“All profound things and emotions of things are preceded and attended by Silence. . . . Silence is the general consecration of the universe.”

Starting your day well:

  1. Have something to look forward to Plans with a friend are always good.
  2. Manage your mood: Don’t check your email. Do what gives you a feeling of control.
  3. Eat breakfast: If you eat nothing and end up killing someone, well… I hope it’s not me.
  4. Do something you dread: You’ve got the willpower. And you’ll feel so much better afterward. Shower singing counts!
  5. Send a “thank you” email: Yes, it’s that simple. Really!
  6. Plan how you’ll deal with challenges: Think about the worst that could happen and it probably won’t.
  7. Kiss somebody you love: If this makes you late for work, feel free to blame me.

The Importance of Sleep



Self Analysis:

1. Am I achieving my daily workout goals including weights, sets, and reps?
2. How am I feeling at the start and finish of my workouts?
3. How is my nutrition in all honesty? Am I following the goals for myself? How am I tracking my nutrition?
4. How is my overall sense of self including self-esteem, energy, mobility, resting heart rate when waking, and motivation?
5. What can I do differently for achieving better workouts and reaching current goals?

GOALLLLLLLLLS!!! (English soccer announcer voice):

1. Set short-term goals in writing.
2. Short-term goals should lead you to a long-term goal. Allow for occasional setbacks along the way, but regard them as learning experiences, thereby, turning those setbacks into a positive.
3. Set a training schedule and stick to it 
4. Take pain and fatigue as signs that you are working hard to achieve your goal, not as negatives.
5. Challenge yourself in training.
6. Devise your own, personal definition of success. It’s what you say it is, not what someone else says.
7. Believe in yourself and foster positive aggression in your training.
8. Listen to your mentor’s advice and apply it to your workouts.
9. Build strong self-confidence.
10. Take action!

In my opinion, getting VERY strong and muscular comes down to a few key variables:⁣
𝟭. 𝗣𝗿𝗼𝗴𝗿𝗲𝘀𝘀𝗶𝘃𝗲 𝗢𝘃𝗲𝗿𝗹𝗼𝗮𝗱⁣
– To get strong, you need to follow a program that facilitates progressive overload. If you’re not improving over time — be it the number of reps you do of a given exercise at a given load, the RIR of a given exercise (more on that below), or the intensity of the weight that you’re using, you’ll have a damn hard time getting stronger.⁣

𝟮. 𝗞𝗲𝗲𝗽 𝗬𝗼𝘂𝗿 𝗪𝗼𝗿𝗸𝗼𝘂𝘁𝘀 𝗖𝗼𝗻𝘀𝗶𝘀𝘁𝗲𝗻𝘁⁣
– Muscle confusion is a myth. To progress, you should be doing similar exercises each week and gradually progress on them. If you’re always changing up your workouts, you’ll be learning the “skill” required to perform the movements rather than making consistent gains in muscle mass.⁣

𝟯. 𝗥𝗲𝗽𝘀 𝗶𝗻 𝗥𝗲𝘀𝗲𝗿𝘃𝗲 (𝗥𝗜𝗥) 𝗼𝗿 𝗥𝗮𝘁𝗶𝗻𝗴 𝗼𝗳 𝗣𝗲𝗿𝗰𝗲𝗶𝘃𝗲𝗱 𝗘𝘅𝗲𝗿𝘁𝗶𝗼𝗻 (𝗥𝗣𝗘)⁣
– RIR/RPE is a great tool to ensure that you’re getting close enough to muscular failure to gain size and strength without getting overfatigued or risking injury. An RIR of 2 means that you had 2 “reps in reserve” (you could have done two more reps if you ABSOLUTELY had to). Similarly, an RPE of 8 out of 10 means essentially the same thing – you had two reps left until failure. In my opinion, RIR/RPE can separate the good lifters from the great ones.⁣

Many other factors go into getting strong beyond what I’ve listed above. However, in my opinion, these three concepts are critical to a well-structured training program.⁣

Recommended products to have on hand:

Ronin Wraps | BFR Occlusion Bands | Blood Flow Restriction Training https://www.amazon.com/dp/B07CQXDSQ5/ref=cm_sw_em_r_mt_dp_U_2wAIEbAZ9H14F


Marathon Adanac 3000 Digital Sports Stopwatch Timerhttps://www.amazon.com/dp/B014L4TXPS/ref=cm_sw_em_r_mt_dp_U_wxAIEbRJHDCF0
Bodyweight Resistance Fitness Trainer Strapshttps://www.amazon.com/dp/B0865L3Z9B/ref=cm_sw_em_r_mt_dp_U_g3MIEbZ668JYW


Supportive Gear:

Bench Blokz

Proloc Olympic Barbell Collars – Multi Sports, Powerlifting, Weighlifting
by LiftingLargeLLC
Learn more: https://www.amazon.com/dp/B00JKUB5BY/ref=cm_sw_em_r_mt_dp_U_GeNIEbM0YGN61

