Gym Justified

Way to start the Monday, pumped like Johnny Bravo.

Here is my full morning session (60 min):

EXERCISE CIRCUIT @ 6 rounds

1. Leg Extensions
2. Standing Single Leg Curl
3. Leg Press

4. Seated Bench Press
5. Seated Cable Row
6. Seated Cable Crossover Fly

- - -

EX*****ON
Each rep starts fast, then hold for 1–2 seconds in peak contraction, slowly lower back to the starting position.

REPS SCHEME
Increase weight each set, lower on the last. Focus on quality of movement.

• Upper Body: 30, 20, 12, 10, 8, 50 x

• Leg Extensions: 5 sets of 20, last 50 x

• Leg Curls and Press: 20, 10, 3 sets of heavy 5, finish with 20 x

INTENSITY
First two rounds by feel — as a warmup, next round 2RIR, onwards each set to close to or at muscle failure.

- - -

When I was done, it just happened that I gained an unplanned 45-min gap in my coaching schedule.

Therefore, I extended my session with recovery on the Airdyne, engaging on X a bit and posting this message, all while burning some fat on easy mode.

What’s your gym plan for today?

There is always a way to move, to improve and enjoy the benefits of fitness.

•

Throwback to Mare Zimet's time Gym Justified.
by Marck Goran

No excuse why you “can’t” will ever make you feel good, while already the slightest reason why you will try, against all odds, to do your best, even if you fail, can instantly make you feel motivated and better.

by Marck Goran, with Urban Lampe.

When an average person has a difficult time even with crawling anyhow, let alone looking gracefully — then it is not that the standard is too high, it just can't get much lower.

We should all be able to crawl gracefully and regularly. If you can’t do it, well, there is your first thing to start with, then.

*****

foto by Marck Goran, with Alessandro Gibilaro ✊🏻

Once you accept the inevitability of temporary pain, standing between where you are today and where you could be, there should be no more hesitation.

Go after it!

* * * * *
by Marck Goran

ACHIEVING • IS • NOT ENOUGH

How you achieve something always matters. Having something without sacrifice is the same as having nothing.

by Marck Goran

It is always easier for others, like grass seems to always be greener on the other side. Reality is somehow unfair …until you decide to genuinely do something about it.

It is not about the challenge in front of you, it is how you face it when the odds are against you.

That Saturday wibe which has been the standard for close to 20 years.

O F F E N D E R • B R O T H E R S

As a follow up to the recent post on my Marck Goran profile, where I call myself a Fitness Offender, here are some good "offender brothers" of mine.

It is the company you keep, the environment you visit, who you look up to and who you choose to follow, or who you choose to live up to. If your environment doesn’t challenge you, that is a problem. If your friends don’t challenge you, that an even bigger problem. There is nothing to learn, nothing to improve, nothing worth the struggle …without a proper challenge.

I like my offender brothers, they challenge me and I challenge them. There is no better way to get better.

*****
Ps. No offense to any “gym sisters” but as play of words is strong here, adding “offending sisters” into the mix might somehow send a very different message. For the record, "sisters" can be of caurse just as tough as my "brothers".
*****

Featured: my friend Golob Miha and Iztok Kočecar @ Gym Justified.