I am a MASS MACHINE doing the "Challenge" and this is my journal

[henderjb]

First day of the competition diet. Check out my website for more:
http://joysbbjourney.blogspot.com/

What was GREAT about my day?
1) good sermon at church. uplifting
2) enjoyed coffee with my friend
3) enjoyed a nap in my tanning bed
4) got my nails painted
5) have some time now to relax & do some things other than day to day items
6) day 1 of the diet is working just fine. Have my meals ready for tomorrow

What can I improve upon to make things EVEN BETTER?
1) keep getting things done tonight. The more I do the more I enjoy
2) get mentally & physically ready for the workout tomorrow.
3) plan some workout videos
4) get a makeover scheduled for Saturday

What can I do to make things MORE ENJOYABLE?
1) continue tanning, use your hot tub, paint your nails & do things that make you feel good
2) interact more with people
3) remember to help people

What daily discipline did I do EXCEPTIONALLY WELL at today?
• Focus on healing after my workout & throughout my day along with overall well being.

What daily disciplines did I NEED TO IMPROVE upon today?
• Eat all meals within 10 minutes of scheduled time and finish eating them within 20 min of the first bite
Need to plan the timing of the meal after church better

Philipians 4:11
"I have learned in whatever state I am, to be content"

[henderjb]

Been getting myself mentally prepped for this workout since I received it on Saturday. Why do I need the mental prep? Because the last exercise if FST-7 leg press & this is enough to strike fear into the heart of anyone & if it doesn't you aren't dong it right or aren't pushing yourself hard enough. Its beeen quite some time since I've done any FST-7 stuff - over a year but I still recall how much pain these involve including massive headaches sometimes from the oxygen consumption I think intense lower back tightness/pain, and today, now am seeing spots an hour later which occurs with me when I have massive leg workouts. Hard to write because I have trouble seeing the screen from the spots.They will subside in a while. Still need to push myself harder.

Workout analysis:
fear in my heart today. Have to remind myself that even Skip says he deals with fear. There is no losing as long as you push yourself to the max. I realize how hard I have to work to reach my goals, & sometimes it is a daunting thought & I have to fight thoughts of quit. I will never quit. I am winning. Don't let it feel like you are losing.

Abs - pushing myself. I knowthat when I push myself on abs it sets the stage to push myself on legs & it reinforces the can do attitude.

Curls ss Ext - work on going heavier with the curls. Did not let myself back down on extensions
Leg Press - remembering Lex does 1000# & Lisa warms up with my working weight. Would not let myself back down on weight from last week. I will become stronger with my max weight the more I work with it.
Lunges - workouts says push my limits so I use 35# DB each hand for all sets. Very controlled negative & positive. Working deep. Great form. Huffing it out
Stiff Leg Deads - no weight belt. keeping balarina back. All hams. Increase weight each time because I realize it is fatigue stopping me short on reps, not failure.
FST7 Leg Press - worked with 170#. Remember to push thru quads/heels not toes. use your legs. got all 7 sets 15 reps with some self spots on last 2 sets with my hands. Had to take some breathers to get reps. Need to work on increasing weight & not taking breathers. Feel my calves too now as I type this. Think about filming it next time. Good job but need to do better for my goals. Be careful to keep constant tension in legs, don't let it go to hips with too much explosion.

Stretched & foam rolled after and thought about healing. I know I'll need it to prevent seizing up in my desk chair later.

The spots are subsiding now. Whole food meal down. Time to start the day job.

What daily disciplines did I do EXCEPTIONALLY WELL at today?
• Constantly push my limits in the gym outside my comfort zone & into the zone of growth
• Focus on healing after my workout & throughout my day along with overall well being.

What daily disciplines did I NEED TO IMPROVE upon today?
• I will understand that my mind will ALWAYS lead my body, I will BUCK UP, and act as if those body parts (legs) I don't like to train are the ones I love to train more than any other"
Bucked up but I need to learn to ENJOY it more. Focus on the results

[Lex29us]

Without fear, there can be no courage. Happy to see you faced your fear and conquered.

-Lex


I AM A MASS MACHINE!!
TRAINING HARD, & THINKING BIG!!

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http://forum.bodybuilding.com/showth...#post842138641



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[henderjb]

Great workout this morning. Woke up just feeling good & ready to go! Got to the gym about 10 min early.

Calves - routine call for 15 reps now. I really prefer this rep range. Really feel it so much more. Going as heavy as possible while getting the targe reps. Really focusing on relaxing my upper body tension & letting the calves to all the work.

Full range laterals - staying heavy. a bit short on reps but need to push limits. keeping it very in muscle

Hammer Press - machine I was going to use in use so I opted for the Hammer. Haven't used it in a long time. Actually worked out better - good switch. working heavy. A bit low on reps but they will come up, just keep pushing, every week, not letting emotions dictate if I go heavy.

Row Pushouts - getting stronger, pushing limits. I will continue to get stronger. Good control

Rope Pulls - pulling to nose really makes a difference. remeber to focus on this

Side Laterals - going as heavy as possible, getting reps but with some rest/pause & some body langauge but not too much so target muscle isn't being worked. Keep using this weight. Remember when you used the 40# all out w/ body language for that program at on point - this isn't too heavy.

Cardio - wore my shorts & the bike puts burn marks on my inner thigh so opted for elliptical. This was a good change of pace, switchng things up, keeping it fun

start the work day
What will be GREAT about my day?
1) the project in Illinois will be done - it will have been all me from start at the site visit to end. Remember in Illinois in the Gold's gym, jamming on "do it like a dude" Jessie J - that's a good memory, a good feeling, a good sense of accomplishment & what I can do on my own

What was GREAT about my day?
1) My project is complete & done well!
2) my new supps came in!
3) I enjoyed my new make-up & hair look
4) great workout this morning. lots of energy.
5) feeling happy & fun most of the morning
6) another comment about how much my arms have grown. I know its true
7) positive thoughts about myself & the muscle gains I will be able to display this year

What about can I improve upon to make things EVEN BETTER?
1) get involved in more outside of work stuff & break the rut when you can
2) get things done in the evening faster
3) get your posing suit ordered & your motel for Pitts squared away so you don't have it lurking in your mind.
4) have a positive outlook on your work day tomorrow

What can I do to make things MORE ENJOYABLE?
1) get outside more
2) enjoy your day off weights tomorrow & have fun with your cardio & change of schedule. Focus on healing - foam roller or hot tub or tan
3) start planning your "look" for competition
What daily disciplines did I do EXCEPTIONALLY WELL at today?
• Get myself physically, emotionally, & psychologically ready for EVERY SINGLE set I perform in the gym.
• Constantly push my limits in the gym outside my comfort zone & into the zone of growth
• Do something to help or inspire someone else EVERY day

What daily disciplines did I NEED TO IMPROVE upon today?
Did pretty well with everything but am feeling very tired in the evenings. Really have to push myself to do anything. Just want to lay down & go to sleep. Not sure why.

Corinthians 6:20 ... glorify God in your body and your spirit, which are God's.

[henderjb]

Contest prep has begun & I decided that my Wed morning schedule could be better. I usually get up at 5AM, eat, grab a cup of coffee then sit & read or do some bodybuilding research for about 45 min before hitting cardio. But I find that I have not been feeling well doing this. After I eat & drink that coffee & sit in the chair, I feel bad & have to drag myself to the treadmill, but then once I am up & moving on the treadmill, I start to feel great.

Decided to cut the coffee & relaxation break this morning, start a new schedule, just get up at 5AM, grab a caffeine pill & drink my shake that I usually drink post workout & hit the treadmill right away without allowing myself to sit back down & get lazy. This left me plenty of time to foam roll after cardio which was great because I am very sore from the leg workout on Mon & my body from traps to feet is tight. Cutting the "down time" also keeps my energy levels high.

What was GREAT about my morning?
1) the change of schedule was nice
2) good foam rolling - focus on healing & recovery
3) I will be to work on time
4) my MK red tea & fig shower gel & lotion just feels healthy
5) got to pop in on a Mass Machine journal
6) getting a better feel for Physique posing

What WILL be GREAT about my day to come:
1) I will be proactive, interested in my work, and a leader. I will NOT let myself get too relaxed
2) I WILL have that cup of dark roast when I get to work & I will get into gear for the meeting
3) I will get my 40# of chicken at lunch & will get it packed tonight. One more step toward my goal
4) I will work on my posing suit this week & make my reservations for Pitts

What can I do to make things EVEN BETTER & MORE ENJOYABLE?
1) keep it high gear
2) enjoy American Idle tonight & relax
3) video bar rows tomorrow.

Evening entry:
What could I have improved upon to make things EVEN BETTER?
1) keep a positive attitude at all times during work. smile even when you don't feel like it - it makes you feel better!

What was GREAT about my day?
1) got my new cardio schedule. Excited to kick things up even higher!

What daily disciplines did I do EXCEPTIONALLY WELL at today?
• Wake up every morning with a positive thought in my head & a positive self image.
• Focus on healing after my workout & throughout my day along with overall well being.

