Taken with instagram
You can dream a little dream or you can live a little dream. I’d rather live it, because dreamers always chase but never get it.
—No Regrets by Aesop Rock
I do now what others won’t - so I can have later what others can’t.
—Lendra Nurizky
By trying hard we often achieve more than we dare hope
You can’t push yourself forward by patting yourself on the back
Waiting to do something isn’t enough, you must do it
You can never achieve great success without great exertion
Have the courage to accept what you can’t alter and to alter what you can’t accept
Thoughts are mere dreams unti you put them into practice
If you waste today crying over yesterday, you’ll be able to waste tommorrow crying over today
“If”,”perhaps” and “but” never got any person anywhere
The most important day of your life is today.
—Unknown
A vision
“I have a vision of someone that passed away and he told me that the only thing that matter throughout my lifetime is family, friend, and health. When it comes down to it that is the only thing that you have to rely on. Don’t take life for granite. Cherish every day that you have on this earth. It could be your last.”
- catdaddybengals (Youtube - HGH saved my life!)
Whey Protein - Intra-Workout
Consuming whey protein during exercise has been shown to reduce muscle damage, increase endurance, and promote faster muscle recovery. In a study from James Madison University, a whey protein-enhanced sports drink reduced markers of muscle damage by 83% and increased endurance by 29% compared to Gatorade (which has no protein) when used during an exhaustive stationary bike workout. BOOM!
Workout Log: 03/10/2010 (2-Stage Intensive Full-Body Workout)
Monday:
Bench press: 8 * 4
Squat on smith: 8 * 4
Pull-up: 10 * 4
Standing military press on smith: 8 * 4
Deadlift: 8 * 4 (drop-set)
Tuesday:
Cardio: 35 mins
Crunches: 50 * 4
Leg raise: 20 * 4
Hip abduction (positive & negative): 20 * 3
Calf raise on leg press: 30 * 4
Wednesday:
Incline dumbbell press: 8 * 4
Parallel dipping: failure*4
Bend-over barbell row: 8 * 4
EZ bar upright row: 8 * 4
Leg press: 8 * 4
Thursday:
Cardio: 35 mins
Crunches: 50 * 4
Leg raise: 20 * 4
Hip abduction (positive & negative): 20 * 3
Back raise on roman chair: 20 * 3
Friday:
Bench press: 8 * 4
Squat on smith: 8 * 4
Behind-the-neck barbell press: 8 * 4
Chin-up: 10*4
Stiff-legged deadlift: 8 * 4 (drop-set)
Saturday:
Cardio: 35 mins
Crunches: 50 * 4
Leg raise: 20 * 4
Calf raise on leg press: 30 * 4
———————————————————————
Monday:
Stiff-legged deadlift: 8 * 4 (drop-set)
Iso-lateral row: 8 * 4
Pull-up: 10 * 4
Barbell curl: 8 * 4
Leg press: 8 * 4
Tuesday:
Incline dumbbell press: 8 * 4
Standing military press on smith: 8 * 4
Bend-over laterals: 8 * 4
Rope push down: 8 * 4
Incline diamond push-up: 20 * 5
Wednesday:
Cardio: 35 mins
(Superset)
*Sit-ups: 20 * 3
*Leg raise: 20 * 3
Hip abduction (positive & negative): 20 * 3
Calf raise on leg press: 30 * 4
Thursday:
Deadlift: 8 * 4 (drop-set)
Bend-over barbell row: 8 * 4
Squat on smith: 8 * 4
Chin-up: 10 * 4
Concentration curl: 8 * 4
Friday:
Incline bench press on smith: 8 * 4
Standing military press: 8 * 4
Iso-lateral press: 8 * 4
Push down (overhand & underhand): 8 * 4
Incline diamond push-up: 20 * 5
Saturday:
Cardio: 35 mins
(Superset)
*Sit-ups: 20 * 3
*Leg raise: 20 * 3
Hip abduction (positive & negative): 20 * 3
Back raise on roman chair: 20 * 3
Taking Risk
Twenty years from now, you will be more disappointed by the things that you didn’t do than by the ones that you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.
