Habits

Joshua 1:8



 This book of the law shall not depart out of thy mouth; but 

thou shalt meditate therein day and night, that thou mayest 

observe to do according to all that is written therein: for then 

thou shalt make thy way prosperous, and then thou shalt 

have good success.


Aristotle

We are what we repeatedly do. Excellence then, is not an 

act, but a habit.


  If you really want to reach your goals then you have to 

write them down! But not only write them down but you 

constantly have to read them and stay consistent. Meditate 

(give thought to your plan, focus) on where you want to be 

next week, next month, next year. Once you have a clear 

idea of where you want to be and where you want to go, 

then God will open the doors. Alot of times your blessings 

will come from those around you but if you don't know what

 your looking for then you could miss it!

Successful people have realized this for years and its just

one of those principles in life that work no matter whether 

you believe it or not. You don't have to believe in gravity for 

it to work, whether you do or not everyone can still use it 

good or bad. Same  as principles of success, write it down 

so you can measure your progress, make changes and 

figure out where your doing things right or wrong. Don't 

worry I'm only talking to myself because I'm the one who 

needs to do this.

  Thursday workouts are open gym at Crossfit Forward 

which means you do what you want. Jenny will try to trick 

you into doing some "fun" workout which in laymens terms 

means torture. Never ever listen to her or fall for her tricks! 

So I usually hit the muscle groups that I feel don't get 

targeted as much during my other workouts.

Today's workout:

3 sets 10 reps seated incline dumbbell press 

immediately followed by cable flys (low)

I did:

115lbs - 10 reps w/10 cable flys 100lbs

115lbs - 10 reps w/10 cable flys 100lbs

115lbs - 10 reps w/10 cable flys 100lbs

Next:

3 sets 25reps tricep extensions followed immediately with curls on easy bar.

I did:

100lbs - 25 reps Tricep extensions/ 95lbs - 12 reps e-z bar curls

100lbs - 25 reps Tricep extensions/ 115bs - 10 reps e-z bar curls

100lbs - 25 reps Tricep extensions/ 135bs - 8 reps e-z bar curls

Next

25 cable curls followed immediately by skull crushers

I did:

90 lbs cable curls - 25 / 105lbs - 12 skull crushers 

90 lbs cable curls - 25 / 115lbs - 10 skull crushers 

90 lbs cable curls - 25 / 125lbs - 8 skull crushers 

Next 

As many ring dips as you can do followed by dips

I did:

5 reps - ring dips / 10 body weight dips

5 reps - ring dips / 10 body weight dips

4 reps - ring dips / 10 body weight dips

Next

Ab wheel followed by leg raises

I did:

10 ab wheel / 10 leg raises

10 ab wheel / 10 leg raises

10 ab wheel / 10 leg raises

Well that was it. Have fun and enjoy the workout