What daily discipline did I need to IMPROVE upon today?
• Eat all meals within 10 minutes of scheduled time and finish eating them within 20 min of the first bite
Need to outline a better schedule on my cardio only day to adjust meal timing
• Maintain a positive, can-do attitude – positive energy 24-7
high frustration level at work & my Walkman is stuck on locked mode which really irritates me - hope I can get it off before tomorrow's workout! No matter what though - I WILL prevail!

Haven't written my goal today, here it is:
I WILL earn my pro card at THIS year's Team Universe by being motivated, dedicated, determined, staying focused on my goals, maintaining a positive, can-do attitude, constantly pushing my limits outside my comfort zone into the zone of muscle growth, use my focus techniques for peak performance. I am gifted. I am CHAMPION and a CHAMPION MASS MACHINE!

1 Thessalonians 4:18 "Wherefore comfort one another with these words."


Click here to order
Skip La Cour's Mass Machine Nutrition
right here on Bodybuilding.com today

[Lex29us]

Decided to cut the coffee & relaxation break this morning, start a new schedule, just get up at 5AM, grab a caffeine pill & drink my shake that I usually drink post workout & hit the treadmill right away without allowing myself to sit back down & get lazy.

I think this was a good move. Hit it hard while its on your mind. Smart!

[henderjb]

Awesome workout today! Still so psyched up I had to restrain myself from hitting the work fridge while I was microwaving. just feel so much raw energy & drive today.

Walkman locked up yesterday so had to pull out the old school CD player. Actually worked out awesome. Jamed out to Rage Against Machine & my workout had the intensity of Rage Against the Machine!

Video of my bar rows today. For one reason for JZ Jules who seemed surprised at the weight I was using on my bar rows as written in my journal the other week. The other reason to check my form & make sure my intensity was were I think it is. I think it is! Can't wait to get the video uploaded tonight.

Set alarm 5 min early & tried to get out of house early because my new cardio schedule call for an extra 10 min cardio. I know I have the time in my workouts & can pick up the intensity to make up the time. Took a little extra time with the camera today for the bar row video & took a front & rear back photo after workout.

Workout Analysis
Pulldowns - remember to keep pushing heavier, don't quit when form starts to break a little. This is an exercise where I feel I need to get down to the 6 rep range heavy as possible because it is one my mind will quit before my body at higher reps.

Bar Row - keep lifting heavier - your form looks good & you are feeling it. Work up to that 225# row!

Seated Rows - need to get used to doing these again. Go heavier - push your limits - use your mind. Go heavy, heavy - use some cheat as needed
Pushdowns - keep driving. go up in weight. you are getting good with 105

Hammer High Row - keep lower back tight & back arched. Give it that ugghh like Skip said in that podcast of the conference call about intensity. keep going heavy. Keep intensity toward end of workout

Hyperext - got quite a few more reps on these than usual

What was GREAT about my day?
1) very productive
2) had good energy
3) great workout
4) had fun with my bar row video

What could I improve upon to make things EVEN BETTER?
1) learn to use Adobe Premier better

What could I do to make things MORE ENJOYABLE?
1) keep doing videos & keep involved with the Challenge
2) have an awesome workout tomorrow
3) keep feeling good about yourself & excited about your show & Cindi's

What daily disciplines did I do EXCEPTIONALLY WELL at today?
• Wake up every morning with a positive thought in my head & a positive self image.
• Constantly push my limits in the gym outside my comfort zone & into the zone of growth
• Eat all meals within 10 minutes of scheduled time and finish eating them within 20 min of the first bite
• Maintain a positive, can-do attitude – positive energy 24-7

What daily disciplines did I NEED TO IMPROVE upon today?
Nothing in particular but if everything wasn't EXCEPTIONAL then it needs improved.

Mark 5:19 ...Go to your friends, and tell them what great things the Lord has done for you.

God blesses me every day with my health, my energy, & my happiness

[henderjb]

Didn't sleep the best last night. A bit hungry going to bed & then woke up early .... somebody snoring...
Sore traps & mid-back. Front neck muscles too - part from yesterdays workout & part from sleeping wrong I suspect.

Calves - targeting 15 reps now. Working on getting the reps while going as heavy as possible. Keeping body relaxed & just putting mind into calves.

Incline Hammer - strong today. focused. good form. in muscle. keep pushing to go heavier each week
Incline DB Fly - working with 35# now. New rule - 30# too light- not allowed to use
Flat DB Press - strong on these today as well. Godo control. In chest. Mind. Keep pushing until you get 4x10 then up the weight
FST-7 Set - challenging to get mind/body back into FST-7. Good. Keep pushing.

Leg Pump - lunges - working on control & not trying to get away from the weight but get into it. Verbally aloud telling myself "come on" on the last set when my mind wanted to fail. Bucking up gut need to buck up even more.
Butt Blast - need to learn to like these. Told myself if I wasn't increasing the weigth I HAD to get the target reps.Got em.

Had about 30 extra min. Decided to foam roll & focus on healing vs. trying to cram in my 40 min cardio session. Sunday will be a better day for it. Also better in the long run because not having to do cardio this day will allow me to put better mind focus into my leg pump without being rushed. Also Sunday cardio will be good to get metabolism up on Sunday which is usually totally off day.

After workout feeling low on energy. May be just mind not excited about work day. I am thinking of things that will be great about my day to change that.

Evening journal:
Got home, had to buy a new walkman - other one died. Had to download all my songs again. Computer issue. Computer was tied up with trying to download so I hand wrote my daily disciplines & what was great, etc about my day so that I could enter them Saturday. Here they are:

What was GREAT about my day?
1) got a new walkman
2) enjoyed listening to podcast of the Mass Machine weekly conference call
3) relaxed in the hot tub in the eve

What can I to to make things EVEN BETTER?
1) get my bar row video uploaded
2) be more positive, more confident at work

What can I to to make things MORE ENJOYABLE?
1) Leave your fears in God's hands always
2) have a great workout in the morning
3) enjoy the Mary Kay makeover I have scheduled with a client tomorrow

What DAILY DISCIPLINES did I do EXCEPTIONALLY WELL at today?
• Constantly push my limits in the gym outside my comfort zone & into the zone of growth
• I will understand that my mind will ALWAYS lead my body, I will BUCK UP, and act as if those body parts (legs) I don't like to train are the ones I love to train more than any other"
• Focus on healing after my workout & throughout my day along with overall well being.
• Eat all meals within 10 minutes of scheduled time and finish eating them within 20 min of the first bite

What DAILY DISCIPLINES did I need to IMPROVE UPON today?
• Maintain a positive, can-do attitude – positive energy 24-7
NEED IMPROVEMENT AT WORK
• Do something to help or inspire someone else EVERY day

[henderjb]

Had alarm set for 5:30 this morning. Goal is to up my standard on Saturday morning now that competition has begun and get up at 5:30. Get to the gym by 7:15. Alarm malfunction, woke up at 5:45. Trying to move fast to get out of house, but distracted because my songs stopped uploading to my walkman last night & I only had a few recorded for my workout. Tried to download a few more before leaving house. Also distracted because my bar row video wouldn't upload last night. Review the workouts over breakfast & get on with it.

Reviewing workouts & the abs I would do. Decided to do rope crunches. I have to hold myself down with a plate on my feet to keep from getting dragged across floor. Somebody posted the other week about having this issue & Skip said you shouldn't have to do this & if you do you are cheating. Decided to video and upload for Skip's comment. Will upload this to the forum tomorrow or Monday. I uploaded bar row video today & don't want to upload two in one day.




Get to gym at 7:45. Turn on MM Power Statements. Helps me get focused.
Workout review:
Abs - took a bit longer between sets because of video of rope crunch. Did video of 2 sets. Second set is the one I chose to post. First felt light even though it was my normal working weight so upped weight for second set by 10#. Was a bit heavy but still good control - getting negative. Even though I took longer to do abs I felt like I really blasted them out but also in the back of my mind was the time factor & the energy that I expended on them. I know like Skip says its a sprint & I have a long run today with my abs, arms, & 40 min cardio.



Pushdowns - used my normal max weight for 4 sets but getting them too easy & wasn't feeling it. Added 5# & it became challenging, couldn't quite get reps & I began feeling it. did 3 more sets. Total 7 sets - too much but didn't feel the first 4 & couldn't explain it. Just light.

Nosebangers - need to just keep pushing with same weight until I can get my target reps. Don't allow yourself to go heavier & cop out of reps.

Rev Grip Pushdowns - first set heavy & reps too low. New program - order exercise so adjust weight down 10#. I am very intense in workout, just really loving it. I see a gym buddy cranking it out too. i think my energy is migrating

Kickbacks - need to keep pushing even getting partial reps. you have to push limits to grow

Cable Curls - started with normal weight. Just blasted it - to easy - add 10#. good job on these today. toward last set though I felt a dip in my energy. had been pushing so, so hard for quite some time now

Preacher curls - this is mind now. mind to keep driving with all that intensity.

DB curls - mind again. getting tired. have to remind myself I HAVE to keep pushing

Hammer curls - was going to go heavier this week, but it just was not doable. Having trouble keeping with the form with 35# - have to keep working with those & focusing on using my biceps, not momentum. Getting a negative, some cheat on positive when i have to. Did not give myself a choice - had to get 10 reps.

