I am a MASS MACHINE doing the "Challenge" and here's my journal!

[Canz]

Haha I plan on making tons of these, they will also act as progress pictures.

Need to take the shot from the back of the arm, and lift it up a little more.

Edit:
Forgot to post today's video




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[Canz]

What was AMAZING about yesterday?

-Got to workout with my friend.

-He gave me some good feedback on my videos, and some ideas for the Challenge.

-Started, AND finished ALL of my taxes for myself and my business.

-I AM A tax paying MASS MACHINE!

-Applied for two more jobs.

-Posted more in IFBB section and other journals.

-Helped out MzJ with locating the IFBB thread.

What about my day could I improve upon to make things EVEN BETTER?

-Upping the intensity on my Monday Chest / forearm workouts.

What can I do to make everything MORE ENJOYABLE?

-Once I finish the seminar, go back through the entire thing.

-And once I do that again, then do it again, and again, and again.

-I have a lot to learn and that I need to take full advantage of that seminar I call a 'gold bar'

Today:

-My day is going to be so AWESOME, I dare you to top it! Yes I am calling YOU out.

-I am going to eat clean like always and stay hydrated by taking in AT LEAST 1 gallon of water.

-I am going to enjoy every meal with a big smile on my face as if it is a $250 meal of Kobe beef.

-One of my clients came back from vacation, she is in for an intense, effective, and efficient workout.

-I will listen to Skip's empowering statements on my way from my client's house to the gym

-Now that I have my weight down for my back workout, I WILL pull more repetitions out than last time.

-The workout will be discussed later on in my journal.

-As far as cardio, I am going to look like the roadrunner on the elliptical. So fast you can't even see my legs move.

-I only have one speed, and that is fast.

-I will demonstrate my leadership skills as if I have been doing them all my life.

-I will look for even more jobs, because I can never have enough.

-Pick up cottage cheese after the gym.

-Meals 9:00, 11:30, 2:00, 4:30, 8:30, 9:30.

-I will execute my daily disciplines with MACHINE-like precision.

-I will practice and think of more creative MASS MACHINEING pictures.

-I will be training hard, and thinking LARGER than life.

-I. AM. A. MASS. MACHINE!

Daily Disciplines

Nutrition

1) Eat all six meals, everyday, throughout this entire six month journey. I will not miss a meal. YES

Pre Lifting Rated out of 10

2) Have Skip's 150+ statements empower me before every workout. 6/10

3) Walk on the treadmill / listen to music for ten minutes while envisioning my workout. N/A

Lifting Rated out of 10

4) Focus on improving at least one aspect of every workout. 8/10 Improved on limiting the amount of pain while doing chest.

5) Move away from area of lift after each set "sacred 4-foot radius". 7/10 This needs to be really practiced at the real gym.

6) When I think about 2 weights 5-10lb apart, pick the heavier. 7/10 I went too heavy on 2/3 lifts.

Mental Mindset Rated out of 10

7) Work on that mind muscle connection. 5/10

8) Enjoy the process! I AM A MASS MACHINE! 8/10

9) Repeat I AM A MASS MACHINE through out the day. 6/10

10) Post in my journal as much as possible. 6/10

Leadership Skills Rated out of 10 and highly elaborate. Give examples.

11) Display powerful body language on a consistent basis...

-Take up as much space as possible. 5/10

-Shoulders upright, torso straight up, head held high, head follows eyes. 5/10

-Always expose crotch, heart, and throat. 7/10

-Spread arms wide on other chairs when sitting. N/A

-*Hands behind your back when standing. N/A

12) Become an expert in observing, analyzing, and executing powerful body language. 4/10

13) Display facial expressions on MY timetable, no one else's. 6/10

14) Always speak in a low, controlled, authoritative voice. 5/10

15) If you think it, you MUST do it! 6/10 Upping the weights

16) Where I show up in one area of my life, I show up in all areas of my life.
Use all of these leadership skills everywhere, through out the day.

Another 4/10. I do have a lot of disciplines, BUT allowing me think about these daily will really help me reflect and improve on them. When you want something bad enough, you will find a way to make it happen. This will be a good way to make that happen.

Notes:

My other attempt at MASS MACHINEING:




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[Canz]

Skip talks more in depth about Lex29us other questions.




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[Canz]

Tonight's workout

Back / Cardio
Pull ups 3x12-15 8 setting -
V bar pull down 2x12-15 11 setting -
Seated cable row 2x12-15 10.5 setting -

Every exercise I have upped the weight compared to the numbers I hit last week. When I post the final verdict of my workout tonight, I will compare what I did, like I usually do with cardio. Seeing those numbers in front of me really makes me appreciate the hard work I put in, and makes the journey that much better. I am looking forward to every rep of every set, and every set of every exercise.

