Motivation

Barbell Floor Press Challenge Week 5

 

 

 

by

Joseph

Last week was a good one in that I got some pressing in. I'm going to lay it out for you now.

 

Monday, October 9, 2017

135x6x1

255x5x1

255x1x1

225x5x1

225x4x1

225x1x1

225x3x2

225x4x1

 

I felt that I could floor press 255 instead of 250 so I went for it. As you could see, I got off to a good start, but DOMS kicked in big time. I didn't want the exercise to be a fail, so I reduced weight down to 225 and did multiple sets at that weight. As always, I pressed with my legs fully extended, making sure that all of the work was done by my upper body.

 

I'm going to the gym later today, I'll go for 255x5x2 and then press 225x5x5 and see how that goes. I pulling these sets out of my head as I type this because I know that I can do it.

I'll keep you posted.

 

But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14

 

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Barbell Floor Press Challenge Week 4

by

Joseph

I did a little better last week. I had a bit more rest and this helped somewhat. I hit the gym last Monday and did a okay.

 

Monday October 2, 2017

 

135x6x1

250x5x1

250x4x2

250x2x1

250x5x1

Although I had planned to do 250x5x3, I wound up doing more sets. I felt pretty good about it.  So, I decided to do more floor presses on Friday. This is how it turned out:

 

Friday October 6, 2017

 

135x6x1

250x5x1

250x1x1

250x3x1

250x1x1

250x1x1

 

I didn't do quite as well as I had at the beginning of the week. In addition to the floor press, I do horizontal cable rows, shoulder shrugs, farmer's walk, monkey bars, dumbbell squats, one arm dumbbell rows, etc. Some are done on the same day that I do the barbell floor press, while other exercises are done on alternate days. 

As always I keep my legs extended so as to place all of the work on my upper body. 

Next week, I plan on 250x5x3. I'll keep you posted.

 

But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14

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Barbell Floor Press Challenge Week 3

by

Joseph

 

I didn't do very well this time. As you know, I planned to do three sets at 270 pounds, based on my 295 pound one rep max, this is entirely do-able. My body's strong enough for it, my fitness and conditioning have prepared me for this. But, hitting the gym with less than five hours sleep a night can put a damper on well-laid plans.

Here's how it all went down:

 

Monday September 25, 2017

135x6x1

270x3x1

245x1x1

225x5x1

 

I went into it tired, barely completing 6 reps at 135 pounds. I did 270 pounds because I knew I could do them even though I wasn't particularly enthusiastic about it. I knew I wasn't up to doing two more sets at that weight so I reduced the weights to 245 pounds then down to 225 pounds.

So, what's the plan for tomorrow? I'll do 250x5x3 after getting what I hope to be a good night's sleep.

I'll keep you posted.

 

But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14

 

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Barbell Floor Press Challenge Week 2

by

Joseph

Last week I decided to challenge myself to increase my barbell floor to 400 pounds by December 15, 2017. I'm off to a good start, and I'm posting my results from week 2.

Monday September 18, 2017

I started out with a warm up set then went right to work.

135x10x1

250x6x1

250x4x1

250x3x2 

250x2x3

The lifts were all good. I set the safety pins on the floor so that if I failed in a press, the bar would be prevented from landing on my chest. My legs were extended and I executed full arm extension during each press. I was very pleased with myself. 

I followed up with horizontal seated cable rows at 210 pounds and this combined with the floor presses lead to DOMS.

I attempted more floor presses on Saturday September 23, 2017 but it didn't go so well.

135x6x1

270x1x1

260x1x1

245x1x1

In other words, I got as far as one rep at 270 pounds but no better on the other lighter weight presses. That's okay, though. I had very little sleep and was not in the right mood for the floor press. I rounded out with horizontal cabl rows at 210 pounds, lateral pulldowns at 150 pounds and seated dumbbell overhead presses with 55 pounds in each hand.

The take away lesson is that you've got to be in the right frame of mind whenever you lift. 

I plan to do 270x3x3 on Monday September 25, 2017. I'll keep you posted.

 

But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14

 

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Face Your Fears

Face Your Fears

Submitted by: Sandra Prior

It may be a natural response to avoid what we find scary - but that doesn't mean it's the best response. When people with phobias dodge whatever it is that fills them with terror and anxiety they usually compound the problem - sometimes to such an extent that it eventually cripples their lives. And that is worth avoiding.

Specific phobias (excessive fear related to exposure to specific objects or situations) can affect up to one-third of the population at some point in their lives. Data released last year from a Stress and Health Study conducted nationally from January 2002 to August 2004 shows that 9,8% of Americans will suffer from agoraphobia (excessive anxiety about being in places or situations that may cause panic attacks) at some time in their lives and 2,8% will suffer from social phobia (the excessive fear of experiencing humiliation or embarrassment in a social context).

Despite this frequency, few people seek treatment. Most people only seek treatment when the phobia becomes severe and interferes significantly with their personal lives, career or interpersonal relationships.

Panic Mode

The definition of 'phobia' is 'a persistent, irrational fear of a specific object, activity or situation that leads to a compelling desire to avoid it'. This 'solution', however, soon becomes part of the problem. Avoidance and control behaviors become a handicap, forcing people to use up time, energy and attention that could be better spent on other things. People with a phobia become adept at avoiding that phobic object or situation so they never face the fear, which then becomes more intense and causes the avoidance to be more extreme.

Gradually the sufferer's life may become increasingly restricted and governed by the phobia. For example, socially phobic people learn to avoid social situations that lead to anxiety. They may eventually avoid public-speaking engagements, eating in public or using public toilets. Over time the person avoids almost all social encounters and may even become housebound.

