The only thing I could think about all day on Monday was China....
The only thing I could think about all day on Monday was China.
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Like I said before, I was taking my sister and [new] brother out to a celebratory dinner, aka all-you-can-eat meat.
I've been to China twice before , and to another Rodizio in Boston once, so to say I am a seasoned veteran , would be an understatement.
Monday was also my third upper body + sprint day. It went well, not going to lie. Heavier weighted pull-ups than last week, more weight on the dumbbell bench press, all in all it was a good workout. Harvey even stuck around to run the speed button for me on the treadmill, isn't he sweet.
I had my post workout, took Sage (my dog) for a walk, and prepared myself for the battle that awaited me, in the form of a 6:30 reservation for 3.
My sister and I don't navigate downtown Charlotte very well, so we got lost, like three times. Finally, we arrived (five-minute late), and we're led to our battle ground table for the next hour.
The first plate, we loaded up with veggies before sitting down to turn our token face-up, in order to let the meating commence. Sirloin, rib eye, bacon wrapped chicken and filet, grilled shrimp, sausage, and pork ribs flooded our plates, one at a time.
As the eating progressed, we never took to the salad bar for round two. Instead, we hunkered down and let the meat pour onto our plates, devouring eachsucculentpiece.
45 minutes into out conquest, Jacie and Jarod waved the white towel napkin, but I pressed on. Six times, I was asked if I had completed my meal, and if my plate could be removed from my cold white fingers. "Over my dead body" I replied.
When I thought I could no longer ingest anymore, I requested the pork ribs be brought out to the table, and I ate 6 more.
Let me put this in perspective for you. I was 170 lbs after my swim on Saturday, went for a 5.5 mile hike on Sunday, and weighed 178.8 lbs Monday night after rolling home from dinner. That, my friends, is how you do work.
Tuesday brought about my 2nd squat session.
Let's gear away from nutrition for a moment and talk strength.
Progressive overload is the simple, yet confusing, process of making someone stronger.
It's simple because the name tells you exactly what to do. Progressively overload the system (your body) so that it will adapt to the stress.
It's confusing because you have to put the process in your training without 1) ceasing to make progress or worse 2) over training.
Week One Squat Session:
If you do the math, you will see that I moved a total of 10, 110 lbs.
So, in order to overload my system this week, I need to beat 10,110 lbs. This can be accomplished a few ways. But the most common are:
- More reps same weight.
- More weight same reps.
* Notice, 18512=2,220, while 2358=1,880. *
* Added reps accumulates volume much faster (and higher) than added weight. *
We are sticking with the same rep scheme for the first four weeks, so I will need to beat those weights to add volume.
Week Two Squat Session:
Going into my last set, I had accumulated a volume of 8,620 lbs. This means I needed MORE THAN 1,490 lbs on my last set.
If I we're to only get 6 reps at 235 on my final set, 1,410 would be my poundage, and I would have NOT progressively overloaded. Do 7 reps, and I 1,645 would be the number, and I accomplished my goal of overloading the system. I was successful in all 8, meaning I added a total of 390 lbs this week. Good enough for me.
Now, had I dropped down to 225 for my last set because of fatigue, I still would have performed the proper total volume to make progress. In fact, I could have even performed 190 lbs for 8 reps, and still broken last weeks volume, which is perfectly acceptable.
People get wrapped up in needed to do more weight EVERY set, and they end up stalling out. Take a few minutes and do a little math. I promise it will be worth it in the long run. Just make progress, even if it's only 10 lbs at a time, and you will see results.
I hope all of that made sense.
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Posted in Pets Post Date 03/26/2017