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catherinegraceo · 1 year

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How To Heat Up Your Life With Cold Water Plunges!

"If you have a very hot experience then shock yourself with cold water, it's very very good for the nervous system.” Gwyneth Paltrow Tweet The new year comes and goes, and oftentimes, with it go our resolutions and our willpower to change our lives. NOT THIS YEAR, baby! I’m going to tell you how to energize and heat up your life … with Cold Water Plunges!There’s loads of research on the benefits of cold water plunges. I could sit here and spout the scientific benefits (which I will at the end for all you research geeks like me!) but the truth is that the best way to find out how something as simple as cold water can change your life is to TRY IT FOR YOURSELF. C’mon! Don’t be a chicken!Cold water plunges are EXPERIENTIAL! Once YOU experience the power of cold water to change your life, you’ll keep coming back for more.Moving up to Seattle and the shores of the Puget Sound was a dream come true. I had been dreaming of living on the water my entire life. When I was 13, my father bought a condo in Key Largo. It was right on the water. Our evenings were spent oohing and ahhing over magical sunsets that felt like they took place right in our living room. That little condo overlooking the bay would live on in my heart long after my parents divorce and their decision to let go of this little gem in the islands.When I found the teeny tiny home I live in today, I knew it was magical. Rainbows and double rainbows flood my living room with color, beckoning me to run outdoors jumping for joy as the little girl in me would spark to life.http://catherinegraceo.com/wp-content/uploads/2023/03/Video-Jan-08-2023-4-00-31-PM_Sub_01.00.mp4My pup and I would spend endless hours walking the Sound at low tide, when the waters would recede and the Sound would give way to long walks and pockets full of seashells.One thing that would both puzzle and entice me on a daily basis were the cold water swimmers. You couldn’t miss them as each one would wear a giant orange buoy tied around their waists as they plunged into the icy cold water (a chilly 47 degrees year round) swimming til their heart's content. I would stare in awe and bewilderment as they left the water with only an itsy bitsy swimsuit, rarely reaching for a towel or a coat for warmth, simply standing on the banks of the Sound looking happy and peaceful. I was puzzled by the lack of shivers or any sign of discomfort. Their demeanor was just the opposite. It was pure bliss. And, I wanted some of that!Fast forward over two years and I finally took the plunge! It would take a new year and a 30 Day Challenge to inspire me to experience those chilly waters for 30 days straight and, most importantly, to understand the magic of a cold water plunge.One of my favorite books of all times is by Dr. Joe Dispenza, “Breaking The Habit of Being Yourself.” This book is centered around the idea of pattern interrupting. When we interrupt lifelong patterns and habits - all those things we do on a regular basis that ultimately become who we are - WE CHANGE THE HABIT OF BEING OURSELF! That, Beauties, is cold water plunges in a nutshell!If you want to break the pattern of being yourself, try a cold water plunge! I don’t think I’ve ever experienced something as simple as cold water that was also so massively life changing.Cold Water is LIFE!

Or, cold water gives you life - and energy - and health - and wellness, and happiness, and … you get the picture.Sure, you can look up the science as to how cold water improves your immune system or how it oxygenates your lungs forcing you to breathe more deeply. You can read the research and learn of the endless health benefits of cold water plunges. OR … you can experience it for yourself!Today, I’m addicted. I’ve become a cold water plunge groupie who’s hooked on the feeling! The irony is how cold water FIRES ME UP. It helps me tap into my fierce side. It supercharges my willpower. It shows me every single day that when I tell myself I can’t do something, that it’s only my mind doing the talking and not the true me. Cold water shows me that I can do anything. And, most importantly, that I CAN BE ANYTHING.After all, it’s the culmination of our habits - our doing - that has the power to change our BEING!Don’t believe me. That’s okay. How about trying it for yourself? Give cold water plunges (or showers or ice baths) a try for 30 days straight and, then, come on back and tell me how you feel. I bet you’ll become a believer!Here are some fabulous resources to learn more about the science, research and benefits of cold water plunges:William Hof - The Ice ManThe Huberman Podcast - Using Deliberate Cold Exposure For HealthGoop - Cold Water TherapySo, are you ready to take the plunge?https://www.youtube.com/watch?v=nBtDsQ4fhXY Read the full article

#AgeDisrupting #aginggracefully #empowerment #Inspiration #wellness #Women

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vipromania · 1 year

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How To REPROGRAM Your Mind To Break ANY ADDICTION In 9 Days! | Dr. Joe Dispenza

