Day 3
Got up this morning at 5am. 94.2gs... 2kgs in 3 days...
Didn't have time for breakfast so put a scoop of synths 6 protein and some raisins into a little bag and took them to work and bought some porridge in the canteen.
Trained at 9.45am
This week I'm keeping it simple and using the body for life protocol 12,10,8,6,12,12 for each body part.
Bench press 60x12, 70x10, 80x8, 90x6, 60x12 then 12 SLOW pushups
Pulldowns 80x12, 100x10, 120x8, 140x6, 80x12 then 60x12 close grips pulldowns SLOW
Lateral raises 10x12, 14x10, 18x8, 20x6, 10x12 missed the last set
Bicep curls 10x12, 14x10, 18x8, 20x6, 10x12 missed the last set
Rope extensions 90x12, 110x10, 130x8, 150x6, 90x12
This workout was really smashed into a time after a client cancelled. I meant to do it late afternoon and then swim afterwards. But I decided to move the swim to tomorrow and do a bigger cardio day and mix elliptical and swimming.
At the moment I'm listening to the Tai Lopez 67 steps. Apparently it's meant to be some kind of scam but a friend has lent me his copy so I'm working my way through it.
Todays lesson was quite interesting. it was called Rich friends / Poor friends
Essentially people you know who live with bad habits represent those habits, and people who have good habits tend to be more disciplined....vastly oversimplified I know and I can think of hundred of personal examples where friends I know have horrifically bad diets and are just naturally ripped to shreds and don't even train!
But I get to spend time with lots of incredible people everyday, successful men and women, and I get the chance to observe them and ask questions.
Incredible people tend to invite feedback on how they can improve and become better at what they do, or are doing.
I'm guessing we've all at some point tried to help someone and their reaction (to their ego being challenged) is so far out of proportion that it becomes laughable.
I have always tried to keep pushing myself forward as a trainer and a student of life. I do lots of things wrong, but I like to fail quickly and learn from my mistakes. The biggest mistake people make is that I'm not listening, I learn so much from listening...
But I watch people, I watch the habits of successful people, how they deal with problems and I'm always asking them how I can improve with my own interaction.
This afternoon I had a session with Alex my massage therapist, who is awesome and if you need lymphatic drainage drop me a comment and I'll put you in touch with her.
I have had a lot of problems since I shattered my knees last September with a build of fluid in my ankles, stops them moving correctly and the pain is off the charts.
First day she every treated me, my ankles were at least twice the size, afterwards back to normal. If your mum or dad or grandparents suffer like this, it's worth asking Alex if she can help.
After my session I made up some homemade protein balls. These are delicious and you can control what goes into them and make them directly address any personal health issues you might be suffering from.
Here's my simplified version, and as I go through my next few weeks I will post different ideas to get your thought the day and help you succeed.
Mix 200g crushed almonds (I get mine from Waitrose, although they are crushed almonds the taste does defer form different stores)
with 3 scoops of Vanilla Syntha 6 protein powder.
Add 1/4-1/2 teaspoon of cinnamon, 1/2 teaspoon of vanilla essence.
Didn't have time for breakfast so put a scoop of synths 6 protein and some raisins into a little bag and took them to work and bought some porridge in the canteen.
Trained at 9.45am
This week I'm keeping it simple and using the body for life protocol 12,10,8,6,12,12 for each body part.
Bench press 60x12, 70x10, 80x8, 90x6, 60x12 then 12 SLOW pushups
Pulldowns 80x12, 100x10, 120x8, 140x6, 80x12 then 60x12 close grips pulldowns SLOW
Lateral raises 10x12, 14x10, 18x8, 20x6, 10x12 missed the last set
Bicep curls 10x12, 14x10, 18x8, 20x6, 10x12 missed the last set
Rope extensions 90x12, 110x10, 130x8, 150x6, 90x12
This workout was really smashed into a time after a client cancelled. I meant to do it late afternoon and then swim afterwards. But I decided to move the swim to tomorrow and do a bigger cardio day and mix elliptical and swimming.