Cardio session 1 - Distance: 1.90 Time: 15:00
Cardio session 2 - Distance: 1.91 Time it took to get .01 higher than last time: 14:22
Cardio session 3 - Distance: 1.92 Time it took to get .01 higher than last time: 13:36
Cardio session 4 - Distance: 1.93 Time it took to get .01 higher than last time: 12:37

Today's cardio session will be finished at a distance of 1.94. I am not going to keep my last time of 12:37 in mind, all I am going to do is just focus on pushing my self as hard as I can until I get to a distance of 1.94. At first when I started doing cardio I realized my main goal was to beat the distance each time. I realized after two sessions that it was too easy because of how hard I pushed myself. Maybe it really wasn't easy, but it is a great way of reminding me how much I have improved with my cardio. It's no longer about how far I am going to go, it is now about how quick I will get there.


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[Canz]

Back / Cardio
Pull ups 3x12-15 8 - 15,14,11
V bar pull down 2x12-15 11 - 12,12
Seated cable row 2x12-15 11 - 12. 10.5 - 14

Cardio session 1 - Distance: 1.90 Time: 15:00
Cardio session 2 - Distance: 1.91 Time it took to get .01 higher than last time: 14:22
Cardio session 3 - Distance: 1.92 Time it took to get .01 higher than last time: 13:36
Cardio session 4 - Distance: 1.93 Time it took to get .01 higher than last time: 12:37

Cardio session 5 - Distance: 1.94 Time it took to get .01 higher than last time: 12:41 ! ! AWESOME ! !

With seated cable row I actually did more weight the first set then I originally wanted to. I got 12 reps but felt I cheated a little too much, so the second set I went to 10.5 and was comfortable with that. Next week, the first two exercises will be the same for weight, and seated cable row will be 10.5. I will get more repetitions as apposed to lifting heavier weight.


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[Canz]

An interesting article I cam across the other day while checking my mail entitled:

How waiters judge you (and how to use it to your advantage)

http://shine.yahoo.com/shine-food/ho...dvantage-.html

One part I liked about it reminded me of part of the MANformation seminar...

"For special attention at a large table, make the reservation: Servers look for the “alpha” of every table—the one who booked the table, took control of the drinks order, or leads the conversation. He or she is likely, if not to pick up the check, then to have the most sway over how people feel about their meals, and ultimately, the tip."

I rarely go out to eat, but the next time I do, I am going to try and be that person who the waiter gives the receipt to, which can be done using many affective strategies and with out asking them to do so.

Interested in those, and other leadership strategies? http://www.manformation.com/


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[Canz]

What was AMAZING about yesterday?

-My workout, upped the weight.

-Hauled ass on the elliptical.

-Thoroughly enjoyed ALL of my meals.

-Gave my client a great workout and really emphasized, even more, how nutrition is THAT important

What about my day could I improve upon to make things EVEN BETTER?

-Brainstorm more ways to make money, from home. I want to be my own boss.

What can I do to make everything MORE ENJOYABLE?

-Laugh a lot! Mix in some smiles, with the 'neutral' face.

-I sometimes forget that it is okay to smile.

Today:

-Changing the time I work out today.

-9:00, 11:30, Lift at 1:00, post work out 2:00, 4:30, 7:00, 9:15.

-When I am not lifting or eating, today is dedicated to hustling.

-Make more money online, find more ways.

-I want to start a blog.

-Key in on what I want it to be about. More than just fitness, nutrition, mental mindset, bodybuilding etc.

Daily Disciplines

Nutrition

1) Eat all six meals, everyday, throughout this entire six month journey. I will not miss a meal. YES

Pre Lifting Rated out of 10

2) Have Skip's 150+ statements empower me before every workout. 7/10

3) Walk on the treadmill / listen to music for ten minutes while envisioning my workout. 7/10

Lifting Rated out of 10

4) Focus on improving at least one aspect of every workout. 7/10 Weight and repetitions.

5) Move away from area of lift after each set "sacred 4-foot radius". 7/10 So much better!

6) When I think about 2 weights 5-10lb apart, pick the heavier. 8/10

Mental Mindset Rated out of 10

7) Work on that mind muscle connection. 5/10

8) Enjoy the process! I AM A MASS MACHINE! 8/10

9) Repeat I AM A MASS MACHINE through out the day. 7/10 This happened A LOT more.

10) Post in my journal as much as possible. 5/10

Leadership Skills Rated out of 10 and highly elaborate. Give examples.

11) Display powerful body language on a consistent basis...

-Take up as much space as possible. 8/10

-Shoulders upright, torso straight up, head held high, head follows eyes. 8/10

-Always expose crotch, heart, and throat. 8/10

-Spread arms wide on other chairs when sitting. Did this while standing against a guard rail at gym in between sets!

-*Hands behind your back when standing. YES while personal training

12) Become an expert in observing, analyzing, and executing powerful body language. 7/10 Noticed many times.

