Start Your Mission

What is it to have purpose? What motivates you each day to stand up and take on the challenges life throws at you daily? It has to be something that burns deep within you to give you an edge over everyone else. The things that separate you from your peers must be the drive within you to better yourself each and every day. This life can’t be a compilation of hobbies to pass the time and “amuse” you. You have to find something, anything you deeply enjoy, love, or just something you’re good at and let it take over your time. Make it an obsession. Make your thoughts and actions be a part of your goal(s). when it is all said and done we all have a limited amount of time to pursue our dreams, as morbid and crazy as that may sound. You can’t be so passive that you let all the opportunities life throws at you pass you by because you’re scared, uncertain or unwilling to push. Each day should be an improvement from the last no matter how small and no matter what it is. Obviously, all I write about is gym life related stuff, but that isn’t all life is about. For me, it is a large portion of what I do, but you can take whatever dream you have and turn it into reality if you put in the work. Life isn’t easy, it will knock you back and put you in your place a lot, believe me it will a lot, but it is how you persevere, endure and brave the challenges that really mark your chances of success. Not everyone will succeed, and that is where heart, determination, work ethic, skill, talent, drive, persistence, motivation and courage come in to separate the dedicated from the wannabees. People will drag you down, tell you how dumb your goals are and how you should be “realistic”, but honestly the hell with those kind of people. They are the ones that are too afraid to push and pursue any real mission, or goal because they are too afraid to fail. Failures happen, and it isn’t the end of the road. People don’t have perfectly paved roads to their goals. Hardship will come and go like the night sky, and I mean that as they appear and disappear often. You have to have a drive to succeed and accomplish each milestone or daily mission to truly make it wherever you aspire to be and to build character. When it comes down to it, I’m not successful either. I’m not where I want to be at all in life, but I have the determination and vision to continue along my path that I have traveled long and hard down to do what I set out to do. As clichéd as it may sound it really isn’t how you start but how you finish. I would like to think it isn’t where you start, but where you finish. Everyone has a past, and some may be prettier than others, but in the end it is what you do in the now, today, this very second that will propel you past the New Year’s Resolutioners, naysayers, and cowards to have a more legitimate shot at your goal, mission, or dream.

This week has been a pretty great week for my 120 goal. As promised I will release my Day 7 Leg day, just in case anyone wants to attempt a new workout, or just to view my reps and weight used, either is fine. Logging each workout has been extremely beneficial for creating new workouts in the future. I decided to label it strictly and each entry includes “Day: Number, muscle group being worked, each exercise being performed with weights and reps to be filled out as you go along, a cardio section that includes Calories burned and duration, Calories consumed for the day, Protein consumed, Fats consumed, Carbs consumed, and an “overall Comment” section I use to describe anything noteworthy to improve on, or if the weight moved well, or just anything really” for this posts purpose and to keep ot relatively short I will post on my workout with the exercise, weight used, and reps performed.

Be sure to follow me on IG: _absher_, snap: absher97, and twitter @_absher_97 for details, daily posts and blog previews.

Leg Day:

Squats: 8X8 at 225

Leg extension/curl: 130/100×10 other 5 sets 180/140x 10

Straight leg Deadlifts: 205x8x2 and 225×8

Leg Press: 545×10, 565×10, 585×10, 585×10, 585×10

Lunges: 4 sets of body weight for a distance of 20 yards each

Front squats: 135×6, 185×6, 185×6, 185×6

Cardio: 25 minutes of a stair stepper that burned 512 Calories

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Announcements and New Recommendations

Hey guys!! Once again, it’s been a week or so since I have last posted, and I have a few new announcements to make.

First off, instead of free lancing my cut I decided to add some pressure by limiting it to a 120 day cycle, which will be fun. It helps me push harder each day, and value them as they are from a workout and dietary point of view. The point of it is to push myself on a daily basis, and it helps me keep intensity instead of having a “get there whenever” mentality. At the end of the day it is still a “you vs you” system regardless of how you organize it, but this way helps me, and I highly recommend you all to give it a shot. Those 120, 16 weeks, or 4 months (however you want to classify it” can propel you to your goals with outstanding results and a new outlook on time. When you consider it four months isn’t a long time, but it can give you results that will last a long time. To make this cut even more intense and rewarding I will completely cut the weekly cheat meal out until it is complete. Cheat meals are fine and great, but they do hinder results to some degree and I want the best results possible. I will do a follow up on how cutting out the cheat meal worked for me and if I noticed any difference without it.

