FIRE IN YOUR CHEST

Every so often I find myself having conversations with some of my clients about finding that fire within them. I'll ask them "what pisses you off?" WHY do you want this? What drives you? Can you take your mind to place where it's DO OR DIE? Have you ever experienced that? If you have, bring it back to use for an hour. Then forget it as fast as you can! lol That desire to win can take your workouts from a monotonous chore to a mission you are ready to embark on. Have you ever been so in the zone, with your headphones cranking out your new playlist, your pre-workout drink pumping, and your sweat dropping between sets that you refuse to even make eye contact with anyone? The baddest chick could walk by and I would pay her zero attention. The crossfit lunaic could be doing triple backflips right next me and I'll just brush past him as I pick up my next pair of dumbbells.  The freaking fire alarm could be flashing and I'm still trying to get one more set in!  THIS is the focus that makes me love what I do and keeps me coming back for more. But what happens when you lose that drive? What happens when you get injured and have to dial it back? What happens when you fail your test or lose your contest?   RESET   Remind yourself WHY you started in the first place. WHAT was it that made workouts enjoyable in the past? WHO made you want to come to the gym? WHEN were you most motivated? WHERE do you find the most inspiration?

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Thomas Murphy, CSCS, Pn1

For more information, email me at ThomasMurphy27@gmail.com
I AM ALSO AVAILABLE FOR COMPETITION COACHING ON A MONTHLY BASIS.

Back Attack w Tara and Gina

Thomas Murphy, CSCS, Pn1

GET YOUR CUSTOMIZED WORKOUT AND NUTRITION PLAN BY CLICKING BELOW.
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Road to the Jr. USA

Alright! I'm finally back from my first National NPC competition and subsequent vacation!

I had an awesome time in SC and had a much needed relaxing week afterwards.

I am excited to get right back into training though!

Although I didn't place or win my pro card (didn't expect to) I gained a lot of confidence in myself and learned what I need to do in order to advance in this sport.

In the end I have determined I need to simply diet harder and come in leaner. I know I can do better and will next time around. There were way too many cheat meals in there and I started my prep around 3 weeks prior like I've been used to doing. For a National show I learned that just isn't enough.

So….I need to cut more body fat and attend regular posing sessions just like any player in another sport would attend practices. There is much more to this than just being in great shape.

I'm not going to lie, even backstage in the pump room I'm walking around thinking to myself I actually stood a shot at winning the whole thing! My conditioning was up there with the best of them and posing in the mirror next to some of the cockier guys, I'm thinking the whole time "I've GOT THIS!"

POSING

The thing is, even if I was stronger or more muscular, this is all about showcasing and creating an illusion. These guys really knew how to contort their bodies to appear completely different than a normal relaxed stance. I took notes and I will be working with a few posing instructors before my next show to really bring it out.

Overall, I'm very happy with the turnout of the show, especially since I obtained what I sought out to get; the judges attention! I wanted them to know my name and I think I really brought my personality to this show and gave them a taste of the real Thomas Murphy! LOL 

Although I know points were taken for this little move below, I had to do it and get the shot! 

I'm happy I did :)

Here are some shots of the overall winner of my class and receiver of his pro card.

The pictures make it pretty easy to see what I need to do next but they also show me I'm really not that far off. I really need to learn to stand correctly.

 I want to thank my sponsors Muscle Club Apparel and BSN for your support during my prep.
THANK YOU! I also appreciate the help and motivation to keep striving for more!

The following are some random notes I took for my records…..

------

5/21 

198

Photoshoot in the morning so I did 30 min of high rep arms and shoulders then 30 on elliptical.....

Pretty wiped out today after dehydration for shoot but came out well...Good $ too :) ..got some really cool gladiator pics..

Here is a Rough edit ... I need to find this guy around Halloween time...

Came back for legs (all high reps)

Glad to see I can do lunges again with my achilles...I'm pretty much back to doing whatever...running and all! 

Did another 30 on elliptical.

Down to 198.

