BEGREATGUYS, Inc post #3

Reward your hard work. 

 

BUT 

 

Don’t depend use your reward against you.

 

In a world where sometimes we need a little motivation and a great deal of discipline to accomplish our goals, we have to find the time to reward our hard work. Yes, I said “hard work” because no matter how long it took you to accomplish something — you still have to put in some form of effort to finish it. I once had someone tell me “I walked a mile today, it isn’t much but it felt good” & my reply to this person was, “walking a mile is a lot because you could have stopped half way, but you continued until you finished”. So no matter what you think is a lot or a little, if you finished it — then you achieved something great. 

 

Rewarding yourself doesn’t have to be something ‘out of this world expensive’ unless you want it to be and doesn’t have to be daily, you can make it a monthly thing or a yearly big event, or something small each week. Rewarding your hard work doesn’t have to be done alone either, share your good news with friends and family and allow them to be apart of your big day! How you choose to reward yourself can be a broad range of things: new running shoes, something new for the bike, weekend vacation with the family, spa day, new fitness clothes from your favorite store, new gym bag, upgraded gym equipment for the garage, etc. The reward is for you to choose and something that will make you happy for accomplishing what you accomplished and keep you motivated to continue doing well for yourself. 

 

On the other side of things, rewarding yourself can be a positive thing gone negative if you aren’t cautious of how you reward your results. Some people may find their reward system may diminish their results/prevent them from further progress. These types of rewards are only benefiting you at the time, but in the long run they ruin what you worked hard for and set you back a couple of notches if you aren’t careful. The type of rewards I am speaking on are: eating a cookie for every mile you accomplish in the day, going to Mcdonalds for dinner on the weekends for eating healthier options during the week, buying clothes that are a size or two smaller to work towards, buying a motorized scooter instead of taking your bike to work, etc. These things are all good rewards in the beginning but these same rewards will work against you in the long term if you aren’t careful. 

For example maybe you decide since you are making so much progress, you will start to buy clothes a size or two smaller so that you have something to work towards each week or month, and while this type of motivation & reward doesn’t sound like such a bad idea upfront, in the long term it can turn into a bad decision because you become obsessed with wanting to fit the clothes and when you don’t feel as though you are making fast enough progress or it becomes a game of “I have had these same pair of jeans for 5 years hoping I would be able to fit them again”; it can start to weigh down on you mentally. Same with wanting to reward yourself with food, in the beginning it might sound like a good idea because you have chosen to cut them out of your life otherwise, but in the long term it can turn into a habit that becomes the delay of your progress. I believe if you want to eat something, do it but paying mind to the amount of it and how it may or may not effect your results is important because you don’t want to work hard for something and then end up losing it all due to your reward system because that same reward system is what is keeping you going in the first place — what sense would it be to have made an accomplishment then throw it all away at the same time.

 

Along side a good reward system would be to have a purpose/ A “Why” so that when the reward system fails you, you can use your purpose to keep you going again — a good purpose/good why, is one that drives you, keeps you grounded and doesn’t leave you with doubt. Sometimes our why’s can take the place of our rewards because our why is the reward.

 

Thank you for reading, please take the time to leave comments, likes, share or reblog, and follow. 

 

This post was in honor of my sponsor #BEGREATGUYS 

check us out at https://begreatguys.com/ and find my personal page at https://begreatguys.com/shay-lon-moss

 

Be sure to use my promo code “Shay” for discounted prices on apparel 🙂 

 
 
Advertisements

Workout catch ups

To keep things simple, I will post all the workouts up to this point in this post, and separate them by dates, we stopped off at 4/19, so this will begin at 4/24 (which was the next time I hit up the gym). 

