Wednesday, March 14, 2018

Salt Lake Turbulence History and San Diego Training

Catching up on some travels and workouts today.

On Sunday I returned to Salt Lake City, Utah.

It was on a flight from SLC to Toronto, all the way back in 2001, when I came up with the name, Turbulence Training.

I forgot how amazing Utah is, and how nice the people are everywhere.

They are even nicer than people in North Carolina. WOW!

The trip was fantastic, and I spoke at a company called Skipio, visited Sundance ski resort, and then had to leave town on Tuesday morning.

No real workouts of note were done.

Fortunately, I did an afternoon upper body session in San Diego on Tuesday:

1A) Pushups
1B) Face Pull

2A) DB Press
2B) Pullup

3A) DB Row
3B) Triceps

And then a squat workout early this morning...

1A) Squat
1B) Box Jump

2A) Good Morning
2B) Mobility

Very sweaty. The gym was really hot... and even humid.

Strange weather for SD.

Now I'm off to do a coaching session with fitness model and former NFL punter, Steve Weatherford, from the NY Giants.

It's going to be a great day!

Today's Kickbutt Mindset Tip:

Haters are really hurting.

They lash out at you to protect themselves.

Don't let them get to you!

Anonymous Critic = Anonymous COWARD

Don't feed the trolls.

Stay focused on making an Impact and having an Influence.

Be positive. Stay strong. Push on.



--
Craig Ballantyne
Author, The Perfect Day Formula

    

Saturday, March 10, 2018

Toronto Time and Workouts

Thursday was an off-day. I took the train from the farm to Toronto, and just walked around for about an hour. That included a little stroll over to see my sister and have a big family dinner.

Friday was busy, and I only had time for a pushup workout in my hotel room before a big Perfect Life Workshop... one of our best ones yet.

Today is going to be a deadlift workout.

1A) Deadlift
1B) Box Jump

2A) Hang Clean
2B) Glute-Ham Raise

3A) Squats (light)
3B) Ab Rollout

Tomorrow I fly to Salt Lake City for a bunch of meetings on Monday. On Tuesday morning it's down to San Diego for two Perfect Life Workshops and then Fitness Business Summit.

Party time!

Today's Kickbutt Mindset Tip:
Success is simple once you accept how hard it is. Once you admit that achieving your goals requires hard work & sacrifice, then you will be psychologically prepared to do the work & make the sacrifices. Then it's just a matter of taking action on a proven plan.

Tuesday, March 06, 2018

Upper Body and Deadlift DOMS

Hmmm. So I was not as sore as I expected today.

Certainly some DOMS, and definitely different compared to normal deadlifts.

But not as severe, for lower or upper, as I expected.

That allowed me to have a good pressing workout today.

Here's what went down:

1A) Pushups ... this superset wasn't just a warm-up, but sets close to failure
1B) Band Pull

2A) DB Chest Press
2B) DB Shrug

3A) DB Triceps Extensions
3B) DB Hammer Curl

Good times. No tweaks.

Today's Kickbutt Mindset Tip:
"If you hate to see the hate in the world... Do good. Before you post that snarky insult on Facebook just to get "Liked", think about the consequences, and do good. Before you make or share the attack ad, realize that it only makes things worse, and do good.

Do good. Now, forever, and always. Do good.

Monday, March 05, 2018

Strange Deadlift Workout and Superset

Strange thing happened in today's workout.

It was another session with 3-4 second eccentrics.

I did 3 sets of deadlifts at 315 for 5 reps with a 3 second lowering phase and a 1 second pause at the bottom.

In the 3rd set, the first rep came off the floor easier than every other rep.

Very interesting.

Maybe it was a fluke.

Should be some interesting upper back DOMS on Tuesday AM.

Full workout went like this:

1A) Deadlift
1B) Email... seriously. haha.

2A) Barbell Hip Thrust
2B) Hang Clean (light, long time since I've done these)

Great workout.

