Workout 10/03/14: Gym time! …and a few words of motivation

I was starting to twitch a bit since I wasn’t able to fit in my gym time until today, but I got it done!

Today’s session in the gym was as follows…

Deadlifts:  45lbs(bar) x10 x1, 135lbs x5 x1, 175lbs x5 x4  – as I am typing this, I realized that I did TWENTY reps at 175lbs… looks like it’s time to dial the reps down again and lift a little heavier! We must proceed with caution, lest Ego come into the fore…

Bench Press:  45lbs x10 x1, 115lbs x5 x1, 135lbs x5 x1, 145lbs x5 x3  – I didn’t have someone available for a spot, so I didn’t attempt 155lbs this time.

Squats:  45lbs x10 x1, 75lbs x5 x1, 95lbs x5 x1, 105lbs x5 x3

Pull Ups/Negatives:  3/2, 2/3, 1/4, 1/4, 0/5, 0/5

Dead Hang: x30sec x2

And now for a few more words…

You know, when one goes to the gym, you’ve got to focus. There is a lot, and I mean a lot that can distract you. There is also many opportunities for discouragement and ego to try to get the better of you. You’ll see someone warming up on a set that you are struggling on. Or, you’ll see someone struggling on a set that you warm up on. You’ll see a guy or a gal in waaaaaaaaaaaaaay better shape, better definition, tighter muscles, less body fat, stronger, faster, even better looking. Or, you’ll see someone who you are in better shape than. It can go both ways.

I say use these opportunities as motivation, integrity and humility.

For the ones farther down the road than you, nod your head and appreciate the hard work they’ve put in to lift that damn weight, or look that damn good. For the ones behind you on their own path, nod your head and appreciate that they have the guts to come in and train, that they are putting one foot in front of the other to improve themselves. Compliments are welcome in the gym, I’ve been given a few, and I’ve given a few.

Today, there was a guy in the rack next to me throwing weight around that I wish I could and I plan on getting there one step at a time. If I recall correctly, I witnessed him deadlifting 295lbs x5 x1!  When was done with his set, I told him, “That’s pretty badass, man!” He was humble about it and thanked me. We exchanged a few words during the short break, I told him I’m at 175lbs and taking baby steps he said very positively, “You’ll get there.” He then told me he was lifting 135lbs in August.

135lbs. That’s my second warm up set.

Of course, everyone started small. It can be done.

Just remember that, guys and gals. Everyone starts small.

Nobody, NOBODY walks into the gym, first time out and executes a perfect form 295lb deadlift.


Start small. Start somewhere.

And keep moving forward. Keep making progress, even if it is small, don’t worry about the small gains. They add up to big gains down the road.

Be strong for you.

Be Strong 4 Family.

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