Independent component 2

	A	B	C	D	E	F	G	H
1	Date	Hours	Total hours	What I did	Food intake	weight	Maxial load	water intake
2	3/15/2014	1 hour 30 min	1hours 30 min	100 yard sprints high knees dumbbell press lunges The first day was different I first did a workout with my little brother to gauge the amount of aggression. He is 12 years old; he can sometimes get carried away with his aggression and this can be volatile sometimes.	3 stalks of broccoli 2 turkey sandwiches two eggs oatmeal			2 gallons
3	3/16/2014	1 hour 30 min	3 hours	Lunges Jumping Jacks high knees dumbbell squats dumbbell lunges The key is to try to tear the muscles by slowing stretching the fibers completely; no half measures. The half measures are what promotes injury and poor strength. These exercise are more therapeutic than strength builders	3 stalks of broccoli 2 turkey sandwiches two eggs oatmeal			2 gallon
4	3/17/2014	2 hour	5 hours	upright rows dumbbell press back squats front squats The problem with having a back injury is that you must be careful on how to not over exert your back. The back is in the middle of most movements especially the squat. This component has helped learn more about the subject than for straight fitness	3 stalks of broccoli 2 turkey sandwiches two eggs oatmeal			1 gallon
5	3/18/2014	2 hour	7 hours	5 mile run 20 min of stretching push ups and pull ups The misconception with strength training is that it has to be strictly achieved by the gym. Weight lifting is not the only way to build strength up. This can also be achieved by exerting yourself in short burst of energy.	3 stalks of broccoli chicken beets carrots two eggs oatmeal			1 gallon
6	3/19/2014	2 hour	9 hours	5 mile run 20 min of stretching push ups and pull upsThe body can’t go through a pure anaerobic exercise plan. There needs to be a balance these type of exercise open up the fibers to have oxygen come inside to repair the damaged muscles.	3 stalks of broccoli chicken beets carrots two eggs oatmeal			1/2 gallons
7	3/20/2014	1 hour 30 min	10 hours 30 min	20 by 5 bench press 75% 15 by 5 back squats 75% close hand grip presses 75% The percentages indicate the amount weight I have to put up in order to complete the press these are more for maintaining strength then building back. These help strengthen the back muscles to help with my back pain	3 stalks of broccoli chicken beets carrots two eggs oatmeal			1 gallon
8	3/21/2014	1 hour 30 min	12 hours	30 by 5 front squat 65% 5 by 5 deadlift 65% In pure anaerobic exercises you are not supposed to do too much exercise too quickly. The body can go into shock. The body is a sensitive tool if you are not too careful. The key is complete the exercise with having to speed up the exercise.	3 stalks of broccoli beef beets spinach 3 eggs oatmeal			1 gallon
9	3/22/2014	1 hour	13 hours	5 mile run corrective stretching The stretching opens up the muscle fibers and helps them get deposits of lactic acid out of the system. Lactic acid could hurt your gains when it comes to healing. Remember that the body needs time and nutrients in order for the muscle properly form.	3 stalks of broccoli beef beets spinach 3 eggs oatmeal			3/4 gallon
10	3/23/2014	2 hour	15 hours	30 by 5 front squat 65% 5 by 5 deadlift 65% Adrenaline can be good or bad in the right context. The first one I am going to talk about is the beneficial part. When you are very aggressive or in huge pain you can secrete adrenaline. When you are doing your maximal load you might need that extra energy to finish the last rep. Which can greatly increase your maxial load.	3 stalks of broccoli beef beets spinach 3 eggs oatmeal			2 gallons
11	3/24/2014	2 hour	17 hours	Deadlift 5 by 5 85% bench press 85% Adrenaline could be bad for you when you are doing bodybuilding types of exercise. Thats because of the repetition when it comes to bodybuilding you can continuously tear your muscle to the muscle to the point of no return and serious hurt yourself	3 stalks of broccoli beef beets spinach 3 eggs oatmeal			2 gallons
12	3/25/2014	2 hour	19 hours	5 by 5 back squats 85% 5 by 5 front squats 85% 5 by 5 bench press 85% When you are strength training you can’t just simply do maximal load exercises. In order to get stronger and have the ability to lift heavier. You have to consider less maxial loading and more bodybuilding exercises.The body building exercise provides the more volume that those helps strength.	3 stalks of broccoli beef beets spinach 3 eggs oatmeal			2 gallons
