This is the plan.
I won’t be able to exercise much next week – much of my time will be spent enjoying my vacation. So I want to push the limits a little this week and then really earn my rest.
Writing Plan
Break all the rules and start the novel. Screw it.
I’ve been dreading doing it.
Going back and forth about what to write about when I totally know what I want to write about.
Telling myself that I didn’t know enough of the story to start it when really the only way to know the story is to write the story.
Convinced I lacked even a fraction of the ability of writers I know, to say nothing of the infinitesimal talent I have when compared to the writers I have read but doing nothing to motivate myself to even try.
So, I am starting at the beginning for my main character. I may not even use it in the novel. But I will get to know him and then maybe I can use it. But I started. 500 words a day. Even on vacation. But I won’t be a slave to how I do it – paper or digital.
Workout Plan
Go hard this week. Take next week off.
I didn’t go into as much detail as this with the writing, because I would bore the hell out of you with it. And frankly, I’m not sure where I am going with it – I am going to let my character take me where they want to go and I plan on throwing shit in his way and see what he does.
Exercise though? That means spreadsheets and hyperlinks. I love that shit.
| Day 1 | Total Weight | MINUTES | SPEED |
| Walk | 0 | 12 | 4.2 |
| Circuit 1 | Total Weight | REPS | SETS |
| Weighted Push Up | 45 | 10 | 4 |
| Front Box Jump | 10 | 10 | 4 |
| Circuit 2 | Total Weight | REPS | SETS |
| Dumbbell Deadlift | 2×60 | 10 | 4 |
| Sumo Deadlift High Pull | 55 | 10 | 4 |
| Circuit 3 | Total Weight | REPS | SETS |
| Landmine Thruster | 90 | 10 | 4 |
| Circuit 4 | Total Weight | REPS | SETS |
| Medicine Ball Toss | 12 | 20 | 1 |
| Circuit 5 | Total Weight | REPS | SETS |
| Chest expander | 10 | 10 | 1 |
| Day 2 | Total Weight | MINUTES | SPEED |
| Walk | 0 | 12 | 4.2 |
| Circuit 1 | Total Weight | REPS | SETS |
| Pushup Lock Off | 0 | 8 | 4 |
| Circuit 2 | Total Weight | REPS | SETS |
| Barbell Straight Leg Deadlift | 125 | 8 | 4 |
| Underhand Grip Lat Pulldown | 90 | 8 | 4 |
| Circuit 3 | Total Weight | REPS | SETS |
| LH DB Overhead Press | 25 | 8 | 4 |
| RH DB Overhead Press | 25 | 8 | 4 |
| LH One Armed Row | 25 | 8 | 4 |
| RH One Armed Row | 25 | 8 | 4 |
| Circuit 4 | Total Weight | REPS | SETS |
| Straight Arm Pulldown | 90 | 8 | 4 |
| Face Pull | 90 | 8 | 4 |
| Circuit 5 | Total Weight | REPS | SETS |
| Medicine Ball Toss | 12 | 20 | 1 |
| Circuit 6 | Total Weight | REPS | SETS |
| Chest expander | 10 | 10 | 1 |
Day 3 is a day of rest. Because usually, at this point, I am in a lot of pain. The fourth day is is usually the day I put my gym bag in the trunk to force myself to get out of bed. Because if I leave it in the entranceway, I can always cheat.
| Day 4 | Total Weight | MINUTES | SETS |
| Walk | 0 | 12 | 4.2 |
| Circuit 1 | Total Weight | REPS | SETS |
| Medicine Ball Toss | 12 | 20 | 1 |
| Circuit 2 | Total Weight | REPS | SETS |
| Standing Military Press | 65 | 8 | 4 |
| Barbell Incline Press Medium Grip | 85 | 8 | 4 |
| Dumbbell Thruster | 2×20 | 8 | 4 |
| Circuit 3 | Total Weight | REPS | SETS |
| Close Grip Barbell Bench Press | 65 | 8 | 4 |
| Kneeling Military Press | 65 | 8 | 4 |
| Weighted Push Up | 45 | 8 | 4 |
| Circuit 4 | Total Weight | REPS | SETS |
| Chest expander | 10 | 10 | 1 |
| Day 5 | Total Weight | REPS | SETS |
| Walk | 0 | 1 | 10 |
| Circuit 1 | Total Weight | REPS | SETS |
| Weighted Bench Dip | 10 | 8 | 4 |
| Weighted Push Up | 45 | 8 | 4 |
| Left Arm Row | 30 | 8 | 4 |
| Right Arm Row | 30 | 8 | 4 |
| Circuit 2 | Total Weight | REPS | SETS |
| Incline Hammer Curls | 2×20 | 8 | 4 |
| Incline Inner Biceps Curl | 2×20 | 8 | 4 |
| Circuit 3 | Total Weight | REPS | SETS |
| Overhead Cable Curl | 30 | 8 | 4 |
| EZ_Bar Curl | 55 | 8 | 4 |
| Circuit 4 | Total Weight | REPS | SETS |
| Medicine Ball Toss | 12 | 20 | 1 |
| Circuit 5 | Total Weight | REPS | SETS |
| Chest expander | 10 | 10 | 1 |
Rinne you are doing it right. Don’t stop.
J
JR,
Reading that comment from you makes me very happy.