On the way to the water fountain, guy asked me my name. Said he enjoyed watching me every week & I did good. It was sincere & I appreciate it. I know I do good. I know I get respect. It is like Skip talks about in his podcast, just like in the leadership podcast & the squat rack.

40 min elliptical - friend came by to talk to me which made time go by faster. continued to monitor my heart rate throughout. Thinking of how I left it all on the gym floor today. seemed like a long time with the extra 10 min, but it is outlook. Just need to remember this is fun, play my Madonna & be her! I see a Madonna posing song - I saw it the first time I heard it on the stepmill. Its my song.

What was GREAT about my day?
1) smokin workout - left it all on the gym floor
2) really fun Mary Kay makeover with my client. i really enjoy working with her & she is my friend
3) got my videos uploaded!!
4) have evening to myself

What can I do to make things EVEN BETTER?
1) leave enough time for people tomorrow
2) enjoy coffee & church with Pam
3) enjoy your cardio tomorrow & keep a positive outlook on it
4) get some more songs on your IPOD
5) write your leadership assignment

What can I do to make things MORE ENJOYABLE?
1) keep making videos. Once a week target.
2) post the picture you took on back day on your website & update it with videos

What DAILY DISCIPLINES did I do EXCEPTIONALLY WELL at today?
• Constantly push my limits in the gym outside my comfort zone & into the zone of growth
• Maintain a positive, can-do attitude – positive energy 24-7
• Do something to help or inspire someone else EVERY day

What DAILY DISCIPLINES did I NEED TO IMPROVE upon today?
• Focus on healing after my workout & throughout my day along with overall well being.
IF YOUR TRAP KEEPS BOTHERING YOU, QUIT PATCHING IT WITH HEAT WRAPS & GET THE MASSAGE
• Eat all meals within 10 minutes of scheduled time and finish eating them within 20 min of the first bite
BE CAREFUL TO CHECK TIME WHEN YOU DRINK YOUR POST-WORKOUT SHAKE IF TALKING TO A FRIEND. MAKE SURE YOUR WHOLE MEAL IS EXACTLY 1 HOUR LATER.
WATCH YOUR MARY KAY APPTS DON'T INTERFERE WITH YOUR EATING SCHEDULE.

Need to read my evening devotional & do more for God. One of my goal is to post every day whatever reading I have read that most inspires me. I love this one:

Corinthians 16:13 Watch, stand fast in the faith, be brave.

Bar rows from Thursday's workout:

[MzJules]

Hey Hender!
Everytime you call me M.Z.Jules I want to break out in a rap song! ha! Great vid, I loved it! Wow! I think my highest row has been 90lbs so far. I often wonder just how strong I can get. Thanks for the inspiration and let's see ... how about seeing that butt blaster!!

MzJ


Click here to order
Skip LaCour's Mass Machine Nutrition
right here on Bodybuilding.com today[/QUOTE]

[henderjb]

Time for another change. My cardio program has been upped to include an extra session & I chose to add the extra session on Sunday. Sunday is typically a complete day off but I actually like the idea of cardio today because it gives an extra sense of working toward my goals vs having a complete rest day.

I realize cardio is a mindset & I must embrace it, think about cardio today in a positive light. I did actually enjoy my treadmill session & thought of the awesome glutes it will help me bring to the show. I can't wait to see them! The energy I am feeling today has also been good & I don't feel too rushed for time.

What was GREAT about my day?
1) enjoyed church
2) enjoyed coffee with Pam
3) enjoyed my treadmill session
4) called my friend to check in on her after a family death
5) called my dad to make sure he was okay. brother took him out last night so I feel good that he has been out & has had company
6) additional Mary Kay order
7) working on getting my suit in progress
8) will complete my Team U entry forms today & go ahead & get them in this week with the fee
9) making progress towards my goals. Asked Lisa some more questions.

What about my day can do to make things EVEN BETTER?
1) get a better handle on my Sunday eating schedule with the insertion of cardio
2) don't procrastinate taking your progress photos. get them done after you eat

What can I do to make things MORE ENJOYABLE?
1) Keep making progress towards my goals
2) continue learning with Manformation
3) keep doing videos
4) set specific workout goals tomorrow & make yourself proud
5) have a positive outlook on your workday tomorrow & your week
6) schedule this weekends makeovers
7) order some new clothes with your extra cash

What DAILY DISCPLINES did I do EXCEPTIONALLY WELL at today?
• Wake up every morning with a positive thought in my head & a positive self image.
• Focus on healing after my workout & throughout my day along with overall well being.
DID SOME FOAM ROLLING BUT NEED TO GET MY TRAP WORKED OUT. SCHEDULE A MASSAGE TOMORROW IF STILL PROBLAMATIC
• Maintain a positive, can-do attitude – positive energy 24-7
• Do something to help or inspire someone else EVERY day

What DAILY DISCIPLINES did I NEED TO IMPROVE UPON today?
• Eat all meals within 10 minutes of scheduled time and finish eating them within 20 min of the first bite
Want to get a better structure for Sunday w cardio. Emailed Lisa.

Need to write my goal:
I WILL earn my pro card at THIS YEARS Team Universe by being motivated, dedicated, determined, staying focused on my goals, maintaining a positive, can-do attitude, pushing my limits outside my comfort zone into the zone of muscle growth using my focus techniques. I am gifted. I am a CHAMPION and a CHAMPION MASS MACHINE.

How important is being a leader to you?

Being a leader does not mean that I must lead in all areas of life. It means that I lead my own life and chose the areas of my life that I wish to function as a leader in. It is very important to me to lead my own life but under the realization that God is the true leader of my life and I will abide by His rules.

It is important for me to be a leader in the bodybuilding lifestyle because I believe by being a leader in this area of my life I am directly able to help others and make a difference in their lives. It is important to me that I am a leader to my father as he ages and to anyone in my family that needs help.

The importance of my leadership at my job is limited because it is not my goal to be the top dog in that area of my life; however, I will and do strive to be my best and serve as a leader to those beneath me and to those who look up to me.

John 10:18 ...I have power to lay it down, and I have power to take it again.

[henderjb]

Took progress photos last night. Working with physique posing. Got to say it is a bit rough. All of the sudden I went from liking my photos to NOT! This is good though. It is just that I am not competition ready YET nor should I be. It was a bit disheartening, but it wouldn't be fun if it was easy & if I didn't have anything to work towards, it wouldn't be challenging & I like a challenge!

Trap & neck really bothering me. Heat wraps & stretching, hot tub & massage chair yesterday in an attempt to ease it. Worried it would effect me today during my Front Squats & Bar Lunges but the key is to relax that part of my body using mind to place complete focus on my legs.

Needed a bit of motivation this morning just to get me in the right state. Alway nice to pop on the forum & watch my fellow mass machine friends. Tyler this morning discussing his week off.

Got to gym. turned on MM Power Statements. Realize the way to get rid of any fear & any pain in my body is just to blast through it & get the adrenaline going. Do I headed to abs with that in mind. Carpet burnt my butt from the intensity of of my sit-ups. No I wasn't on carpet, just the situps on a decine bench & my shorts rubbing hard over the hinge point of my butt as I crunched. Haven't done that since last competition season.

Legs
Nonstop leg ext - no backing down weight. just keep going to fail. set 1 - slow pos & neg. set 2 a bit faster, set 3 & 4 not hitting reps but that if I were then it would be too easy. This set the stage for the Front Squats - getting blood, pump, & focus on my quads.

Smith Front Squats - struggled with what weight I should start with. haven't done them in a while. wanted to keep total tension in my legs & keep back relaxed. total focus.
set 1 - decided to start with 115# feeling confident I could get 10 rep target using complete control. did a rep & said, nah, too light. Increased weight to 115 & got reps with ease.
set 2 - increase to 120# - short 1 rep but I think that was due to loss of focus, machine hooks interference
set 3 - increase to 135# - got 6 reps failed on 7. complete control positive & negative. constant tension. no explosion/momentum. This set felt like it was my real working weight.
set 4 - 135# - 5 reps failed on 6.
set 5 - 135# extra set since I really felt 135# was my working weight. 4 reps failed on 5th

Bar Lunges - know I need to push myself to go heavier. put on an extra 5# & would not let myself back down the weight. first set 9 reps, set 2 - 6 reps to fail, set 3 - 5 reps to fail. These didn't burn because the reps were low but it should have been taxing the muscle in a different way - to build size with heavier weight. Will continue to work with this weight & ELIMINATE the option from my mind to use less weight.

Leg Press - getting more used to the stance & developing confidence & power with it. Increased weight each set & used my hands to give myself a self spot a.k.a. Packing On Muscle style. Was able to get the target reps using my hands as the self spot. Makes me realize the weight isn't too heavy, its the confidence that is the issue, the security. using your hands to assist give you that & allows you to push more. I realize it is how I view myself. I need to view myself as having strong legs & powerful and I will become it. I am becoming it. I have had a bad self-image with regard to my legs & leg strength that I am overcoming as I see progress & development & realize my strength.

Leg Curls - pushing for more weight
Deads - working on balance & control, confidence. Increasing weight each set.

At the end of the workout was proud. Proud that I pushed myself every exercise to get more weight, proud that I overcame fear because each exercise was challenging. Also enjoyed the workout. Enjoyed my power. Enjoyed Chevelle especially the song, "Hat's off to the Bull." My girlfriend calls me bull & hats off it was

Still, I need to do better!

