^This video from Will Smith hits home for me 100%. I’ve learned what he is saying while getting into weightlifting. I’ve been weightlifting for about 5 months now and have learned so much from failing and missing lifts. I can honestly say that I’ve never felt so strong in my life. I’ve always been into gym life and working out, but it felt like it just wasn’t challenging enough or I wasn’t challenging my self enough. I was just going through the motions. Since I started weightlifting, I’ve been pushing myself harder than I ever have before. I am insanely motivated, almost to the point of obsession. As much as I complain about these tough workouts I’ve been doing on social media, deep down, I fucking love them. I guess you can say that i am a glutton for punishment.
This past Sunday (Mother’s Day) was the 2nd annual DC Bike Ride. I must say that the Start area and course was such an improvement this year compared to the first year. Last year the Starting Line and Finish Line were both on Pennsylvania Ave right in front of the Capitol. This year the Starting Line was in West Potomac Park, and the corrals lined up in that big field out there. Last year, you were riding elbow to elbow for the first 5 miles of the course, then it started thinning out. This year, everyone was comfortably riding about an arm and a half lengths width away from each other for the first mile and then it thinned out.
Anyways, there is just something about being able to ride around the streets of DC with no cars and being able to ride where bikes normally aren’t allowed. It’s pretty liberating. This ride isn’t a race even though some people would speed through. But that is the beauty about this event. You can go as fast or as slow (as long as you keep a 6 mph pace) as you want.
I’m pretty sure I’ll do this ride every year, hopefully I can get other people to sign up too. I know it was kind of tough this year because it was on Mother’s day, but I still managed to get home by 11am, and treat my mom to lunch.
It was really hot and humid this past weekend and I was lucky enough to have spent it out on the Potomac. Tom had rented a house boat for his birthday and we were able to bring our SUPs. Felt really good being back on the water especially since I finally upgraded my paddle. I’m hoping to paddle at least twice a month this season, only trouble I have is finding fun/new places to paddle.
I’ve been doing research/YouTube on paddling techniques. I’m trying to get out of this novice rut. There are so many things that I want to improve on all at the same time, but I’m just going to have to be patient and focus on one thing first, then move on to my next goal.
I haven’t posted anything in a little over 2 weeks. This is because I strained my back 2 weeks ago and have been trying to rest. Being inactive for 2 weeks is killing me. My back feels a lot better for the most part, it was ok when I went SUP’ing this past weekend. It is a little stiff today, so I should probably still rest.
Snatch Barbell Complex
5 Snatch Grip Deadlifts
5 Hanging Power Snatch
5 Over Head Squat
5 Behind the back Shoulder press
5 Good Morning
Single Arm Dumbbell Press
Set 1: 45# for 10 reps (per arm)
Set 2: 50# for 10 reps (per arm)
Set 3: 553 for 8 reps (per arm)
Chest Supported Wide Grip Row
Set 1: 40# for 10 reps
Set 2: 60# for 10 reps
Set 3: 80# for 10 reps
Landmine Arm Raises
Set 1: Bar only for 10 reps
Set 2: Bar with 5# plate for 10 reps
Set 3: Bar with 5# plate for 10 reps
Lateral Arm Raises
Set 1: 10# for 10 reps
Set 2: 15# for 10 reps
Set 3: 20# for 10 reps
Spartacus Workout with 30# dumbbells/30# Kettle bell
Dumbbell Incline Bench
Set 1: 65# for 10 reps
Set 2: 75# for 8 reps
Set 3: 85# for 6 reps
Body Weight Decline Push Up & Bent Over Row with Smith Machine (Superset)
3 sets of 12 push ups & 10 rows with 25# plates on smith machine
Set 1: 95# for 8 reps (each side)
Set 2: 135# for 6 reps (each side)
Set 3: 185# for 6 reps (each side)
Set 4: 185# for 6 reps (each side)
Warm Up Routine
Warm Up Set @ 65#: Snatch Grip Dead Lift, Hanging High Pull, Snatch Balance – 3 Reps for each
3 Working Sets @ 85#: Snatch Grip Dead Lift, Hanging High Pull, Snatch Balance – 3 Reps for each
Set 1: 35# for 10 reps
Set 2: 40# for 10 reps
Set 3: 45# for 10 reps
Set 4: 50# for 10 reps
Bent Over Single-Arm Cable Fly
3 Sets of 10 per arm at 10#
2 Sets of 10 at 30#
Rope Face Pulls & Shoulder Shrugs (Superset)
Set 1: 20# for 10 reps & 45# Shrugs
Set 2: 25# for 10 reps & 45# Shrugs
Set 3: 25# for 10 reps & 45# Shrugs
2 Hrs of Basketball