13) Display facial expressions on MY timetable, no one else's. 6/10 Sometimes yes, sometimes no.

14) Always speak in a low, controlled, authoritative voice. 5/10

15) If you think it, you MUST do it! 6/10

16) Where I show up in one area of my life, I show up in all areas of my life.
Use all of these leadership skills everywhere, through out the day.

5/10 A lot of improvement overall. Keep up the great work and keep on keepin' on!

Notes:

Saw this quote on ******** and thought I should share it. Quote of the Day: "What you get by achieving your goals is not as important as what you become by achieving your goals." - Zig Ziglar

Here is a combination of many of the leadership skills. While in between sets, I stood tall with my feet shoulder width and head up, with my arms relaxed against a guard rail. The amount of people who walked 'a little' farther from me to get across me was amazing. It was 100%. Also, many times when I took up space when I was walking, people cleared the way for me. Then there were sometimes when others don't move for you. In that case, do you turn to the side? Slightly bump into them? Not sure how to handle that type of situation, which means I need to refresh my mind on that part of Skip's MANformation seminar.


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[Canz]

Looking forward to completing the new homework assignment. I find that the more time, effort, and thought I put into the assignments, the more I will get out of them not only now, but in the long run. Then again, that is true with just about anything in life. Longevity.


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[Canz]

Last workout

Shoulders / Traps
Seated db press 3x12-15 40lb - 15,15,13.5
Lateral raise 3x12-15 20lb - 15 (easy) 25lb - 15,15 (not bad with wrist)
Smith machine shrug 3x12-15 - 225lb - 15 (easy) 245lb - 15,13
Db shrug 2x12-15 65lb - 15,20

Today's weight

Shoulders / Traps
Seated db press 3x12-15 45lb -
Lateral raise 3x12-15 25lb -
Smith machine shrug 3x12-15 - 250lb -
Db shrug 2x12-15 65lb -


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[Canz]

Shoulders / Traps
Seated db press 3x12-15 45lb - 15,13,12
Lateral raise 3x12-15 25lb - 15,10
1 arm cable raise - Right - 20lb - 15. 25lb - 14. Left - 20lb - 15. 25lb - 14.
Smith machine shrug 3x12-15 - 250lb - 15,14,12
Db shrug 2x12-15 65lb - 22,20

After one set of db lat raise my arm just couldn't take it anymore. I am now going to substitute 1 arm cable lateral raise instead of the dumbbell version. My entire forearm to wrist was hurting and I can perform them with the cable pain free. It's an easy decision. So, next weeks workout will look like this...

Shoulders / Traps
Seated db press 3x12-15 45lb -
Cable lat raise - 3x12-15 25lb -
Smith machine shrug 3x12-15 - 250lb -
Db shrug 2x12-15 65lb -


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[Canz]

Let it snow!




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[henderjb]

Just wanted to say I always like your videos - you are so light hearted & it makes me smile! Positive energy

[Canz]

Just wanted to say I always like your videos - you are so light hearted & it makes me smile! Positive energy

Thank you henderjb! I get that positive energy from you!


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[Canz]

What was AMAZING about yesterday?

-Put ALOT of thought into social media.

-Relating to my ******** training page, youtube, and my upcoming blog.

-Pushed out some really tough reps in my Shoulders / Traps workout.

-Demonstrated AWESOME body language all through out the workout.

What about my day could I improve upon to make things EVEN BETTER?

-Be more productive with my internet work.

-Write down what I want to achieve with my online work.

What can I do to make everything MORE ENJOYABLE?

-Really be focused on what I need to accomplish, in the gym and out of the gym.

Today:

-Today will be an AMAZING day.

-Today is my off day from the gym, I also have a doctor's appointment at 10:45.

-I will get my blog up and running today. It is another great way to 'keep my head in the game'

-A journal, a youtube, twitter, and ******** account, and now a blog, I can definitely handle it.

-This will be yet another way to advertise Skip's supplements, coaching, ebooks, the program challenge, etc.

Daily Disciplines

Nutrition

1) Eat all six meals, everyday, throughout this entire six month journey. I will not miss a meal. I'm debating taking this out. I just know it will happen.

Pre Lifting Rated out of 10

2) Have Skip's 150+ statements empower me before every workout. 6/10

3) Walk on the treadmill / listen to music for ten minutes while envisioning my workout. 6/10

Lifting Rated out of 10

4) Focus on improving at least one aspect of every workout. 7/10 Military, and altering lat raise.

5) Move away from area of lift after each set "sacred 4-foot radius". 8/10 YES every lift.

6) When I think about 2 weights 5-10lb apart, pick the heavier. 6/10

Mental Mindset Rated out of 10

7) Work on that mind muscle connection. 7/10

8) Enjoy the process! I AM A MASS MACHINE! 6/10 Shoulder day MUST become my favorite workout, with all the others.

