DAY 11
DATE: Saturday, September 1, 2012
TIME: 7:21 pm
A. OPENING THOUGHTS/OBSERVATIONS:
Wanted to work out more frustration today. I don’t want to dwell on it but it’s still there, I recognize it. Definitely came into today’s workout feeling pangs of “under the surface” anger and left with a sense of uplifting clarity.
Spiritual focus for today has been on letting go of myself as an ego. I realize my consciousness will be infinite and immortal but my identity is transient. Working out and reflecting on these ideas reinforces the idea that my body is merely a symbol and workouts are also now symbolic of perfecting the spirit. This shouldn’t be confused with the meaning of these symbols - a good body is not symbolic of spiritual purification, far from it. But the very act of working out is a symbol of my desire to gain spiritual awareness. Any positive effects on my physical body are merely an afterthought and should be considered meaningless (though a pleasant side effect nonetheless).
B. DREAM ENTRY:
I dreamed it was one year in the future. Things were different. Still with the ones I loved but the physical surroundings were completely changed. I was happy to embrace change and the unknown.
C. The exercise for today will be the same for the next four
days. Start with the emotion you’re feeling at the beginning of your
workout. Start listing anything you associate with the feeling: how,
why, and what. Do the Emotional Calibrations described in DAY 10.
***
The Workout
Focus on Chest/Triceps
1. Exercise 1: Bench Press
___4___ Sets of ____10_____ Reps
Identify 1st Emotion: Anger
Free association with 1st Emotion.
(a) I’m temporarily frustrated with a particular friendship.
I’m frustrated there’s no time for intimacy!
Angry at money concerns in general.
After Set 2: Continue free association with same emotion.
(b) Angry at my own social status.
Angry that I have flaws, faults and shortcomings.
After Set 3: Continue.
(c) Angry that the gym is crowded.
Angry at my lack of time to workout and write.
After Set 4 (or between sets): Continue.
(d) Angry that one of the companies I work for can’t pay me in a timely fashion.
I’m frustrated that I can’t make lots of money at the present moment doing what I love.
2. Exercise 2: Incline Dumbbell Press
___4__ Sets of ____10___ Reps
Convert 1st Emotion: Anger into the 2nd Emotion: Pride
Convert 1st Emotion into 2nd Emotion.
(a) I’m proud of diplomatically standing up for myself.
I proud that she has high standards - what does that say about me?
I’m proud that I have passion almost 24/7.
After Set 2: Continue.
(b) I’m proud that I work hard.
I’m proud of my own emotional intelligence.
After Set 3: Continue.
(c) I’m proud of my ability to adapt.
I’m proud of the quality workouts I’m getting.
I’m proud that I can stay calm when needed.
After Set 4 (or between sets): Continue.
(d) I’m proud that I’m being productive right now.
I’m proud that the workouts are getting easier.
3. Exercise 3: Cable Flies
___3___ Sets of ____12_____ Reps
Convert 2nd Emotion: Pride into the 3rd Emotion: Courage
Convert 2nd Emotion into 3rd Emotion.
(a) Courage is asking for what I want.
Courage is believing I already am the man I want to be.
Courage is being compassionate in our weak moments.
After Set 2: Continue.
(b) Courage is doing this set.
Courage is feeling desire but becoming detached from it.
After Set 3: Continue.
(c) Courage is choosing patience.
Courage is doing the next set even though I’m fatigued.
Courage is choosing to take time to focus on quality.
After Set 4 (or between sets): Continue.
(d) Courage is staying here at the gym until I’m finished.
Courage is being vulnerable as I write down my honest thoughts.
4. Exercise 4: Dips
___4___ Sets of ____15_____ Reps
Convert 3rd Emotion: Courage into the 4th Emotion: Trust
Convert 3rd Emotion into 4th Emotion.
(a) I trust that I am the man I wish to be in every moment I choose to be that man.
I trust that I’m choosing to be that now.
I trust that I’m on a roll and have momentum.
After Set 2: Continue.
(b) I trust all of this is not in vain.
I trust that I’m meant to be here.
After Set 3: Continue.
(c) I trust that all of these are quality thoughts.
I trust in daily practice.
I trust the feeling of wanting to do this.
After Set 4 (or between sets): Continue.
(d) I trust the emotional work makes all the difference.
I trust my intentions of wanting to help others.
5. Exercise 5: Triceps Dumbbell Extension
__3__ Sets of ___12____ Reps
Convert 4th Emotion: Trust into the 5th Emotion: Willingness/Determination
Convert 4th Emotion into 5th Emotion.
(a) I am willing to do this set.
I’m willing to know that I am working hard.
I’m willing to let go of my goals and simply DO the next set.
After Set 2: Continue.
(b) I’m willing to rest tomorrow.
I’m willing to be the man NOW, the one I wish to be in 30 days right now.
After Set 3: Continue.
(c) I’m willing to write.
I’m willing to look honestly at my failures.
I’m willing to journal about this.
After Set 4 (or between sets): Continue.
(d) I’m willing to do the next step and the next emotion.
I’m willing to dig deeper
6. Exercise 6: Rope Triceps Extension
___3___ Sets of ____12_____ Reps
Convert 5th Emotion: Willingness/Determinations into the 6th Emotion: Acceptance/Forgiveness
Convert 5th Emotion into 6th Emotion.
(a) I accept that my body is tired and fatigued.
I forgive myself for entertaining thoughts of slacking off.
I accept that I need to rest.
After Set 2: Continue.
(b) I forgive myself for not being a “legend”.
I accept that being the man I wish to be lies in my choices.
After Set 3: Continue.
(c) I accept that I have the vision and can clearly see that I’m succeeding just by being here today.
I accept that failures are steps toward success.
I accept that I need the time and space to do this.
After Set 4 (or between sets): Continue.
(d) I accept that I have a choice in making the space to do this.
I forgive myself for wanting to be an expert.
DIET JOURNAL: (log in any foods you consumed for the day)
Bagel
Egg Whites
Turkey Sausage
Protein bar
Pizza
Pork
Baked Potato
Corn
Salad
ADDITIONAL JOURNAL ENTRIES:
Click Here to return to Chapter 9.
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