Had extra time after workout since no cardio today. Spent time stretching & foam rolling, focusing on healing. Trap & neck really bothering me although I did real well today keeping tension out of it & in my target leg body parts. Scheduled massage - earliest I can get in is tomorrow. Heated neck wrap on all day at work today.

What was GREAT about my day?
1) good leg workout & enjoyed it in a love/hate way
2) got a good comment on "starships were meant to fly"
3) sent of my application for Team U
4) listened to more Manformation
5) good review from boss today at work & got to express myself as well. Was told i would never get pushed out no matter what decisions I make because my personality & who I am doesn't allow it
6) productive day
7) making progress toward my posing suit

What could I improve upon to make things EVEN BETTER?
1) get my trap/neck healed - massage is scheduled!
2) get to the gym faster & do not let any fear enter your thoughts
3) decide what you want out of life


What could I do to make things MORE ENJOYABLE?
1) get my massage tomorrow!
2) have a great workout tomorrow & enjoy it
3) upload my rope crunch video to forum & ask Skip for input
4) enjoy your cardio tomorrow knowing you are burning fat & reaching your goals

What daily disciplines did I do EXCEPTIONALLY WELL at today?
• Get myself physically, emotionally, & psychologically ready for EVERY SINGLE set I perform in the gym.
• Constantly push my limits in the gym outside my comfort zone & into the zone of growth
• I will understand that my mind will ALWAYS lead my body, I will BUCK UP, and act as if those body parts (legs) I don't like to train are the ones I love to train more than any other"
• Focus on healing after my workout & throughout my day along with overall well being.
• Maintain a positive, can-do attitude – positive energy 24-7

What daily disciplines did I NEED TO IMPROVE upon today?
• Eat all meals within 10 minutes of scheduled time and finish eating them within 20 min of the first bite
Pushing the limits on a meal during a meeting

Great verse to read before a leg workout or before anything. Its what i read this morning:

Psalms 18:2 The LORD is my rock, and my fortress, and my deliverer; my God, my strength, in whom I will trust; my buckler, and the horn of my salvation, and my high tower.


Click here to order
Skip La Cour's Mass Machine Nutrition
right here on Bodybuilding.com today

[henderjb]

Woke up this morning & realized I should have set my alarm for 10 min earlier to compensate for the 10 extra min of cardio I now have in my program. But then I said, no, I shouldn't have set my alarm earlier, I just need to step it up & get out of the house earlier & keep the intensity fo my workout higher. So I did.

Calves - didn't use my toe shoes today. Didn't want to waste the time switching shoes back & forth. Kind of miss them though. Felt a little different. I think I they are worth the time to switch.

Couldn't find mouthpiece for first 2 sets of standing calves. bit distratcted that I had lost it. Found it on piece of equipment in the case where I left it by accident on set 3. Good, no more distraction.

Standing calves - was able to get 16 reps all sets, 1 past target so increase weight next week
Seated Calves - these are a mind, burn at 15 rep target. Fell short of 15 on last set. Keep pushing to get target reps next week

Single Side DB Laterals- using 25# that challenges me. Wrote in my log that I was feeling "uncomfortable mentally" with that weight so that was good, meant I was challenged. Keep pushing with that weight, increasing focus, & getting better rhythm

Single DB Press - using 35#. Challenge. 8 reps first set, 5 reps the the other 3. Target is 10 rep but need to get stronger. I WILL get stronger. Just keep using them

DB Press - 30#. only 6 reps vs. 10 target but need to get stronger. I WILL get stronger. Just keep pushing weight
1/4 laterals - 45# chest up. Try 50# next week

Rear Laterals - getting 12 rep target. Wrote in my log - how much heart you got? that's what it is by this point to get reps

FST-7 press - rememberig do NOT go light. But, when I didn't make reps, its time to drop. after workout my shoulders feel sore to touch like they were stretched. I believe it was FST-7 blood pump

spent a few min stretching

40 cardio - good music, enjoying it, remembering I should like it - it is working toward my goals. read Flex on second half

Foam rolled after

Start the work day:
What WILL be great about my day?
1) I WILL remain confident & positive regardless of where I may have to go tomorrow & if I have to go alone
2) I WILL enjoy my massage after work & recover & heal my trap/neck/errectors
3) I look forward to my dark roast coffee
4) I will upload my rope crunch video at lunch

Evening Review:
What DAILY DISCIPLINES did I do EXCEPTIONALLY WELL at today?
• Constantly push my limits in the gym outside my comfort zone & into the zone of growth
• Focus on healing after my workout & throughout my day along with overall well being.
• Maintain a positive, can-do attitude – positive energy 24-7

What DAILY DISCIPLINES did I NEED TO IMPROVE upon today?
• Eat all meals within 10 minutes of scheduled time and finish eating them within 20 min of the first bite
Dinner a few min late & had to sub some chicken for fish. Didn't realize I was low on it.

Acts 17:25 ....He gives to all life, breath, and all things.

[Lex29us]

Enjoying watching your videos during one of my many "meal breaks" throughout the day. Your tricep dips is my favorite - I know they are tough & I enjoy watching people work hard! Way to slam it out. Also like the camo tee & the gold chain - another tough look

Hey HJB.

Those dips are no joke thats for sure, but that being said, the fact that I got 8 with 90lbs, means next week we hit triple digits. Gotta get them 100's. Glad I can inspire that fire in your belly (as Skip says), because you do the same for me. Those barbell rows you knocked out were fierce! Your level of intensity is champion caliber for sure. The camo T-shirt is a mental thing really. I'm going to war and I'm not leaving until the job is done.

-Lex

I AM A MASS MACHINE!!
TRAINING HARD, & THINKING BIG!!

Follow me on my Mass Machine Journal:
http://forum.bodybuilding.com/showth...#post842138641



Click here to order
Skip LaCour's Mass Machine Nutrition
right here on Bodybuilding.com today

[henderjb]

oh boy, oh boy, oh boy, what a day.

Got up at 3:45 this morning to get in my 40 min of cardio & be out if the gym showered & ready for a commute for work at 6:15

so the day began with gym bag packed, & 5 meals in a heated lunch box with a gallon of water, coffee in a thermos, lap top, work documents, and out the door

Good decision to go ahead & push for getting up extra early to get cardio in before starting my day vs waiting until I got back from my commute as meetings are always pushed later than usual

Did everything I needed to do to keep on schedule but some meals took longer to eat than typical because the meeting was intense & I was involved & had to focus on the meeting & eating at the same time. Behaved like an Alpha male, knowing I had full right to pull out a meal whenever & wherever I wanted with full confidence not worrying what it may look like to anybody. Also behaved like an Alpha male & got the job done being effective & assertive as needed

What DAILY DISCIPLINES did I do EXCEPTIONALLY WELL at today?
• Wake up every morning with a positive thought in my head & a positive self image.
• Maintain a positive, can-do attitude – positive energy 24-7
• NEVER sacrifice my identity or my standards to appease someone else or to avoid conflict.
• Control my environment
• Eat all meals within 10 minutes of scheduled time and finish eating them within 20 min of the first bite
GOOD & BAD AT THIS TODAY. ALL MEALS ON SCHEDULE DESPITE LESS THAN IDEAL CIRCUMSTANCES BUT SOME TOOK TOO LONG TO EAT

What DAILY DISCIPLINES did I need to IMPROVE UPON today?
• Eat all meals within 10 minutes of scheduled time and finish eating them within 20 min of the first bite
MEALS TOOK TOO LONG TO EAT do to work distractions
• Do something to help or inspire someone else EVERY day

Need to write my goal today:
I WILL earn my pro card at THIS year's Team Universe by being motivated, dedicated, determined, maintaining a positive, can-do attitude, staying focused on my goals, constantly pushing my limits outside my comfort zone into the zone of muscle growth, using my focus techniques. I am GIFTED. I am a CHAMPION and a CHAMPION MASS MACHINE.

What was GREAT about my day?
1) spent time with my brother
2) brother was my driver
3) was assertive & effective in my meeting
4) followed through with all my bodybuilding disciplines regardless of my schedule conflicts. I got the job done, no matter what & maintained a positive, can-do attitude.
5) day out of the office breaks up the mundane
6) even managed to bring my coffee with me for the afternoon to make it more enjoyable

What can I improve upon to make things EVEN BETTER?
1) keep your lipstick nearby so your lips don't dry out in meetings
2) ice for my water would have been nice

What can I do to make things MORE ENJOYABLE?
1) chill tonight & enjoy American Idol
2) rest well tonight
2) have an outstanding workout in the morning

1 Peter 2:24 .... that we, having died to sins, might live for righteousness

[CewSaw]

I'm late to catch up on your journal here but WOW you look great, your back looks huge!!!

[henderjb]

Woke up this morning feeling like I needed another hour of sleep. Those long days like yesterday & the all day stress takes it out of you. New I had to keep focused on my goals & get motivated to exceed. Popped onto the forum to watch the latest videos over breakfast. Always motivatig to hear Skip's voice on the videos & to see my fellow Mass Machines working hard.

Workout Analysis:
Abs - focusing on keeping it totally in my abs, realeasing the tension in my traps/jaw. Using my mind to power me. Did a good job. Quick, effective, & heavy.