 

4/24

Warm up:

 
  • Hip thrusters: 4 x 25, 20 lbs
  • kettlebell swings: 4 x 25, 12 lbs
  • EZ- bar goodmorning: 4 x 25, 20 lbs

Workout: (dynamic workout with squats/deadlifts)

  • Conventional deadlift: 9 x 3-6, 180 lbs (60% 1RM)
  • knee pulls: 9 x 3-6, 190 lbs
  • Barbell back squat (low bar/ wide stance): 9 x 3-6, 120 lbs (60% 1RM)
  • barbell jump squats: 9 x 3-6, 100 lbs

Tri- set:

  • Barbell hip thrusters: 5 x 10-15, 100 lbs
  • One arm kettlebell swings: 5 x 10-15, 8 kg
  • DB stiff legged deadlift: 5 x 10-15, 40 lbs

Tri-set

 
  • Straight leg raises: 5 x 10-15
  • one legged kettlebell deadlift: 5 x 10-15 ea leg, 12 kg
  • Quadruped hip extension with band: 5 x 10-15 each leg, red band

Tri-set:

  • Bulgarian DB split squat: 5 x 10-15 ea leg, 30 lbs
  • lateral squat: 5 x 10-15
  • clamshell: 5 x 10 ea leg, red band
 

4/25

Warm up:

  • One arm DB row: 4 x 25, 5 lbs
  • Dip assisted machine: 4 x 25, 120 lbs
  • Rear delt machine: 4 x 25, 20 lbs

Workout: (heavy day/ bench press)

  • Barbell bench press: 5 x 2-4, 110 lbs, 115 lbs, 120 lbs (80%-90% 1RM)

Tri-set:

  • Lat pulldown: 5 x 10-15, 60 lbs
  • bench dips: 5 x 10-15
  • cable face pulls: 5 x 10-15, 60 lbs

Tri-set:

  • Seated DB reverse fly: 5 x 10-15, 30 lbs
  • One arm DB row: 5 x 10-15 each arm, 25 lbs
  • Close handed push ups: 5 x 10-15
 

4/27

Warm up:

  • Lateral band walk: 4 x 25, green
  • lateral band leg raises: 4 x 25, green
  • EZ bar wide stance stiff legged deadlifts: 4 x 25, 20 lbs

Workout:(heavy day/squats&Deadlifts)

  • Conventional deadlift: 3 x 2-4, 240 lbs, 255 lbs, 270 lbs (80%-90%)
  • Barbell back squat( low bar, wide stance): 3 x 2-4, 160 lbs, 170 lbs, 180 lbs (80%-90% 1RM)

        – barbell back squat: 2 x 1, 190 lbs, 200 lbs (95%+)

 
 

Wednesday 1RM check (conventional deadlift)

So typically I do bench press on Wednesday’s but because I missed Tuesday (which was conventional deadlifts) I decided to do deadlifts today and wait to do bench press another day. Again, I tested my 1RM max with the conventional deadlift and excelled. My form could use some sprucing up and I will continue to work on it as I progress as a lifter, because I know how important it is to have good form and technique (especially with these lifts), so that is something I will definitely work on and hopefully get better at. The one best thing that came from hitting this PR was the fact that so many well known powerlifters — majority of them women, left comments of encouragement ❤ that really added some motivation to my life and meaning. These were women who are ELITE athletes in the sport of weightlifting and powerlifting and have won many titles, who have taken the time to comment on my video, which I will share with all of you —- Deadlift video (ALSO, be sure to follow me!)

 
 
  • Conventional deadlift: 300 lbs RM — I increased my deadlift by 20 lbs 
 

Superset:

  • EZ bar goodmorning: 3 x 8-10, 50 lbs
  • Hip bridges: 3 x 8-10

Superset:

  • DB cleans: 3 x 8-10, 40 lbs, 50lbs
  • Lunge pass through: 3 x 8-10, 17 lbs

Superset:

  • Kettlebell single legged deadlifts: 3 x 8-10 each leg, 10 kg
  • Hip extension band: 3 x 8-10, red band 
 

Making a friend & doing deadlifts

For starters, today was a good workout BUT to add to that, I had a fun conversation with a girl who attends my gym, her fiance does too, but she was working out this morning and had a leg day, it was the day she was starting to use the barbell for squats for the first time in like years .. and she started off with a weight that she felt comfortable with and used a platform to make sure she was hitting the amount of depth she was aiming for and all the while I was watching — I decided she could definitely do more weight, how did I know? because I believed in her and I seen her potential .. I knew she was stronger than she had the confidence to admit and I figured if nothing else, she can give it a go and I would spot her. She decides to take the plunge and up the weight by 20 lb and here I am spotting. She does it, reps it out ONE MORE REP than the second set, I give her a huge high five and let her know I am proud of her. That’s an example of pushing someone to their fullest potential, spotting their opportunity for success & letting them know you believe in them; pushing them to try & having their back win or lose. 

