JTF’s Mount Crushmore, Week 7

We’re on the downhill, guys!

Ultimately last week was a good week. I started with a new client, had a spa day, cooked an unreal dinner on Saturday night, had another extremely challenging MMA class on Sunday and spent some quality family time with Cara’s folks to celebrate Mother’s Day.

On the downside, however, I had a short bout with a bug of some kind. I spent nearly half the week stopped up, sore throat, no energy, etc. I missed a workout and my energy is still recovering. It’s so lousy when that happens but it does happen. Life has a way of doing some weird shit sometimes and we have to be able to deal with it. There’s a lesson to be learned in there somewhere. I’ll let you find it.

With that said, there was no official weigh-in for the week. A bummer, too, because it was supposed to be one of the big ones with the muscle mass readings, etc. So look for that one next week. There’s more to talk about, though so let’s get on with it!

This Week’s Calorie Requirements and Macros:

Same ol’, same ol’.




219 grams; 876 calories


88 grams; 792 calories


334 grams; 1,336 calories

This Week’s Meal Plan:

For the second half of Mount Crushmore I’m just going to repeat the first three meal plans. Sooooo with that said, we’re back to week 1’s meal plan, no changes.

This Week’s Workout Plan

If I was going to miss a workout I’m glad it was on deload week. We’re back to lifting heavy this week as I’m going to fire up the 5/3/1 again with +5 pounds on upper body lifts, +10 pounds on lower body lifts. If you missed it, I detailed Part 1 of my workout program last week and plan to focus on Part 2 on Thursday of this week.

  • Monday: 5:45am — Boxing 60; Weightlifting — Deadlift and Bench Press Focus
  • Tuesday: Active Recovery
  • Wednesday:5:45am — Boxing 60; 7:00pm MMA 60
  • Thursday: Active Recovery
  • Friday: 5:45am — Boxing 60; Weightlifting — Squat and Pull-Up Focus
  • Saturday: Active Recovery
  • Sunday: 11:30am MMA 60

Anything Else?


This morning I was flipping through Instagram (are you following me yet?) and saw multiple self-development profiles posting inspirational quotes a la “Life isn’t about pursuing material things; life is about being satisfied with what you have!” The sentiment is cute if not tired. We’ve heard it before and most of us try to live that philosophy as best we can. But I find it interesting that these self-development “gurus” are saying such things while in their very next post they’re trying to sell you their book where they reveal the secrets to becoming rich and attaining more stuff.

Sure, I think everyone should be thankful for the things they do have, but if life is, as they say, only about being satisfied with what you have, then one could easily conclude that life is all about being happy with mediocrity. Being satisfied with well enough.

And that’s bullshit.

They know it and so do you.

More tattoos, a motorcycle, a house with a garage, the ability to take my girlfriend on actual vacations, to get down to 12% body fat … those are all things I want and dammit, I’m working HARD for all of them. Am I thankful for my townhouse and my homebody weekends with Cara and Pixie? Am I pretty happy being nearly 18% body fat and having my Honda CRV? Hell yes, I am, but I also have goals to do more and get better — I have a determination to get what I want and I’m motivated to an unreal extent to get it.

That’s what gets me out of bed at 4:30 in the morning. That’s why I work through lunch every day. That’s why I raincheck those nights out and reconsider pointless purchases.

Don’t fall into the trap of no longer having any drive solely because you feel like you should just be happy with what you have. Find something to be motivated for and fucking go for it. It doesn’t have to be a mind-blowing goal. Just be better than you were yesterday. That’s how mountains get moved.

Never accept well enough — never accept mediocrity.

Life may actually not be all about pursuing material things — but it’s sure as hell not about staying stagnant, either.

Ever onward, fellow Heathens.


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s