Back:
One-Arm Rows - was able to really use my mind & go heavier than before with good control & focus in lats
Pulldown - grip 1 - gettting some momentum but really pushing with the weight & keeping control
Pulldowns - grip 2 - really taxed, could only get 6 reps w/ starting weight. Target was 10 rep but I leave weight & cran out sixes. I will get stronger & I need to work deep
Cable Row - pyramiding up, working on going heavier each time but keeping back focus
Shrugs - a bit distracted. misplaced workout belt. decided I didn't need it, just do it. Got a heated neck wrap on now so I'm saying they were effective

30 stepmill - hard to keep interested so I varied it up by skipping steps, trying kickbacks & things to squeeze glutes/hams & keep in interesting
10 elliptical - got into Madonna & had some fun!

What was GREAT about my workout?
1) used mind to power my body
2) good intensity
3) strong on several sets
4) Lil Wayne still cranks me up

What isn't perfect YET?
1) wasn't getting the best pump/feel but Skip says you don't really have to get a pump
2) distraction about belt during shrugs & feeling a bit pressed for time
3) not enough time to stretch & focus on healing
4) Madonna gets me high

What DAILY DISCIPLINES did I do EXCEPTIONALLY WELL at today?
• Get myself physically, emotionally, & psychologically ready for EVERY SINGLE set I perform in the gym.
• Constantly push my limits in the gym outside my comfort zone & into the zone of growth
• Eat all meals within 10 minutes of scheduled time and finish eating them within 20 min of the first bite
• Control my environment (did not let work disrupt my schedule at lunch or leaving)

What DAILY DISCIPLINES did I NEED TO IMPROVE UPON today?
• Focus on healing after my workout & throughout my day along with overall well being. (short on time)
• Maintain a positive, can-do attitude – positive energy 24-7 (high energy, but high frustration at work).
• Do something to help or inspire someone else EVERY day

What was GREAT about my day?
1) great workout
2) high physical energy - felt happy/energetic outside of work

What can I do to make things EVEN BETTER?
1) be happier at work
2) be more patient with others at work
3) have a positive attitude about your job

What can I do to make things MORE ENJOYABLE?
1) have a great workout tomorrow
2) enjoy your eve tonight & relax
3) enjoy your makeover with friend tomorrow eve
5) wake up happy tomorrow! its friday!

Deuteronomy 33:27 ...underneath are the everlasting arms

Never worry, you'll always be caught

[henderjb]

Totally blasted last night. Seems when I have a long commute on a day at work for an off-site meeting it really takes it out of me. Jumped in the tanning bed last night at 8:00 & crashed out hard core. Got out & got ready for bed so was in bed at 9. So I got about 7.5 hrs sleep last night. Should have been good to go this morning.

Downloaded conference call during breakfast. Always nice to have that to enjoy in my travels today.

Got to gym, thought to myself I could step it up & get out of house faster to allow time for cardio on Friday, but I have the option to do it on Sun instead & I think it works better. But in the future, if I have to do more cardio, here' a hole I can put it in.

Calves
Focusing on keeping it totally in my calves. Traps killing me today, guess those shrugs yesterday were real effective. I know I tense my whole body too hard when packing on weight in all exercises so focusing on not doing this & complete muscle control in target muscle.
Leg Press calves - same weight/reps as last week
Donkey Calves - Reps down by about 2 reps/set. Probably because I was not tensing my whole body & jamming stuff up but trying to use complete, controlled calve focus. still a bummer my reps were a bit down. gym also seemed pretty desolate this morning. felt a bit low energy

Chest
Incline DB Fly - choosing heavier starting weight. good control in chest. switched from MM Power Statements to music, felt like I needed to get some energy going.

Hammer Press - couldn't get my target reps/weight from last week but last week this exercise was before incline DB Fly's. Change of order may have had an impact but wouldn't have thought it would have had that much. Really focusing on chest control & not overarching my back or cheating to get it. A bit bummed I didn't progress or meet last weeks weight/reps.

Cable Fly Pushouts/DB Pullover - getting used to execution of the fly/pushouts. DB Pullovers felt very heavy to me. Chest was getting a very good pump/feel. Bothered by how weak I seemed today & how heavy the DB pullovers felt but maybe the workout was just a shock?

Leg Pump - extentions/deads/pull-throughs - very good heavy & control & mind on extensions. Deads - had thoughts of quit that i had to fight. Did not use weight belt - think not wearing it helps me focus on my hams more & not lower back. Trying to keep it in the hams/out of back & keep traps relaxed.

After these felt very shaky. Used foam roller & stretched out good. Had plenty of time to focus on healing/stretching. Continued to feel shaky into the shower.

Kept thinking of why I might have not felt that good during my workout today & why I felt my performance wasn't up to par - I'd rate my workout a 5 today which is NOT like me.

Did I forget to eat something? No. Did I forget a supplement? No. Am I sleepy? No. Nothing should be wrong. Maybe mental - bit of a rough work week. Maybe it means my diet is on track & my body is pulling for energy, maybe just because everything is sore today -back sore from yesterday, traps crushed, increased cardio slightly this week, think again may be work stress that may have drug me down by week end. Just need to recharge. Well its Friday night - I'm plugging myself in to the charger - home, work week done, friend coming over for a MK makeover, house to myself to relax other than that.

What daily disciplines did I do EXCEPTIONALLY WELL at today?
• I will understand that my mind will ALWAYS lead my body, I will BUCK UP, and act as if those body parts (legs) I don't like to train are the ones I love to train more than any other"
Good job w/ leg extensions. Lifted the heavy DB deads when I really felt like going lighter. But.... need to push myself further with them.

• Focus on healing after my workout & throughout my day along with overall well being.
• Eat all meals within 10 minutes of scheduled time and finish eating them within 20 min of the first bite
• Control my environment
• Do something to help or inspire someone else EVERY day

What DAILY DISCIPLINES did I NEED TO IMPROVE UPON today?
• Maintain a positive, can-do attitude – positive energy 24-7
When I feel tired I feel low energy & not so positive. I recognize that.
• Constantly push my limits in the gym outside my comfort zone & into the zone of growth
Felt like my workout was down today. Mind was there but body wasn't up to par.
• Wake up every morning with a positive thought in my head & a positive self image.
Wasn't really looking forward to the work day.

What was GREAT about my day?
1) Lisa says I am on par w/ weight loss & what we want
2) made a MK delivery & kept my disciplines despite disrupted lunch break due to work meetings
3) left work early to get my disciplines done that I missed during lunch break - taking care of myself - getting what I want
4) I'm going to have fun with the makeover in a bit
5) I am going to relax this evening & wake up feeling great

What can I do to make things EVEN BETTER?
1) keep a positive attitude all the time
2) spend more time out in the sun - missed being able to get out today during lunch
3) keep figuring out what you really want in llife & make it happen
4) finish listening to the podcast

What can I do to make things MORE ENJOYABLE?
1) keep focused on next weekend & how fun it will be!
2) keep working on your posing suit
3) have a great workout tomorrow morning, get up early, get to the gym & get a good start at making yourself proud of yourself
4) keep focused on positive thoughts
5) check out some Mass Machine journals this weekend

Ephesians 5:8 .... walk as children of the light

Don't forget & don't forget to shine

Have to pop into my journal one more time before I hit the hay & call it a day. It always surprises me how I forget about anything on my mind once I get together with a friend and help them with some new Mary Kay looks. Had a great time this evening, truly enjoying the time with my friend and in the end to my surprise sold $160 in makeup earning me some extra cash. As I always say though, Mary Kay isn't about the money for me, its about the friendship, the working with people, the helping people that makes me happy. Like bodybuilding, its just good stuff. Going to bed with a positive attitude & renewed energy already, looking forward to my weekend.

[Tariqgym]

Impressive journal Miss! YOU ARE A MASS MACHINE!

[henderjb]

Awesome day! House to myself this weekend & it has turned out to be a weekend full of good company with friends.

Had alarm set for 5:40 this morning in an effort to try to raise my Saturday daily discipline even further with regard to what time I start my day. Woke up just a few minutes before alarm went off & got on up. My goal is to do a video at least once a week along my Journey to Team Universe. Hadn't done a video this weeks so I knew today needed to be the day. It is up to me to make the best of this opportunity to enjoy every day toward my competition & every day of this Mass Machine journey.

MM1000 came in yesterday so I knew I wanted to incorporate it to support Mass Machine nutrition. I feel I always have good intensity every week with pushdowns & really feel I am able to push some good weight these days so thought this would be a good exercise to video for triceps. Also a Mass Machine exercise. DB curls for biceps looked like a good choice for bi's.

Feeling a bit sluggish this morning but new once I took my MM250 I'd be on my way! Here goes:



Workout Analysis:

Abs
Felt good as I walked in the gym & heard Madonna on the speaker system. Began singing along as I walked toward the ab equipment & began my workout, just feeling good & happy & mentally where I want to be.
Concentrating on breathing, relaxing my jaw/traps, & keeping complete focus on my abs while going as heavy as possible.