Foam RollerPhone Tripod, Portable Cell Phone Camera Tripod Stand with Wireless Remote, Flexible Tripod Stand for Selfies/Vlogging/Streaming/Photography Compatible with iPhone, Android Phone, Sports Camera GoPro
by ErligpowhtDirect
Learn more: https://www.amazon.com/dp/B07HR5T8ZD/ref=cm_sw_em_r_mt_dp_U_OvNIEbHDT3CBN

You’re gonna be okay

I know it’s all you’ve got to just, be strong
And it’s a fight just to keep it together, together
I know you think, that you are too far gone
But hope is never lost
Hope is never lost

Hold on, don’t let go
Hold on, don’t let go

Just take, one step, closer
Put one foot in front of the other
You’ll get through this
Just follow the light in the darkness
You’re gonna be ok

I know your heart is heavy from those nights
Just remember that you’re a fighter, a fighter
You never know just what tomorrow holds
And you’re stronger than you know
Stronger than you know

Hold on, don’t let go
Hold on, don’t let go

Just take, one step, closer
Put one foot in front of the other
You’ll get through this
Just follow the light in the darkness
One step, closer
Put one foot in front of the other
You’ll get through this
Just follow the light in the darkness
You’re gonna be ok

And when the night, is closing in
Don’t give up and don’t give in
This won’t last, it’s not the end, it’s not the end
You’re gonna be ok
When the night, is closing in
Don’t give up and don’t give in
This won’t last, it’s not the end, it’s not the end
You’re gonna be ok

When Do Heart Attacks Occur

Which Season Has The Most Heart Attacks?

Several studies have demonstrated that there is seasonal variation in heart attacks.

They are most likely to occur in the winter and least likely to occur in the summer.  This is not just true for heart attacks, but also other cardiovascular events. Several explanations have been proposed. Winter is associated with infections and derangements in cholesterol levels. The lower temperatures cause increased stress on the walls of the heart and reduced flow to the arteries that supply the heart. Winter is also associated with psychological stress, depression, and decreased activity.  In fact, researchers have shown people are most likely to die from heart disease over the Christmas and New Years’ period.

What’s The Most Likely Day Of The Week To Have A Heart Attack?

Researchers have shown that people are clearly more likely to have a heart attack on a Monday. In fact, the same goes for sudden cardiac death from life-threatening heart rhythm problems, and death from other heart diseases. These findings are mainly true for the working population and hold true for men and women; however, this may not be true outside of the West. There is some evidence that in the Middle East the peak incidence of heart attacks is on Fridays, and in Japan, it is during the weekend.  This supports an explanation that relates to the working week and related stressors. It’s possible that increased stress hormones triggered by the return to work can make heart plaques unstable and lead to a heart attack. There is no clear proof of that, however.

What’s The Most Likely Time Of Day To Have A Heart Attack?

It is well established that heart attacks are most likely to occur in the mornings and within the first few hours of walking. One study showed that you are three times likely of suffering a heart attack at 9am as compared to 11pm. Proposed reasons for this include increase surges of stress hormones on waking and also the blood being less thin in the morning, both of which have been demonstrated.  Also, the well-documented morning peaks in heart rate, blood pressure, and blood vessel tone may contribute.

Do You Need Help With Your Warm-Ups

Additional Warm Up Help

  • Foam roll your IT band.
  • Foam roll your adductors.
  • Glute/piriformis myofascial release with a tennis ball.
  • Rollovers into “V” sit
  • Fire hydrant circles
  • Mountain climbers
  • Groiners
  • Static hip flexor stretch

Upper Body Options:

  • Foam Roll with Med Ball on Bench (Pec, Lats, Tris, Front
    Delts) (Roll slowly and breathe deep)
  • Kneeling Thoracic Mobilization with Hands Wide on PVC
    Pipe on Bench, 1-2 minutes (10 Deep Breaths at Bottom
  • Overhead Press with Back Against Cage x 10 reps
  • Standing Pec Stretch with Band, 30 sec each arm
  • Static Lat Stretch on Cage (Single Arm and Double Arm), 30
  • Supine Internal Rotation Stretch with Hands Behind Back
    (with partner pressure on shoulders), 10 deep breaths
  • Kneeling Thoracic Extension and Rotation (Hand Behind
    Head), 10 each side (sit hips back on heels)
  • Kneeling Side-to-Side Pec Stretch, 5 each side
  • “Y”-Handcuffs, 8 reps
  • Drop Catch Rear Delt Flyes (Use 5lb db’s) x 6 reps
    supersetted with Plyo Push-ups x 6 reps

A sample of how I like to warm up with a compound lift like squat, bench or deadlift AFTER ACTIVE WARM-UPS:

empty bar x 20 x 2
? x 10
? x 5
? x 3
? x 1 (optional depending how I feel)

Note as the reps decrease there is an increase in weight BUT DO NOT WEAR YOURSELF OUT. Save it for the work sets

Assistance work that has high reps like 15-20 reps generally needs zero warming up because of the lighter loads.