Monthly Archives: January, 2012

Are you in it for the long haul?

Are you in it for the long haul?

Many of us made New Year’s Resolutions at the beginning of the month. You know how I feel about Resolutions! Now here we are at the end of January and I have to ask; “Are you still standing?”

It takes about 3 weeks to form a habit, and sometimes it takes a lifetime to break a habit. But don’t take my word for it! So which habit is winning, the new one or the old one? Are you falling back into the same patterns, same routines with the same people or has the New Year’s Resolution really taken hold?

My wife and I hit the gym every weekend and it is still pretty packed. There is always a spike around New Years. I will be real interested to see what happens in the next couple weeks though. Actually I know what is going to happen; it only matters if I am there to see it. Gym Attendance will go back down between now and spring. The question is if I will be a causality of war in the battle of the bulge, or will I be a war hero? I plan on being a Fitness Guru, but I am no gym pro, I keep to myself.

So, what about you? Are you sticking to your new found goals and dreams or are you sliding backwards? Yes this post is a wake up call! Are you in it for the long haul?

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I am building something here.

I am building something here.  Like a kid at the beach with a bucket making sand castles.  I am building as I go, learning, experimenting, fixing.  When I am done maybe this will all be washed away by high tide, or kicked over by the bigger kids playing big kid games.  I don’t know, and it won’t change my efforts.

 I have done a post on dreaming

 I have done a post on wishing on a star

 I have done a post on leading

 I have done a post on starting

 I have done a post on finishing

 I am building something here.  Every post is like another trip to the beach, building another sand castle.  In some strange pursuit of perfection, more buckets, more pails, more sand, more water, and more experiments until I find that castle that is a sight to behold.  When I am done the big kids will take a look and say good job, and maybe move their game a little to the side and let my castle live another day, or at least until high tide.

 I have logged my exercise struggles, again, and again.

 I have admitted I am not perfect.

 I have asked the question, who am I.

 And I am still standing.

 Each post is building on all the other posts, learning more as I go.  Like a kid at the beach building sand castles.  I will build the castle that won’t be washed away by high tide, or kicked over by the bigger kids playing big kid games.  Then again given enough time all castles are washed away by high tide or kicked over by bigger kids playing big kid games.  It is only a matter of time, but maybe for now I can try to make a castle that is picture perfect.

 Each post is like a kid at the beach, building a sand castle.  I am just a big kid at heart.

I have a reoccurring nightmare.

I have a reoccurring nightmare.

 Oh I have plenty of dreams, but I also have a nightmare I just can’t shake.  I sometimes dream I am back in college and I can’t find my classroom.  I then wake up thinking I never really graduated.  I spent more than enough time skipping class in college, so I guess I understand the source of the nightmare.  I am not bragging either; I can’t change the past, so why run away from it? 

I take the nightmare as a warning that I need to get ready for something.  I need to prepare.  That maybe something is coming up that will challenge me.  I don’t think it needs to be over psychoanalyzed.  I did not leave anything in college.  I am crazy enough to believe all my dreams are still in play.

 I just am wondering if people out there have the same nightmare.  Back in college and can’t find your class, or the other classic; back in High School and forgot your locker combination.  There are a bunch of them I never have.  I never have the “I forgot to dress myself before going to work or school” dream.  I never have the “I forgot my lines in the school play” dream.  I guess I never worry about those things.

Nah, my nightmare isn’t much of a nightmare, maybe more of a warning.  Stop skipping class, if I go back to college.  Really, I am supposed to keep getting better at the things I do, and make sure I show up.  Make sure I stay engaged and don’t skip out on the things I need to get done.  Everyday is a class in the college of life.  Everyday is like a pop quiz or a test.  We pass or fail based on our preparation, our efforts and our reactions.

 So I will take these subconscious warnings in stride as a reminder to keep striving to get better.  I have a reoccurring nightmare that I am back in college and I can not find my class, but it is not enough to scare away my dreams!

Maximum Muscle Madness

Maximum Muscle Madness – The Joe Luellen Workout:

Seems like all the good work-outs have Extreme Titles, so here is my Custom Workout: Right now I am going to give my secrets away, but one day, it will be a Workout DVD or a Cable Show, Or a You Tube Channel, or well you get it… Dream Big!