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genniece · 2 years

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🌴Seeking a new way to grow? 👋🏾👋🏼Maybe just looking for like-minded friends and associates? ✨🕉☪️⚛️✝️✡️ Sick of religion getting in the way of your communion with God? 🌊Do you live in the Magic Valley? Go to Facebook page Resolve- A Whole Life Agency and 'Like' it for daily events, videos and Fellowship. Also, I facilitate a daily meditation and trans-denomenational worship gathering from 8-9 am daily at the Magic Valley Fellowship Hall. Meditate Magic Valley (step 11) You DO NOT have to be in recovery from any substance, this just happens to align with step 11 of the AA 12 step program. Myself, I was an alcoholic and I still struggle with the feeling I get when I self-sabotage; meaning I will create situations in my life I have to recover from, pay for in some way, or make excuses and apologies for. 🤔 what are YOUR addictions that don't serve you anymore? Come and find out! Monday, October 31, we will be starting the book "Breaking The Habit of Being Yourself" by Dr Joe Dispenza so pick up your copy before then. Also, please download your free copy of ACIM "A Course In Miracles", or purchase a hard copy at Barnes and Noble. No matter what day you start with us, or how many days a week you show up live, this will be your daily reader and activity book for the group. I'm so excited to meet you! I love you, my darlings. See you in an hour. #magicvalley #recovery #thisistwinfalls #aa #na #ca #sa #selfsabotage (at Twin Falls, Idaho) https://www.instagram.com/p/CkLXtq0OkM3/?igshid=NGJjMDIxMWI=

#magicvalley #recovery #thisistwinfalls #aa #na #ca #sa #selfsabotage

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jmwriters · 2 years

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Sharing an “Aha!” Moment…

It was 10:35 am this morning and I had just finished a half-hour conference call I’m on every morning with other businesswomen from around the country. It’s a combination coaching, accountability and prayer call. I love it!

But I’ve been feeling frustrated lately – even though I’ve been doing all the right things as far as “filling my pipeline” (making new sales contacts) and reviewing my goals each morning and night; following other “success tenants” – because I’m still not seeing results.

There’s a “Slight Edge” Principle that says if you do just a few things consistently – every single day – that effort will compound over time and produce results.

But there’s a period of “doing the do” that you have to put in before you start to see the measured results come back to you. That’s where I’m at – in the middle of the new course of action.

My mentor and Elder, Pa’Ris’Ha Taylor, reminds us, it usually takes 90 days to show results…and A LOT of people quit before they reach that point of return.

So, when I got off the call, even though I love the energy and the camaraderie and the coaching, I was feeling restless. I’ve been feeling restless for a while now.

I began pacing rapidly back and forth between my kitchen and living room – which in a one-bedroom apartment is NOT a very large space!

I often pace. I pace to think. I pace to pace. I pace to calm down. I pace to ramp up. It helps me expend energy. I pace.

I started talking aloud (as I often talk to myself).

“Restless,” I kept repeating aloud,” restless in mind…restless in body…restless in spirit… restless in soul…”

I stopped dead in my tracks and looked at the manual treadmill standing in the middle of my dining-living room. “Well,” I thought, “if I’m going to do this furious pacing thing I might as well turn it into exercise and get on my treadmill!”

So, I put on a lecture by Dr. Joe Dispenza, the author of “Evolve Your Brain – The Science of Changing Your Mind” and his, at that time, newest release, “Breaking The Habit of Being Yourself: How to Lose Your Mind and Create a New One.”

At first, I had it on my computer speakers, but I couldn’t really hear it over the noise of the manual treadmill belt. So, I donned my mp3 player and earplugs and mounted my treadmill for a workout – physical and mental.

I started hearing little snippets of wisdom in-between my conscious readings from the display in front of me…watching and mentally logging numbers of “how far, how many calories, how fast,” etc.

I went for a quarter mile and it felt really good – especially considering I am still dealing with a tear of the medial meniscus from a work-related injury that’s all tied up in Workman’s Comp hearings! (Part of my sense of frustration).

I look a lot like Frankenstein when I walk – still – but part of my restlessness comes from knowing that I’ve been stuck too long in “injury mode.” I realized that I need to get on with healing my leg. I followed my “walk” with some modified lifting of weights (arms) and stationary punches (I’ve REALLY missed my Tae-bo Gold Routine!).

