Gym Justified

Gym Justified A wolf may change his coat not his character and we were never the sheep, not then and not now. It never gets easier. Forget the sheep. Follow the Wolf!

Way to start the Monday, pumped like Johnny Bravo. Here is my full morning session (60 min): ...
08/01/2024

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 Justifie...
08/11/2022

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...
08/09/2022

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 tha...
06/09/2022

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 ...
11/05/2022

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 ENOUGHHow you achieve something always matters. Having something without sacrifice is the same as h...
03/05/2022

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 …unti...
29/04/2022

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.
27/04/2022

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.
26/04/2022

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 SAs a follow up to the recent post on my Marck Goran profile, where I call myself a Fitn...
07/10/2021

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.

L O V E • H A T EIt's not like I tried to ruin their beautiful early morning, yet some things really shouldn’t be avoide...
30/09/2021

L O V E • H A T E

It's not like I tried to ruin their beautiful early morning, yet some things really shouldn’t be avoided for too long. Surely, it would feel even more horrific to do this on a rainy day.

Jokes aside, all of us who use airbikes regularly can’t avoid the love/hate relationship they provide. It's not like anyone can say to really love them, it is far easier to just hate them. The problem is they are just so damn incredible for conditioning, boosting metabolism and burning calories. There really is nothing like it. They offer the best bang for your buck, results for your effort in the shortest amount of time. You could say it is — between you and the airbike — a complicated relationship, it can give you something special, but you need to work for it.

*****

by Marck Goran @ Gym Justified

No matter what you may think, no matter what I may come up with in the gym, showing up and starting your first rep is by...
20/09/2021

No matter what you may think, no matter what I may come up with in the gym, showing up and starting your first rep is by far the hardest thing.

·

I am speaking in general terms of course as I am very well aware that many believe it is the workout, specifically my workout, which is too hard. Imagine the irony that we who show up every day to do that so-called horrible workout think it is the warmup which is usually the hardest, that or just getting out of bed and showing up.

When finally in the gym, starting that first rep, following the plan is strangely easier with each passing minute. Such paradise, of course, never lasts forever and sooner or later, things get genuinely hard but by that time you are enjoying the hard work being done and enthusiastic for being closer to done with each passing rep.

·

Figuring up why and how you get from your bed to starting your first rep is the hardest part of the process. Technically, it is the simplest thing, practically somehow it is still the hardest.

·

What I am saying is, do not lie to yourself how it is the workout which is hard, too hard or brutal. Showing up every day, doing your first rep of the day, that is your ultimate lesson. If you can manage that, you can manage the hardest sessions I can throw at you.

·

by Marck Goran

* * * * *

my friend Brian Milligan @ Gym Justified

Address

Valhalla 66
Maribor
2000

Website

Alerts

Be the first to know and let us send you an email when Gym Justified posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share