 

Now back to the Deadlifting part:

 
 
  • Conventional deadlifts: 3 x 5

 

  • 65% of 90% of 1RM: 170 lb
  • 75% of 90% of 1RM: 200 lb
  • 85% of 90% of 1RM: 225 lb, 6 max reps 

 

  • Deficit Deadlift: 5 x 8-10, 160 lb
  • wide stance barbell stiff leg deadlift: 5 x 8-10, 135 lb, 155 lb
  • Kettlebell snatch: 5 x 8-10, 8 kg
  • EZ bar glute bridges: 5 x 10, 40 lb

Cardio workout:

Superset:

  • jump rope: 30/45/30 seconds
  • Sprints: 30/45/30 seconds
 

Superset:

  • mountain climber: 30/45/30 seconds
  • burpees: 30/45/30 seconds
 
  • Treadmill (interval training): 15 min total (2 minute run, 5.5 speed, and 1 min walk, 3.5 speed)

Overall the deadlifts went over well, for the wide stance stiff leg, I decided to use my versa gripps (normally my grip is fine) but after doing deadlift after deadlift back to back, I wanted to be sure. Nobody loves burpees, especially me, but I got them done, the run on the treadmill was good. Overall a good workout 😀

 
 

 

Week Nine Day Four —- Thursday

  • Barbell back squat: 3 x 3

 

  • 70% of 90% of 1RM: 140 lb
  • 80% of 90% of 1RM: 160 lb
  • 90% of 90% of 1RM: 180 lb. 5 max reps

 

  • Barbell front squats: 5 x 12, 60 lb
  • Barbell box squats: 5 x 12, 185 lb
  • Leg press (quad dominant): 5 x 12, 298 lb
  • smith machine narrow stance squats: 5 x 12, 75 lb

Ab workout:

Superset:

  • Medicine ball seated twist: 4 x 20
  • plank: 4 x 30 seconds 

 

Week 9 Day 3— Wednesday

  • Barbell bench press: 3 x 3

 

  • 70% of 90% of 1RM: 90 lb
  • 80% of 90% of 1RM: 100 lb
  • 90% of 90% of 1RM: 115 lb, 3 max reps

 

  • DB floor chest press: 5 x 15, 40 lb
  • Cable crossover: 5 x 15, 40 lb
  • Lat pulldown (wide grip): 5 x 15, 50 lb
  • Lat pulldown (narrow grip): 5 x 15, 50 lb
 
  • Stationary bike: 20 minutes, 2 minute level 8, 2 minute level 15
 

 

Week Nine- Day Two Redo w/mistakes

This was a mistake workout — I added 10 lb to my deadlift thinking this was a new 4 weeks, and based it off a 300 lb RM instead of 295 .. so the numbers for this would qualify 4 weeks later but not for this 4 weeks 🙂 But still had some good lifts today 🙂

 
 
  • Conventional deadlift: 3 x 3

 

  • 70% of 90% of 1RM: 190 lb
  • 80% of 90% of 1RM: 215 lb
  • 90% of 90% of 1RM: 245 lb, 6 max reps

 

  • EZ bar goodmorning: 5 x 15, 40 lb
  • wide stance stiff legged deadlifts: 5 x 15, 115 lb
  • smith machine kneeling squat: 5 x 15, 115 lb
  • glute kickback: 5 x 15

Ab workout:

Superset:

  • sit up press: 4 x 20, 20 lb
  • plate side bends: 4 x 12, 50 lb