All the while I was listening to Dr. Joe’s lecture – one that I have been listening to repeatedly lately. When I finished my physical exercise, I felt really good. “Exercise” had been on my days’ list of accomplishments that I had written out the night before. It felt good to have that already done.

Then I sat down and started to write. He was talking about addictions and personality – about how 95% of who we are is acquired from the influences of others, which I know from previous studies with Pa’Ris’Ha Taylor.

Then I got really excited when Dr. Joe started talking about habits – and the definition of a habit as “when the body is the mind.”

When we feel stuck – we have to look at “what have we memorized?” What feelings and experiences have we cemented in – even though we may say we want to change? If we’re not changing it’s because we’ve hard-wired past body-mind programs which then become habits.

If we memorize (hard-wire) an emotional reaction and stay there for a few days – it becomes a “mood.” If we prolong it further it becomes our “temperament.” Over a prolonged period of time that temperament – “living by the same emotional reaction” over and over again turns into a personality trait – which means we’re totally living in the PAST!

THAT was my “AHA!” MOMENT!

Recovery Programs refer to a person’s “defects of character.” I’ve always maintained that I am NOT defective. I am a child of God and God doesn’t make junk!

BUT then I made the connection to what Dr. Joe is talking about…and realized that the “defect” is the faulty emotional reaction that has been hard-wired in our brain based on a past experience that we haven’t been able to free ourselves from. Why?

All emotions produce chemicals in our bodies and in the brain. We can become addicted to those chemicals in the same way we can become addicted to alcohol or other drugs, food, or gambling, or sex, or any destructive behavior.

We try to change but we hit a wall because, as Dr. Joe describes it, “I can’t go beyond this emotion because the chemicals are so addictive.”

We can’t go beyond the emotion because someone or something knocks us so far out of balance as to prevent us from being able to make our way back.

That’s living in the past. What is it that we have to do in order to live happy and free?

CLEAR AWAY THE WRECKAGE OF THE PAST!

I have had the privilege of working with recovering alcoholics for over 40 years. One of the greatest pitfalls I have seen is the seeming inability to let go of the guilt and shame of their past. Recovering alcoholic/addicts are told to remember their last drunk/usage – so that they don’t return to using. But that means the individual is keeping that experience alive by constantly repeating it. Thus, staying mired in that past that they are trying to resolve and move forward from!

Besides, there is scientific evidence that “memory” is not so much a function of recall, as it is a function of the mind filling in a story, in order to accommodate the emotions, we’ve memorized.

So, to keep “re-living” a past occurrence in order to avoid that same mistake in the future is a basic fallacy, because the brain is making up a “greater than” trauma with each recollection.

That begins to trap us, and we find ourselves living in a past that didn’t actually happen (at least to the severity that we tend to remember it.)

We don’t have to DWELL in the past to learn from it. In fact, we can’t afford to.

Pa’Ris’Ha Taylor teaches us that we only have THIS MOMENT. She reminds us that “Energy follows thought” If we’re focused on the past, we’re living in the past.

In order to liberate ourselves, we MUST Let It GO.

This is true for ALL of us – because our habits are hard-wired memorized emotional reactions from past experiences that no longer serve us except that we’ve become addicted to the chemicals produced by them. (And then we wonder why we keep repeating the same behavior over and over again, even though we set goals and swear off, or swear on – determined to change, yet we don’t).

Dr. Joe asks, “What emotion have you memorized – that you’re living by day after day – that you think is you? That’s not who you are…that emotion is just a record of your past experience.”

So, what are “defects of character?” Memorized emotions that we think are us.

But they aren’t us – they aren’t who we are – they are what we are holding onto.

So, whatever “dark secret” we may be carrying around with us, whatever horrible atrocity we think we’ve committed, Pa’Ris’Ha Taylor reminds us that we are loved!

I like to say we are not bad people trying to get better – we are good people who have gotten off course.

If anything can be called “defective” – it’s our memory of past events – of what we are holding onto – and that can be changed.

It’s a choice.

Every Day is a New Life

One of the greatest examples of intelligent and courageous living I’ve learned in my association with Pa’Ris’Ha Taylor, simply stated, is she greets each new day as a new life. Really.

That means not carrying forward any judgement, any drama…a-n-y-t-h-i-n-g…from the previous day’s interaction with an individual. Ever try that? It’s no small feat!

I don’t know that I’ve honestly been able to accomplish that yet. I try – but it takes a lot of practice to just wipe the slate clean from the day before and give a person the clear opportunity to be a different, better person.

