Wednesday, May 7, 2014

The Way I'm Thinking - Day 10

"The only thing that is holding you back, is the way you are thinking." - Steve Vai 
Ok, I have referenced this video before, however I find it VERY powerful. Tonight is a double whammy. Yoga from 8pm to 9:15pm, then my daily work out. Wicked. I feel great and very fulfilled. During my work out I played this video and it was very inspirational and I was able to focus and do something that I had not done before. For the 1st time in 10 days, I increased the challenge exercise from 3 reps per side to 4 reps per side. All it to was a little positive mental talk, and visualization!

Yesterday I was disappointed in my performance, yet proud that that I got out of bed to do it. Today there are no disappointments!


Here is my work out for today:

Standard Push Ups - 40 (30 at the beginning and 10 at the end)
Crunches - 50
Squats with 10lb medicine ball extended - 40
Standing twist with med. ball extended - 15/side (Extended range on each side)
Decline push up(feet raised about 18 inches) - 21 

Challenge exercise:
External Hip Rotation w/ side plank - 4 per side Woooooooooooooooooooooooooooo Hoooooooooooooooo!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Thanks for tuning in,
Johnny O.
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Tuesday, May 6, 2014

Nashville Every - Day 9

Here I was in bed having a nap. Dragged my ass out of bed and pysched myself out. I got it done, but a poor showing! For the External Hip Rotation w/ side plank - 3 per side  - I could not finish the third rep on the right side, stopped and waited a minute. Then got it done! Like the Tragically Hip say... I guess it "can't be Nashville every day!" I guess I can't expect to perform the same every day. What disappoints me, is that I know it is 90% mental, and I defeated myself.

 Here is my work out for today:

Standard Push Ups - 40 
Crunches - 50
Squats with 10lb medicine ball extended - 40
Standing twist with med. ball extended - 15/side (Extended range on each side)
Decline push up(feet raised about 18 inches) - 25 (Up 5)

Challenge exercise:

Thanks!!
Johnny O.
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Monday, May 5, 2014

One Week - Day 8

Significant increase in many exercises tonight. My short term goal is to get all exercises to 50 reps each by May 12th. BHAG... maybe, lets find out!!

 Here is my work out for today:

Standard Push Ups - 40 (Up 10)
Crunches - 50 (Up 15)
Squats with 10lb medicine ball extended - 40 (Up 10)
Standing twist with med. ball extended - 15/side (Extended range on each side)
Decline push up(feet raised about 18 inches) - 20

Challenge exercise:

Wooooooo Hooooooo!!
Johnny O.
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Sunday, May 4, 2014

Soul Sunday - Day 7

Today I had a great day out with my Dad, Battle of the Atlantic Ceremony, Duke of Duckworth for brunch, then a good gab with my buddy, and a hike with her and her kids :-) All good for the soul!!

Here is my work out for today:

Standard Push Ups - 30 (Up 5)
Crunches - 35 
Squats with 10lb medicine ball extended - 30
Standing twist with med. ball extended - 15/side (Exteneded range on each side)
Decline push up(feet raised about 18 inches) - 20

Challenge exercise:

Have a great week everybody!!
Johnny O.
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Saturday, May 3, 2014

Step it up Saturday - Day 6

Here is my work out for today:

Standard Push Ups - 25
Crunches - 35 (Up 5)
Squats with 10lb medicine ball extended - 30 (Up 5)
Standing twist with med. ball extended - 15/side (Exteneded range on each side)
Decline push up(feet raised about 18 inches) - 20 (Up 5)

Challenge exercise:

I'll take it :-)
Johnny O.
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Close Call - Day 5

1:26 am.... I Almost forgot to do my exercise, and even thought this is technically Saturday morning, I am still going to count it as Day 5, because I have not been to bed yet!! Yet I am disturbed with myself for letting other things take priority. Here is my work out for today:

Standard Push Ups - 25
Crunches - 30
Squats with 10lb medicine ball extended - 25
Standing twist with med. ball extended - 15/side
Decline push up(feet raised about 18 inches) - 15

Challenge exercise:

Thanks for all your support!!
Johnny O.
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Thursday, May 1, 2014

Better late - Day 4

Better later than never - 10:44pm Just finished my work out for today. Which included:

Standard Push Ups - 25
Crunches - 30
Squats with 10lb medicine ball extended - 25
Standing twist with med. ball extended - 15/side
Decline push up(feet raised about 18 inches) - 15

Challenge exercise:

Today I was having a little trouble getting motivated. It took me a little while to remember what I was up to. I posted to Facebook earlier the following:


"Just to put things in perspective... when you exercise and eat less calories than what you burn, this is what can happen: In just about 2.5 months I went from 270lbs to 220, from 2xl to size large shirts, and today I bought my first pair of size 36 waist pants since high school. I was up to size 42. Fuck ya!!"

 That's not the reason why I am doing this challenge, but it helped as a reminder. It only takes a small effort over time to add up to a big result. You may surprise yourself by how short that time really is, when you aren't concerned about it!

 I have not achieved all my goals just yet... but with enough effort and enough time, everything will come to pass :-)

 Thanks!!
Johnny O.
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