So first you have to know the Laws, Rules, Guidelines, and Suggestions that govern the workout. You have to learn and follow the laws before I can tell you the workout itself. So here we go: Maximum Muscle Madness – The Joe Luellen Workout:

Law Number One – Full Range of Motion: You must work with a weight that allows for full range of motion throughout the exercise, no half reps, you must stretch all the way through the motion. Do not use heavy weights or quick reps that cause for limited range of motion, you are only cheating yourself.

Law Number Two – Stay in Control of each Rep. No jerking, swinging and swaying. If the weight is to heavy use less weight. See rule number one.

Law Number Three – Go until Failure or Last Quality Rep. See Rules Number One and Two. Get the Number Ten or Five out of your head, go for Twenty, Thirty, Forty – Two, Do as many reps per set as possible, and use lighter weights and get more Quality Reps until you can’t do anymore, do not stop at a preset number.

Law Number Four – Circuit Train Try to move from station to station with as little rest a possible. Rest at the end of a circuit, but not during:

Law Number Five – Total Body Work Out. Work your Chest, Back, Shoulders, Legs, Arms and Core all in one workout. If you only work out one day a week, then you get everything done. If you do this right you will only have to do this workout 2 or 3 times a week max, or else you are not obeying Laws One to Four.

Law Number Six – Use Compound Motions over High Isolation Motions.

Law Number Seven – Muscle Confusion Switch up your routine on a set by set basis to keep your body guessing. So I can not reveal the routine until we review the Laws, Rules, Guidelines, and Suggestions commit them to memory.

Maximum Muscle Madness – The Joe Luellen Workout:

Law Number One – Full Range of Motion:

Law Number Two – Stay in Control of each Rep.

Law Number Three – Go until Failure or Last Quality Rep.

Law Number Four – Circuit Train

Law Number Five – Total Body Work Out.

Law Number Six – Use Compound Motions over High Isolation Motions.

Law Number Seven – Muscle Confusion

Ok so now I can give you the Basic Exercises I use for each body part. Maximum Muscle Madness – The Joe Luellen Workout:

Shoulders – Dumb-Bell Overhead Press, Military Press, Clean and Jerk

Arms – Dumb Bell Curl

Chest – Dumb Bell Bench Press, Bar Bell Bench Press, Machine Chest Press

Back – Wide Forward Grip Pull Down, Close Reverse Grip Pull Down, Bent Over Row

Legs – Sled Leg Press, Leg Press Machine

Core – ¼ Crunches, Crunches,

For more info on these moves head to this link: Wiki-Exercises

So please review the Basic Exercises and become familiar with them, without forgetting the Laws, Rules, Guidelines, and Suggestions of course.

The Basic Circuit: Maximum Muscle Madness

Phase One Arms, Shoulders, Chest, Back, Core, Legs

Rest and Hydrate at the end of each circuit.

I have to tell the truth, I do not do enough core but I am adding it in.

Before you go any farther, you should go to the gym and try this circuit, in this order respecting Laws Number One through Six.

Do not attempt Law Number Seven until you are comfortable doing this circuit in order.

So now I have to give you the Compound Movements that are Game Changers in this workout.

The Blaster – This Combines Dumb Bell Curls with Dumb Bell Overhead Presses.

It can be done Standing or Seated, prefer Seated.

1: Start with Both Dumb – Bells in the Lowered Position, Arms Fully Extended.

1A: Hold in your Core throughout the Exercise – Suck in Your Gut!

2: Do a Dumb Bell Curl with Both Arms at the Same Time, no Swinging or Jerking

3: In the Up Position, Twist and Extend Both Arms into a Dumb Bell Overhead Press

4: Return the Upright Curl Position, Twisting your arms back into Curl Position

5: Lower Arms back to Starting Position

6: Remember Laws One, Two, Three and Six

The Super Blaster – This Combines the Blaster with Dumb Bell Bench Press

1: Seated On a Flat Bench – Do a full set of The Blaster

1A: Hold in your Core throughout the Exercise – Suck in Your Gut!

