Training
Cardio - Run:
5km @ 4.5 min/km
Stretch 10 min.
Full-Body (30 sec recovery between sets):
1. Weighted Crunch (knees at 90 degree flexion) 1 x 20
2. Bicycle 1 x 20 per side
3. EZ-Bar Bicep Curls 1 x 20
4. Push-Ups (feet on floor, hands on DB below chest) 1 x 20
5. Hammer Raises 1 x 20
6. Supinated BB Bent Over Row 1 x 20
7. Incline BB Bench Press 1 x 20
8. Single-Leg Deadlifts 1 x 20 per side
Stretch 11 min.
Comments
Sleep - Time and Quality: Actually not minding the 4-5 hours sleep - it's my OPTIMAL sleeping period, what I am MOST functional after.
Energy: The extra weight is having some serious effects on energy levels.
Stress: How high is the sky?
Endurance: Fine.
Strength: Definitely feeling the extra weight - especially on Push-Ups. An extra 15lb on a short individual is NOT cool . . . As it is, I'm NOT expecting my strength to be anything great over the next 5.5 weeks, especially since I'll be training as if week-pre-competition . . .
Quality of Training: Run was not that much fun, feeling every extra pound. Was surprised when I saw my pace, though, since I felt like I was running at granny speed . . . Resistance training felt like NOTHING, to be honest - the low volume almost passes as a RECOVERY day! . . .
Body Composition and Look: Like I said above, an extra 15lb on a short individual is NOT cool, and I can't wait until the end of next week when I will be back to "normal". After all this, I will be endeavouring to maintain less than 9% bodyfat, since over the last few weeks I've started to feel uncomfortable now at anything over 9.5-10% bodyfat.
Other Notes: Got my nutrition sorted for the next five weeks.
