Training
HIIT Cardio:
a. 4 min jogging
b. 12 x 30 sec efforts/30 sec rest
c. 4 min jogging
Stretch 5 min.
Gym - Full-Body (30 sec recovery between alternate sets):
Alternate Set A -
1. BB Good Mornings 6 x 12
2. Side-to-side Plyometric Bench Jumps 6 x 24
Alternate Set B -
3. Push-Ups (feet on bench, hands on DB) 6 x 12
4. BB Bent Over Rows 6 x 12
Alternate Set C -
5. BB Military Press 6 x 10
6. DB Lateral Raises 6 x 12
Alternate Set D -
7. Dips 6 x 10
8. DB Bicep Curls 6 x 10
Alternate Set E -
9. Hanging Straight-Leg Raises (hips to 90 degree flexion) 6 x 10-12
10. Weighted V-Sits (on bench) 6 x 12
Post-Weights Cardio - Stepper:
20 min @ 8 floors/min
Posing Practice 10 min.
Stretch 20 min.
Comments
Sleep - Time and Quality: I actually passed out last night after eating a 1.6lb steak - must have taken more energy to digest than I thought, LOL.
Mood/Aggression: Have been fine today. Even during training and the pain, my attitude was positive and high. I have a PLAN and I am going to see it through!
Energy: Slow to come today, but once it was there, it was there. It's not until something is done that we often realize that is IS done, and yeah, with resistance training today, I just kept on going, even though it was 2-3 times longer than what it has been over the past few months, and found myself stepping up the pace during Post-Weights Cardio as well after a few minutes.
Stimulant Effects: Started a new bottle of BLACK CATS today and experienced a bit of an effect from it - every time I start a new bottle of product, even if I have been using it for a while, I experience effects like I might during the first few days on a product.
Mental Focus and Clarity: Couldn't ask for more. Then again, with four part-time jobs, full-time study, and training, I HAVE to be focused - there's so much to keep track of, but I'm doing it!
Metabolism: Good.
Stress: A few issues, but nothing I can't handle. I'm going to make a conscious effort to take 20-30 minutes a day for time for ME, when there is no pressure to do anything, and I can just sit there if I want - maybe it will re stress management, but regardless, it's something I've never done before and should have started long ago.
Libido: High.
Endurance: My running endurance is returning. My overall endurance there is never any problem with.
Strength: The next three weeks are NOT going to be about strength, but intensity and PAIN!
Pump: Was a lot better once I was half-way through the resistance session. And, as always, strong during posing practice.
Vascularity: The same as pump.
Quality of Training: HIIT was good - stamina is slowly returning here. No nausea or anything like it either, which is a great thing. Heart felt like it was going to fly right out of my chest during my rest periods, though . . . Resistance training was the first of many brutal sessions to come. Throughout Alternate Set A my heart was pounding, and I almost collapsed a few times after Side-to-side Plyometric Bench Jumps so intense are they on my legs. My body settled somewhat as I got into the session, and the time passed quickly. Face got flushed, cheeks rosy - which is a nice change from the pale white that it has been for the last few months during resistance training. Felt almost like I was moving in slow motion sometimes. The resistance session was just over 75 minutes, which is LONG for me - I rarely go over 40-45 minutes with weights, and the last few months, my sessions have only been 15-30 minutes! - but I walked out of the gym in a straight line, LOL . . . Even had the energy for Post-Weights Cardio, to make it a reasonable pace . . .
Recovery: The day OFF yesterday did me good - and for the first time, I didn't do 1-2 hours of yardwork (which I've been doing on my days off), which helped.
Body Composition and Look: I know I'm lean, but to me I'm not lean ENOUGH!
