today I would like to introduce you to a quote that might help you out during your workouts, at the end of the article I will reveal who coined this quote:
“Where the mind goes, the body will follow”
This quote is very important. It exemplifies a very important aspect of working out. You really have to focus on your body and your muscle group that you are trying to workout. That also means being able to push yourself that little step farther, harder. One more rep, go deeper into the squad, etc. No pain no gain. No other workout can be as punishing but also as rewarding as plyo, keep that in mind.
Well then, lets get down and dirty. Let’s take a look at what I did today. Click on the thumbnails to get to my Flickr account and see them pictures in a higher resolution.
1 creatine pill
1 protein shake
how to prepare:
– 1 cup skim milk, 1.5 scoops protein powder, 1 cup berries, 1/2 banana, 1/2 cup ice
– blend until smooth
protein shake: done
I used 2 scoops of protein powder, used 1 cup of frozen fruits, didn’t have a banana so I skipped that, added half a cup of Danone Activia Fibre. That’s how I always make my protein shakes, and they are super delicious. By the way, I end up drinking 2 glasses of the protein shake, I only take a picture of one glass though. I hate doing dishes, 2 glasses = twice the amount of cleanup (grin).
1 protein bar
since i don’t have protein bars I substitute it with 1 granola bar and an apple.
1 shrimp stir-fry
1 tbsp sesame seeds
1 oz cashew
how to prepare:
– 8 ounces shrimp, 1/2 tbsp soy sauce, 3/4 teaspoon rice vinegar, 1/2 cup fat free chicken broth, 1/2 teaspoon garlic, 1/2 teaspoon ginger, 3/4 red onion, 3/4 cup broccoli, 1.5 snow peas, 1-3/4 cups mushrooms, 1/2 yellow bell peper, 1/2 cup canned water chestnuts
– heat soy sauce, rice vinegar, garlic, ginger and veggies
– add shrimps
shrimp stir-fry: done
Yay, I had all the ingredients. And it tasted fan-diddly-tastic. No really, I loved it, I wish I had some more. I used teriyaki sauce, some peanut oil, and soy sauce though I did slip a but and poured in too much. Still tasted fantastic.
3 oz string cheese
I still can’t wrap my head around this, people pay a bit more for cheese that someone else cut for them in pieces? Anyhow, I used 2 ounces of mozzarella and 1 ounce of cheddar. Cheese is gut.
8 oz turkey
3 tbsp gravy
1 cup green beans
2 cups butternut squash soup
2 tbs protein powder
how to prepare:
– 1 tablespoon shallots, 1 garlic clove, 3 cups butternut sqaush, 1/2 cup fat free chicken broth
– sauté shallots, garlic
– add chicken, broth
– simmer for 25 mins
butternut squash soup: done
Had no turkey, apparently they are all on some piece of paper somewhere, being drawn by 5 year olds. So I used 3 pieces of chicken, and since it wasn’t quite 8 ounces I filled up the rest with some leftover turkey ground meat. I don’t know where that came from to be honest. I think the musses cooked that before. It’s a riddle to me. Instead of gravy I used sweet thai chili sauce. Soup wise I just made the red pepper soup and used that instead.
Before going to bed:
1 creatine pill
Day 09 means it’s Plyometrics day, the mother of all workouts and targets the cardiovascular endurance. I had a good feeling this time. I am confident that by phase 2 I will try and keep you with Dom.
Ok so here is the lowdown on Plyo, there are 4 excercises per set, you do 5 sets, and there is a bonus set. Set 1 to 5 you do back to back, that means you do 1, 1, 2, 2, 3, 3, 4, 4, 5, 5, 6. The first 3 excercises in set 1 – 5 last 30 secs the last ones last 60 secs. Set 6 is 60 secs each. You can do anything for 30 secs, right? Here is a list of the excersises in proper order:
- Jump squat, run stance squat, airborne heisman, swing kick
- Squat reach jump, run stance squat switch pick-up, double airborne heisman, circle run
- Jump knee tuck, Mary Katherine lunge, leapfrog squat, twist combo
- Rock star hop, gap jump, squat jack, military march
- Run squat 180 jump switch, lateral leapfrog, monster truck tire, hot foot
- Bonus round: pitch & catch, jump shot, football hero
Good stuff, I am sure by now you learnt to love plyo, right? RIGHT? Be patient you will see results rather sooner than later.
Oh and now to reveal the mysterious person who we have to give credit for the quote:
People say that Arnold had an edge when it comes to achieving his stellar physique not because of steroids (even though they did help, don’t blame him back then noone knew about their sideeffects and they were not illegal) but because of his strong mental game. When he worked out he really focused not only on form of repetition but he really focused on the muscle group that was targeted by the exercise. When he did pull ups he focused on his lats, when he did squads he focused on his leg muscles. He even said, when I did biceps curls I imagined my bicep muscles to be as big as mountains. Keep that in mind: “Where the mind goes, the body will follow”
P90X Day 09: done
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