Some might judge that as being weak, but I have witnessed time and time again, a power that has come with that practice that I am in awe of and am continually amazed.

Some time ago I found myself in a situation of coming into contact daily with an individual who had determined that I am some kind of “mortal enemy” that has to be destroyed! Let me tell you, looking into those eyes wasn’t easy!

But to do so having released all thoughts, judgement, and conclusions from the day before, coming into contact with her with no carryover? I was at the “watch my back” phase of development for quite some time. But, as I constantly had to remind myself, I can always strive to practice “A New Day, A New Life.”

After all, it’s in the intention of creating a new behavior, forming new neural nets, or “re-wiring” as they say in Brain Science these days, that the seeds of achieving that change exist.

By being consciously aware of the desire to change, I am one step closer to breaking those old patterns and forming new ones. “Creating new neuron networks.”

Until I was able to achieve that separation from a sense of injury, distrust, etc., I would smile, look her in the eye, and strive to remember that she is a child of God, as am I.

-DJA

Originally published on JMWriters Blog. Republished with permission.

#Pa'Ris'Ha Taylor #Grandmother Pa'Ris'Ha #addiction #addiction recovery #brain science #behavior and cognition #behavioral science #habits #personality #personal development #Elderswisdom #spiritual mentor #change

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thelandscapingemployeetrap · 2 years

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How to Run Your Business with Equity

Are you currently trapped in an infinite set of challenges that have been overwhelming you for a long time now?

Are you aware of the psychological constructs you’ve lived with all this time?

How do we really build a successful life? How do we really live the life we’ve been dreaming about?

In today’s episode of the Untrapped podcast, Rob joins us again as we discuss sacred stewardship in line with the importance of dealing with the identification we have with what runs in our minds. Here, we talk about quantum reality as we counter mental constructs that we’ve been led to believe since we’re a child.

Untrap yourself in your psychological time and be present in the NOW. Inspire and aspire before your life expires.

“It’s harder the more deeply identified your identification with your psychology is, but you always have the ability to improve upon it. You’ve been granted the resources to do it naturally. In fact, if you could peel off all of the mental fiction, that’s what would be left. You don’t have to find or build it. You’ve already been given it.”

– Rob

Why do you have to listen to today’s episode.

03:03 – A map is not the reality; it is just an abstraction. Same as how your mind is not who you are but is a tool you should maximize towards a better life.

06:29 – There may be times when we confuse quantum reality with mental constructs. Think not about the past. Think not about the future. Instead, be present in the NOW.

11:02 – What are the differences between fear, anxiety, and worry? Learn from Rob's perspective.

18:13 – You get addicted because you become dependent on something outside of you, even when the truth is that you are not benefitting from it; you just believe that you do.

23:08 – Rob defines ‘sacred stewardship’ with me as we discuss how one can truly understand and accept it.

Key Takeaways

“Once you get access to that grounding, when you find the ground, it’s like you’re swimming and you’re kicking, and you’re hyperventilating, but at some point, you notice in the middle of this black sea, there’s a little island that you can stand on. When you find that thing, you become grounded. It’s like you can channel everything through that.”

“The mind is not who we are; it’s a tool that we’ve been granted.”

“Fear is something you know, and it’s happening now, so fear is a present response. Worry is something that’s known but is not happening now, so you’re rehearsing for fear. Anxiety is something unknown that’s not happening now, so the ego tries to define it, and now you’re creating a layer of worry over the top of your anxiety.”

“When you add anything to I am, it’s something you have, and you can’t be what you have.”

“It requires grounded consciousness to truly accept sacred stewardship, to understand what it even means.”

“Sacred stewardship is taking that sacred gift, that uniqueness, that deep passion, that deep I am-ness, and accepting that that is something that you have to give.”

Connect with Keith

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Resources/People Mentioned:

My Website: Official Site Keith Kalfas

My Podcast Page: The UNTRAPPED Podcast

Dr. Wayne Dyer: Website

Essentia Water: Website

Dr. Joe Dispenza: Website

Gregg Braden: Website

Are you looking to maximize your productivity in the field? Ballard Products has over 300 products to help you get the most out of your efforts every day. Use Keith’s promo code “Keith 10” and save 10% off anything in the online store.

If you’re looking for probably the greatest software ever to run your business, go to www.getjobber.com/keith and receive 20% off your first six months once you use Keith’s link to sign up.

