EVOLUTION OF A PURPOSE DRIVEN WARRIOR: Gary Miller

May 24, 2012

2012 | Day 142: Who do you think you are?

MOTIVATIONAL OF THE DAY

The Sound of a Champion's Voice

Live to CREATE something. Live to make a DIFFERENCE. Live to CHANGE lives. Live to SHINE in the world.

Live NEVER giving up. Live ALWAYS trying. Live giving nothing but your BEST. Live with a PURPOSE.

Life is tough. It hurts. It causes pain. It will try to break you down.

DON’T give in. Pain is NOTHING. Defeat is NOT an option. You are STRONGER than that.

Life is for LIVING. Life is for moving FORWARD. Life is for experiencing as COMPLETELY as possible. Life is for standing up and KNOWING WHO YOU ARE.

You don’t have to win medals or accolades on a grand stage to be a Champion. You don’t have to have millions know your name to be a Champion. Being a Champion is in your ATTITUDE and what you DO. BE A CHAMPION!

Quote for Reflection:

TRAINING

Run 3 miles

Skip x 600 revolutions

Arms/Abs (30 sec recovery between quadsets):
QuadSet A -
1. Incline DB Bicep Curls 4 x 10
2. Dips 4 x 8
3. Swissball Crunches (270 degrees to 180 degrees) 4 x 10
4. Skip 4 x 100 revolutions
QuadSet B -
5. DB Zottoman Curls 4 x 8
6. DB French Press 4 x 6
7. Weighted DB Crunches (on bench, knees at 90 degree flexion) 4 x 10
8. Skip 4 x 100 revolutions
QuadSet C -
9. Rope Cable Bicep Curls 4 x 10
10. Rope Tricep Push-Downs 4 x 6
11. Rope Crunches 4 x 10
12. Skip 4 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 103-105 rpm

Stretch 20 min

Energy: Talk about half past dead - I felt like I was barely moving during my 3-mile run and it's the slowest pace I have had in a long time. Took a cap of BLACK CATS an hour before going to the gym, hoping it would help a little re energy, but there was almost nothing there today.

Joints: Wrists were better today. Anterior delts, especially right was not - during post-weights cardio, had to dig my fingers into the joint to "numb" the pain some. Although not a joint issue, right arch still tight and hurting, favoured a lot during skipping.

Pump: Good.

Vascularity: Enjoying this.

Quality of Training: Changed it up a little today - and yes, I know, not following my "split", but sometimes you just have to do what you must, and these last five days are important. I was struggling and in pain today and it was obvious. Decent session though.

OTHER NOTES

The Iron Mulisha

Honoured and Excited to join the Iron Mulisha team as a Writer and Spokesmodel

Thank you to Gary Miller for the gorgeous images he shot when I went to Florida in April!

April 22, 2012

2012 | Day 113: Will the world still feel the same even if you're gone?

MOTIVATIONAL QUOTE OF THE DAY

"The enemy fights you the hardest when he knows that God has something great in store for you." - Jamie Eason

For the complete Motivational, review When You Come Close To Dying | Rosie's MuscleRevolution.

TRAINING

Friday

Day OFF

Saturday

HIIT Run:
a. 4 min jogging
b. 12 x 50 sec sprint/10 sec easy
c. 4 min jogging

Stretch 20 min

Sunday

HIIT Run:
a. 4 min jogging
b. 30 x 20 sec sprint/10 sec easy
c. 4 min jogging

Stretch 33 min

Training has not gone as planned because of "complications" during my travel this week (which was supposed to be ONLY Thursday, but ended up not ending until earlier today), and by all rights I should NOT still be alive after what happened on Thursday night, but by the Grace of God I AM, and thankful for it. So, the next three days are going to be a helter-skelter of hellacious training to "make up" (pretty much almost an entire week's worth of training crammed into THREE days, with those days also using EXTREME dieting) for the last three days (see below), hoping that my stress DEcreases and I will be ok come THIS Thursday when I work with Walt...

OTHER NOTES

If I was the body composition and measurements I was a month ago (yes, before I started G8 - not that it is entirely the cause, since I am the one who ultimately controls my discipline and I did not, so it is my own fault) I would not have to "last minute" hope and pray that I'd be "ok" for next week's shoots (which yes, are all very important). The plan is to ALWAYS be have BETTER conditioning for each consecutive shoot than the one before - at least I know I will have MORE muscle mass in my delts and arms than I did last year, even if I do not end up being as lean as I want (which I am still aiming for). If I can do what I did last week and lose 0.7% bodyfat in four days, I'll be fine...