A phobia may also become inclusive of other things related to the phobic object or situation. A person who has a phobia of furry dogs may start to fear anything furry, and then can't even look at a picture of furry dogs or other furry objects. As more and more situations and objects are avoided, the sufferer's world starts to close in.

When phobic disorders go untreated they can lead to secondary conditions such as depression, other anxiety disorders, substance abuse and even suicide. Many people with social phobia become dependent on alcohol or sedatives and use them to reduce their anxiety.

Face the Fear

Two popular treatments for phobias are Cognitive Behavioral Therapy (CBT) and hypnotherapy. There is no good evidence that hypnotherapy is an effective treatment for specific phobias. CBT, however, is useful in the treatment of both specific and social phobias. With CBT, people are gradually exposed to their feared situations, beginning with the situation they fear the least. In people with social phobia, CBT can be used to correct dysfunctional thoughts about fear of failure, humiliation or embarrassment.

With CBT it's important that exposure is graded and repeated, as forced and quick exposure is likely to reinforce the phobia. Treatment is also not dependent on knowing the cause or root of the phobia. By just recognizing and diagnosing the symptoms, treatment through CBT can be very effective.

About the Author: For more articles on sexual health subscribe to Sandra Prior’s online newsletter at http://intercell.shacknet.nu

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What's Your Excuse for Not Being Successful in Life?

What's Your Excuse for Not Being Successful in Life?

What's Your Excuse for Not Being Successful in Life?

By: David Neese

Excuses! Excuses! When we fail to do something we are expected to do, we almost always have an excuse for it. However, if we analyze it closely, an excuse is a self-destructive alibi for having failed to do something, especially when it involves attaining a goal. Instead of trying to persevere in finding ways to continue achieving a goal, some of us resort to excuses.

Even a handicap cannot be used as an excuse. Many handicapped but determined people have become achievers and champions. Instead of using a handicap as an excuse, let us turn it into an asset. Let us explore this further.

A handicap need not be a reason for failure. On the contrary, a handicap can be a reason for success. People with a handicap always have an offsetting strength that allows them to overcome problems better than others.

A person with a handicap has one obsession - to lead a normal life. Depending on the handicap, a person would prefer to be as independent as possible. So he struggles and finds ways to overcome his impediment. When he is able to achieve his goal, this raises his self-esteem. In turn, he inspires others.

Everybody has handicaps in varying forms and degree. That is why; it requires effort and determination to overcome them. Handicaps can either be physical, financial, or emotional. And they can either be real or imagined.

Whenever we look at a handicap, we almost always look on the negative side only. It's about time we take a look at the positive side of it. The positive side may be the difficult side, but it's the one worth looking into. It's the side that is going to lead us to excel in life.

If you think your handicap is physical, like having a weak body, you can counteract this through proper diet and training exercises. As long as the physical parts of your body are intact and mobile, there's no reason why you cannot make it strong and useful. Why? Even those without a leg (for example) can be made to walk or run normally. With the advancement of science, artificial legs can help a handicap function with great mobility.

It your handicap is financial, then the more reason you have to rise above your present status. And if your financial status limits your educational attainment to improve your life, the school is not the only place to learn. Certainly, there are help centers to get you started even from zero level. Once you are initially warmed up with the basics of an education, the rest is up to you. Make use of libraries. Once you are educationally equipped, use your brain and come up with creative ideas to improve your life.

If you are emotionally disturbed with negative thoughts, it is like you are sitting on a chair with wobbling legs. Try sitting on a chair with sturdy legs; meaning, look at the bright, positive side of life. Put aside negativity and start thinking positively. The only one who can stop you is yourself.

If your handicap is a combination of any of the physical, financial, or emotional type, congratulations. You should strive more to overcome them, because a double layer of perseverance results to more than double the achievement. Where the odds are greater, the prize gets much bigger. After all the efforts you have exerted, the prize of success shall be a well-deserved one.

So what's your excuse for not being successful?

 

Author Bio
David Neese is a real estate investor, hard money lender, small business owner, ecommerce marketer, writer, motivator, father and athlete. David offers a free Ecourse on quick start strategies for getting started in real estate investing that is delivered via email and tele-clinic at: www.freerealestateinvestingcourses.com and you can find more information about David at: www.digitalsuccesscoach.com.

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Devotion

by

Joseph

You're devoted. You don't let the bad things defeat you. When the bad things knock you over, you get back up again. Stay devoted. Remain undefeated. Dark forces and obstacles can not keep you down; you will make it because God is with you. 

 

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Higher and Higher

by

Joseph

 

While most others flail their hands in frustration at the onset of a problem, you remain calm and look for viable solutions. You know that any obstacle can be overcome and whereas others sink deeper and deeper into despair, you rise to the challenge and take victory in your hand, and go ever higher and higher.

 

Always hold onto hope and push forward. Always go higher and higher, and leave the naysayers behind.

 

But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14

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The Load

by

Joseph

 

We each carry a load, such is life. We can't leave it by the roadside or hand it off to someone else. Some folks shirk their load but that the end result is emotional atrophy. Those who carry their load become stronger, they develop endurance and emotional power which ultimately makes them survivors. 

You are strong because you have always carried your load. Your spirit is indomitable and you are a champion in your own right. You carry your load.

 

But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14

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You Are Loved

by

Joseph

 

When things are becoming increasingly more difficult, never lose heart. Always remember that you are not alone. Always remember that your struggles and your pain are shared by those who love you. 

Life will never be easy, but the challenges are surmountable and you have great value to God. Remember humility and compassion are virtues. Remember that you have fantastic gifts and much to contribute in life.  And always remember that your loved ones will never leave you.

Always remember that you are loved.

 

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