Training
HIIT Cardio:
a. 4 min jogging
b. 12 x 25 sec efforts/35 sec easy
c. 8 min jogging
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 10
4. BB Bent Over Rows 6 x 10
Alternate Set C -
5. BB Military Press 6 x 10-12
6. DB Lateral Raises 6 x 12
Alternate Set D -
7. Dips 6 x 10
8. DB Bicep Curls 6 x 10-12
Alternate Set E -
9. Rope Crunch 6 x 10
10. Hanging Straight-Leg Raises (hips to 90 degree flexion) 6 x 10
Post-Weights Cardio - Stepper:
a. 10 min @ 9 floors/min
b. 10 min @ 11 floors/min
Posing/T-Walk Practice 15 min.
Stretch 20 min.
PM Posing Practice 5 min.
Comments
Sleep - Time and Quality: Once again, passed out after a huge rush of sugar! Woke at a reasonable time as well.
Mood/Aggression: NOT happy with myself after last night's binge episode - damnit, Rosie, just because until now your training has carried you through, doesn't mean it's always going to be like that; everyone else is busting their ass and you need to start doing the same with your NUTRITION!
Energy: HELL YES!
Mental Focus and Clarity: Now that some training and work is done, today's focus is going to be on STUDY.
Metabolism: Good.
Stress: Two weeks left until competition. Two weeks of pressure - but good pressure.
Libido: High higH hiGH HIGH!Endurance: Brilliant!
Pump: Continues to be great - the short recovery time definitely plays a huge part here.
Vascularity: The veins are starting to stay even after training - that's what needs to happen.
Quality of Training: HIIT run was good - even though I felt almost all the way through it like I could be sick (but wasn't, thank God) . . . Resistance training was good. Definitely figuring out what gets the pump high and the vascularity to stand out . . . Upped the pace in Post-Weights Cardio, sweat dripping off me . . . Posing Practice I did in the gym today. Started practicing WALKING in my heels as well - bit is a b*tch and difficult as hell to appear graceful and poised. My usual footwear is jandals or skatey shoes or running shoes, and trying to be graceful and feminine is HARD - sometimes I still do the 'tomboy' walk, LOL. But, I have some time, and by the competition, I should have it down - just got to remember not to be so tense and tight, and loosen up and have fun and smile, and pretend I don't look like a clown making an ass of herself . . .
Recovery: Great.
Body Composition and Look: Upper body is really starting to get a whole lot better. From waist down is another story, and the next two weeks is going to have to make a HUGE difference here!
Other Effects: I feel like I'm on FIRE!
Other Notes: Today officially starts my pre-competition run-through week . . . It also starts my DIET - yes, I know; everyone has been dieting for 10-14 weeks now, and I'm only just starting. I HAVE been trying, I'll say as much, and I'm constantly berating myself about how I should NOT let myself get beaten in the kitchen. The last two weeks will be the kicker though, and really tell the true story of what can be done in such a short period. I KNOW I can definitely get to and be at 8% bodyfat for this competition - whether or not I will be happy with it is something ELSE . . .
