Bench Press - 10x3 @ 185, 90 seconds rest b/w sets, 2-3 chins b/w sets
Assistance:
Yates Row - 4x10 @ 185 superset with
Band Tricep Pushdown - 3x25
Barbell Curl - bar x 20
Yep, still weak.
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While reading an article by Dan John one day, he built off a
quote by Dan Gable:
“If it’s important, do it every day, if not, don’t do it at all.”
It’s a great concept, and I think it’s probably something
that most successful people do, either consciously or unconsciously. Additionally,
this is essentially the concept of setting process goals as opposed to
performance goals – meaning that the goals are set to guide your actions, as
opposed to setting your sights on the end result you want. The problem with
that is, it doesn’t give you any idea what to do on a daily basis to get to
that end goal, and once you reach the end goal, where to you go from there? For
lasting success, you need good habits.
These are what I came up with, for me personally, that are important:
- Get 8 hours of sleep
- Floss, brush, and fluoride twice per day
- Let loved ones know I care about them
- Write
- Read
- MOVE
- Put good food in my body
- Take supplements (fish oil, probiotic, multi mainly)
- Ice my balls
As you can see, it’s a pretty extensive list, and
admittedly, I don’t get many of those in every single day. But, I think that is
part of it, too. Realizing where the weak points are, and working hard to
rectify those issues you have. In my case, I need to do a better job of
organizing and planning my days and getting shit done in a timely manner. I often
end up feeling like I didn't get enough accomplished, and therefore stay up
late to try to finish. Instead, if I were to set accomplishment goals on a
daily basis, shoot to complete those, and be happy with that. (Note: Happy, not
satisfied). Over time, continue to keep honing in on what needs to be done, and
get better at it. So figure out what’s important, do it every day, and start
marching toward your goals.
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