Reverse Grip Pulldowns - did three sets before I shot the video. Deciding on which cable position I liked best, decided on the higher notch as it gave me better range of motion. Didn't count first 3 sets as working sets because they just didn't feel right. I don't like to do that many warm-ups & it didn't start things off the way I like to - wasting too much energy & targeting better focus from set 1. Video of set 5. Ended up doing 8 sets (4 warm-up plus 4 working). Also kind of distracting to video, but need to do it.

Machine Tri Extensions - this is where the focus really hit & I started getting my mind/focus in the zone I really want. Getting good holds at the peak & focusing on tris. Hope they are sore tomorrow. don't feel them yet tonight but feel bis kicking in.

Pushdowns - would have liked to get a few more reps - getting 8 vs 10 target.

DB Curls - filmed first set. Felt heavier than usual. Fighting to get the reps. Would have liked to have done better. Need to get a better foundation with my feet like Skip said. Also remember to keep the palm flat on the way down per Skip's advice.

Bar Curls - really not feeling that strong on these either. May be diet/training program taking a toll. Pushing as hard as I could with 70# and controlling the weight. Taking breathers to get last 2 reps. Last set was a drop set. On the drop thought I was going to die at 2 reps & thought I should drop the weight more, but said no, this is do or die, you MUST NO MATTER WHAT! I did. After that I said to myself, NOW THAT WAS CHAMPION!

Spider Curls - two sets of 8 reps to failure. felt if I stuck with that weight it would just be fatigue, not muscle fail, so i upped weight & got 5's with a drop to 2 more reps to fail.

Took a few photos after the workout since I had the camera. At the same time I knew I needed to get to cardio & keep on schedule. Taking photos/videos slows me down. Need to remember to upload pics later. Stretched out quickly & off to cardio.

40 cardio - just put on my Madonna & enjoyed it really. it feels like its my time when I am not rushed to get to work & I can just close my eyes & go into Madonna's world. I feel like her & I feel her. Heart rate was good - consistent at 150 BPM.

What was GREAT about my day?
1) Skip had great things to say about my video. Nice to know that on a day that I wasn't feeling my best, it was still Mass Machine approved. Skip said:

Awesome intensity and focus, henderjb!

It's really obvious that you are pushing yourself to the fullest during those sets.

Nice endorsement for Mass Machine Nutrition too. I really appreciate your support!

Everything looks great.

Here are a couple things that you can do to make your training even better:

* During the Triceps Pushdowns, adjust the setting on the machine so that the weight on the stack you are using doesn't momentarily rest on the bottom of the stack. This takes the tension off the muscle you are working for a moment too--and you want continuous tension. You always want to go as low as you can on those type of machines--without having the stacks hit each other.

* On the Dumbbell Curls, leave your "palm open" on the way down as long as you can (Just as you are doing on the way up). You'll feel the tension directly on your biceps during the negative phase of the movement a little more effectively. You may need to to position your legs so they aren't quite as wide as they are now.

Awesome job!

Train Hard. Think Big.

What was GREAT about my day?
2) my friend needed a friend, she came over, & we had a great time
3) made progress on posing, thanks to some help
4) happy tonight. going to bed w/o stress. just happy & feeling like me & the me I want to always be. the real me
5) thanking God for everything I have. I have so much

What can I do to make things EVEN BETTER?
1) take care of yourself. get rest/recovery & get your trap/neck healed.

What can I do to make things MORE ENJOYABLE?
1) keep spending time with friends.
2) don't let anyone take away your sunshine
3) get excited! Team Winchester & me will be in Pitts this weekend! We are going to have a ball. I am so happy to have those guys in my life & all my friends
4) enjoy church & coffee in the morning
5) enjoy your cardio & get a better meal schedule than last Sunday
6) get ready for your leg workout tomorrow eve. get things done early so you can get mentally ready Sunday night.
7) get your homework done
8) email Lisa your pics & how you are doing
9) catch up with Mass Machines
10) put it in God's hands

What DAILY DISCIPLINES did I do EXCEPTIONALLY WELL at today?
• Wake up every morning with a positive thought in my head & a positive self image.
• Do something to help or inspire someone else EVERY day
• Maintain a positive, can-do attitude – positive energy 24-7
• Constantly push my limits in the gym outside my comfort zone & into the zone of growth

What DAILY DISCIPLINES did I NEED TO IMPROVE upon today?
• Get myself physically, emotionally, & psychologically ready for EVERY SINGLE set I perform in the gym.
Felt my focus was off today.
• Focus on healing after my workout & throughout my day along with overall well being.
• Set alarm for 5:30AM on Saturday morning, leave house by 6:45, get to gym by 7:15.
Still haven't met this goal.


1 Thessalonians 5:15-18
"See that none render evil for evil unto any man; but ever follow that which is good, both among yourselves, and to all men.
Rejoice evermore. Pray without ceasing.In every thing give thanks: for this is the will of God in Christ Jesus concerning you."


Click here to order
Skip La Cour's Mass Machine Nutrition
right here on Bodybuilding.com today

[MzJules]

Hey there Hender, nice arms workout! How much weight are you doing? I keep meaning to tell you I sold Mary Kay too a very long time ago. I remember the pink Cadillac s. I never liked them but I had my Mustang painted pink for about a year. Ha! You look like you are doing well getting ready for the big event. Keep up the great work and the Positive energy Mass Machine!

MzJ



Click here to order
Skip LaCour's Mass Machine Nutrition
right here on Bodybuilding.com today[/QUOTE]

[henderjb]

Got less than 6 hrs sleep last night & usually i would feel tired with that little sleep but I realize that it depends on my stress level & my mental state as to how much sleep my body needs. Had the house to myself this weekend & had lots of good time with friends. No stress & I feel like myself. I woke up with lots of energy.

Headed to church to meet my friend. Great morning & coffee after. always enjoy good conversation.

Hit the gym for my 40 min cardio session & found my girlfriends there to my surprise. Nice to see them & nice to see my friend Cindy just 1 week away from her show looking so beautiful. It makes me smile. Treadmill seemed harder than usual, but I had heavier shoes on since I washed my normal ones & the others weren't dry yet. As I finished up cardio on the stepper, it was Madonna again, & I was in my own zone, happy to be healthy & thinking about all the people around & how it was nice to see them want to be healthy too. Feeling really good about myself. Full make-up on coming from church & its nice to be in the gym sometimes with it on so people can see that i'm really not that ugly! Also nice to just be doing cardio, so I can be a bit more relaxed from my normal Beast Mode on!

What was GREAT about my day?
1) church & coffee with Pam
2) enjoyed my cardio & the foam roller after
3) enjoyed time with my dad
4) tanning bed was nice
5) sun & the day was beautiful

What can I improve upon to make things EVEN BETTER?
1) speak your mind always no matter what & be truthful
2) lose the worry
3) don't hold up your life waiting to see what will happen. just live it & let it be

What can I do to make things MORE ENJOYABLE?
1) get ready for that legs workout tomorrow & get your mind there!
2) stay focused on the fun you will have this weekend & stay positive
3) be that leader at work too & don't be afraid. You can do anything.
4) pick out an exercise to video this week
5) update your website this week with your progress
6) order some new clothes
7) research posing suits further

What DAILY DISCIPLINES did I do EXCEPTIONALLY WELL at today?
• Wake up every morning with a positive thought in my head & a positive self image.
• Focus on healing after my workout & throughout my day along with overall well being.
• Do something to help or inspire someone else EVERY day

What DAILY DISCIPLINES did I NEED TO IMPROVE UPON today?
• Maintain a positive, can-do attitude – positive energy 24-7
some negative energy, thoughts, worry crept in

1 Samuel 12:24 ....Consider what great things He has done for you.

[henderjb]

Pulled a clip from my Flex mag last night of Yaxini Oriquen-Garcia where she said, "I've had to work hard to bring in my glutes. I blame that on my Latin heritage. But serisously, I do a lot of high-rep lunges and step-ups and a lot of cardio on the StairMaseter". Put her pic & this quote in my workout book today because today was a glute blast & was assuming her identity this morning, blasting my glutes to the max!

Workout Analysis:
Abs - feeling good about myself. remembering I am enjoying this process. focusing on keeping tension out of my traps/jaw again & really targeting my abs while going as heavy as possible. Switched the location of where I did hanging raises & scissor crunches to other side of the gym today just for variation, to keep in interesting. Walked proudly & confident from location to location between sets.

Legs
Extensions - put on Tech9, "Am I a Psycho" and began pacing around the machine. Went heavier than every with control & confidence. I realize how much more strength I have now on these & how much more I will have as I continue to progress.

Step Ups/Jump Lunge - these were all about control & focus on the target muscles. very challenging. I did well.

DB Deads - pyramid up on these, keeping it in my hams/glutes. incredible squeeze on last set w/ 85# (only 6 reps this set, target 10 but squeeze was so good I was good with it.

