Mental preparation

The single most effective strategy for dealing with a physical and mental challenge is preparation.  Not only will preparation ensure that are ready for the physical demands, but just as importantly it will help you with motivation, confidence and  focus to achieve your goals at hand.  If you can not picture yourself lifting it, you already failed an attempt at the lift.  My main concern when in the weight room is to focus on each set as it is the only one being preformed that day.  Mentally preform the lift then physically.  This behavior coupled with a structured program and an intense training philosophy will help you strive for improvement each and every day.

Today Tara and I hit up Golds Gym and a crowded one it was!  Really kept shorter rest periods and a slower rep speed on all sets.  Here's how it went.....

*Warm-ups excluded

DB Press- 1x12@120's / 1x10@140's / 1x8@140's / 1x6@140's*1x10@105's
Neutral Grip Incline Press- 4x8 (3-1-3-1 Tempo)
Low Pulley Flyes- 4x10

Hanging leg raise- 4x10
Machine crunch- 3x12
Ball crunch- 3x15

-Luke

Mean Greens

Since its St Patrick's day I thought I would talk about a real green drink I incorporate in my program.  It is called Natural Berry Flavored Greens from the brand name Barleans.  I am a firm believer in getting your nutrients from various whole food sources, but this is one thing that in addition can cover your grounds.  I have tried a few different kinds of greens supplements, but this is one that by far actually tastes good and really has a slight berry flavor.  It has a great nutrient profile and I usually drink it in the morning after my first meal, or with my post workout meal.  I get mine at Fred Myers, but you can pick it up at any local Health and Supplement stores.

Today Tara and I tore up the gym.  Kept it at a quick pace and really worked up a sweat!  Here's how it went.....

*Warm-ups excluded

Pulldowns- 3x10 / 1x10*1x8
Nautilus seated row- 4x8
Hammer Strength High row- 2x10 / 2x8
Stiff arm pulldowns- 4x10

Seated calf press- 4x10
Seated toe press- 4x10+

-Luke