2: Without Rest Lay down and Do a full set of Dumb Bell Bench Press

3: Remember Laws One, Two, Three, Four, Six and Seven

The Torture Rack – This Combines Pull Downs with Crunches

1: Start a Any Variation of Pull Down from a Fully Stretched Position

1A: Hold in your Core throughout the Exercise – Suck in Your Gut!

2: As you Pull Down Lean Slightly Forward, Never Backwards.

3: From the Full Pull Down Position do a ¼ Crunch – Tighten you abs even more.

4: Return to the Fully Extended Position while keeping you Stomach Tucked in.

5: You should feel a Controlled Burn when you stretch out.

6: Remember Laws One, Two, Three and Six

The Superstar – This Combines Clean and Jerk with Bar-Bell Flat Bench

1: Select a Barbell Weight that you think you can curl 10 reps no problem.

2: Stand in Front a Flat Bench

3: Perform a Set of Clean and Jerks until your reach your Last Quality Rep.

4: Without Letting Go of the Bar Bell, Set Down on the Flat Bench.

5: Layback while Lifting the Bar Bell Overhead.

6: Perform a Set of Bar Bell Bench Presses until your reach your Last Quality Rep.

7: Remember Laws One, Two, Three, Four, Six and Seven

The Advanced Circuit: Maximum Muscle Madness Phase Two

You need to have mastered the Game Changers Listed Above. Now we will add Muscle Confusion:

Circuit A Super Blaster, Forward Grip Torture Rack, Sled Leg Press

Circuit B: Super Blaster, Reverse Grip Torture Rack, Sled Leg Press

Circuit C: Superstar: Reverse Grip Torture Rack, Leg Press Machine

Do your workout in Order – Circuit A, B, C, A, B, C resting only between circuits. Throw in some Abs every 2nd or 3rd Set, but not too much Core Work. Rest and Hydrate at the end of each circuit. If you can do 6 circuits in a row, you are a star. If you can do 9 circuits, you are a superstar, and it is time to up the weights and reps ever so slightly. If you do this correctly, you will not need to lift weight more than twice a week. Add a third day of weight workouts, only if you go easy. Spend the rest of your week on Cardio – Running, Biking, and Swimming

After you get really good at The Advanced Circuit: Maximum Muscle Madness Phase Two – anywhere from 90 days to a year for beginners; or about 30 days for work out gurus, you can move to Phase Three: The Insane Circuit of Maximum Muscle Madness

First you have to Master A few more Exercises. *Warning – These exercises should make you feel Dizzy, Nauseas and Weak. Make sure you consult your doctor and do not have a heart condition. Do not attempt these if you have a cold, flu or have eaten too much before hitting the gym. Use at your own risk. Joe Luellen III is not responsible if you go into the Insane Circuit of Maximum Muscle Madness

The Terminator – This Combines Clean and Jerk, Military Press and Bent Over Row.

1: Select a Barbell Weight that you think you can curl 10 reps no problem.

1A: Hold in your Core throughout the Exercise – Suck in Your Gut!

1B: Get your mind right, this is not called the Terminator for Nothing.

2: Perform ½ Rep of a Clean and Jerk

3: From the Full Extended Upright Position, Perform One Rep of a Military Press

4: Return to the Fully Lower Position of a Clean and Jerk

5: Perform One Rep of Bent Over Row.

6: You have now completed One Terminator Rep

7: Continue until your reach your Last Quality Rep.

8: If you can not get at least ten reps your weight is too heavy

9: If you can to twenty reps you are using to light of a weight.

10: Remember all Seven Laws of Maximum Muscle Madness

11: Remember the Warning!

The Super Terminator: This Combines Clean and Jerk, Military Press, Bent Over Row and Bench Press.

1: Select a Barbell Weight that you think you can curl 10 reps no problem.

1A: Hold in your Core throughout the Exercise – Suck in Your Gut!

1B: Get your mind right!

1C: Stand In Front of Flat Bench

2: Perform a Full Set of Terminators

3: Set Down on the Flat Bench, and lie back lifting the Barbell Overhead

4: Perform a Set of Flat Benches until you reach you Last Quality Rep.

5: Remember all Seven Laws of Maximum Muscle Madness

6: Remember the Warning!