Please leave us a well-written, positive 5-star review if you liked the show. You may click here

Check out this episode!

#Landscaping #windowcleaning

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ivemanifest · 2 years

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LOVE this book. Join the Open Soul Book club to access & receive other gems here

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tommihanley · 3 years

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https://www.amazon.com/Coffee-Travel-Tumbler-motivational-anniversary/dp/B0911TNQLV/ref=sr_1_1?dchild=1&keywords=B0911TNQLV&qid=1629769267&sr=8-1

I created this tumbler. It's for sale on Amazon. It's super high quality. The laser engraving will never fade of wear off. A great daily reminder that the repetitive thoughts we think are often not the truth. When we change our thinking, we change our lives.

#coffee travel tumbler #mindfulness #yogamotivation #meditation #inspirational #motivational #don't believe everything you think #dr joe dispenza #change your thinking change your life #change your thinking #sobrietygift #sobriety #12 step recovery #addiction recovery #addiction

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thewildtime · 3 years

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Technology is a great distraction and a powerful addiction. Think about it: You can immediately change your internal chemistry and make a feeling go away by changing something outside of you.

-Breaking the Habit of Being Yourself

#joe dispenza #quotes #motivation #life #book #life change #change #tehnology #distractions #addiction

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glengouldonline · 5 years

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How to Break the Addiction to Negative Thoughts

#ed mylett #Ed Mylett Dr Joe Dispenza Mind #How to Break the Addiction to Negative Thoughts

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mmjjbbaannkkss · 3 years

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2021 Feb 8-34 Line, Sand

“The secret of getting ahead is getting started. The secret of getting started is breaking your complex, overwhelming tasks into small manageable tasks, and then starting on the first one.” Mark Twain

Distro vaccines thru schools, register students, re-welcome parents, herd immunity, micromanaging middlers, stop over exaggerating, or your state has been open for 12 months with better results and elder cautions. /rant. T-cells have immunological memory capacity. /rant

W1/4 Definitely have to do cardio, found some cool balance videos. Why doesn’t anyone say Frinight? Some lite sessions I’ve dropped or pulled a plate, some heavy sessions I’ve added one. Seems okay, focusing on contraction the past weeks has improved. Earache my eye.

W2/4 Running on elliptical 60 revolutions activates quads and core, but has altered my diet drastically. Drive low, in starting to improve cardio by doing any, legs on catchup and mind checked out, abs pissed, goal up it by 10 to 100 then minutes. Speed saves quads but ads hunger, should get a good take to it eventually, or sweat trying.

W3/4 The goals and risks of fad/crash diets in a race to lose weight, catch and release. The dangers of certain goals are physical and mentally exhausting, risk vs reward. The process of actions gives experience to aid decision and familiarity with old fears as new instinct takes you to new challenges much harder than you thought you could do. You don’t have to do it alone, but you don’t have to attack yourself either, nerves. New train, new nerve.

W4/4 Stimulants in the slow-twitch larger muscles causes increased signaling and response time, albeit somewhat artificially or induced, it can also be interpreted as additional sensitivity, the difference b/w working out or just sweating, as muscle is built with resistance, adverse weight, contrapose isometrics, and to some extent the flex of posing muscles and concentric tension, example being glutes are strong but exhaust, a runner trades size for endurance, but with stimulants in regards to muscle they exhaust before muscle memory is trained, leaving a shitty workout and an addiction to caffeine. I’m no expert, and advise against the gas station stims at least, and from the cold can walk the coffee line with the patience of winter people. A difference, it was.

https://youtu.be/XEtfoM_WctM Mikhaila Peterson, talking about survival, with some interesting notes on inflammation caused by gluten attacking tendons and can include causing lower back pain.

https://youtu.be/WsOq4yw1F3g Physical Strength is the Most Important Thing in Life / 1hr, Sunday-ish, his humor is subtle or dry, but in a Texas accent

https://youtu.be/NXJuq1QB_ac Crowder & Hodge Twins GYM Work Out!

