QUOTE OF THE DAY
"Do not wait to strike till the iron is hot; but make it hot by striking." - William Butler Yeat
MUSIC VIDEO OF THE DAY
Janus - Eyesore
TRAINING
HIIT Cardio:
a. 4 min jogging
b. 8 x 20 sec sprinting/10 sec easy
c. 4 min jogging
Stretch 10 min.
Shoulders (30 sec recovery between supersets/trisets):
Superset A -
1. Behind-the-neck Military Press 4 x 8, 6, 5, 5
2. DB Lateral Raises 4 x 12, 10, 8, 6
Superset B -
3. Seated BB Military Press 4 x 8, 8, 8, 6
4. DB Hammer Raises 4 x 6, 5, 4, 4
Triset -
5. DB Clean and Press 2 x 12
6. Single-Arm DB Lateral Raises 2 x 12 per side
7. Seated DB Rear Raises 2 x 12
Post-Weights Cardio - Treadmill:
a. 1 min @ 12.8 km/hr
b. 1 min @ 14.4 km/hr
c. 4 x 30 sec rest / 30 sec @ 16 km/hr
d. 4 x 30 sec rest / 30 sec @ 17.6 km/hr
Stretch 10 min.
COMMENTS
Sleep - Time and Quality: ~5 hours - my body clock is returning to normal
Mood/Aggression: I am a little fatigued today, but my mood is still good.
Energy: Today is my first (and only) day without Assault (my new tub arrives tomorrow) since I have been without stimulants, and I definitely notice the difference - especially during training! I was (and still are) shattered!
Mental Focus and Clarity: Actually, today I want to give my head a break - I've been so busy and on the go the last couple of weeks that I need a day to quiet myself and clean the cupboards.
Joints: Left wrist is still giving me problems - I am considering strapping it for lifting . . . My shoulders, especially my right biceps' tendon is being very painful - the heavy BB Push Presses on Friday aggravated it . . .
Endurance: Good.
Strength: Had to use the same weights as last week, and was struggling a little because of the pain in my bright biceps' tendon.
Pump: Strong and hard - I was quite surprised actually, since it started from my FIRST set of behind-the-neck BB Military Presses and the reps I did were not pump-inducing reps! Pump stayed throughout the session, and made me feel quite 'full'.
Vascularity: Great - lot of high hoses and blue snakes through my deltoids and arms.
Quality of Training: HIIT Cardio was hard - my efforts felt like they passed slowly today. Pace did not slow as much from the first to the last sprints though . . . Resistance training was also hard. I was feeling the weight and it wasn't as good as previous sessions have been. Pushed through, though, even though I cut out two sets of the Triset because my right anterior deltoids and biceps' tendon was excruciatingly painful . . . Post-Weights Cardio was a little less intense than it has been - was feeling the pace today . . .
Recovery: Anterior deltoids still suffering from Friday's resistance session.
FIT TIP OF THE DAY
For those who want fat loss, but who love their food too much (like me!), try adding in some cardio (preferably 2-4 short, high intensity sessions) to create the required caloric deficit, instead of restricting calorie intake.
"Do not wait to strike till the iron is hot; but make it hot by striking." - William Butler Yeat
MUSIC VIDEO OF THE DAY
Janus - Eyesore
TRAINING
HIIT Cardio:
a. 4 min jogging
b. 8 x 20 sec sprinting/10 sec easy
c. 4 min jogging
Stretch 10 min.
Shoulders (30 sec recovery between supersets/trisets):
Superset A -
1. Behind-the-neck Military Press 4 x 8, 6, 5, 5
2. DB Lateral Raises 4 x 12, 10, 8, 6
Superset B -
3. Seated BB Military Press 4 x 8, 8, 8, 6
4. DB Hammer Raises 4 x 6, 5, 4, 4
Triset -
5. DB Clean and Press 2 x 12
6. Single-Arm DB Lateral Raises 2 x 12 per side
7. Seated DB Rear Raises 2 x 12
Post-Weights Cardio - Treadmill:
a. 1 min @ 12.8 km/hr
b. 1 min @ 14.4 km/hr
c. 4 x 30 sec rest / 30 sec @ 16 km/hr
d. 4 x 30 sec rest / 30 sec @ 17.6 km/hr
Stretch 10 min.
COMMENTS
Sleep - Time and Quality: ~5 hours - my body clock is returning to normal
Mood/Aggression: I am a little fatigued today, but my mood is still good.
Energy: Today is my first (and only) day without Assault (my new tub arrives tomorrow) since I have been without stimulants, and I definitely notice the difference - especially during training! I was (and still are) shattered!
Mental Focus and Clarity: Actually, today I want to give my head a break - I've been so busy and on the go the last couple of weeks that I need a day to quiet myself and clean the cupboards.
Joints: Left wrist is still giving me problems - I am considering strapping it for lifting . . . My shoulders, especially my right biceps' tendon is being very painful - the heavy BB Push Presses on Friday aggravated it . . .
Endurance: Good.
Strength: Had to use the same weights as last week, and was struggling a little because of the pain in my bright biceps' tendon.
Pump: Strong and hard - I was quite surprised actually, since it started from my FIRST set of behind-the-neck BB Military Presses and the reps I did were not pump-inducing reps! Pump stayed throughout the session, and made me feel quite 'full'.
Vascularity: Great - lot of high hoses and blue snakes through my deltoids and arms.
Quality of Training: HIIT Cardio was hard - my efforts felt like they passed slowly today. Pace did not slow as much from the first to the last sprints though . . . Resistance training was also hard. I was feeling the weight and it wasn't as good as previous sessions have been. Pushed through, though, even though I cut out two sets of the Triset because my right anterior deltoids and biceps' tendon was excruciatingly painful . . . Post-Weights Cardio was a little less intense than it has been - was feeling the pace today . . .
Recovery: Anterior deltoids still suffering from Friday's resistance session.
FIT TIP OF THE DAY
For those who want fat loss, but who love their food too much (like me!), try adding in some cardio (preferably 2-4 short, high intensity sessions) to create the required caloric deficit, instead of restricting calorie intake.
