Quote of the Day
"You have to expect things of yourself before you can do them." - Michael Jordan
Music Video of the Day
Sevendust - Hope
Training
HIIT Cardio:
a. 4 min jogging
b. 8 x 20 sec effort/10 sec easy
c. 4 min jogging
Stretch 10 min.
Shoulders (40 sec between supersets/trisets):
Superset A -
1. Behind-the-neck BB Military Press 4 x 6-8
2. DB Lateral Raises 4 x 12
Superset B -
3. Seated BB Military Press 4 x 8-10
4. DB Hammer Raises 4 x 6
Triset -
5. DB Clean and Press 4 x 12
6. Single-Arm DB Lateral Raises 4 x 12 per side
7. Seated DB Rear Raises 4 x 12
Post-Weights Cardio - Stepper:
a. 5 min @ 9 floors/min
b. 5 min @ 10 floors/min
c. 5 min @ 11 floors/min
d. 5 min @ 12 floors/min
Stretch 10 min.
Comments
Sleep - Time and Quality: ~6 hours - getting closer and closer to normal and structure (finally).
Mood/Aggression: Sometimes the world smiles - this is one of those days . . . A lot of aggression when training, though - positive but angry fire fueling the session makes it definitely interesting . . .
Energy: Third day using the Blue Arctic Raspberry Assault - seems to get better by the day, honestly, and I've never had another preworkout give this when I am NOT using any other stimulants with it, or without having to up the dose past recommended (so this says a lot)! Yesterday my energy lasted ~12 hours, and I only faded once I forced myself to eat (I ate three solid meals last night in a 4-hour period - probably not the smartest thing to do, but had barely eaten all week).
Mental Focus and Clarity: It's all work and making arrangements for work today.
Stress: It's amazing what difference seeing and talking to much loved and missed friends (more often than not, it's not the place, but the people, that make a memory) can do in helping take the mind off stress.
Libido: Not even thinking about this today - it's almost time to put this away for a long while.
Joints: Left wrist has been aching constantly, even when I am not doing anything, and resistance training only exacerbated it, but I'll live.
Endurance: Speed endurance is picking up again - nice. General endurance is great.
Strength: Made it about strength with the main exercises today, and managed well.
Pump: Strong through anterior and lateral deltoids.
Vascularity: Through forearms and anterior deltoids.
Quality of Training: Got the stick only 90 seconds into HIIT, but pushed through the stabbing pain, and it actually wasn't as bad when I started sprinting. As with last week, the first couple of sprints were explosive, and 20 seconds was over before I realized it, with the last few faltering re pace, but handling the time . . . Resistance training was great - feels so good to be lifting heavier again. Left wrist ached quite a bit though (the downside of heavier weights), but kept pushing through (what is pain, pfft?!) The definition in my deltoids and arms was great as I was lifting (I'll take that when I'm relaxed, please (get leaner), LOL) . . . Increased intensity on the Stepper post-weights and found it to be relatively easy. Sweating a lot (and during HIIT), so still some fever and effects from Assault . . .
Recovery: My legs are fresh! I don't hurt. It's not the IGF-2, I know, so it has to be the Assault then - or my body is making good use of the extra sleep it's been getting.
Body Composition and Look: Feeling a little uncomfortable after last night - even though what I ate was pretty clean, my body did not tolerate being forced to eat it very well (got to do something about this issue soon - can't not be eating, even if I make up for it with BC+EAA and Muscle Gels).
Other Notes: So, first day of competition preparation. Start of dieting (ugh). An even newer modification (my own) of the Velocity Training Programme (from now on, my training will last no more than 90 minutes in TOTAL - including cardio, weights, and stretching) - simply because I'd rather be doing FIVE resistance training sessions instead of only three, and having separate days for each my Shoulders and Arms is definitely beneficial. 2011 is about ACCOUNTABILITY, so here it is.