https://youtu.be/yd6nGdO8jE4 Fix Your Squat

https://youtu.be/wGKL62fGj6U Testosterone makes effort feel good | Andrew Huberman and Lex Fridman

https://youtu.be/l8YpYkqosa8 How to Change Your Genetic Destiny - Joe Dispenza

https://youtu.be/kt3jPiUs5MM I Play 14 String Guitar

/WEEK1

Mon/ Slow Push > Treadmill warmup 5&5 > Shoulder press 3x 8 /507090- > DB lat Raise 3x 8 /555 > BB Flat Bench 3x 8 /456075 > Incline DB Bench 3x 8 /100i20*4 > Pec Deck 3x 8 /100*3 > Dips 3x 8 /3X > Crossover 3x 8 /2x25*3~ > Pullover 3x 8 /506565 > Tric Pushdown 3x 8 /656565 > Twist 3x 8 /7090110130- > Hot > Treadmill 20min > kinda melting, gotta level up, in the snow ffs it’s hot;

Am pwo 250ml; 2pm mug whey/tea, ⅓ cup almonds; grocery pickup, 200g burger, mug whey/tea; gym, 1/2L+, gone in, 1/2L, hot; home, 200g cuscus cran almond in pork broth, 200g pork; stuff, 130g coconut pineapple bread, mug tea/casein;

Tue/ Lite Pull 60x15/lb > Treadmill 10 > Lat Pulldown 60/2lf x15*4 > Palms-In Pulldown 60/ x10085*3 > Mach Row 5p (pullies) 60/2(half) x45*4 > Straight pulldown 60/ x30*4 > N shldr press 60/ x25*4? > DB Shrug 60/2x60*4- > Archers 60/ x2025*3 > Straight bar curl 60/x2030*3 > Preacher Curl 60/2 x30*4 > Prc Hammer 60/2 x30*4 > treadmill 10

Light/volume less single plate? /* That dude is cut and ripped for his size, and he's having more fun in the shower than we are combined?

mug tea/whey; 125g barley/craisins/almonds, 225 pork; mug whey/tea; gym, pw 1L, h2o 1/2L; home, 200g amish noodles, 200g stroganoff; mug tea/casein, coconut/pineapple/muffin (undercooked, nuked, fixed), frosting, whoops; 2 more;

Wed/ Slow Legs *6/lbs > Treadmill 10 > Mule 3x 6 /507090110 > Leg Press 3x 8 /8095110125140155170185 > Deadlift 3x 8 /50100150 > Leg Ext 3x 6 /50507090 > Leg Curl 3x 8 /507090110- > Side Bends X6/2/454545 > Heel Raise 3x 6 /30507090110-L > Mach twist x8/70901113 > Treadmill 10min

125 millet, 275 beef, 175 stroganoff, tea; 3 links, 5 eggs, 2 mushroom, jalapeno, ⅓ m onion, whey / tea; 3 cup popcorn, gym, ½ L recovery, ½ pw; home, casein / tea; 225g chicken, 200 red rice; cup cottage cheese;

Thu/ LIte Push *15/lb > Treadmill 10 > DB Flat Bench 60/60*4 > Incl mach press 60/ x70*4 > Pec Deck 60/ x7085100115 > Cable x-over 60/ x25?4 > Shldr Press 60/ x30*4+ > DB lat Raise 60/ 2x15 > Hoist 60/ x25253035 > Fwd Pulldown 60/ x40*4- > Tricep 60/ x40*4- > Twist 60/ x50507070 > Treadmill > Rev order

FRI/ Slow Pull > Earache SAT/

/WEEK2

Mon/ Slow Push > Treadmill ~ > Shldr Press *6, 30456060 > Hoist *6, 5065*3 > Lat Raise *6,/2/555 > BB Flat Bench *6, 75i15*4 > Incl DB Bench *6, 70i20*4 > Pec Deck *6,100115130145 > Dips *6 666 > Pullover *6 506070 > Triceps *6, 506070~ > Twist *6, 506070

200g burger, whey/tea; {repeat casein}, gym, pw 1L?, 6 egg rolls, casein/tea; 4oz cheese, tea; x2;

Tue/ FST Pull > Treadmill 5 > Wide Lat Pulldown 7x7/75*7 > Palms-In Pulldown 7x7/100*7 > DB 1-Arm Row 7x7/25303540454545 > Straight Pulldown 7x7,30*7 > Row 7x7/607580*5 > DB Shrug 7x7/2x60*7 > Delt Deck Fly 7x7/20252525252530 > Straight Bar Curl 7x7/20303030404040 > Chair concentric curl 7x7/3050,70*5 > /2 prchr 7x7/1530*545 > Treadmill 5

⅔ cup almonds, 2 cup milk; back to sleep it seems; 200g burger, tea/whey; 200g burger, casein/tea; gym, 1L/3hr; must've tanned; home, 250g burger, jalapeno, tea/casein; 150g burger, tea/casein;

