Tomorrow is a new day.

All is not lost. Tomorrow I will restore order to my life in ways both concrete and abstract. This restoration will lay the foundation for many good things to come.

"Look after your mind through study, your soul through praying, your body through exercise— and then work."

Brunello Cucinelli by way of St. Benedict. This is how you should start each day.

Oof! Starting over from scratch.

The past 6 weeks have not been easy. I’m not going to make excuses but I will say the wheels have fully fallen off the wagon. I need to start over, in dramatic fashion.

Here’s the plan:

Breakfast:
One scoop protein powder, milk, flax seed

Morning snack:
Fruit or veg or nuts + yogurt or cheese or other protein

Lunch:
protein + lettuce + veggie + pickle + dressing (salsa, mustard, Asian vinaigrette, etc.)

Afternoon snack:
Fruit or veg or nuts + yogurt or cheese or other protein

Dinner:
Protein + veg + veg

After dinner / workout:
One scoop protein powder, milk, flax seed

2-3 liters of water per day

No less than 3 workouts per week

No smoking. Have to ease off of this one, though.

“Fat loss is an all out war. Attack it with all you have.”

Workouts:
HIIT Tabata Front Squats (20 seconds on, 10 seconds off - repeat for four minutes total)

The DRBS
10 Dips
10 Seated Rows or Bent Over Rows
10 Back extensions
10 Squats + weight
Repeat 5 times again with as little rest as possible

PDBR
Plank For Time - 1 min
10 Deadlift
10 Bench - Bench Press or Dumbbell Bench Press
At least 100 jumping jacks - go hard
Complete three rounds

Eights
8 Pull-ups, these can be assisted but make it hard!
8 Deadlifts, as heavy as you can, complete.
4 times
Rest 3:00 min
8 Push-ups,  on your toes if you can.
8 Weighted Sit-ups
4 times

Tens
10 Step-ups with weight
10 Bent Over Rows
4 times
Rest 3:00 min
10 Dumbbell Bench Press
10 Agitators (Standing Rotations)
4 times

4 hour body
High rep kettlebell (53 pound) swings to at least 75 reps
Myotatic Crunch, 10-15 reps

(Source: gordonball)

Intensity. Focus. Determination.

(Source: workinonthirtyeight)

fuckyeahcrossfit:

Julie Foucher - “5th fittest woman on earth”

Hardcore dedication.

Day 42: Terrible News

I found out today my uncle comitted suicide. I’m putting everything on hold for a few days at least. The good news is I still haven’t smoked or drank. This is a miracle, believe me.

40 Day “No Excuses” Lenten Challenge

This starts Wednesday, February 22nd. Get ready!

Breakfast:
One scoop protein powder, milk, flax seed

Morning snack:
Fruit or veg or nuts + yogurt or cheese or other protein

Lunch:
protein + lettuce + veggie + pickle + dressing (salsa, mustard, Asian vinaigrette, etc.)

Afternoon snack:
Fruit or veg or nuts + yogurt or cheese or other protein

Dinner:
Protein + veg + veg

After dinner / workout:
One scoop protein powder, milk, flax seed

2-3 liters of water per day

No less than 5 workouts per week

No booze, no smoking.

“Fat loss is an all out war. Attack it with all you have.”

Workouts:
HIIT Tabata Front Squats (20 seconds on, 10 seconds off - repeat for four minutes total)

The DRBS
10 Dips
10 Seated Rows or Bent Over Rows
10 Back extensions
10 Squats + weight
Repeat 5 times again with as little rest as possible

PDBR
Plank For Time - 1 min
10 Deadlift
10 Bench - Bench Press or Dumbbell Bench Press
At least 100 jumping jacks - go hard
Complete three rounds

Eights
8 Pull-ups, these can be assisted but make it hard!
8 Deadlifts, as heavy as you can, complete.
4 times
Rest 3:00 min
8 Push-ups,  on your toes if you can.
8 Weighted Sit-ups
4 times

Tens
10 Step-ups with weight
10 Bent Over Rows
4 times
Rest 3:00 min
10 Dumbbell Bench Press
10 Agitators (Standing Rotations)
4 times

4 hour body
High rep kettlebell (53 pound) swings to at least 75 reps
Myotatic Crunch, 10-15 reps

Done is the engine of more.

(Source: nevver)

"Before you quit, try."

Ernest Hemingway (via blua)