------

5/19

1 Mile 10:15

--------

5/15

Elliptical 20 

Treadmill 13:00 Mile !!' 

I'm running again :)

--------

5/14

Coffee / Fiber

Amino-X

Elliptical

Legs 

Shoulders 

-------

5/13
198
14.7%

1 hour elliptical

BACK / TRI

4 Sets of each superset 

Pulldowns x 15 (150-160)

Cable Tri ext x 20 (60-70)

D Row x 15 (70)

Close Grip Bench x 20 (135)

Seated Wide Row x 15 (90's) 

Overhead Cable Tri Ext x 20(50)

Cable Pullovers x 20 (60-70)

Dips x 15 (body weight)

5/11

200
14.7

1 hour cardio 2 min intervals elliptical

5/7

201
1 hour fasted cardio

Posing practice at House of Payne with Steve Payne.
Got a great routine I'm happy with practicing. Now it's just time to lean up and practice practice practice!!!

5/6
201
14.7

20 min elliptical 2 min intervals
15 min rope
15 min elliptical 1 min intervals

8pm - Bis & Tris & Abs

----------------

5/5
BACK

---------------

5/4
CHEST

----------------


5/3

204

15.2%

1 hour elliptical

30 forward

30 back

------------

23 days left...

205

16.1% BF

The Junior USA NPC Physique competition is coming up May 24th.....

Starting today I am in official grind mode.

My goal is to get my bodyfat down to 9% or atleast under 10% which will be the lowest I have ever seen. I plan to have my weight at approximately 195 or possibly slightly lower. I want to be shredded but bigger than my last show.

I definitely have my work cut out for me!

5 QUICK WAYS TO INSTANTLY IMPROVE ANY GAME

1. Do Cardio Every Morning. 

Make a habit of it. 
Try some black coffee with a little protein powder and go.  Get some egg whites and spinach for breakfast.

2. Drink 1 Glass of Water with every single meal.

I try to use a shaker cup. I flavor mine with Amino Acids.

3. Never let a fall, no matter how bad, keep you from getting right back to it.

Right after I won my sponsorship with Muscle Club Apparel, I was injured and could't run. The timing couldn't have been worse! I worked around it as best as I could and still prepped and trained for the shoot just as hard as ever. Something is always better than nothing and even if you mess up, you can't let that be an excuse to just let the flood gates open and turn a cheat meal into a cheat day, or even worse, reward yourself for making some progress by ruining your hard earned results in a binge. Don't be so quick to give yourself a pat on the back for being consistent for a few days. Try a few weeks or a few months. Then maybe you earned it.

4. Surround yourself with positive people.

I've witnessed the "Haters." They are real…real funny. LOL. I try to just laugh.

Don't let them trip you up. That's what they want to see.
A real friend will want to see just how far you can take it, and in their own way will help you get there. Positivity enables synergy.  You can always accomplish more with a team.

5. STAY HUNGRY

There is nothing wrong with being competitive.  Always go in with the mentality to win the whole thing.  No matter what the odds, go for it.

Thomas Murphy, CSCS, Pn1

GET YOUR CUSTOMIZED WORKOUT AND NUTRITION PLAN BY CLICKING BELOW.
I WRITE NEW PROGRAMS UP EVERY WEEKEND.

CUSTOMIZED PROGRAMS

WORKOUT + DIET PLAN $100.00 USD DIET PLAN ONLY $50.00 USD WORKOUT PLAN ONLY $50.00 USD

I AM ALSO AVAILABLE FOR COMPETITION COACHING ON A MONTHLY BASIS.
For more information email me at ThomasMurphy27@gmail.com

•RESET BUTTON - How to Push it and MAKE IT STICK

Every so often we get caught letting our guard down.

Sometimes it takes a hit to get those hands back up.

Sometimes you can catch yourself and get back on track right away.

Sometimes you're laid flat out. Unable to breathe.

Catch your breathe. Get some Rest.

Now Get Up.

Dust off,

Assess your injuries.

RESET! 