9) Repeat I AM A MASS MACHINE through out the day. 8/10 Really kicked this up a notch.

10) Post in my journal as much as possible.

Leadership Skills Rated out of 10 and highly elaborate. Give examples.

11) Display powerful body language on a consistent basis...

-Take up as much space as possible. 9/10!!

-Shoulders upright, torso straight up, head held high, head follows eyes. 9/10!!

-Always expose crotch, heart, and throat. 9.5/10!!

-Spread arms wide on other chairs when sitting. Did once again while leaning against guard rail.

-*Hands behind your back when standing. N/A

12) Become an expert in observing, analyzing, and executing powerful body language. 6/10

13) Display facial expressions on MY timetable, no one else's. 7/10

14) Always speak in a low, controlled, authoritative voice. 6/10

15) If you think it, you MUST do it!

16) Where I show up in one area of my life, I show up in all areas of my life.
Use all of these leadership skills everywhere, through out the day.

6/10 - Happy with yesterday's performance.

Notes:

Skip's latest video talking about his coaching.




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[Canz]

I forgot to post the times when I eat today, here they are:

9:00, 11:15, 2:00, 4:30, 7:00, 9:15.

Here is another interesting article talking about the anatomy of the alpha male that I came across on ********.

http://news.menshealth.com/anatomy-o...ws-_-AlphaMale

These leadership skills are working out so well. A lot of times when you are walking tall, taking up space, people will literally go out of their way, just to move out of your way. I can't help but laugh inside, mostly to the fact that I used to be that person moving out of everyone else's way. Still working on it of course, but on my way to mastery, which I know, like many things in life, will take a long time.


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[MzJules]

I forgot to post the times when I eat today, here they are:

9:00, 11:15, 2:00, 4:30, 7:00, 9:15.

Here is another interesting article talking about the anatomy of the alpha male that I came across on ********.

http://news.menshealth.com/anatomy-o...ws-_-AlphaMale

These leadership skills are working out so well. A lot of times when you are walking tall, taking up space, people will literally go out of their way, just to move out of your way. I can't help but laugh inside, mostly to the fact that I used to be that person moving out of everyone else's way. Still working on it of course, but on my way to mastery, which I know, like many things in life, will take a long time.


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OK Canz, Haven't seen you wearing RED at all! they left a few things out .. bank account for one ... smile

MzJ

[Canz]

OK Canz, Haven't seen you wearing RED at all! they left a few things out .. bank account for one ... smile

MzJ

I wear red shoes

Tomorrow is legs and cardio day! Let's dissect what I did last time, and what I will do tomorrow.

Last time

Legs / Cardio
Leg press 3x12-15 500lb - 15,15,14
Leg Extension 2x12-15 - 155lb - 13,13
Seated leg curl 3x12-15 120lb - 15,14,14
Seated calf raise 3x12-15 135lb - 15. 140lb - 15. 145lb - 15.
Calf raise machine 2x12-15 205lb - 20, 22

Cardio session 5 - Distance: 1.94 Time it took to get .01 higher than last time: 12:41

Tomorrow

Legs / Cardio
Leg press 3x12-15 505lb -
Leg Extension 2x12-15 - 160lb -
Seated leg curl 3x12-15 125lb -
Seated calf raise 3x12-15 150lb -
Calf raise machine 2x12-15 205lb -


Cardio session 6 - Distance: 1.95 Time it took to get .01 higher than last time:

Every exercise will be upped in weight, and I am going to really try to push out extra reps. Legs for me is all about how much pain can you tolerate. There is no workout that even comes close to the level of difficulty as leg day. If I'm not stumbling after I am done with my set, then I probably didn't push myself hard enough.


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[Canz]

What was AMAZING about yesterday?

-Got a TON of internet research done.

What about my day could I improve upon to make things EVEN BETTER?

-Productivity

What can I do to make everything MORE ENJOYABLE?

-PRODUCTIVITY.

-Results! Not process driven.

Today:

-I AM GOING TO HAVE AN AWESOME DAY!

-Meals 9:00, 11:30, 1:00, 3:00 Lift, 4:30 post, 7:00, 9:15.

-LEGS! I will set new records for repetitions, weight, and cardio distance.

-Much more work on blog, researching, internet marketing.

-I have scheduled time at 7:00 to go through the goal setting section of the seminar.

-Stumble off every leg machine. I'm not going to be able to walk.

-I want it to be THAT much harder to do cardio, to REALLY see what I am made of.

-To fight all the excuses of how much it hurts to cardio.

-To build that mental toughness, mold the mindset of a champion.

-I AM A MASS MACHINE.