Leg Curls - coudln't get 10 reps, only 6 but didn't back down on weight. Just using everything I had to push these out. hams just smoked

FST-7 Leg Press
What was great about these? Very good control, focusing on using my legs not momentum or hips.
What isn't perfect yet? Should have pushed a bit more weight. Will add more next time around

Stretched out everything VERY well after workout. Used foam roller too. Enjoying it & feeling very good & happy about the journey

What DAILY DISCIPLINES did I do EXCEPTIONALLY WELL at today?
• Wake up every morning with a positive thought in my head & a positive self image.
• Get myself physically, emotionally, & psychologically ready for EVERY SINGLE set I perform in the gym.
• Focus on healing after my workout & throughout my day along with overall well being.
• Maintain a positive, can-do attitude – positive energy 24-7
• Do something to help or inspire someone else EVERY day

What DAILY DISCIPLINES did I NEED TO IMPROVE upon today?
• Constantly push my limits in the gym outside my comfort zone & into the zone of growth
Should have went heavier with the FST-7 set

What was GREAT about my day?
1) enjoyed the leg workout, focused on using the muscles
2) positive self-image
3) productive day at work & focused
4) tanning bed this eve was nice
5) making progress towards my suit

What can I improve upon to make things EVEN BETTER?
1) pick an exercise to video this week
2) plan ahead for this weekend to make things as smooth & successful & fun as possible

What can I do to make things MORE ENJOYABLE?
1) have an awesome workout tomorrow!
2) have a good work day
3) remember how much fun you will have this weekend & keep pushing hard!

Galatians 5:22 "But the fruit of the Spirit is love, joy, peace, longsuffering, gentleness, goodness, faith"

[henderjb]

Got an email from my trainer last night. She watched my arms video & wasn't as excited about it as Skip was. In her opinion I should lighten up a bit & focus on better form & control. Everyone agreed on great work & energy. This weighed on me a bit more than I think I believe as I headed into my shoulder workout today. Part of me wants to just go balls to the wall & lift but the other part of me says, this is my trainer, & I am following her plan, so I need to lighten up & focus on the form. I think its a balance between heavy & form & always a struggle.

A bit low energy today, just felt kind of "numb", that's the only way to put it. All day, just kind of emotionless & numb. I think its the diet starting to set in after a little over 2 weeks on it now. That's good though, I need to lose the fat & my body will adjust. Just have to keep reminding myself of this & use the power of my mind.

Focused today on controlling the weight with all exercises, no explosion, no heave hoeing just constant tension & control in the target muscle. Since these are new workouts I can't really compare my strength to prior, but in my mind I wanted to be stronger & didn't feel it was my strongest day by far. By the third shoulder exercise I felt a very good deep pump in my shoulders which told me I was hitting the muscle effectively.

Read an article in Flex today while on the bike. The article was about shoulders & how a lot of people don't know how to feel them, they use their traps. I tend to agree, I find that when I pile on the weight I often lose focus on my shoulders during raises and it hits my traps. Front raises, side laterals. I think the good thing about my shoulder workouts is that they are smart, designed to hit the target muscles, intricately, causing growth.

All in all this morning though I give my workout a 7. Not bad, but not good. Didn't like the "slow/low energy/lack of explosion" feeling I had this morning.

What was GREAT about my day?
1) guy came up to me right off this morning in gym & thanked me for some advice I had given that helped him when no others had a solution that worked
2) another guy told me no one worke as hard as me
3) seeing my brother & his kids was nice
4) sun was beautiful today
5) followed up on posing suit email

What can I improve upon to make things EVEN BETTER?
1) get your energy & emotion back!
2) more positive thoughts & energy

What can I do to make things MORE ENJOYABLE?
1) same as #1 & #2 above
2) enjoy cardio tomorrow & have a great day
3) keep focused on the trip this weekend!
4) keep focused on results & your goal! I WILL earn my pro card at THIS years Team Universe by being motivated, dedicated, determined, maintaining a positive, can-do attitude, constantly pushing my limits outside my comfort zone into the zone of muscle growth, use my focus techniques. I am GIFTED. I am CHAMPION & A CHAMPION MASS MACHINE!

What DAILY DISCIPLINES did I do EXCEPTIONALLY WELL at today?
Yikes! I wasn't exceptional at anything today.

What DAILY DISCIPLINES did I need to IMPROVE upon today?
• Wake up every morning with a positive thought in my head & a positive self image.
• Get myself physically, emotionally, & psychologically ready for EVERY SINGLE set I perform in the gym.
Didn't use my focus technique today since I wasn't maxing out on weights
• Constantly push my limits in the gym outside my comfort zone & into the zone of growth
Goal today was more rep targeting & muscle contraction
• Maintain a positive, can-do attitude – positive energy 24-7

I think I need to revisit my daily disciplines. On my trainers advice, I have decided to focus on getting the target reps, proper form & execution, & really feeling the muscle. Revised daily disciplines:

HENDERJB’S DAILY DISCIPLINES (rev May 1, 2012)
1. Wake up every morning with a positive thought in my head & a positive self image.
2. Thank God every day for my life, for my health, for my strength, give all glory to God. Without him, I am and have nothing.
3. Get myself physically, emotionally, & psychologically ready for EVERY SINGLE set I perform in the gym.
4. Use a pyramid training style as follows per my trainer's recommendations:
a. First set – very controlled fashion, relatively slower, feeling the weight. Concentrate on the “perfect rep”
b. 2nd set – more powerful but still in good control
c. 3rd set – takes some effort to complete the reps
d. 4th set – might have to “cheat” the form to complete the reps

5. Focus on proper form & execution and get the target reps for each exercise according to my plan. When I can get one more rep than the target reps on each set then I will increase the weight. I will not allow myself to increase the weight until I get the target reps.

6. Keep focused on my goals by writing it in my workout book every morning before going into the gym.
a. I WILL earn my pro card at Team Universe by being motivated, dedicated, determined, staying focused on my goals, maintaining a positive, can-do attitude, pushing myself outside my comfort zone into the zone of muscle growth. I am gifted. I am a CHAMPION MASS MACHINE.
7. I will understand that my mind will ALWAYS lead my body, I will BUCK UP, and act as if those body parts (legs) I don't like to train are the ones I love to train more than any other"
8. Focus on healing after my workout & throughout my day along with overall well being.
9. Eat all meals within 10 minutes of scheduled time and finish eating them within 20 min of the first bite
10. Maintain a positive, can-do attitude – positive energy 24-7
11. NEVER sacrifice my identity or my standards to appease someone else or to avoid conflict.
12. Control my environment
13. Do something to help or inspire someone else EVERY day
14. Set alarm for 5:30AM on Saturday morning, leave house by 6:45, get to gym by 7:15.

Now! My mind is ready, I have a course of action! Revising daily disciplines as needed is part of the process.

Galatians 5:22 "But the fruit of the Spirit is love, joy, peace, longsuffering, gentleness, goodness, faith,"

[henderjb]

Decided last week I was going to start a new pattern of going to the gym on Wed to do my morning cardio vs staying at home. Why? Because it makes things more enjoyable & I find the energy & the people at the gym a benefit that I don't have at home. Also I don't have the temptation to get too relaxed at the house & find myself running behidn to work.

Shoulders are sore this morning from yesterday's workout so I am happy knowing it was effective!

Got on the treadmill at the gym, feeling great & putting on some good jams. Getting lots of attention for being there on a day I am typically not. Its always nice to be recognized & liked. After cardio, headed to the foam roller to roll & stretch out - focus on that healing & well being. Realized when I was stretching out that when I saw my upper body begin to look a bit harder the middle of last week then found my energy a bit down in the following days that it was't just my imagination that I was getting harder. I was and my energy is feeling it as well. I note little things like how I used to run across parking lots just for fun because I had so much energy but now I think about taking off running across the lot but my body keeps walking. The extra energy just isnt' there. The lack of "pow", explosion, raw energy I did have is missing a bit. Another result of the lowered calories but my mind & body are strong & its just a mental game. Hungry every evening now. Sometimes trouble sleeping because I am hungry. Waking up at night. Just need to get used to that feeling again & embrace it. It is getting me toward my goals. I am very in touch with my body.

What was GREAT about my day?
1) Finished the workout & headed to work, to my surprise I find pics on my cell phone of the posing suits I am looking at! Yes! Yes! I am excited as hell! Which one to choose?!?!
2) Got an email from my trainer. She wants me to come visit her 6 weeks out to help me with my presentation! So excited! Something else to look forward to
3) new albums on Rhapsody that I like
4) felt really good this morning - lots of excitement & energy

What can I improve upon to make things EVEN BETTER?
1) keep the energy & excitement ALL day
2) finalize the posing suit order!
3) have an awesome workout tomorrow. enjoy it & feel the muscle
4) get excited! The trip is almost here, just one more work day!
5) have a good evening tonight - enjoy American Idol
6) don't forget any of your equipment at the gym. always do a double check

What can do to make things MORE enjoyable?
1) continue the new Wed routine at the gym
2) download new music tomorrow
3) keep enjoying the tanning bed
4) keep changing up your schedule to break the routine & keep things exciting - just little things

What DAILY DISCIPLINES did I do EXCEPTIONALLY WELL at today?
1. Wake up every morning with a positive thought in my head & a positive self image.
8. Focus on healing after my workout & throughout my day along with overall well being.
10. Maintain a positive, can-do attitude – positive energy 24-7

What DAILY DISCIPLINES did I NEED TO IMPROVE upon today?
Haven't written my goal today:
I WILL earn my pro card at THIS years Team Universe by being motivated, dedicated, determined, maintaining a positive, can-do attitude, staying focused on my goals, constantly pushing my limits outside my comfort zone into the zone of muscle growth, using my focus techniques. I am GIFTED. I am a CHAMPION and a CHAMPION MASS MACHINE.

