How uplifting right?  Look I just want you to try harder.  I just finished "The 10X Rule" which in essence says that in order to be successful you have to set goals that are 10x more than you want and take steps to put in 10x more work than needed.  It was very motivating and I'm on board.  Just because you are doing an exercise on an unstable surface does not mean you are training stability and likewise just because you are running 25m sprints doesn't mean you are training explosive power and speed.  You need to know your mission and know your role.  If your training speed then go fast.  If you are training stability find that stability in your joints.  In all situations cultivate tightness and whole body connectedness. As Mark Bell says, you gotta know the "intent"  what is the reason you are doing that exercise?  Do you even know?  Why are you doing that many reps?  Why that many sets?  Why that weight?  What percent RM is that for you?  Put some thought and effort into your workouts or pay me to do it for you.  I'll gladly take the work.  There are plenty of brilliant people out there but once they step foot in the gym all critical thinking goes out the window. They resort to the latest fad or an exercise that is flashy.  You want flashy or you want results?  Stop lying to yourself like you are actually giving 100%.  Did you give it your all?  And I must tell you, giving your all does not always mean laying on the floor in a puddle of sweat and vomit. Giving your all might mean perfect technique, it might mean a new PR it might mean taking time and fcusing on your breath....it depends....on the intent.  Push pull squat lunge twist bend every week and you'll be ok.  Add a little progressive overload with some smart periodization and you're golden.  It's not that hard but it's a little bit hard.  You can't be a fucking zombie in the gym.  Put some work into it and you'll see some results.  NO ONE SAID IT WOULD BE EASY BUT IT WILL BE WORTH IT.

What gets you fired up?  This song gets me jacked up and makes me feel invincible.  Lyrics like "I shed my skin and put my bones into it"  inspire me to let it all out there. "they can't tell me nothing, give it to the people, spread it across the country" What inspires a passion in you.  You gotta figure that out and harness it.  What makes you awesome?  You got to figure that out and do that.  EVERYDAY.  Live today like it's your last.  There is no guaranteed tomorrow and yesterday is gone.  Make this moment better by being the best you.  Challenge yourself, create obstacles and surprise yourself when you overcome them!  Rise up in the morning with a plan to crush the day and you will.  Nothing can stop you.  Your thoughts are your reality so start thinking big and start thinking positivity people. Your excuses are just that so throw them away and take responsibility for your life and your decisions.  You are where you are because you want to be there.  I am writing this blog because I want to.  Find power in the decision to take control of your life.  Your essence is divine.  You sense your purpose effortlessly.  You go beyond the fears and limitations of other people.  You control your life.  Say it.  Mean it.  Live it.  PEACE!   

Can you be lean and strong?  Yes.  Seeing as I am sitting at 10% body fat and just hit a 3RM PR in the back squat I say yes.  Here's what I have been doing.  
1.  Gymnastics focusing on  increasing complexity of movement
2.  The basics.  Squat, Dead, Weighted Lunges, Bench. Pull ups, Rows. 2 week waves going for records each week.
3.  Deloading every 4th week(roughly) that means cutting your volume in half every 4th week. 
4.  Sprinting.  2-3 of my workouts each week end with sprints ranging in the 200-800 meter range.
5.  Taking 14-16 hours between dinner and breakfast and making the first half of the day low carb.  I'm talking <30g carbs in that period.  Carbs are put in the evening meal but only if I feel I need them ie have done sprints that day.
6.  BCAA Branched Chain Amino Acids.  Take 10g before my morning fasted workout.


That's it.  Abs are popping.