Daily Disciplines

Nutrition

1) Eat all six meals, everyday, throughout this entire six month journey. I will not miss a meal. YES

Pre Lifting Rated out of 10

2) Have Skip's 150+ statements empower me before every workout. N/A

3) Walk on the treadmill / listen to music for ten minutes while envisioning my workout. N/A

Lifting Rated out of 10

4) Focus on improving at least one aspect of every workout. N/A

5) Move away from area of lift after each set "sacred 4-foot radius". N/A

6) When I think about 2 weights 5-10lb apart, pick the heavier. N/A

Mental Mindset Rated out of 10

7) Work on that mind muscle connection. N/A

8) Enjoy the process! I AM A MASS MACHINE! 5/10

9) Repeat I AM A MASS MACHINE through out the day. 4/10

10) Post in my journal as much as possible. 4/10

Leadership Skills Rated out of 10 and highly elaborate. Give examples.

11) Display powerful body language on a consistent basis...

-Take up as much space as possible. 6/10

-Shoulders upright, torso straight up, head held high, head follows eyes. 6/10

-Always expose crotch, heart, and throat. 8/10

-Spread arms wide on other chairs when sitting. N/A

-*Hands behind your back when standing. N/A

12) Become an expert in observing, analyzing, and executing powerful body language. N/A

13) Display facial expressions on MY timetable, no one else's. N/A

14) Always speak in a low, controlled, authoritative voice. 3/10

15) If you think it, you MUST do it! 6/10

16) Where I show up in one area of my life, I show up in all areas of my life.
Use all of these leadership skills everywhere, through out the day.

3/10. Not being in the gym REALLY affects a lot of these disciplines. I will find a way to enjoy my off days just as much as my days in the gym. If not, then my numbers just won't improve. Start thinking of home like the gym, where I am always following through with leadership strategies.

Notes:


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[Canz]

I can't stress this enough, as a MASS MACHINE, personal trainer, fitness enthusiast, friend, etc.

Buy (and cook) your food in bulk! ESPECIALLY when prices are really cheap.

It saves SO much time, effort, and money.



I bought 26 pounds of chicken, it was only 1.50 a pound! That is the cheapest price I have ever seen chicken.

Edit:
I put my meals before as: 9:00, 11:30, 1:00, 3:00 Lift, 4:30 post, 7:00, 9:15.

That should be 9:00, 11:30, 2:00, Get to gym 4:00, Post 5:30, 7:30, 9:30.


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[Canz]

Legs / Cardio
Leg press 3x12-15 505lb - 15,15,14
Leg Extension 2x12-15 - 160lb -13,13
Seated leg curl 3x12-15 125lb - 15,15,X
Seated calf raise 3x12-15 150lb -15. 155lb - 15. 160lb - Forgot to write down (13-15?)
Calf raise machine 2x12-15 205lb - 27,26

Cardio session 1 - Distance: 1.90 Time: 15:00
Cardio session 2 - Distance: 1.91 Time it took to get .01 higher than last time: 14:22
Cardio session 3 - Distance: 1.92 Time it took to get .01 higher than last time: 13:36
Cardio session 4 - Distance: 1.93 Time it took to get .01 higher than last time: 12:37
Cardio session 5 - Distance: 1.94 Time it took to get .01 higher than last time: 12:41

Cardio session 6 - Distance: 1.95 Time it took to get .01 higher than last time: 11:59 ! ! ! ! !

Are you serious?! 11:59 ! ! Not only did i destroy my last personal record by 38 seconds, look at the difference:

Cardio session 1 - Distance: 1.90 Time: 15:00
Cardio session 6 - Distance: 1.95 Time: 11:59 ! ! ! ! !

I have taken 3 minutes off of my time, and did that going a little farther! Maybe it was because of the fact I was recording my cardio session, or even taking Skip's MM250 for the first time, putting my body and mind in a perfect workout condition! I will go into the MM250 and how awesome it is in upcoming posts.

My leg workout was AWESOME. My legs have never been so tight in my life, I couldn't even do a third set of seated hamstring curls. I pushed out as many reps as I could and made it my mission to absolutely crush my legs, just to make my cardio session THAT much harder. Weight next time for leg press will be 510lb, leg extension 160lb again, seated curl 125lb again, let's get all three sets this time. Lastly seated calf raise will be 160lb. The other calf raise exercise I am just going to keep pumping out as many reps as possible.

What an amazing day and a workout. I AM A MASS MACHINE!


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Skip La Cour's Mass Machine Nutrition
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[Canz]

What was AMAZING about yesterday?

-Received a package from Skip La Cour in the mail.

-Still astonished to how much thought, work, and effort he puts into customer satisfaction, and all aspects of his life.

-Tried MM250 for the first time. WOW! Will be doing a review.

-Had one of the best leg workouts I have had in years.

-Set astonishing new personal records with weights AND especially cardio.

-I was productive with getting work done on setting up my blog.

-Really crushed the mental mindset of my workout.

-Really really focused on my leadership skills in the gym.

What about my day could I improve upon to make things EVEN BETTER?

-Get that third set of hamstring curls in.

-Produce more online.

