QUOTE OF THE DAY
"Life is too short to not pursue YOUR life." - Jammie Bane
MUSIC VIDEO OF THE DAY
Five Finger Death Punch - Dying Breed
TRAINING
HIIT Cardio:
a. 4 min jogging
b. 8 x 20 sec sprint/10 sec easy
c. 4 min jogging
Stretch 10 min.
Full-Body (30 sec recovery between sets):
1. BB Front Squat 5 x 5
2. Close-Grip Flat BB Bench Press 6 x 4-5
3. Reverse Rows (feet on bench) 6 x 4-5
4. BB Push Press 5 x 5
Post-Weights Cardio - Skip/Box:
a. 1 min Skip
b. 1 min Straight Punches
c. 1 min Skip
d. 1 min Hooks
e. 1 min Skip
f. 1 min Uppercuts
g. 1 min Skip
h. 1 min Pitter-Patter
i. 1 min Skip
j. 1 min Plank
Stretch 12 min.
COMMENTS
Sleep - Time and Quality: Little longer today with ~8 hours.
Energy: Energy was fine until after my weights.
Mental Focus and Clarity: Need to be on the ball today.
Stress: My mind just doesn't turn off!!!
Endurance: Good.
Strength: Did better than last week re weight. The extra weight (+10 pounds from this session last week!) re body mass makes a huge difference on the bodyweight exercises (i.e. Reverse Rows) as well!
Pump: During BB Push Press, was getting it painfully in my left forearm near my elbow, which is odd.
Vascularity: Good.
Quality of Training: Did my HIIT outside today through the snow - definitely prefer running outside, even though it felt like the areas of my face exposed were going to freeze off
Sprints were good . . . Wow, the BB Front Squats kicked my ass this week - definitely an effort and feeling it up by my hips, which is a surprise. Gritted my teeth and got through the rest of the session . . . My left ankle gave out during the FIRST minute of Post-Weights Cardio, but I just kept on going. Punches were weak, no power behind them, and I felt shattered. With my ankle in pain and my calves cramping badly, I stopped after one round . . .
Recovery: The heavier weights are definitely starting to affect me now.
Body Composition and Look: Up to 125 pounds - +10 pounds from last week and +~15 pounds from two weeks ago. Won't know my body composition until the end of the week, but regardless of WHAT the extra mass is from, it makes me feel highly uncomfortable . . . Also noticed something yesterday that I have never noticed before on me, and felt it again today, even more noticeable. Age and abuse of my body is catching up on me, and this is the final sign that I can no longer "get away" with what I do! I HAVE to start being more serious about my health and fitness . . .
Other Notes: Might be a little longer waiting on the DCP and Eviscerate Smolder, so come Sunday I am going to start using Alpha-T2 again (it's been an effort NOT to start this earlier!), and when the 7-keto DHEA topical is gone, just use the Eviscerate that I have (just got to work through the burn) until the Eviscerate Smolder arrives.
FIT TIP OF THE DAY
If you want to lose fat quickly and efficiently, high intensity cardio is the best mode of cardio to incorporate into your training programme. Not only does it require less time to complete, but it burns more overall calories throughout the day. High intensity cardio makes the body more efficient at using oxygen and elicits the same hormonal response as resistance training - without the stress on the body - allowing for the same fat burning ability. High intensity exercise is also muscle sparing, due to the shorter exercise period performed and less calories burned during the session, allowing the body to be a more effective fat burning machine, since more muscle mass means a greater ability for the body to lose fat. (Read the rest of this article at The Cardio Debate for Fat Loss: High Intensity versus Low Intensity).
"Life is too short to not pursue YOUR life." - Jammie Bane
MUSIC VIDEO OF THE DAY
Five Finger Death Punch - Dying Breed
TRAINING
HIIT Cardio:
a. 4 min jogging
b. 8 x 20 sec sprint/10 sec easy
c. 4 min jogging
Stretch 10 min.
Full-Body (30 sec recovery between sets):
1. BB Front Squat 5 x 5
2. Close-Grip Flat BB Bench Press 6 x 4-5
3. Reverse Rows (feet on bench) 6 x 4-5
4. BB Push Press 5 x 5
Post-Weights Cardio - Skip/Box:
a. 1 min Skip
b. 1 min Straight Punches
c. 1 min Skip
d. 1 min Hooks
e. 1 min Skip
f. 1 min Uppercuts
g. 1 min Skip
h. 1 min Pitter-Patter
i. 1 min Skip
j. 1 min Plank
Stretch 12 min.
COMMENTS
Sleep - Time and Quality: Little longer today with ~8 hours.
Energy: Energy was fine until after my weights.
Mental Focus and Clarity: Need to be on the ball today.
Stress: My mind just doesn't turn off!!!
Endurance: Good.
Strength: Did better than last week re weight. The extra weight (+10 pounds from this session last week!) re body mass makes a huge difference on the bodyweight exercises (i.e. Reverse Rows) as well!
Pump: During BB Push Press, was getting it painfully in my left forearm near my elbow, which is odd.
Vascularity: Good.
Quality of Training: Did my HIIT outside today through the snow - definitely prefer running outside, even though it felt like the areas of my face exposed were going to freeze off
Sprints were good . . . Wow, the BB Front Squats kicked my ass this week - definitely an effort and feeling it up by my hips, which is a surprise. Gritted my teeth and got through the rest of the session . . . My left ankle gave out during the FIRST minute of Post-Weights Cardio, but I just kept on going. Punches were weak, no power behind them, and I felt shattered. With my ankle in pain and my calves cramping badly, I stopped after one round . . .Recovery: The heavier weights are definitely starting to affect me now.
Body Composition and Look: Up to 125 pounds - +10 pounds from last week and +~15 pounds from two weeks ago. Won't know my body composition until the end of the week, but regardless of WHAT the extra mass is from, it makes me feel highly uncomfortable . . . Also noticed something yesterday that I have never noticed before on me, and felt it again today, even more noticeable. Age and abuse of my body is catching up on me, and this is the final sign that I can no longer "get away" with what I do! I HAVE to start being more serious about my health and fitness . . .
Other Notes: Might be a little longer waiting on the DCP and Eviscerate Smolder, so come Sunday I am going to start using Alpha-T2 again (it's been an effort NOT to start this earlier!), and when the 7-keto DHEA topical is gone, just use the Eviscerate that I have (just got to work through the burn) until the Eviscerate Smolder arrives.
FIT TIP OF THE DAY
If you want to lose fat quickly and efficiently, high intensity cardio is the best mode of cardio to incorporate into your training programme. Not only does it require less time to complete, but it burns more overall calories throughout the day. High intensity cardio makes the body more efficient at using oxygen and elicits the same hormonal response as resistance training - without the stress on the body - allowing for the same fat burning ability. High intensity exercise is also muscle sparing, due to the shorter exercise period performed and less calories burned during the session, allowing the body to be a more effective fat burning machine, since more muscle mass means a greater ability for the body to lose fat. (Read the rest of this article at The Cardio Debate for Fat Loss: High Intensity versus Low Intensity).
