Health :: Fitness :: Exercise :: 1-10-21 DONE
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This workout is so simple; it might piss you off; because it works!
You absolutely MUST start by doing pushups, first thing in the morning; right out of bed. 21 push-ups. Break it up into 3 sets of 7 if you have to. Everyday ... No exceptions. If you forget in the morning, do it as soon as you remember.
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The funny thing is; eventually, you'll forget to do the pushups, then, you realize, you actually did the gym workout today even though you forgot to do the pushups.
Motivation
Initially, motivation comes from the desire to change ... to improve; however, the pain of staying consistent with an activity that is physically painful can holds us back. By dialing back the pain, just enough to where it's still effective at building muscle, it's easier to be consistent which gives athletes time to feel comfortable and get enough impactful results that it's worth continuing and more importantly, the quality of life improvements should make it obvious that continuing is the only right answer.
- Dumbbell arm curl x 21
- Incline crunches (center) x 21
- Leg Press (6-45 plates) x 21
- Pullups (14/15) + 4
- Incline crunches (right) x 21
- Bench Press (2-45 plates) x 21
- Dumbbell arm raises x 21
- Incline crunches (left) x 21
- Glute Raises (1-35 plate) x 21
- Dumbbell overhead press x 21
There's nothing more important to ensuring success than consistency. This program requires it. Everything else in the program is flexible and negotiable, because, none of that stuff matters as much as consistency. There are no surprises here. What actually works; every time; is consistency.
If you know for a fact that you can handle the consistency, then, you will succeed in achieving your goals.
It doesn't matter when you start. What matters is that you start. Rome wasn't built in a day. Your journey starts the moment you discover that making progress every day and making note of it is the key.
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- Bulk: Diet Bulk, Workout
- Cut: Diet Cut, Workout
- Workout
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- Glute Raises (1-35 plate) x 21
- Dumbbell overhead press x 21 [1x7] (2-20lbs dumbbells)
- Pushups
- Incline crunches (right) x 21
- Dumbbell arm raises x 21 (3x7)
- Pull/ups (7)
- Incline crunches (left) x 21
- Leg Press (4-45 plates) x 21
- Bench Press (2-45 plates) x 21/21
- Pull-ups (15)
- Dumbbell arm curl (2x20 lbs) x 21
- Incline crunches (center) x 21
- Impatience
- Inconsistency
- Boredom
- Settling for poor & painful experiences
Pain tolerance is the ultimate double edged sword because a high tolerance for pain can lead to higher levels of success if applied strategically; however it can conversely affect a person's ability to let go when conditions are not great but not terrible...a perfect recipe for mediocre outcomes.
It's better to get in one great set and leave than to stay for the entire workout and hate every second. No, do the one tough set like a boss and then go for a walk if you want to.
Here's what we do. We punish ourselves for having a goal.
We're programmed to default to this way of thinking.
https://youtube.com/shorts/oGizr78GUNo?si=2o4-Zckag1WuECm9