The Master Blaster: This Combines Bench Press and the Blaster

1: Get you mind right, select a Set of Dumb Bells you think you can Bench Press 10 Times, but the 10th Rep will be a Struggle.

2: Before you do any Bench Presses, Select a Second Set of Dumb Bells that are about 50% – 75% of the Weight you would do during a set of Super Blasters.

3: Perform a Heavy Set of Dumb Bell Bench Presses

3A: Hold in your Core throughout the Exercise – Suck in Your Gut!

4: Go until Failure or Very Last Quality Rep – No Cheating, no stopping short.

5: Stand Up, Rack the first set of dumbbells, & grab the second set of dumbbells -no rest.

6: Perform a Set of Blasters

7: If you arms are not burning around the 5th rep you have dogged it and are deemed unworthy, dial it back a notch until you get your mind right!

8: Remember all Seven Laws of Maximum Muscle Madness

9: Remember the Warning!

So Now, Here it is… Phase Three: The Insane Circuit of Maximum Muscle Madness

*Warning – These exercises should make you feel Dizzy, Nauseas and Weak. Use at your own risk. Joe Luellen III is not responsible if you go into the Insane Circuit of Maximum Muscle Madness

Circuit A – Super Blaster, Forward Grip Torture Rack, Sled Leg Press

Circuit B – Super Blaster, Reverse Grip Torture Rack, Sled Leg Press

Circuit C – Superstar: Reverse Grip Torture Rack, Leg Press Machine

Circuit D – Master Blaster, Forward Grip Torture Rack, Sled Leg Press

Circuit E – Master Blaster, Reverse Grip Torture Rack, Sled Leg Press

Circuit F – Terminator, Dumb Bell Bench Press, Torture Rack, Leg Press Machine

Circuit G – Super Terminator, Torture Rack, Sled Leg Press

Perform All Seven Circuits, In Order, Resting Only at the End of a Circuit.

Remember all Seven Laws of Maximum Muscle Madness

Remember the Warning!

Rest and Hydrate at the end of each circuit.

*Warning – These exercises should make you feel Dizzy, Nauseas and Weak. Make sure you consult your doctor and do not have a heart condition. Do not attempt these if you have a cold, flu or have eaten too much before hitting the gym. Use at your own risk. Joe Luellen III is not responsible if you go into the Insane Circuit of Maximum Muscle Madness

Maximum Muscle Madness – Master Level

At this time you have gone beyond the circuit training and fully understand Muscle Confusion. Design you own sets from here. You are a Maximum Muscle Madness Master but remember the Seven Laws, and Remember the Warning.

Runners Log – Jan 23rd 2012

I guess I have to take a mulligan.

That great golf term for a do over, the last two weeks have not been kind.  I did not run or workout or ride the exercise bike anywhere as much as I would have liked.  I did work out here and there and got out and walked a few times, but I am losing my battle of the bulge.

Can I get a mulligan?  That great golf term for a free pass, I have fallen and gotten back up.  I am back at it yes, but still not where I want to be.  So I let life get in the way, and then I pushed life back out of the way, which is exactly what we are supposed to do.  I will let you in on my custom workout in a later post, but for know I am coming clean.

 Can I get a mulligan?  That great golf term for a restart, when a race is stopped and started over; Yeah, I have to start over sometimes, we all do.  I did a post on Starting-Over  in the past.

 So I will go back to the cold, and the rain and the snow.  But for now I am admitting that I fell down and I have to get up and dust myself off, and start again.

 Can I get a mulligan?

Finishing is just as important as Starting.

Finishing is just as important as Starting.

You don’t walk out of a movie before the big finish do you?  Why, because the end may be the most important of the whole movie.  What everything has been building, the resolution of all the drama and action.  Why would you walk out on your life goals half way through?

We can not all start at the same place, but we can all reach our goals if we learn how to finish.  Pro Sports is a great example.  No Professional game is Won or Lost until the Final Whistle.  Many times in sports a team is losing what seems to be all game long, and then comes back and wins.  Other times a team can be winning all along and then fall apart and lose.  Some teams dominate all through the regular season and then self destruct in the playoffs when it matters the most.  Other teams sneak in the playoffs and find a way to win all the way to a championship.  Winners and more importantly Champions never quit, they stay until the game until the very last second.  The games played on paper or simulated on the computer do not matter, you have to take the field and play all the way to the end for it to count.