What can I do to make everything MORE ENJOYABLE?

-Post more in the journals of my fellow mass machines, in the IFBB section, and in my journal.

Today:

-9:00, 11:30, 2:00, Lift at 4:00, Post workout 5:00, 7:00, 9:00.

-It's the weekend. Blog, blog, blog!

-The quicker I get this running, the quicker I can start to 'journal' more.

-Stay even more hydrated than other days. At least one water bottle every hour.

-Complete my HW assignment and put a lot of thought into it.

-I am going to have an ALL-STAR ARM WORKOUT!

-I AM GOING TO HAVE AN AWESOME DAY!

-I AM A MASS MACHINE!

Daily Disciplines

Nutrition

1) Eat all six meals, everyday, throughout this entire six month journey. I will not miss a meal. YES

Pre Lifting Rated out of 10

2) Have Skip's 150+ statements empower me before every workout. 10/10

3) Walk on the treadmill / listen to music for ten minutes while envisioning my workout. 8/10

Lifting Rated out of 10

4) Focus on improving at least one aspect of every workout. 9.5/10

5) Move away from area of lift after each set "sacred 4-foot radius". 7/10

6) When I think about 2 weights 5-10lb apart, pick the heavier. 7/10

Mental Mindset Rated out of 10

7) Work on that mind muscle connection. 7/10

8) Enjoy the process! I AM A MASS MACHINE! 9/10

9) Repeat I AM A MASS MACHINE through out the day. 8/10

10) Post in my journal as much as possible. 3/10

Leadership Skills Rated out of 10 and highly elaborate. Give examples.

11) Display powerful body language on a consistent basis...

-Take up as much space as possible. 8/10 WIDE shoulders.

-Shoulders upright, torso straight up, head held high, head follows eyes. 8/10 Use advantage of my 6'3'' (with shoes) height.

-Always expose crotch, heart, and throat. 9/10 Might have been 2-3 times when I didn't.

-Spread arms wide on other chairs when sitting. N/A

-*Hands behind your back when standing. N/A

12) Become an expert in observing, analyzing, and executing powerful body language. 8/10 Analyzed my own from my video.

13) Display facial expressions on MY timetable, no one else's. 7/10

14) Always speak in a low, controlled, authoritative voice. 6/10

15) If you think it, you MUST do it! 9/10 Recording video. Thought it. did it.

16) Where I show up in one area of my life, I show up in all areas of my life.
Use all of these leadership skills everywhere, through out the day.

6/10 AWESOME day, AWESOME workout. Really loved the MM250 and every aspect of my workout increased.

Notes:

"I'm AWESOME!"


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[Canz]

Last week's arm workout:

Arms / Abs
Dips 3x12-15 6 - 15. 4 - 15. 5lb - 10 with weight, 2 with out, 12 total.
Straight bar push down 2x12-15 5 - 15. 5.5 - 12
Cable curl 2x12-15 7.5 - 15. 8 - 15.
Ez bar curl 3x12-15 65lb - 10. 55lb - 12,12.
Weighted leg raises - 2x12-15 15lb - 15. 20lb - 13.
Machine crunch - 2x12-15 155lb - 15,12.

Today's:

Arms / Abs
Dips 3x12-15 5lb -
Straight bar push down 2x12-15 5.5 -
Cable curl 2x12-15 8.5 -
Ez bar curl 3x12-15 65lb - 55lb -
Weighted leg raises - 2x12-15 20lb -
Machine crunch - 2x12-15 155lb -


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[Canz]

Arms / Abs
Dips 3x12-15 5lb - 14,13,12
Slightly curved bar push down 2x12-15 5.5 - 15. 6.5 - 15,14
Slightly curved cable curl 2x12-15 8.5 - 15. 9 - 15
Ez bar curl 3x12-15 65lb - 55lb - 15,14
Weighted leg raises - 2x12-15 20lb - 14,14
Machine crunch - 2x12-15 155lb -15. 160lb - 13

AWESOME workout. Heavier weight with more repetitions for many exercises. Falls right into my daily discipline, always improving at least one aspect of my workout. The more the better. Dips I am going to keep the same weight, and get 15 repetitions in at least one set. Press down will be 7. Cable curl will be 9.5. Ez bar I am only going to do 2 sets, and the weight will go to 60lb. 4 total sets of biceps is perfect for me. Really keying in on blasting them and also creating a demand for intensity because I have ONLY 4 sets to hit them. Weighted leg raise will be 25lb, and lastly next time machine crunch will be 160lb for both sets.


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[Canz]

This video is astonishing. In only 35 seconds, it shows you the difference between alpha and beta body language.

Important aspects to get out of this clip:

1) Body language conveys many things about you. Do you like yourself? Do you get good results in life?

2) People notice that leadership vibe. It is very evident in this clip.

