Exercise Update: January 9, 2013 and the Arnold Press

Paul George at 283 pounds. (January 8, 2013).

Paul George at 283 pounds. (January 8, 2013).

I originally planned to write about Japanese samurai philosophy and how it ties into attitudes about diet and exercise. However, I have run out of time. Tomorrow I will post it.

Here’s what I’ve done over the last two days:

January 7, 2013 – Weigh in: 286 pounds. I worked chest and back with weights. I will provide more details about my routine as I get used to documenting everything (which I think is important). Cardio – One hour on a Precor EFX 883 Elliptical Fitness Crosstrainer set on “Fat Burning.” According to the feedback, I traveled 4.01 miles and burned 786 calories. I am not sure how accurate these machines are, but I’m using the same machine regularly.

January 8, 2013 – Weigh in: 283 pounds. Cardio – One hour on a Precor EFX 883 Elliptical Fitness Crosstrainer set on “Fat Burning.” According to the feedback, I traveled 4.07 miles and burned 743 calories.

Today I am working arms and shoulders. If I do cardio, that will be later this evening. By the way, after just two days of my workout, I feel great!

The Arnold Press is my favorite shoulder exercise. Here is a video I found that demonstrates the Dumbbell Should Press and the Arnold Press. Where I work out, I never see anyone do Arnolds and most guys have poor form on the regular press.

The Tao of Schwarzenegger

This advice is from Arnold Schwarzenegger’s book The New Encyclopedia of Modern Bodybuilding. While many are not interested in achieving a bodybuilder’s physique, Arnold’s advice is useful for anyone trying to reach a fitness goal.

From the film Pumping Iron.

From the film Pumping Iron.

  1. VISION – Have a clear vision of where you want to go what you want to achieve.  “Vision creates faith, faith creates willpower,” writes Arnold.
  2. VISUALIZATION – Picture in your mind the kind of physique you need in order to attain your goals. You have to see in your mind’s eye the masses of muscles you want to build.
  3. ROLE MODELS – Get photos of persons with the type of physique you want.
  4. MOTIVATION – The driving force that gives you the will to attain your goals.  “Motivation creates discipline,” writes Arnold.
  5. TRAINING STRATEGY – Map out how you are going to train in order to attain your goals.
  6. MIND IN THE MUSCLE – Rather than thinking about the weight itself, think about the muscle. Picture the muscle working and growing.

the-new-encyclopedia-of-modern-bodybuilding