk1-2:4×8

Wk3-4:4×8

 B2.  Rear Dealt Machine

Wk1-2: 4×12

Wk3-4: 4×10

 

C1. Lying DB Ext

Wk1-2: 3×10

Wk3-4: 3×8

C2. Cable Curl 

Wk1-2: 3×12

Wk3-4: 3×8

 

D.  Standing Row Elbows Out

3×12

 

Choose 1:

70 burpee

15 min cardio

8 min jump rope

 

Day 3

Deadlift

Wk1-2: 4×5

Wk3-4: 5,3,3,3

 

B1 Frt. Squat

Wk1-2:5,3,3,3

Wk3-4: 2,2,1,1 (doesn’t have to be max weight.  Just heavy and challenging)

B2. Box Jump (small box on and off)

3×6

 

D1. LEG Ext

3×12

D2. Overhead Side Bend (can use very small plates)

3x8 Per side

 

Leg Press

Wk1-2:15,12,10

Wk3-4: 10,8,6

 

1 ab

3-4 sets

 

Day 4

10 min decent pace cardio

 

B1.  3 way shoulder

4×10

B2.  Single arm DB Preacher Curl on incline

4×8

B3.  Single Leg Ext

4×12

 

C1.  K Bell swing

10,20,30

C3.  Rev. Grip Pulldown

3×10-15

 

 

Barbell Complex (do 1 rep of each exercise then next movement)

4×5

Hang Clean

Front Squat

Jerk

Back Squat

Goodmorning

 

Self Discipline

More important than your exercise or diet program is your self discipline. It doesn’t matter if you workout hard for a week, or stick to your diet for 3 out of 5 days. What matters is what how you act in the long run. How many “little cheats” did you let yourself get away with this week? How many workouts did you skip in the last month? Or the last year? The little things add up. Don’t make excuses for your own lack of discipline. It isn’t about just making yourself go to the gym or something you enjoy on some level. It is making yourself do the things you don’t want to do. The best rehab patients are the ones who tirelessly perform the repetitive boring physical therapy they have been prescribed. Day after day for hours on end. This might also mean you can’t workout for weeks or even months. You watch your body go away and you feel soft but you stick with it. That is discipline.

 

There are somethings you do just for the sake of building discipline. For example if you are a pasta lover you might cut out all pasta for a year. Not just because it is making losing fat difficult but to see if you can do it no matter what the situation, not matter how hungry you are. As an adult, no one is making you do anything. Do you lay in bed for a half hour or do you get up when you wake up? Do you let yourself mindlessly surf the internet for an hour then complain you don’t have time for things? I bet if you really look at yourself you just don’t have much self discipline. It will spill over into all aspects of your life for the better. We are experts at lying to ourselves and making excuses. (“I need to look at internet videos to unwind.” “I need to lay in bed because mornings are tough for me.”) Shut up. They are tough for everyone. You are just lazy and self permissive. Be tough on yourself and you will be a tougher person.