I have also decided to start logging my workouts for the rest of my 120 cycle. Logging your workouts is a great way to observe your progression and to visually see where your weaknesses are. I recommend it to anyone, and if you have a Calorie tracking app you could even log it into your workout log. That way if you aren’t on your desired pace you can look back on your previous work, and make adjustments where they are necessary, instead of “winging it.” I am on day 7 right now, but I still have a ton to go so I will start adding my work out of the day on the end of each new post, just to benefit anyone looking to try a new work out.

On top of all this I am going to incorporate more variations to my routine. My lifting routine will vary week to week, but the rep range will stay consistent, and the same for my cardio routine. It will still be 30 minutes to an hour but I will do different things just to keep it interesting and challenging at the same time.  The variations are a way to get out of a strict routine. Routines that are repetitive eventually get boring, and nothing ruins results and progress like a boring routine. You must enjoy what you are doing to get the most out of it. If you don’t enjoy it then you will eventually give up. Enjoyment doesn’t mean easy, it should always be a challenge. If you aren’t challenged, then you are wasting your time.

To give credit where it is due the idea comes from one of my favorite youtubers, Nava the Beast, I would highly recommend anyone looking to get fit, watch motivational videos, or enjoy military related content to give him a subscribe.   

That is pretty much it for the announcements. I will do weekly updates on how this cut is going and how the anti-cheat meal benefits me, until then make sure to give me a follow on snap, Instagram and twitter for updates on motivation.

Instagram: _absher_

Twitter: _absher_97

Snap: absher97

 

 

Fitness Blog 5: Updates, tips, and motivation.

Hey guys! It has been a while since I’ve posted with school and workouts I don’t have too much free time. This is just sort of an update on me and how I’ve managed to succeed thus far into my cut.

Time: I spend on average two and a half hours in the gym per day. I usually warm-up, lift high volume for my muscle group of the day and do an ab routine within the first hour and a half, and as you all know I spend a solid hour doing high intensity cardio every day that I work out.

Style of Lifting: as mentioned above I tend to do high volume now. It is different than my strength workouts, but it is more beneficial to my goals. I do sets ranging from 8-12 reps with a 30 second break in between sets. On chest day for example I will do Bench press, Incline barbell press, Cable Flies, decline Dumbbell press, and dumbbell pull overs. A workout that short would only take 45 minutes tops, but I like to add some machine work in there for the added benefit.

Cardio: my cardio is pretty straight forward I just go at it for an hour. It doesn’t really matter what machine, or cardio workout you do as long as you push through it. I recently read that doing sprints, and other fast twitch exercises before your distance runs is more beneficial for fat burning. I will try it out and see how I like it and give a follow up on it in the upcoming weeks.

Diet: the hardest part for me so far is maintaining a strict diet and not falling to temptations. I have done a solid job so far. To be completely honest I wouldn’t have made it as far as I have if it wasn’t for my Calorie tracking app, called “My Fitness Pal.” I’m telling you it is a great tool for anyone looking to enhance their diet. I also decided to check into some simple concepts that make dieting even easier. Going relatively low on Calorie intake can make you feel empty and fatigued because most of the time people continue to eat their everyday meals. If you eat a 12oz Ribeye steak that will generally cost you around 750 Calories on average, and if you consider a cup of Broccoli it only contains around 31 Calories. I went ahead and did the math and with those numbers you could consume 24.19 Cups of Broccoli instead of that steak. Now obviously, we are assuming a perfect world and ignoring Macronutrients for a moment, but just given those numbers one could see how eating carelessly could make you feel hungry. I’m 100% positive that 24 cups (if you could eat that many) would be way more filling and a higher volume than the steak. So, just choose foods that aren’t so Calorically dense when dieting, it will save your day from my experience.

I have managed to increase my number of pull-ups by nearly double, cut time off of my mile and somehow increased my bench press while managing to cut around 35 pounds since my last weigh in. my mindset has been pretty fixed. I just continue to think of the long term and not allow lazy thoughts to creep into my mind. I continue to think that today is the day now is the time, because you aren’t guaranteed tomorrow. You might as well make the most out of your day that you have, and make it something special. Each day is a blessing and opportunity given to us by God to better ourselves, and maybe even help someone else along the way. Remember, losers wait for the right moment, but winners make the moment right.

Be sure to follow me on Instagram, twitter, and snapchat to stay updated on new posts and to ask me any questions you may have. Go out and make today great, and make the moment right.

Instagram: _absher_

Twitter: _absher_52

Snapchat: absher97