Gym & Workouts - The limbo between heaven and hell. Flesh vs Iron, creating yourself.
The Push and pull accumulation, and don't forget LEGS, a workout for the Demi-God. The Possibility and probability of things.
If there is one thing that I do in this life, it is observe things. I observe humans, I enjoy it. I look at how they interact with the world, each other and even path out to where they’ll meet their ‘problems’. I do this in business too, I guess it’s called a ‘risk assessment’ or a ‘cost/benefit analysis’ or a ‘stress test/model’. You can take core components of things and run controlled chaotic moments and chart the outcome. Then, we call it ‘key metrics’, KPIs… if you attach it to the desired outcome, you can see key performance indicators to where something may or may not go wrong.
Possibilities and Probabilities…
My curiosity is my biggest downfall. My inquisitive nature gets me into situations that I know I can stop but… I want to see if my assumption was right. I’ve done this enough times that I close holes and move on satisfied with the fact that I understood the potential, and 9 time’s out of 10, I am right - unfortunately. Cocky to say init? Well no, fact is fact and when you observe enough things you’ll understand that ‘memory’ is really number one… Having a great memory puts you on the path of making you a GOAT.
I guess it’s pure science - biology - and the structure around science is rooted in maths, and maths, at the core, is about solving a problem… Solve enough problems and the solution can cross pollutants and you can see patterns and develop foresight and vision.
I currently haven’t invested enough time into it but, at the premise, I guess it’s like playing chess…All life is, are possibilities and probabilities and all chess is, is that. Understanding the characteristics of the pawns on the board and the possible movements, one can do. It’s a memory game, you play or read moves, memorise the outcomes against player two and from what you saw before and memorise, you can set traps, counter moves and assess the boards and the probabilities.
Play enough times, over and over, tweaking and understanding the patterns, memory is a key foundation to it all… The foundation of learning.
So what does this have to do with GYM?
Or lifting weights?
The working out of the body?
The pushing and pulling of things?
The development of muscle tissue and flesh?
…Everything.
Repetition
Your body remembers everything. Your muscle fibres rip, stretch and bend and remember their limits, and gets stronger and stronger with every rep. Repetition is the mother of learning, people undervalued its power. Put in consistently and practice your 10,000 iterations, studying your body and mind with the ‘right’ time. This makes iterating on the process the only true way to be great, at anything. This is mastery at its finest!
Strong body, stronger mind.
If want to build a strong body, work out 3-5 days a week. But, if want to build a strong mind, you have to work out every single waking day.
Like I said in this post “Your agile strategy to hunt, What makes a great leader? Warrior and man” that The door of the gym is really the limbo, between, heaven and hell. The duality of both the inanimate and animate, the lifeless steel and the flesh, blood and sweat to exhale. Be consistent and who you walk in there ‘to be’ will even change the very structural composition of your brain - your cortex literally develops with your body as well - but even the gym has its traps, it’s called vanity and a lot of insecure people chase an image of perfection and die on the treadmill…
I am never phased by people with ‘natural talent’ or ‘good genetics’, those who were born ‘smarter’ or have a ‘better’ network system because when it comes down to it, I am, and will always be willing, to put in the hours. I will outwork you because I worked hard to get here. They got it ‘easily’ so they don’t respect it. They sit on their ‘talents’ in vanity.
I’ll keep levelling up because realistically, I should not be ‘here’, so, my curiosity leads me to want to know what the end of this hole would look like - the end of the finite situation. I don’t have the care to stare and fall in love with the reflection in the mirror, nor do I care for perfection. I care for great iteration and using my failed moments to stand on and build up things.
YOUR MUSCLES ONLY GROW ON FAILED REPS. SO FAIL AND FAIL OFTEN…
In fact, find new ways to fail quicker, I’m doing this new workout style called pre-exhaustion but I’ll talk about this style in another post.
Anyways, before I show you my workout plan I will explain that I got it from a natural bodybuilder named Shane Raymond. He is the owner of Body Ethics Gym in Hitchin, Hertfordshire, U.K, and I wish for you to observe him. His mindset, his determination, this is why he has gone on to do great things and I respect his energy, I respect his journey. - His Instagram: @coachshaneraymond
Plan your time management, the gym is meant to be a pillar in your life and it helps to build upon other things. If you manage your time right, you will never ‘miss’ a workout and therefore never lose your momentum. Unless they decide to lock down the country again lol. - Check this link: Time Management: - 8 ways to think about time and improve your timekeeping to be a boss!
We work hard but it’s smart to work, there is always a desired ‘outcome’ when they path and gauge our limits and learn from every repetition and once our body memorises our workouts, leaving us with minimal progression, we switch it up again before plateauing. There is a level of satisfaction that comes with failing.
Check out this video of Arnold Schwarzenegger’s best moments from his Doc-movie ‘Pumping Iron’ - if you haven’t watched it before, definitely watch him play both the ‘physical’ and ‘mentally’ game.
Workout schedule, for week 1, to week 6:
We split the body into 3 pieces, push, pull and legs. You work all the push muscles and secondary muscles in some workouts are pre-exhausted for their main workout, which leaves optimisation of muscles ripping and repairing stronger. See the below for a better understanding.
Push accumulation:
Chest, Shoulders, Tricep,
Bench Press
Incline Bench Press
Decline Bench Press
Cable Fly
Military Press
Lateral shoulder raises
Tricep Pulldowns
Pull accumulation:
Back, Shoulders and Biceps
Barbell Bend over Row
ISO hammer strength seated rows
Rear Cable Fly
Lat pulldowns
Standing cable pullovers
Cable Bicep curls
Legs accumulation
Legs - Quads, Hamstrings, Calves.
Back Squats
Hack squats
Leg press
Leg extensions
Leg curls
Dumbbell calf raises.
(Screenshot this workout plan).
I started doing this workout twice a week with a day rest ‘slow cardio’ to get my body into hypertrophy, using a small size in weight. It is all about connecting the mind to the body and keeping your movement in the correct form. Start off with around 20-40% of your body weight and week by week you add on more to the bar.
For example: if you weigh 90kgs, your chest press start shouldn’t be more than 40kgs, that 2x 10kgs and an Olympic bar (20kgs)
Hypertrophy improves muscle endurance, build muscle mass, burn fat and build strength at the same time. This is a great way to get stronger, faster and sharper. Your body is all about adaptation, if you work it smart enough and listen to your body enough, it will become the greatest machine you’ll ever see.
But remember… We all have our limits.
The next post will be more for more intermediate gym-goers!
If you like these posts and/or have further questions, please do let me know.
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Twitter: @BnBeckford
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I am always here to help, thank you for reading!