for me i love this Chapter because Francis talks about how our life is a vapor and that we could die literally at any second during the day. i could die writing this post right here. but we tend to go on thinking our lives go on forever and ever here on earth. we take for granted the vary things that help our body function like our internal organs ( he just uses that as an example). we tend not to be in notice or in awe of the fact that they work. he goes on to say that we think of days to do whatever we want with it. James 4 13-14 " today or tomorrow we will go this or that city, spend a year there, carry on business and make money" James writes " why, you do not even know what will happen tomorrow. what is your life? you are a mist that appears for a little while and then vanishes" don't take the life God gave us for granted, and don't think we can do whatever we want with it either . he has a plan for our lives so lets follow that plan whole heartily.
sorry i havnt posted anything in a while i been really busy with getting college things around. my workout was great to night hit my Abs hard again it feels great. i am seeing results already from the change in the workout i love it.
Tuesday, March 13, 2012
Thursday, March 8, 2012
Own Gym
As many of you already know having your own gym is not only useful, but way more convenient. Moving into my new apartment (with a spare room) has given me the opportunity to piece together my dream gym (what money and room allows). My question to you is what 5-10 pieces of equipment would you consider the most essential in building your own weight room. Let me hear...
Deload Week
Gentlemen! It has been a hectic week full of tests, assignments, etc. I'm still hitting the gym hard though. This week is my deload week - every 4th week i back off the weights (50% to 60% of my normal weights) and let my muscles relax and focus on form, explosiveness, and other techniques. It's been good for my body to back off the weights, but it takes putting my ego aside everyday, because I want to be going as heavy as I can everyday. You gotta be able to see the end goal and exercise patience. Nevertheless here's my workout routine for the week (with the exception of my strongman/specialized workout)
Monday
-Explosive Bench - 3 sets of 5 reps @ 145lbs
-Arnolds - 5 sets of 10 reps @ 45lbs
-Pull-ups - 5 sets of 15 reps @ 35lbs
-db shrugs - 5 sets of 10 reps @ 90lbs
-skull crushers - 5 sets of 10 reps @70lbs
-db incline curls - 5 sets of 10 reps @ 30lbs
-AB Circuit
Tuesday
-Bottom (pin) Squats - 3 sets of 5 reps @ 225lbs
-Good Mornings - 5 sets of 10 reps @ 115lbs
-Leg extensions - 5 sets of 10 reps @ 150 lbs
-RDLs - 5 sets of 10 reps @ 185lbs
-AB circuit
Wednesday
-Military Press - 3 sets of 5 reps @ 115lbs
-db bench - 5 sets of 10 reps @ 75lbs
-db rows - 5 sets of 10 reps 90lbs
-dips - 5 sets of 15 reps @ 15lbs
-EZ bar curls - 5 sets of 10 reps @ 55lbs
-incline reverse flyes - 5 sets of 10 reps @ 15lbs
-AB circuit
Thursday
-Elevated Deadlifts - 3 sets of 5 reps @ 285lbs
-Step-up lunges w/ knee raise - 5 sets of 10 reps @ 135lbs
-Leg curls - 5 sets of 10 reps @ 100lbs
-Barbell Calf raises - 5 sets of 12 reps @ 135lbs
-Ab cicuit
Glad Deload week is over...i've been anxious to hit the weights hard again and feel super relaxed and rested to do so.
-Stay Strong - JB
Monday
-Explosive Bench - 3 sets of 5 reps @ 145lbs
-Arnolds - 5 sets of 10 reps @ 45lbs
-Pull-ups - 5 sets of 15 reps @ 35lbs
-db shrugs - 5 sets of 10 reps @ 90lbs
-skull crushers - 5 sets of 10 reps @70lbs
-db incline curls - 5 sets of 10 reps @ 30lbs
-AB Circuit
Tuesday
-Bottom (pin) Squats - 3 sets of 5 reps @ 225lbs
-Good Mornings - 5 sets of 10 reps @ 115lbs
-Leg extensions - 5 sets of 10 reps @ 150 lbs
-RDLs - 5 sets of 10 reps @ 185lbs
-AB circuit
Wednesday
-Military Press - 3 sets of 5 reps @ 115lbs
-db bench - 5 sets of 10 reps @ 75lbs
-db rows - 5 sets of 10 reps 90lbs
-dips - 5 sets of 15 reps @ 15lbs
-EZ bar curls - 5 sets of 10 reps @ 55lbs
-incline reverse flyes - 5 sets of 10 reps @ 15lbs
-AB circuit
Thursday
-Elevated Deadlifts - 3 sets of 5 reps @ 285lbs
-Step-up lunges w/ knee raise - 5 sets of 10 reps @ 135lbs
-Leg curls - 5 sets of 10 reps @ 100lbs
-Barbell Calf raises - 5 sets of 12 reps @ 135lbs
-Ab cicuit
Glad Deload week is over...i've been anxious to hit the weights hard again and feel super relaxed and rested to do so.
-Stay Strong - JB
Wednesday, March 7, 2012
Before the throne!
