Training
HIIT Cardio:
a. 4 min jogging
b. 4 x 25 sec effort/35 sec rest
c. 4 min jogging
d. 4 x 25 sec effort/35 sec rest
e. 4 min jogging
Stretch 10 min.
Gym - Upper Body (30 sec recovery between alternate sets):
Alternate Set A -
1. DB Clean and Press 8 x 15
2. DB Lateral Raises 8 x 15
Alternate Set B -
3. Push-Ups (feet on floor, hands on box) 8 x 15
4. Supinated BB Bent Over Rows 8 x 15
Alternate Set C -
5. DB Shoulder Press 8 x 15
6. Incline DB Rear Raises 8 x 15
Alternate Set D -
7. EZ-Bar Bicep Curls 8 x 15
8. Incline Dips 8 x 15
Alternate Set E -
9. Swissball Rollouts 2 x 15
10. Side Plank 2 x 30 sec
Post-Weights Cardio - Stepper:
20 min @ 11 floors/min
Posing/T-Walk Practice 10 min.
Stretch 10 min.
PM Cardio 20 min.
PM Posing Practice 10 min.
Comments
Sleep - Time and Quality: I'm not going to get a lot of sleep over the next few days.
Mood/Aggression: In and out and everything in between.
Energy: I am EXHAUSTED - I just want to sleep, but can't. Just doing everything because I HAVE to.
Mental Focus and Clarity: Not really there after training. I'm awake and feeling like I want to pass out and not in the mood to be thinking too hard - and it needs to be; I have TWO assessments due tomorrow!
Metabolism: Good.
Stress: Wisdom tooth is still up (and painful as fcuk), so stress has not gone anywhere.
Libido: This is going to have to wait until AFTER my competition!
Endurance: It's amazing what the body can do and what we can push it to do!
Strength: Weaker than even yesterday - I am so OVER this!
Pump: Was fine for the first couple of alternate sets - after that, I think the session just got too long.
Vascularity: Deltoid and bicep vascularity from the get go during resistance training - it happens like that from intense cardio pre-weights, so I'm thinking I may have to do a short and hard HIIT session the morning of my competition.
Quality of Training: HIIT was reasonable. The second set of efforts I really noticed a slowing of pace . . . Resistance training, I started out with a pale face, slowly gaining colour, only to lose it again. Got the sniffles second alternate set in as well. Everything hurt, and I was struggling just to stay motivated and not walk out. The only allowance or going easy was that I SHOULD have done eight alternate sets for abs, but I haven't included them on this day for the last two weeks, and I'd already been lifting weights for ~2 hours . . . Post-Weights Cardio was intense, but I was completely shattered by that time . . . Posing Practice was ok. I'm getting better, slowly . . . PM Cardio and Posing Practice is just an EFFORT . . .
Recovery: I am NOT ok!
Body Composition and Look: Midsection looked better this morning, but still not fine with it.
Other Effects: Thirsty as hell . . . And feel like I am burning up in a furnace . . . Again!
Other Notes: Used the last of my current bottle of Lipotrophin-PM this morning, and will run out of Bio-Mend on Friday - I'm not going to start another bottle of each, though; when I do, it will be next week . . . Being very good so far - today was a family dinner to celebrate a host of birthdays and anniversaries, and I didn't eat a thing; just had my MuscleGel and cleaned up. It gets easier after a while, and for once when it comes to food I'm listening to my HEAD and not what I feel like or think I can get away with (about time) . . . On that note, my MuscleGels are one of my primary forms of substance this week - those, peanut butter, chicken breasts, and BC+EAA . . .