3) Look at what he does in this video. Takes off his glasses then stands up tall! Just that small transition is like night and day. From there he slowly smirks a little, giving off a "I am confident" vibe, and is not afraid to show it through his body language.

4) He also brings his shoulders back, and brings chest out slightly. He raises his chin just enough that he can 'look out over the horizon' which says that he is not afraid to expose a vulnerable spot on his body (his neck).

5) Notice how he isn't stiff like a robot and he also isn't over doing any of these. He is relaxed, and not afraid to take up space.

6) Lastly, his tone of voice. He speaks clearly. He is very crisp, and precise with his words. Notice the difference how he talks when she isn't there, and then when she returns. It's like two different people.

With all of that being said, what type of body language are YOU demonstrating?


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[KimberlyMcRose]

add me as a friend im new here :-) wanna meet new people Greaz

[Canz]

What was AMAZING about yesterday?

-My AMAZING arm workout.

-My AMAZING persistence, and follow through with my nutrition.

-My mental mindset.

-My goals and ideas that I brainstormed.

-Thinking BIG!

What about my day could I improve upon to make things EVEN BETTER?

-Really fight for that lest rep. Ignore the pain, the burn, the discomfort.

-I train to build muscle, let that be shown through EVERY repetition.

What can I do to make everything MORE ENJOYABLE?

-MIRROR!

-Look in the mirror more when I lift.

-ENJOY the hard work that I have demonstrated on a daily basis.

-Use the mirror not only to form check, but build that mind muscle connection by seeing the muscle visually.

Today:

-First and foremost: Make a VIDEO today.

-I will make a video every 2/3 days or twice a week.

-Videos are that important and are an AWESOME way to put my thoughts out there.

-Meals 9:00, 11:00, 1:00, 4:00, 7:00, 9:00.

-I am playing football today, so the meals might be altered slightly.

-Either way food will be brought to the field.

-Work on leadership skills on the field, be the captain.

-Finish and send homework assignment to Skip, post it in my journal and IFBB section.

-Take progress pictures AND send them to Skip.

-Work some more on blog.

-Enjoy this 'cool, calm, and collect' Sunday.

-I AM A MASS MACHINE!

Daily Disciplines

Nutrition

1) Eat all six meals, everyday, throughout this entire six month journey. I will not miss a meal. YES

Pre Lifting Rated out of 10

2) Have Skip's 150+ statements AND MM250 empower me before every workout. 9/10

3) Walk on the treadmill / listen to music for ten minutes while envisioning my workout. 6/10

Lifting Rated out of 10

4) Focus on improving at least one aspect of every workout. YES upped weight AND reps. Dips, pdowns, cable and ez curls.

5) Move away from area of lift after each set "sacred 4-foot radius". 6/10

6) When I think about 2 weights 5-10lb apart, pick the heavier. 8/10

Mental Mindset Rated out of 10

7) Work on that mind muscle connection. 8/10

8) Enjoy the process! I AM A MASS MACHINE! 9/10

9) Repeat I AM A MASS MACHINE through out the day. 8/10

10) Post in my journal as much as possible. 5/10 MORE! Skip awards 100 points to starting a journal FOR A REASON!

Leadership Skills Rated out of 10 and highly elaborate. Give examples.

11) Display powerful body language on a consistent basis...

-Take up as much space as possible. 8/10

-Shoulders upright, torso straight up, head held high, head follows eyes. 7/10

-Always expose crotch, heart, and throat. 9/10

-Spread arms wide on other chairs when sitting. Yes on couch.

-*Hands behind your back when standing. N/A

12) Become an expert in observing, analyzing, and executing powerful body language. 9/10 Youtube video posted above!

13) Display facial expressions on MY timetable, no one else's. 7/10 Much much better, reacting much slower, using that *pause*

14) Always speak in a low, controlled, authoritative voice. 5/10 Needs work. Might have to ask Skip a question about this.

15) If you think it, you MUST do it! 8/10 ! !

16) Where I show up in one area of my life, I show up in all areas of my life.
Use all of these leadership skills everywhere, through out the day.


5/10 and that is an excellent score! I am very proud of myself for learning and demonstrating these qualities. Can't wait to learn and demonstrate even more. I still can't help to laugh to myself when something happens and all I hear in my head is Skip say from the seminar "People will move out your way!" or "People are looking for a leader!"

Notes:

I AM A MASS MACHINE! That is thr identity that I consciously choose my self. My identity, how I see myself, how I label myself, is the most powerful force I have available to me, to reach my bodybuilding and training goals.


Click here to order
Skip La Cour's Mass Machine Nutrition
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[MzJules]

I AM A MASS MACHINE! That is thr identity that I consciously choose my self. My identity, how I see myself, how I label myself, is the most powerful force I have available to me, to reach my bodybuilding and training goals.


Amen.. and Canz .. you are doing such an awesome job too ... I learn a lot from your posts. Talk to us more about Manformation, I LOVE that stuff!

