Training
HIIT Cardio:
a. 4 min jogging
b. 12 x 20 sec effort/40 sec recovery
c. 4 min jogging
Stretch 7 min.
Gym - Shoulders/Arms/Abs (30 sec recovery between trisets):Triset A -
1. BB Military Press 4 x 12-15
2. DB Lateral Raises 4 x 12-15
3. Bent Over DB Rear Raises 4 x 12
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 12-15
8. Reverse Curls (on bench) 4 x 12-15
9. Plank 4 x 1 min
Post-Weights Cardio - Stepper:
20 min @ 11 floors/min
Posing/T-Walk Practice 10 min.
Stretch 13 min.
PM Posing Practice 10 min.
Comments
Mood/Aggression: Towards competition, it has been positive. Towards circumstances, up and down.
Energy: I've now been on less than 25g of carbohydrates and far lower calories than I use even to cut for SIX days now, and I have yet to collapse or fall over, and I'm still going after barely any sleep this morning!
Mental Focus and Clarity: I am anal about detail.
Stress: Some stress is GOOD.
Endurance: Awesome.
Pump: This session is what I need to get the pump I want pre-competition - that and some chocolate prior to pumping up.
Vascularity: Came out great through delts and arms - just the way I want it to tomorrow.
Quality of Training: HIIT was good, although I covered less distance with each successive effort . . . Resistance training was nearly an hour, but didn't feel like it; time went fast . . . Was a bit wobbly and off-balance and lightheaded during Posing Practice . . .
Recovery: Considering this week, I'd say this is SOLID.
Body Composition and Look: Midsection continuing to look better and flatten up day-by-day. Delts and arms looking the best they ever have. Looking tight and hard in the morning - just want to be leaner, tighter and harder, with more definition and vascularity tomorrow! On target for 8% bodyfat.
Other Effects: Have been having a few heart palpitations, which is unusual for me - just put it down to the intense training and extreme diet.
Other Notes: Late last night I applied Bikini Bite for the first time, just to see if it would actually hold my posing suit bottom in place. It did. And it gave me some small peace of mind, knowing that my posing suit is actually NOT too small, but that I just wasn't wearing it with everything I should have been . . . My polygraph test was early this afternoon. Went well . . . Doing my final tanning before the last Dreamtan coat tomorrow . . . The support I have been getting over the last week or so has been truly amazing, and blown me away, to be honest. I am not used to having support behind me with my sport or competition endeavours and goals, and I am humbled and blessed to have so many great people who believe in me, and encourage and motivate me to be all that I can be and MORE. I am told I have a very good chance at winning the Overall Figure title - which I want - and I am going to go out there tomorrow and show a completely different side of this former tomboy . . .
