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I got up early yesterday and hit the gym about 445 am. That is my goal for every Monday as it frees up so much of my time on Tuesdays to study and work.

Flat Hammer Presses 3 sets of 10

Pulldowns 3 x 8-10

1 legged Leg Presses 4 x 20

Seated Leg Curls 3 x 10

Rows 3 x 10-12

Lateral Raises 3 x 10-12

Calf Presses 3 x 10-15

Crunch machine 2 x 10-15

Dumbbell Tricep Extensions 3 x 10

Curl Machine 3 x 10-12

Forearm work 2 sets

Total time 42 minutes. Rest intervals about 60 seconds or so.

New Year Time to get after it.

Below is a post from almost 2 years ago. I wrote this after returning from a contest I had judged.

Psychology Of A Champion

After being in the company of so many great athletes this weekend I wanted to write today about the characteristics of a champion.  To me a champion is not someone who necessarily wins a competition or award but rather someone who sets out to achieve a goal and reaches it.  That goal could be any endeavor not just athletics.

1) A champion sets a lofty goal.  This goal will probably require many months or years of commitment.

2) A champion stays focused on what they need to do to achieve their goal.  Many times others will get distracted easily and complain that they don’t have the genetics or other factors to reach their goal.

3) A champion knows when it is necessary to change a strategy to propel them closer to their long term goal.  A contender stays complacent in their beliefs and routines not wanting to learn or accept there may be a better way.

4) A champion deeply believes in their abilities even in the midst of a faillure.  A champion wil turn a percieved failure into an opportunity.

5) A champion will look for positive support which could come from an inspirational movie, literature, great friends or coaches, etc.  Many times a contender will continue to surround themselves with naysayers or negative influences.

6) A champion gives to others expecting nothing in return.

7) A champion is usually not the most gifted but the individual willing to endure a long, hard battle to achieve.
A champion is a good listener and uses an opportunity of conversation to learn.

9) A champion takes responsibility for his or her achievement or lack of achievement.

This list certainly isn’t complete but its a good place to start.

Have a Great Day and Stay Strong,

Michael

The following is the order of events for both morning and night. Hopefully, I didn’t make any errors if I did let me know. The number to the left will probably correspond to your competitor number.

Novice Figure

1.Kristi Swift

Beginner Figure

2.Lisa Gore

1.Kristi Swift

3.Holly Barnes

Master’s Figure

2.Lisa Gore

Open Figure

4.Mollie McGinnis

5.Lisa Nobles

6.Emily Thomas

7.Danielle Small

8.Kimberly Morris

Fit Body

7.Danielle Small

Teen Bodybuilding

9.Zachary Marlow

10.Jeremiah Christich

Collegiate

11.Daniel Johnson

Submaster’s Men 45-54

12.Dennis Lord

13.Al Anderson

14.Keith Gambill

Grand Masters

15.Adrian Shropshire

Open Women’s Bodybuilding

Heavyweight

16.Jeanie Welker

17.Amy Fitzmaurice

Mens Master’s 40 Plus Pro q

12.Dennis Lord

18.Don High

19.Jaime Sanchez

14.Keith Gambill

Novice Men

Light Weight

14.Keith Gambill

Middle Weight

11.Daniel Johnson

Open Men

Bantomweight

9.Zachary Marlow

Light Weight

18.Don High

20.Jason Vaughn

13.Al Anderson

Middle Weight

21.DJ Edwards

22.Sean McCauley

Light Heavy Weight

23.Daniel Andersen

24.Gerald Peil

Balance is such a key word in any endeavor. Too much of anything can and will result in a negative outcome. Dealing with strength training we must find balance to volume, intensity, and frequency, to insure progress. The problem lies that those elements are always changing and different from individual to individual. I do believe increasing training frequency will result in hypertrophy (more muscle, less bodyfat), but not if a subject is in the middle of chronic overtraining. I read a great study this week on overtraining and I do feel overtraining will limit progress and if left untreated will lead to injury or sickness.

Here are some tips that can help you with BALANCE:

Limit training to 3 at most 4 days per week-strength work.

Limit training sessions to less than 1 hour.

Excessive cardio will negatively effect muscular gains. Balance!!

Consume appropriate carbs during and after training to limit catabolic effects of overtraining. Add protein before and after as well.

Add in extra days of rest if needed.

Take a week off every 8-12 weeks for systemic recovery.

Big topic and I will touch upon it more at a later day,

Michael