 You can’t finish if you do start so get started.  So for God’s sake get started.  Then learn how to adjust, and learn how to stay in the game from start to finish.

 Lot’s of greats say how games are won and lost in practice and in how you prepare.  They do not cancel a game because one player gets hurt.  Nope great teams have people ready to fill in, step up and adjust so they can find a way to win.  If a basketball game lasts 60 minutes you have to have people prepared to play for 60 minutes.  Practice for 90 minutes, 120 minutes.  Many great athletes keep themselves in top condition in the off season so they will be ready for the regular season and playoffs.  Top Athletes stay ready to step up and be Champions.  So why do people not keep themselves in tip top shape to chase their goals and dreams?  Practice and Plan and Adjust and Execute and Evaluate and Adjust some more until you find that winning formula, and then stay engaged until it pays off.  Don’t quit at half time, don’t quit half way through the year, or worse yet half way through your life.  Stand up and stay in the game, the game of chasing your dreams.

 If you are winning, that is great, no time to fall asleep at the wheel.  Challenge others to learn how to win so your team is stronger.  If you need to get better, practice, find a coach find a mentor.  If you realize others need to get better, practice with them, coach them, mentor them!  Make sure your team stays strong no matter who is in the game.  True champions find a way to make the people around them better.  Set a good example from start to finish and work with the people who will follow.  When you start winning more people will come along.  Do not get distracted; get more committed to make sure a winning attitude is put in place from start to finish!

Rock-Star, Engineer!?!

I am just a Rock-Star trapped in an Engineers Body.

Something is always slightly off.  There is no one waiting for me at the airport to lead me to my limousine when I go on a business trip.  There is no crowds gathered to watch me go to work, and there is no audience chanting my name when I get to work.  No it seems the only time I am being watched is if I am doing something wrong, not insanely right.  There is no thunderous applause when I get done with a task. 

 No I am just a Rock-Star trapped in an Engineer’s body.

 There is always something missing, there is no one waiting to interview me when I am about to embark on a business trip, no after parties after each days work and no big wrap up party when everything is done.  No champagne toasts, no dressing rooms, no VIP treatment, when I fly in a plane I fly coach.  When I ride in a car, most of the time I have to drive, and fill it up with gas. Not that I don’t appreciate having a good job, and a good career, but there is just something missing.

 I am just an Engineer trapped in a Rock-Star’s body.

 When I do go to a club or a restaurant, I have to pay like everyone else.  Can’t I get comp’ed if I pose for a picture and sign a few autographs?  Why are there no paparazzi following me?  No press releases when I am in town?  No requests for interviews, no executive assistant.  When I play a show I have to carry my own equipment, and I am more worried about the Main Sound-system than the sound guy running it?  No Tour Bus, No Tour Schedule, no time for an after party, I have to punch the clock on the 9-to-5.

 I am just an Engineer trapped in a Rock-Star’s body.

 Not that I am sorry for having a job or a career, but the one’s who are on top, do they all appreciate what they have?  Do they respect the power of having a following, having fans waiting on their every move.  Do they give it their all?  If they make a mistake on-stage are there lives on the line?  If they make a mistake in the studio or on the set, do they not get a do over, and just edit in the best performance?  Not that I am sorry for having a day job, but it seems like stars should be shinning at night and on TV and on the big screen.  There are no make-up artists touching me up before I have to file my reports.

 I am just an Engineer trapped in a Rock-Star’s body.

 Its ok they, I will find a way.  No one gets out alive right?  So I will keep on dreaming, and hoping that one day all these crazy dreams I have will come true.

Starting Over:

Starting Over:

Sometimes the hardest thing about starting over is starting.
Nobody likes starting over, but sometimes it is something you have to do. You may be working on a small project and figure out you would spend more time fixing mistakes than you would if you start from scratch. Other times, the 1st draft, the 1st trial is just a learning operation, and you want to start over based on what you have discovered in the proto-type or rough draft phase. Other times, a great idea just doesn’t work and has to be rethought out from the start. Also, remember times and technology, they are a changing; sometimes new information, new technology and new strategies force you to reinvent yourself or your work.