"God can not be contained in this world, explained by our vocabulary, or grasped by our understanding" Francis Chan. from my reading to day Francis talks about two distinct glimpses of Gods heavenly throne room in Revelation 4 and Isaiah 6. John talks about his glimpse of Gods throne room in Revelation, and i am going to go toward the end of the description here. John say he sees twenty-four elders cast their gold crown before the throne and fall to their faces and say before God "you are worthy, our Lord and God, to receive glory and honor and power, for you created all things and by your will they were created and have their being" John goes on to describe four creatures never stop saying day and night " holy, holy, holy is the Lord God almighty who was and is and is to come" This is how great our God is. these are just glimpses of what he is like and how holy he his and how powerful he truly is. I hope for you guys and myself as well that when we thinks about God that this is what we feel, when we pray to him that we realize that we are coming before the almighty God. to much in our world to day i don't see people glorifying God the way we should be, or i see people totally forgetting how powerful, and holy he really is. so my challenge for you and myself as well is that when we pray and come before the almighty God stop and think for a minute " i am coming before the almighty God to talk to him" i challenge you not to rush into your prayers.
well with that said i had a great workout to day i did back a shoulders to day, i toke out dead lift to day because in am going to tire flips tomorrow instead of Saturday. but all went well in my workout to day, push hard like always. something else to add to day is that i was bless by God in getting some free Equipment to day from my high school i graduated from last year. i got a squat rack, two weight trees, a calf raises machine, and a back extend machine. thanks God for providing.
talk to ya'll later- mikey
well with that said i had a great workout to day i did back a shoulders to day, i toke out dead lift to day because in am going to tire flips tomorrow instead of Saturday. but all went well in my workout to day, push hard like always. something else to add to day is that i was bless by God in getting some free Equipment to day from my high school i graduated from last year. i got a squat rack, two weight trees, a calf raises machine, and a back extend machine. thanks God for providing.
talk to ya'll later- mikey
Monday, March 5, 2012
God is fair and just.
the workout went great to day i cut it down by one exercise, it was brutal but good. i feel like the best way for me to go about this program without over training would be to work out most mornings. so i'm going to give it a try and see if i will be able to get up and do it.
"crazy love" by Francis Chan, in my reading to day Francis talked about God being fair and just. God is the only being who is good, and can judge rightly. he talk's about how we tend to make our own sin not look as bad by making excuses. For example one might say "yes i am prideful but everyone struggles with pride" this does not make our sin ok just because everyone struggles with it. God says in Proverbs 8:13 " i hate pride and arrogance".we are not allowed to tell God how much he is allowed to hate the sin, or we are not allowed to tell him that our sin isn't as bad as others in the world. God hates sin!! Francis says " we have only to think of the cross, where his son was tortured, mocked, and beaten because of sin, OUR SIN." God hates sin and must punish sin and he is just and fair in doing do.
"crazy love" by Francis Chan, in my reading to day Francis talked about God being fair and just. God is the only being who is good, and can judge rightly. he talk's about how we tend to make our own sin not look as bad by making excuses. For example one might say "yes i am prideful but everyone struggles with pride" this does not make our sin ok just because everyone struggles with it. God says in Proverbs 8:13 " i hate pride and arrogance".we are not allowed to tell God how much he is allowed to hate the sin, or we are not allowed to tell him that our sin isn't as bad as others in the world. God hates sin!! Francis says " we have only to think of the cross, where his son was tortured, mocked, and beaten because of sin, OUR SIN." God hates sin and must punish sin and he is just and fair in doing do.
Sunday, March 4, 2012
starting tomorrow!!!!
starting tomorrow i am starting my workout program i have written up, and i am also starting to read this book "crazy love" by Francis Chan. each day after my workouts i will post how it went how i felt and also what i read that day in the book. so give me you feed back please on how you think this sounds.
Saturday, March 3, 2012
Saturday BEAST workout!
Howdy heemen! Over here at ISI we cranked out a sick beast strongman workout! Saturdays are our strongman workouts that focus on beast lifts that develop crazy functional heemen strength! So here it is-
Heavy tire flips- 750lbs, 3 sets of 3 reps, havent done them in awhile so reps were a little lower than I like.
Rope truck pulls- Pulled my truck while sitting in a tire 30 ft. 3 sets
15 foot pole climbs supersetted with log carry- 3 sets of 2 climbs with 100 foot log walk.
It was a shorter workout, but max effort. My forearms and hands are so swollen from all the grip work!
“No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it. Therefore, strengthen your feeble arms and weak knees.” Hebrews 12:11-13
Stay Beast,
-C-
Heavy tire flips- 750lbs, 3 sets of 3 reps, havent done them in awhile so reps were a little lower than I like.
Rope truck pulls- Pulled my truck while sitting in a tire 30 ft. 3 sets
15 foot pole climbs supersetted with log carry- 3 sets of 2 climbs with 100 foot log walk.
It was a shorter workout, but max effort. My forearms and hands are so swollen from all the grip work!
“No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it. Therefore, strengthen your feeble arms and weak knees.” Hebrews 12:11-13
Stay Beast,
-C-
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