13	3/26/2014	2 hour	21 hours	Lunges Jumping Jacks High knees Dumbbell squats Dumbbell lunges My strength training helps me with the retraining of my back muscles to be tightening when I sit down. The problem with our neuromuscular system is that our body is so use to the way we live our lives our body starts to hurt ourselves.	3 stalks of broccoli beef beets spinach 3 eggs oatmeal			1 gallons
14	3/27/2014	1 hour	22 hours	5 mile run 10 min of stretching The body needs to have time to rest and a great way to do that is to either walk or run not too strenuous. The body need time to relax your muscles can’t grow effectively when the muscles are tight	3 stalks of broccoli beef beets spinach 3 eggs oatmeal			1 gallon
15	4/16/2014	2 hour	24 hours	Back squats 100% Front squats 100% When you are maximal loading the body the muscles have to be completely relaxed to be stimulated. What I usually do is lift weights but slowly work myself up to that weight. I would do 1 or 2 reps of each weight increment. I would start with just the bar and then jump to 65% of my project maximal load	3 stalks of broccoli beef beets spinach 3 eggs oatmeal			1 gallon
16	4/17/2014	2 hours	26 hours	5 mile run 20 min of stretching push ups and pull ups The misconception with strength training is that it has to be strictly achieved by the gym. Weight lifting is not the only way to build strength up. This can also be achieved by exerting yourself in short burst of energy. The key is to try high intesity training.	3 stalks of broccoli 2 turkey sandwiches two eggs oatmeal
17	4/18/2014	1 hour 30 min	27 hours 30 min	20 by 5 bench press 75% 15 by 5 back squats 75% The back is in the middle of most movements especially the squat. This component has helped learn more about the subject than for straight fitness Lactic acid could hurt your gains when it comes to healing. Remember that the body needs time and nutrients in order for the muscle properly form.	3 stalks of broccoli beef beets spinach 3 eggs oatmeal
18	4/19/2014	1 hour 30 min	29 hours	Bench press 100% Deadlift 100% The ritual I also do is to try to hype my mind up full of testosterone. What I do is either yell or hit myself to make my body go through a flight or fight moment. All the training comes up to this one point; the body then can take over the mind and lift that weight with as much forces as possible.	3 stalks of broccoli 2 turkey sandwiches two eggs oatmeal
19	4/20/2014	2 hour	31 hours	Lunges Jumping Jacks high knees dumbbell squats dumbbell lunges The key is to try to tear the muscles by slowing stretching the fibers completely; no half measures. The half measures are what promotes injury and poor strength. These exercise are more therapeutic than strength builders	3 stalks of broccoli beef beets spinach 3 eggs oatmeal
20	4/21/2014	2 hour	33 hours	Dead lift 100% Benchpress 100%Being in the right state of mind is key to having a successful lift. Before you would start the lift you have to make sure you have trained enough to know the exact muscle you are going to use in order to do the lift properly and efficiently.	3 stalks of broccoli beef beets spinach 3 eggs oatmeal
21	4/22/2014	2 hour	35 hours	20 by 5 bench press 75% 15 by 5 back squats 75% close hand grip presses 75% The percentages indicate the amount weight I have to put up in order to complete the press these are more for maintaining strength then building back. These help strengthen the back muscles to help with my back pain	3 stalks of broccoli beef beets spinach 3 eggs oatmeal
22	4/23/2014	2 hours	36 hours	Back squats 100% Front squats 100% When you are maximal loading the body the muscles have to be completely relaxed to be stimulated. What I usually do is lift weights but slowly work myself up to that weight. I would do 1 or 2 reps of each weight increment. I would start with just the bar and then jump to 65% of my project maximal load After I then go up by increment of 10% to15% of my maximal load. Once I get to my projected maximal I usually have a ritual to be able to lift the weight.	3 stalks of broccoli 2 turkey sandwiches two eggs oatmeal
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