1A -Neutral Grip DB Bench Press – 4×8
2A – Pull Ups – 4×8
2B – Single Arm DB Push Press – 4×8
3A – Lateral DB Raise – 4×8
3B – Face Pull – 4×10
4A – Close Grip Push Ups – 3×12
4B – Alternating DB Curls – 3×12
I WILL NEVER work out in the afternoon/evening again, other then cardio. Glad I got them in these week, but wow what a bunch of low energy crap. Early mornings are where its at!
“Success means doing the best we can with what we have. Success is the doing, not the getting; in the trying, not the triumph. Success is a personal standard, reaching for the highest that is in us, becoming all that we can be.” – Zig Ziglar
1A – DB Walking Lunges – 4×8
2A – Single Leg Squat RFE – 3×8
2B – Kneeling Pallof Iso – 3×30 seconds per side
3A – SHELC -3×12
3B – Ab Wheel Rollout – 3×12
Scissor Lunges – 2×20
Cross Body Mountain Climbers – 2×20
Blegh, gotta get off this messed up holiday night schedule. Got it in but it was mediocre.
“Everything you do takes you closer to OR farther away from your goals. Think about that before each and every decision you make.”
This turns out to be the secret of just about every really successful enterprise. Sure, you can copy one or two or even three of their competitive advantages and unique remarkable attributes, but no, it’s going to be really difficult to recreate the magic of countless little decisions. The scarcity happens because so many businesses don’t care enough or are too scared to invest the energy in so many seemingly meaningless little bits of being extraordinary.
via Seth’s Blog: A hundred little things.
1A – Pullups – 3X8
2A – Incline DB Bench – 4×8
2B – Single Arm DB Row – 4×8
3A – Standing Barbell Press – 3X8
3B – Decline Dumbbell Pullover – 3×10
4A – Renegade Row – 2×10
4B – Barbell Curl – 2×10
Squat – Pushup Ladder – 1 to 10
225lb Squats and Bodyweight pushups.
Solid and fun workout, not found of bunching up conditioning and weight training together, but since I slept in this morning I had to pile it together tonight.
“Young men are apt to think themselves wise enough, as drunken men are apt to think themselves sober enough.”
– Lord Chesterfield
Experience, statistics and future academic studies show the greatest opportunity in the stock market exists for those willing to think outside the box and accept the stock market for the giant pump and dump scheme it is…accept that these internet IPOs suck, financially and business-wise and their stock prices finally reflect that sucking.
Accept short selling for the wondrous thing that it is, embrace the effects of transparency and the viral/efficiency nature of the social web and above all else, learn to profit from this new reality rather than being suckered by those who twist the truth for their own benefit, not yours.
via Why Internet IPOs Like Zynga Inc. (ZNGA) & Groupon Inc (GRPN) Are Failing.
Not a secret, often overlooked:
“Keep your promises.”
If you say you’ll show up every day at 8 am, do so. Every day.
If you say your service is excellent, make it so.
If circumstances or priorities change, well then, invest to change them back. Or tell the truth, and mean it.
If traffic might be bad, plan for it.
Is there actually unusually heavy call volume? Really?
Want a bigger brand? Make bigger promises. And keep them.
via Seth’s Blog: The simple first rule of branding and marketing anything (even yourself).
Random lower body stuff:
– Walking DB lunges
– Single leg RFE Squat
– SB Ball Leg Curls
– Ab wheel rollout
– Scissor Lunges
– Cross body mountain Climbers
Solid for an afternoon session. Scissor lunges are my new most hated exercise…
How I have been able to do what I have done has been a result of a daily pursuit of goals put together for decades in a row. When you are a “daily,” it is amazing how much you can accomplish in a couple of decades. The secret is not about talent or ability. The secret was hidden in the little things I was able to do daily that others were not willing to do. In the end, the secret is quite simple to understand: If you want to lose weight or body fat, eat right daily. If you want to be more physically fit, exercise daily. If you want to be a more technical at whatever it is you do, train something technical daily. If you really want to be a better writer, reader, dancer, parent, worker, etc, you have do those things daily for decades in a row.
via Are You Daily or Occasionally?.