Here I am, wrapping up week 6 of my 12-week transformation. I’ve got a huge smile on my face and I’m feeling and looking better than I have in a long time. I’ve been a very good boy keeping up with my routine up until week 5, and then, Uh-oh… I fell off the wagon. My diet went to shit, I missed two of my weight lifting session, and the best part about it, I don’t regret one second of it.
I took a trip to Krabi, Thailand, more specifically Ao Nang beach. It was an amazing adventure with my girlfriend. The perfect chance to recharge my batteries and jump back into the next week full of energy.
Ok, bragging time!
Since I live in Bangkok travelling within Thailand is cheap. I got roundtrip plane tickets to Krabi for about $90, room was about $30 per night, and after everything was said and done I only spent around $600. That’s for me and my girlfriend.
Here are some of the pics of our awesome time in Krabi. No, The weather wasn’t perfect (it’s still rainy season) but that means everything was discounted and there weren’t many tourist.
After getting back home to face the music…
Most people and a lot of my clients that I train would come back feeling defeated. They would regret eating junk food and drinking too much.
Hating yourself for breaking your routine is one of the worst things you can do!
Success is a journey, to think there won’t be bumps along the way is ludicrous. The purpose of accomplishing your fitness goals isn’t about depriving yourself and hating life along the way. It has to be something you incorporate into your life to make it better.
Health and fitness is all about enhancing your life, not depriving it. That’s why I went to Krabi I enjoyed myself and I didn’t think twice about it. Now I’m back ready to get started again with my routine.
One thing I’ve realized during this journey is…
Success isn’t avoiding failure, it’s overcoming it.
On the road to success, no matter how hard you try at some point, you will eventually fail. Whether it’s with your diet, exercise, or your sleep rhythm you will eventually mess up. The only thing you can do is expect it and move past it. Don’t dwell on it or feel bad. If you’ve made the conscious decision to change then you have to impress that upon your subconscious that this is who you are now.
“If you write a lie on a card and read it often enough you will begin to believe i.”
In my week 1 post, I wrote about goal cards. I strongly believe this can make a huge difference in whether or not you will succeed. With a goal card, all you do is write down what you want, how you’re going to get it, and when you’ll have it. It’s important to write it as though you’ve already achieved it
You can use this for anything, not just fitness. The most important thing is that you read it every day. every time you think about it, you should pull it out and read it. Believe it is who you are and what you’re reading is a reality.
Not only will it begin to change you mentally, it will eventually start to manifest itself into reality. All you have to do is believe in what you’re reading. If you don’t have one yet, what are you waiting for? do it now! But first, make sure you know exactly what you want, and be specific. how much do you want to weight, what body fat % do you want to be at, or what is your ultimate objective.
Next, I want to share with you another way to improve your results when it comes to building muscle.
Start doing big exercises at the beginning of your workout.
I’m not talking about simply bench press or squats, I’m talking about total body exercises that target a ton of muscles. These exercises include front squat to push press (pictured below), Romanian deadlift to bent over row, Snatches, cleans, jerks. All of these exercises target huge numbers of muscles and help stimulate muscle building hormones like testosterone. Not to mention they’re hard as hell and burn a TON of calories.
Try playing with different number of sets and reps ranges. As a general rule you should do between 25 to 50 reps of a given exercise per workout. Weekly you should do between 50-70 reps for each muscle per week. Make sense?
Let’s say I’m doing bench press on Monday. I enjoy doing heavy 5×5 sets so for that workout I would’ve completed 25 reps of bench which primarily targets the chest or pec muscle. Later that week I would need to do at least 45 reps of another exercise targeting the pecs. Or I could split it up into two different exercises.
To make sure I get the right number of reps in I could do a 3×15 for dips, incline press, or cable flys. I could also do two different exercises as a 3×8. I can make it complicated or I could keep it simple.
The most important thing is that I progress and use enough weight that I’m overloading the muscles with each set and each rep. To do that it really helps to stick to a set routine and track your progress. Even if that progress is completing one more rep with perfect form. As long as you continue to get better you will continue to grow.
Hope this helps, that’s all for today! Thanks for reading.
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