Lot’s of us are in a place where we have to start over, be it now, in the past, or in the near future. Maybe you lost your job, or your house or everything – I am not trying to make light of a serious situation, I am trying to say; sometimes you have to start over. I am not placing blame or fault; no that is the hang up I am trying to expose as a trap. The sooner you decide it is time to start over, the sooner you have to get started.

Failure to launch is accepting failure. Failure to start over is failure to launch. The first rocket launched did not land on the moon, and the many studies were done before a rocket carried a man into space. And even with the rich history – or the vast conspiracy that is space program, there are times when everything had to be rethought.

Enough about spaceships and rocket trips, how do you start – starting over? The first thing you have to do is make a great big list of everything it is you have, need, want, want to do. You have to make a list of what is coming in, what is going out and how much time you have. Then you have to rearrange the list into an order of priority. What is most important to you, what do you need the most, and what do you want the most?
Then you have to ask yourself; how much can you carry, how much can you handle? How much can you get done in your 24/7 life? If you only had one shot, one dart, what would be the most important thing on your list? Then if you had two shots, what is next?
If you only have 5 darts, you can only have 5 things on your list. Figure out what is most important and how much you can handle!

The next step is also very important. For everything one your list, search out an expert, a possible mentor who has had success in the areas that are important to you. This is not a time to sit around in a pity party, or take advice from people who can not help you reach your goals. This is a time to learn how to do better what is most important to you, Period! If you had got it right, you would not be starting over. This is not a time to feel sorry for yourself whether or not it was your fault you are starting over. I may very well not be your fault, sometimes bad things happen to good people. Now is the time to get moving in the right direction with the right information, and a strong Coach, Advisor, Teacher or Mentor can provide that information, and also help you get started. You have to be very careful who you listen to when you are starting over, but you have to start.

Start! Start Starting! Start Over!

Take your shot and keep shooting!

Take your shot and keep shooting!

There are 3 types of people in the world: Those that wonder what happened, those that watch things happen and those that make things happen. So that being said, you can’t win if you don’t play. No I am not taking about the lottery; I am talking about the game of life. It is your life, your job, your career, your future, your vision and your dream the only question is what are you going to do with it?

Every Shot Not Taken Misses – Wayne Gretzky

So many people get so bogged down with what they think they should be doing, that they never take a chance on doing the things they want to do. You only have so much time in a week. Yes you can work 80 hours a week at a job you do not like, but are you not better finding some balance between the job you have to do right now and the job you want to do for the rest of your life? If you choose to work 80 hours, why not 70 – 10…
For those of us who work 40 – 60 hours, why not spend an extra ten percent of your time chasing your dreams. Notice I did not say day dreaming?

Big Shots are Little Shots who kept shooting – Christopher Morley

Now just because you get out there and start chasing you dream does not mean it will happen tomorrow, or next week, or next year. It really depends on the size of the dream and the barriers you have to overcome. But take your Big Dream and break it down into steps and milestones. Then work on setting goals. Goals that you can reach and goals you have to reach for to meet; then stretch to reach those goals.

It takes 20 years to make an overnight success. – Eddie Cantor
Again, it may take time. It may not take 20 years, but you can’t finish if you don’t start.
You have to take a shot, and then keep shooting. You may have to adjust you shot, you may have to take on a coach or mentor, but if you keep shooting you will get better, and if you get better you will get noticed. And if you need help, well, then coach and mentor others.

Ready, Aim, Fire: Planners may be rightfully concerned about Rambo-type behavior in management — fire-fire-fire” in every direction, with no aiming. But managers must be equally wary of planning behavior that amounts to Ready. Aim. Aim. -Henry Mintzberg

So keep shooting, and keep adjusting. If you take a minute and track you results, you can see where you are strong and where you are weak. Maintain you strongholds, and fortify your weak areas. Thing will come together, action creates more action. Expend the energy and you will gain momentum.

Eighty percent of success is showing up. -Woody Allen

Take your shot and keep shooting!