You all remember my friend Fred, right? He’s the NBA executive who came looking for workout inspiration and decided to take a crack at my 5 X 5 workout. Today, I have an update on his progress and answer some of his questions. I know how thoroughly invested we all are in Fred’s life, so I wanted to bring y’all into the conversation.

Fred:

Kapppyyyy,

Week 3 – Completed

Looking back over my short 3 week training period I can actually see an improvement in my strength. I continue to remind myself “it’s all about the process, results will come”, “lock in on the process (present task)”….then suddenly I snap back to reality and hear my voice say “those are the same things I say to the athletes that I work with.

[I’m feeling really good about my progress and wanted to share that with you, my brother.]

Me:

The improvement in strength that you’re experiencing is accompanied by muscle mass! It’s more difficult to notice, but it’s happening. Congrats. Keep focusing on the process, you’ll be beyond pleased come June (jet ski season). 

Fred:

I have enjoyed writing down my daily workouts and have FINALLY understood why it takes an hour to complete this workout.  I am even looking to the 2 min rest to give my body some recovery. 

[I’m starting to buy into this workout in general. At first, I doubted you; while some anxiety remains, I’m confident the advice you gave me is sound.]

Me:

When I suggested two minutes of rest, I really meant take as much time as you need- within reason- to fully recover. This workout takes me quite some time in aggregate particularly if I include buildup to working weight.

Fred:

I can honestly write that for the first time I am looking forward to those workout days.  Now, don’t get me wrong….I do enjoy the fitness and health part of my lifestyle but I too am human and my workouts were boring at times.  Now, I have a new interest and find myself constantly VISUALIZING my workouts.

[Fred is flying high. He’s in the training session sweet spot – everything appears rosy, and he has blasted beyond the most difficult portion of beginning a new program. He’s experienced the change, knows it won’t kill him and is beginning to anticipate seeing tangible results.]

Me:

I love that you anticipate the workout days with excitement. That makes me happy. 

Fred:

Full disclosure……wanting to do something on the off days but learning to enjoy the stretching and quiet (mediation) period I use each morning of the off days.

[ I hate you for not letting me do something on my non-lifting days. I’m letting you know that I’m still productive and you better be steering me in the right direction.]

Me:

I understand completely your desire to do something on your non-lifting days. I take long slow walks/hikes, and feel satisfied.

Fred:

2nd Full disclosure……quietly wondering what’s next??? But working at staying in the present and enjoying the lifts that I have each day.

[I’m impatient. WTF is next? Seeing results makes me want more.]

Me:

What’s next is no secret. We are going to splice in some sprints soon. Not until the 6 week mark, however. Half way there. 

Fred:

3rd Full disclosure…..quietly wondering how strict my diet should be as I enter the board short wearing season??  I pass our jet skis everyday as I leave for work. Needing guidance.

[Promise me I’ll look good when I peel off my shirt come summer.]

Me:

Your nutrition will get stricter at the 6 week mark. For now, please consume enough calories to support your workload. Focus on whole, natural, unprocessed foods, lots of berries and veggies. Don’t cut back on food intake while you’re in a muscle-building phase.

Fred:

Should I be using the weight belts we have in our gym?

Me:

NO!

I’ll explain why in an upcoming post. Let me know how your workouts are progressing in the comment section below.

Kap