Till I Get It Right #Task1: Getting A 6-pack abs Day1

Its Nov 24th 2022. The day which i was excited about. Snoozed the alarm at 3.30 am. How much ever excited you are a day before, getting our of your bed at a time which you not programmed for is the most difficult ask. Our mind is designed to keep our physical being at the best comfort as it can. The moment you are half awake it it starts playing its tricks on your body and relax for another hour and tells the body to start at 4:30. Thankfully the motivation did win the game on the first day. I was out of my bed at 3:30.

Half the battle in building out any habit can be won if you win the first battle against the mind i.e to start. And the remaining half can be made easy if you have a well defined road map in front of you. Thanks to my efforts in building up the design plan on how i am going to spend my coming days and hopefully life. But the mind is not gonna let you make her uncomfortable. It will poke you every now and then giving a variety of reasons to stop. If I wouldn't have had the road map it would have said "YOU DON'T KNOW WHAT YOU ARE SUPPOSED TO DO WHEN YOU GET UP, GO BACK TO REST". Hence, i recommend everyone reading this to be prepared to answer each and every question the mind throws at you.

Finally i gathered my yoga mat and began meditation at 3.40. It was a real difficult session for me to concentrate. I was a naive and was competing against the expert mind, which gave me all sorts of visualisations to distract me to the fullest. I kept on saying to myself, its day 1 and hence it is able to distract us. But we need to keep going and with persistence we will be able to kick its ass. I kept on chanting OM and feeling its reverberations from within the body. I was able to do it for half an hour which is not too bad for a beginner. Its was 4:10, our next session was at 4:30 and here comes the mind we can rest till 4:30 and start with calisthenics. Since i had no concrete answer to it, i accepted its request to rest.

I realised that the clock ticks faster in early hours of the day. Without me realising it was 5, and the calisthenics time was done. But i had a response to the mind before it gave me any other thoughts. As it was the first day, i wasn't planning to do an aggressive weight training, since it would have sore my muscle giving the bitch another reason to pull me against my goal. I decided to divided the weights training hour to calisthenics and weights equally.

Calisthenics started with push ups with 3 sets - 10 reps each with 90 secs rest. The later half of the third set was challenging to get through. Got a bit of dopamine released after completing it. Next was the pike push up hold 3 sets of 20 second hold. This was pretty difficult to achieve but really saw the potential if I am able to achieve pike push ups as i was able to do the regular push ups. and the final targeted muscle was the triceps. Here comes the triceps dips (3 sets - 15 reps - 60 sec rest). There was a sense of "SUKOON" soon after completing the first physical activity. The feeling was such that without wasting any time I started with the weights training. We are targeting chest and triceps. These body parts were selected to target the same muscle we target during calisthenics session. With chest we performed incline, decline and regular bench press with dumbells. Since we were not really performing explosive exercises with weights we performed a single for triceps. Once we completed the triceps we focused on the major part that we are targeting, ABS. Performed a 5 min HIIT work out using TIFF-DAN youtube channel. We were able to complete the weights training with our dedicated half an hour. Its 6 AM and time for running. Got out of the house just to see that the society's main gate is locked and no watchman around. Feeling demotivated came back home, but was intended to complete the task. Just waited at the window to see if the watchman arrives. And after waiting for 10 mins the watchman was finally there and I was out to the park. Being the first day, didn't focus on running but walking approx 5000 steps for the start. So that was my day ONE. It was not really explosive, but giving my body a heads up to adapt to what's coming forward. Do come back tomorrow for the day 2 experience.

Progression given below.

Calisthenics
PUSH
1. Regular Push ups (3 sets-10 reps-90 secs rest)
2. Pike Push ups Hold (3 sets-20 secs hold-90 secs rest)
3. Triceps Dips (3 sets-15 reps-90 secs rest)

Weights
CHEST
1. Regular bench press (3 sets-15 reps-90 secs rest)
2. Decline bench press (3 sets-10 reps-90 secs rest)
3. Incline bench press (3 sets-12 reps-90 secs rest)
TRICEPS
1. Bilateral kickbacks (3 sets-15 reps-90 secs rest) (each arm)
ABS
https://www.youtube.com/watch?v=kWodISSgIqI (5 min)

RUN/WALK
4500 steps - 5.47 km/hour