Latest podcast with Bedros on advice for millennials & our younger "usn's"
=> https://www.earlytorise.com/046-advice-millennials-younger-self/

And today's kickbutt mindset tip:
Today is the first day of the rest of your life. Don't dwell on past mistakes, that gets you nowhere. Focus on what you can & will do today, tomorrow, & the rest of your life, and all of the great things that will happen because of your actions. Get strong, be strong, stay strong

You will need to make hard, uncomfortable choices in the short-term in order to have long-term success, progress, and happiness. But don't worry, it'll only hurt a bit right now, but you'll feel better for a long, long, long, long time.

Saturday, March 03, 2018

Shoulders and Back

Pretty good garage gym workout today.

Slow 3-4 eccentric tempos on everything... makes for lighter weights, but less trouble, and good pumps.

Eventually builds up to decent weights in last exercises or last sets. So it's not all baby weights.

Lots of old-man warmup before this.

1A) BB Shoulder Press
1B) Band Pull

2A) Close-Grip Incline Press
2B) DB Row

3A) Ball Rollout
3B) Hammer Curl

Before the workout I was answering some reader Q's... shared this with someone struggling to improve on video:

It's how I 'tricked' myself into having more energy on-stage and in my video presentations ... and this was tough, because my introverted, low-key tendencies are very strong! :)

=> https://www.youtube.com/watch?time_continue=19&v=QOaNvlb_hgM

Today's Kickbutt Mindset Tip:
"People are always blaming circumstance for what they are. I do not believe in circumstance. The people who get on in this world are the people who get up and look for the circumstance they want and if they can't find them they make them." - George Bernard Shaw

Friday, March 02, 2018

Squats and Eccentrics

Fun session today at the local YMCA.

Yesterday was an off day with some long walks and a basic yoga routine.

Today was back under the bar for the slow rep training (3-4 second eccentric on all reps but the jumps).

1A) Squat
1B) Box Jump

2A) Leg Press for Fun'n'Games
2B) Leg Curl

Tomorrow is a Meathead upper body session in the garage.

Today's Kickbutt Mindset Tips:
"Whatever you vividly imagine, ardently desire, sincerely believe, and enthusiastically act upon must inevitably come to pass." – Paul Meyer

Never feel sorry for yourself. Instead, go out and help someone. Turn your moping into mentoring. The best thing you can do is to make everyone around you better.

And one for yesterday:
Happy 1st.

Shed the old and embrace the new. ...

It's easy to get complacent in life. But you must fight it, Fight it, FIGHT it. Never rest on past accomplishments. Never stop getting better. We will never be done. Push yourself to make the most of your gifts.

Wednesday, February 28, 2018

Invasion of the Bodybuilder into my Baby Weights Workouts

Another great garage gym workout using my new "baby weights" philosophy stolen from Vince Delmonte and IFBB pro, Ben Pakulski.

Basically, I do a lot more warm-up, and high-rep sets before pyramiding up in weight and down in reps.

Gosh, I sound like an article from a 1993 FLEX magazine, but the workouts are good times.

Today...

1A) Pushups - 4x20 at 3-0-1 tempo
1B) Band Pull - 4x25 with pause at chest

2A) DB Chest Press - Worked up to 80x2x10 after 50x15, 60x15, 70x12
2B) BB Snatch Grip Row - 4x20

Today's Kickbutt Mindset TipS:
Stop doing things that don't matter. Release the guilt, the fear, the doubt, the 'unworthiness', and get rid of the handcuffs holding you back from focusing on your 5% and doing what really matters in life.

" Every right decision I've ever made has come from my gut. Every wrong decision I've ever made was a result of me not listening to my inner voice. If it doesn't feel right, don't do it. That lesson alone will save you, my friends, a lot of grief." -

Good stuff all around,

Craig

PS - Pay it forward. Think of 3 people you can connect with and help. Reach out to an old mentor and thank them. Contact an old friend. Send flowers to someone you love... or an Edible Arrangement to a colleague. Renew relationships. Rekindle your connections.