At the moment I'm listening to the Tai Lopez 67 steps. Apparently it's meant to be some kind of scam but a friend has lent me his copy so I'm working my way through it.
Todays lesson was quite interesting. it was called Rich friends / Poor friends
Essentially people you know who live with bad habits represent those habits, and people who have good habits tend to be more disciplined....vastly oversimplified I know and I can think of hundred of personal examples where friends I know have horrifically bad diets and are just naturally ripped to shreds and don't even train!
But I get to spend time with lots of incredible people everyday, successful men and women, and I get the chance to observe them and ask questions.
Incredible people tend to invite feedback on how they can improve and become better at what they do, or are doing.
I'm guessing we've all at some point tried to help someone and their reaction (to their ego being challenged) is so far out of proportion that it becomes laughable.
I have always tried to keep pushing myself forward as a trainer and a student of life. I do lots of things wrong, but I like to fail quickly and learn from my mistakes. The biggest mistake people make is that I'm not listening, I learn so much from listening...
But I watch people, I watch the habits of successful people, how they deal with problems and I'm always asking them how I can improve with my own interaction.
This afternoon I had a session with Alex my massage therapist, who is awesome and if you need lymphatic drainage drop me a comment and I'll put you in touch with her.
I have had a lot of problems since I shattered my knees last September with a build of fluid in my ankles, stops them moving correctly and the pain is off the charts.
First day she every treated me, my ankles were at least twice the size, afterwards back to normal. If your mum or dad or grandparents suffer like this, it's worth asking Alex if she can help.
After my session I made up some homemade protein balls. These are delicious and you can control what goes into them and make them directly address any personal health issues you might be suffering from.
Here's my simplified version, and as I go through my next few weeks I will post different ideas to get your thought the day and help you succeed.
Mix 200g crushed almonds (I get mine from Waitrose, although they are crushed almonds the taste does defer form different stores)
with 3 scoops of Vanilla Syntha 6 protein powder.
Add 1/4-1/2 teaspoon of cinnamon, 1/2 teaspoon of vanilla essence.
Then add 1-2 tablespoons of cacao powder. The more you add the more chocolatey it is. But I’ve never tried more than 2. Lucy sometimes asks me to add Chia seeds here, so 1 tablespoon thrown into the mix.
Blend till it’s a crumbly powder.
Then add 12+ sticky dates. (without stones if it isn't obvious you need to go to stupid people's lessons)
Blend until it resembles crumble again.
At this point you can add peanut butter, I usually use the crunchy version. I’ve also added almond butter for variation.
The next bit takes a bit of patience. Add almond milk till you get the consistency you like. If you make the mixture too wet, you can split it and add more dry ingredients but it is a total flaff.
Once I get the consistency I like I add dried cranberries, cover and throw in the fridge. It's meant to keep for 3 weeks. I think the longest it's every lasted was a week because I was being rationed!
When I want to make the balls I put 1 heaped tablespoon per ball into a plastic sandwich bag and shape them. I used to do it by hand but it gets really gooey and messy and your hands will feel oily afterwards.
I guess it’s the clean freak in me.
Synths 6 - http://www.amazon.co.uk/dp/B00CN3QDAS/ref=sr_ph?ie=UTF8&qid=1459975263&sr=1&keywords=syntha+6
Cacao Powder - http://www.amazon.co.uk/Raw-Chocolate-Organic-Cacao-Powder/dp/B004JBPHX6/ref=sr_1_3?s=drugstore&ie=UTF8&qid=1459975313&sr=1-3&keywords=cocoa
Chia Seeds - http://www.amazon.co.uk/Grocery-RealFoodSource-Certified-Organic-Seeds-Recipe/dp/B00JHIDYEK/ref=sr_1_5?s=drugstore&ie=UTF8&qid=1459975395&sr=1-5&keywords=chia+seeds
I've tried walnuts, they have a very distinctive taste. Brazil nuts and cashews. Cashews tasted creamier and more sickly. But try it and see.
I've also made them replacing the nuts for oats, but you have to use some prunes and water to bind them, so these are easier to make into bars.
Hope this is helpful...
DB
Comments
Post a Comment