Since 2009
THE PRAYFIT DEVOTION
Misfits Seldom Do
"But God chose the foolish things of the world to shame the wise; God chose the weak things of the world to shame the strong." --1 Corinthians 1:27
Read: 1 Corinthians 1
If he were your neighbor, you'd move. If choosing teams, he'd be the one last picked. Without a doubt, on the island of misfits he'd be king. But he didn't care. More bold than beautiful, John knew the act to follow was really the act to follow. So he used whatever God gave him to get his message across to a world in need.
Friends, our bodies are merely tools. In the end, they simply get us from life's A to B. But our short trip was so important that Jesus made His. So this week, let's add how we eat and exercise to the list of strange ways God makes Himself known to those around us. Will you be popular? Maybe not. Regarded or rewarded? It's doubtful. But then again, the only attention that's really important is the attention you're paying to the body God designed for you. So go ahead. Be the last one standing. In a world that disregards the body as a means of praise, you'll be in good company when you don't fit in. Misfits seldom do.
--Jimmy Peña
THE POWER OF THE JOURNAL
Keeping a consistent workout journal is one of the best ways to keep yourself accountable. Here are some of the key things to note in your daily journal:
1 Exercises, sets and reps: Consider this the workout blueprint. Jotting all this down is a good way to ensure that your workouts have structure and that you have a clear plan of what work there is to get done each day.
2 Weight used: Whether it's your own bodyweight or a heavy barbell, keeping track of the resistance you're using serves as a mental note to consistently add more. Whether your trying to add muscle or just get stronger, gradual increases in weight are crucial.
3 Rest periods: How long did you take between sets? The shorter the rest periods, the more intense the workout. If you are lifting heavier, then longer rest periods may be helpful. In either case, keep a careful eye on the clock between sets.
4 Intensity techniques: Did you use drop sets today? Did you have your spotter help you through a few forced reps? Knowing which intensity techniques you're using to make your workouts more challenging will help you continue making gains. Knowing when and how often you're pushing it will also help you keep from overtraining.
>> What else do you keep track of in your journal? Let us know in the comments below, or on the PrayFit forums today.
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DEVOTION COSTS
September 19, 2011Read: Luke 10:38-42
"Martha, Martha, you are worried and distracted by many things; there is need of only one thing. Mary has chosen the better part, which will not be taken away from her." --Luke 10:41, 42
When I was 19 years old, my college buddies and I would base the week's success on how well we did in the squat rack. "Leg Day" was the focal point of our week, around which everything else rotated. Well one day, someone among us -- someone bigger and stronger -- put leg day on Sunday.
I'll never forget the feeling I had in our campus cafeteria. I sat there drenched in my old T-Michael sweatshirt with traces of chalk still on my hands, when a group of students fresh from church joined us at our table. Having spent practically every Sunday in church since the 8th grade, I knew something was "off" for me. My legs might have been growing, but my heart wasn't. I determined at that point that if I didn't get my training done in six days, it wouldn't get done in seven. I couldn't help it. Someone bigger and stronger had set my schedule. And for the rest of my college days and to this day 20 years later, I've never trained on Sunday.
Friends, I'm not suggesting you never train on Sundays, but I am saying to make sure that you rest. Renew your mind, your heart and your body. Let all three heal, repair and grow. It might mean a sacrifice. It might mean surrendering the dearest things in life. But He's honored by what we're willing to lay down.
--J.P.
Please join us this week as we look at our health as a sacrifice, a means of praise, and what that means for our daily lives.
SCRAMBLED LEGS For those of you who hit the gym frequently, here's a similar workout I wrote when I was with Muscle & Fitness magazine. It's based on a principle I've published and preached for over 10 years, called pre-exhaust. Basically, you destroy the target muscle with isolation moves (which are basically exercises that have one joint moving) before finishing it off compound moves (which are basically multi-joint and multiple muscle moves). Enjoy and hit them hard.
Exercise, sets, reps Rest 1 minute between each set
Leg Extensions (5-6 sets of 6-15 reps) Squat (4 sets of 8-10 reps) Leg Press (4 sets of 10-12 reps) Leg Curl (5-6 sets of 6-15 reps) Romanian Deadlift (4 sets of 8-10 reps) Glute-ham extensions (4 sets of 10-15 reps)
Note: Be sure to utilize a weight that allows you to fail at or within the rep range listed. The lower the rep range, the heavier the weight required to achieve failure. The higher the rep range, the lighter the weights.