Never Miss a Monday
This is something I struggled so much on in the past. There was a time before I started getting serious about my weight loss where I’d be just spinning my wheels. I would always skip working out on Monday’s. My mind would rationalize many reasons not to go to the gym. I would tell myself; “It’s Monday and I’m too tired to workout, I’ll go tomorrow.” We look at Monday as the worst day of the week and make excuses to not push ourselves in any way. Most people just want to make it through the day.
Win the Day
Whether you workout early in the morning or later in the day after work, getting it done is an accomplishment. It is something positive you can take from the day. If you had a rough day at work, you can get to the gym and workout that stress and frustration. If you workout in the morning, you get your day started off with an accomplishment.
Discipline
In order to be successful with your weight loss, we must develop the discipline necessary to reach our goals. Forcing ourselves to get to the gym when we don’t feel like it takes discipline. I have found on days where I don’t want to workout is when I have my best workouts. I end up leaving the gym feeling amazing and glad I made myself go. What really helps me is I always have my goals in mind and do what it takes to meet those goals.
Be a Savage
Be willing to do what it takes to meet your goals. Put yourself through grueling workouts regardless of what day of the week it is. Have the mindset that no one will outwork you. Get after it!
My Monday Workout
My weekly workouts consist of separating push/pull/legs. For my Monday workouts, I hit back and biceps. Below is an example of what I do every Monday.
- Landmine rows; 4 sets while increasing the weight each set and lowering the reps. This is called a pyramid.
- T-bar rows; 4 sets of 12, I use a T-bar row machine
- Pull-ups; 5 sets of 10
- Chin-ups; 5 sets of 10
- Straight-arm pull down; 3 sets of 15
- Hammer curls; 4 sets of 12-15
- EZ bar curls; 4 sets of 12
- Dumbbell curls; 4 sets of 12
- Cardio; Stairmaster for 10 minutes at level 8
This is a quick summary of my Monday workout. There were many years where I couldn’t do a single pull-up or chin-up. It took me some time to work up to this. These can be excluded and replaced by cable pull downs.
Give each set everything you have! Try to add an extra rep or two during each set. Strive to make yourself uncomfortable the entire time while having your goals in mind and you will start to see changes.