MzJ

[Canz]

Talk to us more about Manformation, I LOVE that stuff!

MzJ

I definitely will, heck I'll even make a video about it! Thanks for the idea MzJ.




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[Canz]

These were my old goals based upon lifting heavier, with lower reps. With the addition to my wrist bothering me and bringing the reps up, these are my new goals based upon ending the first three months of the bulking and cutting challenge program. * = Really need to work on. Make it become my favorite exercise.

Flat bench press - 205lb for sets of 8-10

Incline bench press - 185lb for sets of 8-10

Reverse wrist curl - 175lb for sets of 8-10*

V-bar pulldown - 15/16 setting for sets of 8-10

Seated cable row - 15/16 setting for sets of 8-10

Seated military db press - 65lb for sets of 8-10*

Smith machine shrug - 315lb for sets of 8-10

Leg press - At least 700lb for 8-10 reps

Leg Extension - Entire stack for 8-10 reps

Hamstring curl - Entire stack for 8-10 reps

Dips - 45lb for sets of 8-10 reps

Push down - Use heavier weight over all

Ez bar curl - 35lb on each side for reps

15 minutes elliptical cardio - 2.25 distance

As I mentioned in my video, I need to re-evaluate my goals based upon my different rep scheme.
Keep in mind that I have 5 weeks to reach these.
Reaching my goal will be getting at least 12 reps of my first set.
What I will do is use these weights for my sets on week 12. Here goes.

Flat bench press - 170lb for sets of 12-15 reps

Incline bench press - 150lb for sets of 12-15 reps

Reverse wrist curl - 165lb for sets of 12-15* reps

V-bar pulldown - 13.5 setting for sets of 12-15 reps

Seated cable row - 13.5 setting for sets of 12-15 reps

Seated military db press - 50lb for sets of 12-15* reps

Smith machine shrug - 300lb for sets of 12-15 reps

Leg press - 550lb for 12-15 reps. Depending on how leg feels.

Leg Extension - 180lb for 12-15 reps

Hamstring curl - 145lb for 12-15 reps

Dips - 25lb for sets of 12-15 reps

Push down - 12 setting for 12-15 reps

Cable curl - 8.5 setting for 12-15 reps

15 minutes elliptical cardio - 2.5 distance

That last week will be the first time I go the entire 15 minutes.


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Skip La Cour's Mass Machine Nutrition
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[Canz]

What was AMAZING about yesterday?

-Had a fun time playing football

-Got my home assignment and progress pictures turned in.

-Created another video.

-Evaluated my goals.

What about my day could I improve upon to make things EVEN BETTER?

-Take is easy on the football field.

-Have fun, just with out sacrificing my body so much.

What can I do to make everything MORE ENJOYABLE?

-Be more productive, even if it is on the weekend.

Today:

-9:30, 12:00, 3:00, Lift 5:00, Post 6:00, 7:30, 9:30.

Daily Disciplines

Nutrition

1) Eat all six meals, everyday, throughout this entire six month journey. I will not miss a meal. YES

Pre Lifting Rated out of 10

2) Have Skip's 150+ statements empower me before every workout. N/A

3) Walk on the treadmill / listen to music for ten minutes while envisioning my workout. N/A

Lifting Rated out of 10

4) Focus on improving at least one aspect of every workout. N/A

5) Move away from area of lift after each set "sacred 4-foot radius". N/A

6) When I think about 2 weights 5-10lb apart, pick the heavier. N/A

Mental Mindset Rated out of 10

7) Work on that mind muscle connection. N/A

8) Enjoy the process! I AM A MASS MACHINE! 5/10

9) Repeat I AM A MASS MACHINE through out the day. 4/10

10) Post in my journal as much as possible. 5/10

Leadership Skills Rated out of 10 and highly elaborate. Give examples.

11) Display powerful body language on a consistent basis...

-Take up as much space as possible. 6/10

-Shoulders upright, torso straight up, head held high, head follows eyes. 6/10

-Always expose crotch, heart, and throat. 6/10

-Spread arms wide on other chairs when sitting. N/A

-*Hands behind your back when standing. N/A

12) Become an expert in observing, analyzing, and executing powerful body language. 5/10

13) Display facial expressions on MY timetable, no one else's. 4/10

14) Always speak in a low, controlled, authoritative voice. 4/10

15) If you think it, you MUST do it! 4/10

16) Where I show up in one area of my life, I show up in all areas of my life.
Use all of these leadership skills everywhere, through out the day.

3/10 Most of day dealt was based around playing football. Of course I got my meals in. I did portray a ton of leadership roles. I would have even considered myself the captain. Although my score is low, the leadership skills I displayed, I displayed them extremely well.

Notes:

-Limping around all day.

-I am going to have an AWESOME day because it won't stop me from pushing forward!

-I AM A MASS MACHINE!


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