Training
Day 258
Cardio - Stepper:
20 min @ 8 floors/min
Gym - Upper Body (30 sec recovery between alternate sets):
Alternate Set A -
1. EZ-Bar Bicep Curls 6 x 20
2. Incline Dips 6 x 15
Alternate Set B -
3. BB Military Press 6 x 15
4. DB Lateral Raises 6 x 15
Alternate Set C -
5. DB Shoulder Press 6 x 15
6. Bent Over DB Rear Raises 6 x 15
Alternate Set D -
7. Push-Ups (feet on floor, hands on box) 6 x 12
8. Supinated BB Bent Over Rows 6 x 15
Post-Weights Cardio - Stepper:
20 min @ 8 floors/min
Posing Practice 10 min.
Stretch 20 min.
Day 259
HIIT Cardio:
a. 4 min jogging
b. 12 x 20 sec effort/40 sec recovery
c. 4 min jogging
Gym - Shoulders/Arms/Abs (1 min recovery between trisets):
Triset A -
1. BB Military Press 4 x 12-15
2. DB Lateral Raises 4 x 12-15
3. Incline DB Rear Raises 4 x 12-15
Triset B -
4. V-Bar Tricep Push-Downs 4 x 12
5. DB Concentration Curls 4 x 12 per side
6. Alternate DB Hammer Curls 4 x 12 per side
Triset C -
7. Rope Crunch 4 x 15
8. Reverse Curls (on bench) 4 x 12
9. Plank 4 x 1 min
Post-Weights Cardio - Stepper:
20 min @ 9 floors/min
Posing Practice 15 min.
Stretch 20 min.
Comments
Sleep - Time and Quality: It's either the insulin release or because it's high sugar/carbohydrates, but not long after eating late at night/early in the morning, I pass out . . .
Mood/Aggression: Started out the day great. A few different surprises throughout the day - both days - that made me smile. Finishing a bit out of sorts and very disappointed in myself.
Energy: I've barely stopped once I've gotten up - even though I almost feel like I could pass out just by closing my eyes.
Mental Focus and Clarity: There until after night work.
Metabolism: Great!
Stress: Highly stressed - and this time it is ALL definitely MY fault!
Libido: Still on high alert!
Endurance: AWESOME!
Pump: Been amazing both days. Really seeing it during resistance training, the hardness of my muscles starting to come in.
Vascularity: Deltoid and biceps vascularity becoming more prominent. Also through chest/deltoids I saw today when I was resistance training.
Quality of Training: Yesterday was another long training session/s - ~3 hours. Today was slightly shorter, but barely, with resistance session ~30 minutes less, and the shortest one this week! . . . HIIT was good. Definitely better for me to do this RUNNING. Stopping between efforts again, heart pounding and hurting my chest, gasping for breath, on my knees or heels. Managing, though, and only the last four efforts noticing the pace slow a little . . . Resistance session was great. Did some posing in my recovery periods between trisets, getting an idea of angles re arms, etc. for the best definition and vascularity, etc. Vision was blurry during a few exercises - and the same happened yesterday as well, and I had to shake myself to snap out of it . . . Post-Weights Cardio took it up a notch . . . Posing Practice is hurting. Really makes my knees tight, especially around the muscle insertions . . .
Recovery: Calves are in PAIN - the faster I move, the less it seems to hurt. Going up and down stairs is agony, and I have to crabwalk down, LOL.
Body Composition and Look: Definitely need to lose the fat; tighten up the diet - START dieting, because in all honesty, this has NOT happened yet! - to keep up to par with my training: There's no point destroying myself in the gym if my eating habits are going to destroy me later!
Other Effects: EXTREME thirst (the longer training periods contributing to it)!
Other Notes: Started Bio-Mend again yesterday . . . As mentioned above, I have yet to really "diet" for this. I know I only have TWO weeks left until my competition, and it's these two weeks that are going to see the "diet" happen. Yes, I can only blame myself if I don't win. I also know that I have another shot in November, but I still want THIS win - definitely need to get my head in the game and the attitude that I used to have when cycling; I was almost unbeatable when I was in my zone then . . . This week has been quite hectic and very, very busy and stressful. NEXT week is my week-pre-competition practice, so I will in essence do this week twice in a row, which is ok . . . I will definitely be in the shape and have the condition that I want in November, but I also need to do my best to achieve it for THIS competition as well - after all, why bother competing if you're not there to win it (I NEVER do something to "make up the numbers")! . . . And yes, for those who have been noticing over the last week, I am no longer with Applied Nutriceuticals. This is no reflection on the company or the people, and I will always stand behind them and support them - many of their products are STAPLES for me! I am now "The Primordial Woman" - with Primordial Performance, another company that I have great respect and admiration for, believe in and are proud to stand behind 100%!