Wash yourself clean 

I'll meet you in the WAR ROOM.

It's time to put a plan together.

It's about to go DOWN! I need to make sure your Ready?

Where is your War Room?

Your Dining Room Table and a Cup of Coffee?

The Library and an Adderall?

The Solitude of Church?

A Long Drive?

30 Minutes on the Stairmaster?

FIND YOUR MOTIVATION

download music - iTunes

watch motivational videos - YouTUBE / Movie Theatre / Seminars

meet inspiring people - Facebook / Instagram

try to surround yourself with motivating people - BRANCH OUT

Are you going to be motivated by drunk people at the bar? Maybe? Maybe there is a hot ass chick there who will make you want to push harder to get her. You might have a better chance of meeting her at the gym.

GO SOMEWHERE NEW - Pick a new sport every weekend

DO SOMETHING YOUR AFRAID OF

TAKE A RISK 

GET LOST

Once you find what your MOTIVATION, get back on the track you were on and use your new tools to make that path easier.

If you path is totally F'd - sometimes you need to get out.

I understand that as well. Thats why a proper assessment goes really deep.

I used to joke about it, but my job as a personal trainer for over 12 years felt many times like the job of a psychiatrist. I would hear EVERYTHING. 

Sometimes that would be funny, sad, insightful, or scary.

I learned ways to help in a continually growing set of scenarios.

PICK YOUR GOAL DATE

CALCULATE NUTRITION PROGRAM

Go to the kitchen - THROW AWAY ANY FOOD NOT ON YOUR LIST

(Or donate to ------ )

GO TO THE GROCERY STORE

GO TO TARGET - Buy Tupperware Containers / Food Scale 

COOK

CREATE WORKOUT PLAN

GO TO THE GYM

REST

CREATE SCHEDULE 

GO OVER YOUR GOALS

GYM

EAT

GYM

EAT

REST

REWRITE YOUR GOALS

Mentally? Do you need to wait until MONDAY? The Beginning of the MONTH?

After NEW YEAR?

We are all procrastinators and procrastinators miss opportunities.

I want you to learn to take advantage of opportunities.

Snatch ALL OF THEM UP!!!!

And keep grabbing and keep grabbing until you are having good things come at you LEFT and RIGHT!

Just keep throwing those lines out until they start biting and when they do, you buy better lines and get bigger fish.

Fix one thing at a time. 

As you see an OPPORTUNITY to make something better, DO IT! 

FIND YOUR SUPPORT TEAM WRITE DOWN THEIR NAMES

These are people on the same mission as you.

Try not to alienate those not on this one. They may be joining you on a future ride :)

Warning - This may create jealousy of those who would like more of your attention.

Try to achieve balance. Living healthy doesn't mean you can't be around those that aren't. It just means you must be stronger when around these people.

Learn to take pride that you are an inspiration to others 

who most often will admit they just needed a good role model. 

Some people don't have the same environment or network.

Be that person who encourages those who are just started all the way to those who just need that final push to make it all the way.

I myself spend countless years of my life trying to do it all by myself.

Once I found the humbleness to ask for help a few times (and receive it)

it becomes easier to open up until you are able to help others.

Then its all a chain reaction of the blossoming of something great.

HUGE AND AMAZING THINGS CAN BE CREATED when the collective efforts are focused on a common goal.

FIND YOUR COMMON GOAL and FIND YOUR ALLIES

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Thomas Murphy, CSCS, Pn1

GET YOUR CUSTOMIZED WORKOUT AND NUTRITION PLAN BY CLICKING BELOW.
I WRITE NEW PROGRAMS UP EVERY WEEKEND.

CUSTOMIZED PROGRAMS

WORKOUT + DIET PLAN $100.00 USD DIET PLAN ONLY $50.00 USD WORKOUT PLAN ONLY $50.00 USD

I AM ALSO AVAILABLE FOR COMPETITION COACHING ON A MONTHLY BASIS.
For more information email me at ThomasMurphy27@gmail.com