Workout Log: 27/09/2011 (Split Low & High Intensity Training)
#set * #rep
(Superset/21’s/Triset) = *Exercise
(1) **********
Chest:
Bench press - 3 * 20
Incline bench press on smith machine - 3 * 20
Incline dumbbell press - 3 * 20
Incline dumbbell fly - 3 * 20
(Superset)
*Incline diamond push-ups - 10 * 20
*Pectoral fly - 10 * 15
Arms/Forearms:
Incline dumbbell curl - 3 * 20
(21’s)
*EZ bar curl
(Superset)
* EZ bar reverse-grip curl - 3 * 20
* Wrist curl - 3 * 20
Cable curl - 3 * 20
Push down underhand - 3 * 20
Push down overhand - 3 * 20
Rope push down - 3 * 20
Single-arm dumbbell extension -3 * 20
Cable overhead rope extension - 3 * 20
Tricep extension - 3 * 20
Wide-grip parallel bar dipping - 15-10-8
(2) **********
Legs:
Seated leg curl - 3 * 20
Squat on smith machine - 3 * 20
(Superset)
*Leg press - 3 * 20
*Calf raise on leg press machine - 3 * failure
30lbs dumbbell lunges - 3 * 10
30lbs pistol squat - 3 * 3
Leg extension - 3 * 20
Abs:
Crunch: 4 * 50 (no rest)
Leg raise - 3 * 20
(3) **********
Back:
Wide-grip pull up - 20-10-10
Seated cable row - 3 * 20
Iso-lateral row - 3 * 20
Bend-over barbell row - 3 * 20
Back raise on roman chair - 3 * 15
Dead lift - 3 * 20
Shoulder:
Behind-the-neck EZ bar press - 3 * 20
EZ bar raise - 3 * 20
Dumbbell laterals - 3 * 20
Iso-lateral press - 3 * 20
Military press on smith machine - 3 * 20
(Superset)
*EZ bar upright row - 3 * 20
*Dumbbell shrug - 3 * 20
(4) **********
Cardio:
35-40 mins
Abs:
Crunch: 4 * 50 (no rest)
Leg raise - 3 * 20
(5) **********
Chest:
Bench press - 1 * 20 (warm-up), 3 * 8
Incline bench press on smith machine - 3 * 8
Incline dumbbell press - 3 * 8
Dumbbell fly - 3 * 8
(*Superset)
*Incline diamond push-ups - 10 * 20
*Pectoral fly - 10 * 8
Arms:
(Superset 1)
*Dumbbell curl - 1 * 20 (warm-up), 3 * 8
*Parallel dipping - 4 * 10
(Superset 2)
*Concentration curl - 3 * 8
*EZ bar skull crusher - 3 * 8
(Superset 3)
*Hammer curl - 3 * 8
*Overhead dumbbell extension - 3 * 8
Wrist curl - 4 * 20
(6) **********
Legs:
Seated leg curl - 1 * 20 (warm-up), 3 * 8
Squat on smith machine - 3 * 8
(Superset)
*Leg press - 3 * 8
*Calf raise on leg press machine - 3 * failure
30lbs Lunges - 3 * 10
30lb Pistol squat - 3 * 3
Leg extension - 3 * 8
Abs:
Crunch: 4 * 50 (no rest)
Leg raise - 3 * 20
(7) **********
Back:
Wide-grip chin up - 20-10-10
Wide-grip lat pulldown - 3 * 8
Bend-over barbell row - 3 * 8
Back raise on roman chair - 3 * 15
Romanian dead lift - 3 * 8
Shoulders:
Behind-the-neck EZ bar press - 1 * 20 (warm-up), 3 * 8
Dumbbell raise - 3 * 8
Bend-over laterals - 3 * 8
Iso-lateral press - 3 * 8
(*Triset)
*EZ bar upright row - 3 * 8
*Arnold press - 3 * 8
*Dumbbell shrug - 3 * 20
(8) **********
Cardio:
35-40 mins
Abs:
Crunch: 4 * 50 (no rest)
Leg raise - 3 * 20