Exodus 33:4 ...My presence will go with you, and I will give you rest.

[henderjb]

Focus today was on trying not to lock my jaw so much & tighten my traps but to keep them relatively loose & focus on really feeling the muscle with my revised training stye per my revised disciplines. This sounds a bit odd but sometimes I think I am overpowering things with my traps/neck which leads to some of the trap issues I experience from time to time. I also think I need to chill on the mouthguard a little bit. Maybe I've been trying to go a bit to heavy in this all out do or die quest to gain muscle & losing some focus on the target muscles while overstressing traps & bracing myself including my jaw for the heavy weight.

When I lighten up & focus on the reps, releasing my traps/neck tension & focus on the target body part it is just as challenging if not more. More challenging to stay focused, to keep the constant tension, to get the 10 reps vs. the 6's.

Felt the v-bar pulldowns from the first slow, very controlled, "light" set pulling at the angle needed to stimulate the muscle verses just jamming it down.

T-bar rows - started a bit too heavy for what the target of the first set is - should be the "perfect rep". But, since I was able to get the 10 reps, I stuck with this weight Video of 3rd set but a bit distracted by the fellow who came over to watch. Video of second set as well. Would have liked to have gotten better videos but I knew conversation could not be avoided if I spent too much time focusing on camera set-up & wante to keep the workout rolling. Looking at the video, would like to stand up a bit taller & pull to hips a bit more.

Machine pullups - really feeling these & knew my back had to look crazy doing them so decided to video to see if I was right. i am right! it looks awesome! I feel the exercise again just watching the video



Squat Thrust/pushups - lightened weight & tried to really drop hips. Feeling tired at this point. Low energy shows in video. Still need to drop the weight a bit more until I get the form I believe. focus on constant tension, no squeeze at the top just down & up & down & out & repepeat

Videos are helping me adjust my form & see where I need to improve. It definately isn't an easy task to make a great looking video. Props to the pros

What was GREAT about my WORKOUT?
1) I know it was effective. I know I hit the target muscles
2) followed through with videos which will help me improve form & focus
3) cardio was fairly enjoyable
4) was told by 2 people how good I am looking. I am looking good but I have a LOT of work to do to get to MY target look
5) was trying to look happier in the gym. I am happy. I am enjoying this. I am working toward my goals

What isn't perfect yet?
1) T-bar rows - still need to focus more on lats, not traps. lighten up for first set
2) DB Squat thrust - still need to improve form & get that spring like energy
3) videos do slow me down a bit due to camera set-up

What DAILY DISCIPLINES did I do EXCEPTIONALLY WELL at today?
4. Use a pyramid training style as follows:
a. First set – very controlled fashion, relatively slower, feeling the weight. Concentrate on the “perfect rep”
b. 2nd set – more powerful but still in good control
c. 3rd set – takes some effort to complete the reps
d. 4th set – might have to “cheat” the form to complete the reps

5. Focus on proper form & execution and get the target reps for each exercise according to my plan. When I can get one more rep than the target reps on each set then I will increase the weight. I will not allow myself to increase the weight until I get the target reps.

What DAILY DISCIPLINES did I NEED TO IMPROVE UPON today?
8. Focus on healing after my workout & throughout my day along with overall well being.
No time to stretch post-workout
9. Eat all meals within 10 minutes of scheduled time and finish eating them within 20 min of the first bite
Boss caught me at meal time, pushed me 15 min behind

1 Corinthians 6:20 glorify God in your body, and in your spirit, which are God's.

[henderjb]

Worked out this morning, packed all my food & clothes & headed to Pittsburgh today for the Pittsburgh NPC competition tomorrow to help out two friends who are competing. This will be a great weekend. A great opportunity to do what I love & live the lifestyle I love.

Felt good about the workout this morning, working with my revised training style per my revised daily workout disciplines. Very strong at the Incline DB press. Got into the FST-7 cable flys. I think the revised workout style is best for this phase in my competition prep, etc. When you don't have all those extra cals, you just don't have that extra energy to drive it out sometimes & can compensate with bad form trying to force it.

The leg pump exercises were just a matter of sheer mental power, motivation, to overcome the pain. I wondered if i was going to be able to complete it & it was just a matter of tapping deep into my mind to do what I knew I needed to do & what I new could be done humanly or else it wouldn't be in my workout program. In the end a hell of a pump, quads on fire, I know this is what it takes. Still need to get better.

Planned ahead to do my cardio today vs tomorrow so I have more time to enjoy the show. I'll have to head out in the middle of the day to get my workout in between shows. This takes discipline because nobody else ever wants to train but me so i go by myself. Last year this paid off though when i ended up in the gym training along side of Jay Cutler, Kai Greene, & Kevin Levrone, & Seth Foroce. Hope I get that lucky again - I'll be headed back to that same gym you can bet & I know they are in town to guest pose.

Daily Disciplines here we go!
What DAILY DISCIPLINES did I do EXCEPTIONALLY WELL at today?
1) bucked up on leg pump!
2) eat all meals on time - yes while I was driving to Pitts!
3) do something to help or inspire someone
4) pyramid style training w/ target form
5) positive attitude - how can I not be positive!
6) wake up with a positive thought

What DAILY DISCIPLINES did I NEED TO IMPROVE upon today?
still want to buck up more with legs & get even deeper in the pain

[MzJules]

Hey there Mass Machine! You look awesome, love the back shot and your energy. Have a great time this weekend.

MzJ



Click here to order
Skip LaCour's Mass Machine Nutrition
right here on Bodybuilding.com today[/QUOTE]

[henderjb]

Just a quick journal tonight - late just getting back to the hotel from the show. Want to thank God for the wonderful day I had & for giving me strength, energy, & motivation to keep on schedule, get to the gym & have a great workout, help other competitors & meet lots of great people.

What was GREAT about my day?
1) great workout, was told not to break anything in the gym - nice to know others notice my training even when i am not showing off, just doing what I do
2) nice to train along side of pros - Seth Feroce & Evan Centopini
3) great photo with Kai
4) mass machine photos with the girls
5) nice to see people who remember me
6) good conversation with Haney Rambod & photo

What disciplines did I do EXCEPTIONALLY WELL AT?
1) stayed focused on my goals
2) workout on target
3) meals on schedule - could have been a bit better, but always aware of timing & always prepared
4) positive energy
5) good self image

What daily disciplines DID I NEED TO IMPROVE ON?
1) focus on healing - bad headache today. a bit of a rough day with all the high energy & excitement but all good.
2) in bed late tonight - sleep in a bit more tomorrow can push my meal plan. need to eat as soon as I get up
3) need to be more confident when traveling alone

I am hitting the hay. Thanks God for a wonderful day & for taking care of me
Mark 11:22 Have faith in God

[henderjb]

Drove back in from Pitts this morning, unpacked, headed to the gym to do cardio & hit the grocery store. So much to do I have to admit that it is discipline just to do a journal entry & do the homework assignment, but I had planned to succeed, have the conference call listened to, have my homework done, will head down to take the weekly photos in a bit.

Took tomorrow off work because there is lots of cooking to do & I knew this eve would be too much to try to get all the Mass Machine stuff done, cooking all my meals for the 7 day work week, get my cardio in & then be rested & in the right mindset I want to do a killer leg workout in the morning.

Have lot of photos to upload from this weekend & can't wait to share a few but I must do my disciplines first before the fun.

Also working on finalizing my posing suit deal this weekend, been emailing back & forth getting things all set. Its a special suit because its the one I will be wearing WHEN i turn pro!

Cardio was great today. I know I was the sunshine of the gym with all kind of energy & just walking with my head up with pride & tons of energy on that incline treadmill. I was one of the beautiful girls I watched this weekend & I was marching on the treadmill with pride with them!

What daily disciplines did I do EXCEPTIONALLY WELL at today?
1. Wake up every morning with a positive thought in my head & a positive self image.
8. Focus on healing after my workout & throughout my day along with overall well being.
9. Eat all meals within 10 minutes of scheduled time and finish eating them within 20 min of the first bite
13. Do something to help or inspire someone else EVERY day

What daily disciplines did I NEED TO IMPROVE upon today?
2. Thank God every day for my life, for my health, for my strength, give all glory to God. Without him, I am and have nothing.
Missed church this morning because of travels. I do really MISS church. I know today is God's day & I thank him for it. i want it to be the day of rest to glorify Him. It is a bit busy. I will get to rest.
10. Maintain a positive, can-do attitude – positive energy 24-7
Get a bit cranky when I get tired. need a nap I know - lost some sleep last night, but so much to do. Going to hit the tanning bed in a second, just wanted to do my disciplines first.

Haven't written my goals yet:
I WILL earn my pro card at THIS years Team Universe by being motivated, dedicated, determined, staying focused on my goals, maintaining a positive, can-do attitude, constantly pushing my limits outside my comfort zone into the zone of growth, using my focus techniques. I am GIFTED. I am a CHAMPION and a CHAMPION MASS MACHINE.

Psalms 121:8 The LORD shall preserve thy going out and thy coming in from this time forth, and even for evermore.