Consistency Become Courage

We are all guilty of taking on too much too soon and burning out or getting overwhelmed.  The most successful selling fitness and weightloss programs are the  ones that are marketed as the most extreme. Lately, there has been a trend towards truth in advertising: extreme efforts will produce extreme results.

That's great, but I've chosen a path of consistency.  I see my progress over the last decade and I am happy to say I am not the same man.  Most of my progress has come in the last 2 years, and much of my transformation has been spiritual and cognitive.  Christ has been growing his roots deeper and deeper into my heart, which has allowed my thoughts to become different. Panic, anxiety, and self destruction are no longer my go-to choices or reactions. Consistency of prayer has led to consistency of spirit, whcih led to consistency of thought, which led to consistency of action.  I no longer fear success or failure.  I fear only God, in the healthy reverential sense.

So  what now?  NOW, it's time to become courageous! My mind, spirit, and body are ready to take on a more challenging plan.

I want to finally do everything necessary to get lean.  No gimmicks. No lying to myself  or others. No water-loss tricks for short term gains. But I'll NEVER sacrifice strength and power for  abs or some other aesthetic.  So the plan is simply this:

Mondays and Thursday:
  • basic whole-body lifting
    • always start with some functional abs work (e.g. toes to bar)
    • next up: low-volume clean & jerk or variant
    • basic compound lifts: press, pullup,  bench, row, squat
      • 5-3-1 where appropriate
  • Kettlebell WOD
    • hard-core conditioning MetCons
    • brief but INTENSE!!!!!
  • Treadmill intervals
    • start slow and few
      • 5 rounds of 1 min walk / 1 min jog

Tuesdays and Fridays

  • Biceps and triceps till these twig-like appendages GROW
    • Heavy sets on Monday
    • Lifter sets but higher intensity on Friday
      • tri-sets, strip-sets, static contractions, really slow negatives
    • high volume both days
  • Treadmill Intervaals same as Mon and Thu
That's  it.  Nothing fancy.  Just MUCH harder more fatloss focused work.  I'll also be doing T25 consistently in the  evenings and running where I can find the time.

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