Next Week's Training Schedule

Monday:
am - HIIT Cardio + Shoulders/Hamstrings + Post-Weights Cardio 20 min
pm - Cardio 20 min + Arms/Abs + Post-Weights Cardio 20 min

Tuesday:
am - Cardio 20 min + Full-Body + Post-Weights Cardio 20 min
pm - Cardio 20 min

Wednesday:
am - HIIT Cardio
CHICAGO TO STUART
pm - Shoulders/Arms/Abs + Post-Weights Cardio 20 min

Thursday::
Photoshoot with Walt [and Gina] Ostarly

Friday
am - HIIT Cardio
STUART TO DANIA BEACH
pm - Shoulders/Arms/Abs + Post-Weights Cardio 20 min

Saturday:
Photoshoot with Brent Allen
Photoshoot with Gary Miller

Sunday:
am - HIIT Cardio
DANIA BEACH TO CHICAGO

Favourite Quotes

"I can do all things through Christ who strengthens me." - Philippians 4:13

"TRUST in HIM, who is able to do exceedingly abundantly above all that we ask or think." - Ephesians 3:20

"Look back and thank God. Look forward and trust God. Look within and find God! God closes doors no man can open and God opens doors no man can close!" - Unknown

"'For I know the plans I have for you," declares the LORD, "plans to prosper you and not to harm you, plans to give you hope and a future. Then you will call on me and come and pray to me, and I will listen to you. You will seek me and find me when you seek me with all your heart.'" - Jeremiah 29:11-13

"Impossible is not a fact. It's an opinion. Impossible is not a declaration. It's a dare. Impossible is potential. Impossible is temporary. IMPOSSIBLE is nothing. How are you going to live your life?" - U.S. Army

"I succeed because I am willing to do the things you are not. I will fight against the odds. I will sacrifice. I am not shacked by fear, insecurity or doubt. I feel those emotions but I drink them in and swallow them away to the blackness of hell. I am motivated by accomplishment, not pride. Pride consumes the weak and kills their heart from inside. If I fall... I will get up. If I am beaten... I will return. I will never give up... EVER." - Nike

"The biggest risk in life is to risk nothing at all." - Anonymous

"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light not our darkness that frightens us. Actually, who are you not to be? You are a child of God. Your playing small doesn’t serve the world. There's nothing enlightened about shrinking so that other people won't feel insecure around you. We were born to make manifest the glory of God that is within us. As we let our own light shine, we unconsciously give others permission to do the same. As we are liberated from our own fear, our presence actually liberates others." - Marianne Williamson

"It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings; but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least he fails while daring greatly. So that his place shall never be with those cold and timid souls who know neither victory nor defeat." - Theodore Roosevelt

"It’s not about what you’ve got; it’s about what you DO with what you’ve got.” – Andie West, Step Up 2: The Streets

"To give anything less than your best is to sacrifice the gift." – Steve Prefontaine

"Never, never, never, never give up." - Winston Churchill

"Let me tell you something you already know. The world ain't all sunshine and rainbows. It's a very mean and nasty place, and I don't care how tough you are, it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain't about how hard you hit. It's about how hard you can get hit and keep moving forward; how much you can take and keep moving forward. That's how winning is done! Now, if you know what you're worth, then go out and get what you're worth. But you gotta be willing to take the hits, and not pointing fingers saying you ain't where you wanna be because of him, or her, or anybody. Cowards do that and that ain't you. You're better than that!...until you start believing in yourself, you ain't gonna have a life...Cause if you're willing to go through all the battling you got to go through to get where you want to get, who's got the right to stop you? I mean maybe some of you guys got something you never finished, something you really want to do, something you never said to someone, something...and you're told no, even after you paid your dues? Who's got the right to tell you that, who? Nobody! It's your right to listen to your gut, it ain't nobody's right to say no after you earned the right to be where you want to be and do what you want to do!...You know, the older I get the more things I gotta leave behind, that's life. The only thing I'm asking you guys to leave on the table...is what's right." - Rocky Balboa

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." - Arnold Schwarzenegger

"Nothing in the world is permanent and we are foolish when we ask anything to last, but surely we are still more foolish not to take delight in it while we have it." – William Somerset Maughan

"There comes a time when you have to stand up and shout: This is me damn it! I look the way I look, think the way I think, feel the way I feel, love the way I love! I am a whole complex package. Take me... or leave me. Accept me - or walk away! Do not try to make me feel like less of a person, just because I don't fit your idea of who I should be and don't try to change me to fit your mold. If I need to change, I alone will make that decision. When you are strong enough to love yourself 100%, good and bad - you will be amazed at the opportunities that life presents you." - Stacey Charter

EVOLUTION OF A PURPOSE DRIVEN WARRIOR

May 24, 2012

2012 | Day 142: Who do you think you are?

April 22, 2012

2012 | Day 113: Will the world still feel the same even if you're gone?

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