Wed/ Slow Legs > Treadmill 5, elliptical ii > Mule 3x 6 90110130 > Hack Squat x 6,20304050 > Side Bends /2/3x 6*,606060 > Deadlift 3x 6, 9090180 > Press 3x 6, 658095110125140155170- > LR Leg Ext 3x 6,606060 > LR Leg Curl 3x 8/elliptical 60/2,*2 > LR Heel Raise 3x 8,70909090 > Cable bowing *6/3040506580100100- > Twist mach *6/70901113 > Incl treadmill 2x15 min bpm // DLs kinda short, shld drop notch to 1; forgot to write all ellipticals;

tea/casein, sleep; tea/casein, 150g burger; 175g Potato skins, 4 eggs, tea/casein, parking lot snow snafu later, gym, 1L/3hr; phone, home, 2 slice chicken spinach alfredo, tea; tea/casein; x2;

Thu/ FST Push /lbs > Treadmill 5, elliptical 60rf, > DB Flat Bench 7*7/7590*6 > Incl BB Bench 7*7/125*7 > DB Incl Fly 7*7/115*7 > Shoulder Press 7*7/30*3,45-,30*3 > Pec deck 7*7/100*7 > *DB Lat Raise 7*7/5*7 > DB hoist 7*7/25303540404040- > Pullover 7*7/303040*450 > Trica 7*7/3040*550 > Twist 7*7/305070*5 > Elliptical 60rf

Pw; mom, 2 slices, casein tea; burger, pwo; downloads; gym, 1L, home, 180g potatoes, 6 eggs; burger, casein/tea; hot chocolate;

Fri/ Slow Pull > Treadmill 5 > Lat Pulldown 3x 6,9090105120135150165- > Chin Up neutral 3x 6,66-6- > Bench row palms up X6,120135150165180195 > Wide High Row 3x~ 65100*2 dry > DB Shrug 3x 8/2x6060,6060 > Rear delt fly 3x 8,8585100100 > EzCurl 3x 10,203040,5060- > Prchr 1-Arm 3x 10, 15304560-1 > Concentric chair, x10/30507090? > Twist X10/507090? > Treadmill 10/elliptical 60rv > Thinking to 5lbs a week after inventorying, and if a session finishes an assload of quick, sobeit.

200 burger, 250ml amino h2o; 250ml, popcorn; gym, 1L++; home, a pizza, 1L+vitC; cheese;

Sat/ Lite Legs remix > Treadmill 5, elliptical 60,60,60, stairwell 10, elliptical 60,60, treadmill 10, stairs? Should I eat without reward. Running on the elliptical, if i’d’ve been doing it for 5 years, it’d be the abs muscle memory that would be chunky by now, tldr not-bouncy elliptical no joke.

/WEEK 3

Week 3 (mixed: lite, slow) >

Mon/ Heavy Push /lbs > Treadmill 10/elliptical 60 > Shldr Press *6/60*3 > Hoist 30355065- > Lateral Raise *6/55510 > BB Flat Bench *6/75*4 > Dips *8/6666 > Incl DB Bench *6/7070909011 > Pec Deck *8/100i15*4 > Pullover *8/4040,4040 > Triceps *8/30454545? > Kneelmach twists *8/70i20*4 > Elliptical 60r > Treadmill I fucking hate treadmill walking my cooldowns;

4 bacon, 6 eggs, tea; casein/tea, 200g rice; gym, 1L++; home, 2 slice, 4 eggs; tea/casein;

Tue /Lite Pull 5*12 > Elliptical 60c > Lat Pulldown *10/456075*4 > Palms In Pulldown *10/100*6 > DB 1-Arm Row *10/45*4,50*2- > Straight pulldown *10/30*4,40*2 > Supine row *10/75i15*4 > Shrug *10/2x60*6 > Delt Deck *10/55*6 > Supine Curl *10/20304050,6060 > Preacher Curl 2/*10/30*6 > Alt DB Hammer /2/*10/2030*5liro > Elipti 60c > Treadmill 10 > Rev order

Pwo 250ml, 2 pizza slices, groceries; 180g skirt, mate/catnip tea; gym, 1.5L/3h; 8oz summer sausage; 225g rice, 325g chiclken;

Wed/ Slow Legs > Treadmill 5 > Mule /2 *6/50709011 > Leg Press *6/J'T;8095110 > 125140155170185,200215 > Hack Squat *6/- > Deadlift *6/50,100,200 > skippo some stuff >

Sit Heel Raise *6/50i20*5 > skip that > Bow/Crunch *10/3040506580100105- > Twist *10/90110130? > Finished the full stack at the leg press, possibly twice as hard as the horizontal press

Tea; tea; 2pm 200g burger, coffee; 5pm 225 burger, coffee; gym, 1L~+; home, salad (nuts, spinach, onions, cranberries, kale); 200g skirt, ~cup doubled crock broth/gravy/potatoes;

Thu/ Lite Push 60/lb/x > Treadmill 10 > Cable Lat Raise *10/5*6- > W should Press *10/50*6 > H Chest press *10/70*6 > Low press? *10/ 454560607575 > Xpunch *10/ 353535505050 > Crossover *10/202020202525 > Lock pulldown/over *10/3030 > Should I do side bends knelt?

Burger, tea; burger, tea; gym, rehydrate 700ml, pw ½x2; home, ⅓ onion, 3sm jalapenos, 300g burger, 300g rice/cayenne/fridge;

Fri/ Slow/Heavy Pull > High Row *6/50658095 > Lat Pulldown *6/60i15*6 > Low Row *8/60i15*9 > DB Shrug *8/2x60*4 > Delt Deck *8/70708080? > Prchr 1-Arm *10/30454560- >

200g burger, gr tea/casein; 200g burger, tea; never bw still; LOW CARB

Sat/ Lite Legs 60/lb > Treadmill 10 > Elliptical 60,60-60- > Treadmill 15 > treadmill 15 > Stairwell 15 > Leave some circulation so that I don't pass out you (German profanity?)

Trainers black, hoodie grey thin, drawers 2x, clean away closet, live in half the room;

/WEEK 4

Week 4 (all slow)

MON/ HEAVY PUSH > buys > Shldr Press *6/456075,90105120- > Pec Deck *8/100i15*5 > BB Flat Bench *6/607590105 > Incl DB Bench *6/70i20*6 > Dips *8/8,8,8,8 > Pullover *8/3535,5050 > Tric Pushdown *8/2/30456075-L > Twist *8/7090110 > Elliptical 60c > Treadmill 8

TUE/ SLOW-LITE PULL > Lat Pulldown *6/606075*4,90*2 > Palms-In Pulldown *6/100*4 > 1-Arm Row *6/2045*3 > Pullover/down *6/30303040 > Row *6/6075858590 > Sm Shrug *8/100*4 > Delt Deck *8/2/55*4 > Straight Bar Curl *8/20303040 > Preacher Curl *8/2/30*4 > Prch Hammer *8/2/30*4 >.

Wed/ HEAVY-SLOW LEGS > Body Squat *6/66; > Leg Press *6/110125140,155170185,200,215 > Rom Deadlift *6/100150200~ > Leg Ext *8/30507090- > Heel Raise *6/7090110130 > Side Bends *8/35506580100- > Cablebar Bows *6/35506580100100 > Rev Crunch *10/?chair 90*6/4? >

A thermal session but from eating a low GI breakfast, lunch had a smoothie the breakfast was high fat but had fasted half a day to get there, and the PWO niacin kicks pace slower but faster, have to get super better at cardio

Thu/ LITE-SLO PUSH > 6DB Flat Bench *6/30+456075 > 7Incl BB Bench *6/110*3,130- > 8Pec deck *6/100100100,100 > 9Crossover *8/2x20*4 > 3Shldr Press *8/30*4 > 5Cbl Lat Raise *8/10*4 > DB front Raise *6/364045- > 4Plate pullover *10/30404040 > 2Tric Pushdown *10/30404040 > 1Twist *12/50707070 > Treadmill 8

Fri / HEAVY PULL > High Row *6/3040506070 > Lat Pulldown *6/30i15*13 > Pullup *6/? > Mach Row *8/7590 > Low row *8/100105110115 > DB Shrug *8/2x60*3 > Delt Deck *8/ 20253035 > BB Curl *10/ 2030405060- > Preacher 1-Arm *10/2/30*3 > Preacher both *10/45-45-45 slowaf > AM crunches?

Sat/ LITE-SLO LEGS > Treadmill 10 > Stairs 10 > Treadmill 10 > Stairs 10 > Treadmill 10 > Stairs kneeraise 5 >

#gym update #fitness update

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