EVOLUTION OF A PURPOSE DRIVEN WARRIOR: Day 25: Brutalizing Shoulders

January 25, 2011

Day 25: Brutalizing Shoulders

QUOTE OF THE DAY

"To accomplish great things, we must not only act, but also dream; not only plan, but also believe." - Anatole France

MUSIC VIDEO OF THE DAY

Rise Against - Like The Angel

TRAINING

HIIT Cardio:
a. 4 min jogging
b. 8 x 20 sec sprint/40 sec rest
c. 4 min jogging

Stretch 10 min.

Shoulders (30 sec recovery between supersets/trisets):
Superset A -
1. Behind-the-neck Military Press 4 x 10, 9, 8, 6
2. Single-Arm DB Lateral Raises 4 x 10, 9, 8, 6 per arm
Superset B -
3. BB Military Press 4 x 10, 9, 8, 6
4. Plate Hammer Raises 4 x 6, 5, 4, 3
Triset -
5. DB Clean and Press 2 x 10
6. DB Lateral Raises 2 x 10
7. Seated DB Rear Raises 2 x 10

Post-Weights Cardio - Treadmill:
a. 1 min @ 12.8 km/hr
b. 1 min @ 13.6 km/hr
c. 1 x 30 sec @ 14.4 km/hr / 30 sec rest
d. 1 x 30 sec @ 15.2 km/hr / 30 sec rest
e. 1 x 30 sec @ 16 km/hr / 30 sec rest
f. 1 x 30 sec @ 16.8 km/hr / 30 sec rest
g. 1 x 30 sec @ 17.6 km/hr / 30 sec rest
h. 1 x 30 sec @ 18.4 km/hr / 30 sec rest
i. 1 min @ 14.4 km/hr
j. 1 min @ 12.8 km/hr

Stretch 10 min.

COMMENTS

Sleep - Time and Quality: Just under five hours - right on!

Mood/Aggression: Better now that I've done my training - amazing how much being able to pound out the aggression and beat my body to pieces in the gym can make me feel on top of the world!

Energy: A LOT!

Mental Focus and Clarity: More long hours of work and thoughts spinning over in my mind.

Stress: HIGH!

Libido: Ok, so I gave into it - damnit, I am only human

Endurance: Good.

Strength: Improvements across the board from last week.

Pump: Definitely - so much that it was painful

Vascularity: Strong - even a few ripples today

Lots of blue lines over my legs (they just never seem to sit on top of my skin on my lower body - except for my feet - which is interesting).

Quality of Training: HIIT cardio was interesting. I had a stitch in my right side under my ribs from ~2 minutes in, and it only got more sharp and painful with each sprint, spreading down to my right lateral side. However, I pushed through, doubled over between each sprint. Found that with the actual rest between sprints, my pace did not drop off as much as it has been of late when just doing active recovery between sprints (also helps that recovery was twice as long as the sprint, instead of half as long) . . . Resistance training was good. Both of my anterior deltoids are giving me problems, though, with sharp, shooting nerve pain through them when lifting (especially if lifting heavy), and my biceps' tendons adding to the aggravation - but, gritting my teeth and working through it, welcoming the pain

Definition in deltoids and arms coming out with the vascularity. Deltoids need to be capped more and I need to get leaner, but that will happen . . . Legs felt dead during Post-Weights Cardio, but made it through the brief, intense session . . .

Recovery: My body feels heavy and sluggish. Going to feel deltoids for a few days hereafter

Other Notes: Last application of my current bottle of the 7-keto DHEA topical post-post-training shower, so it's just onto Eviscerate until I get some more.

FIT TIP OF THE DAY

Results do NOT happen overnight - they require commitment, discipline, but most importantly, CONSISTENCY! As Walt Ostarly said, "STOP SEEKING THE EASY ROAD, DON'T TALK TO FOOLS, KEEP MOVING FORWARD"! To get results, you must be prepared to tough it out and put in the effort!

Favourite Quotes

"I can do all things through Christ who strengthens me." - Philippians 4:13

"TRUST in HIM, who is able to do exceedingly abundantly above all that we ask or think." - Ephesians 3:20

"Look back and thank God. Look forward and trust God. Look within and find God! God closes doors no man can open and God opens doors no man can close!" - Unknown

"'For I know the plans I have for you," declares the LORD, "plans to prosper you and not to harm you, plans to give you hope and a future. Then you will call on me and come and pray to me, and I will listen to you. You will seek me and find me when you seek me with all your heart.'" - Jeremiah 29:11-13

"Impossible is not a fact. It's an opinion. Impossible is not a declaration. It's a dare. Impossible is potential. Impossible is temporary. IMPOSSIBLE is nothing. How are you going to live your life?" - U.S. Army

"I succeed because I am willing to do the things you are not. I will fight against the odds. I will sacrifice. I am not shacked by fear, insecurity or doubt. I feel those emotions but I drink them in and swallow them away to the blackness of hell. I am motivated by accomplishment, not pride. Pride consumes the weak and kills their heart from inside. If I fall... I will get up. If I am beaten... I will return. I will never give up... EVER." - Nike

"The biggest risk in life is to risk nothing at all." - Anonymous

"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light not our darkness that frightens us. Actually, who are you not to be? You are a child of God. Your playing small doesn’t serve the world. There's nothing enlightened about shrinking so that other people won't feel insecure around you. We were born to make manifest the glory of God that is within us. As we let our own light shine, we unconsciously give others permission to do the same. As we are liberated from our own fear, our presence actually liberates others." - Marianne Williamson

"It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings; but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least he fails while daring greatly. So that his place shall never be with those cold and timid souls who know neither victory nor defeat." - Theodore Roosevelt

"It’s not about what you’ve got; it’s about what you DO with what you’ve got.” – Andie West, Step Up 2: The Streets

"To give anything less than your best is to sacrifice the gift." – Steve Prefontaine

"Never, never, never, never give up." - Winston Churchill

"Let me tell you something you already know. The world ain't all sunshine and rainbows. It's a very mean and nasty place, and I don't care how tough you are, it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain't about how hard you hit. It's about how hard you can get hit and keep moving forward; how much you can take and keep moving forward. That's how winning is done! Now, if you know what you're worth, then go out and get what you're worth. But you gotta be willing to take the hits, and not pointing fingers saying you ain't where you wanna be because of him, or her, or anybody. Cowards do that and that ain't you. You're better than that!...until you start believing in yourself, you ain't gonna have a life...Cause if you're willing to go through all the battling you got to go through to get where you want to get, who's got the right to stop you? I mean maybe some of you guys got something you never finished, something you really want to do, something you never said to someone, something...and you're told no, even after you paid your dues? Who's got the right to tell you that, who? Nobody! It's your right to listen to your gut, it ain't nobody's right to say no after you earned the right to be where you want to be and do what you want to do!...You know, the older I get the more things I gotta leave behind, that's life. The only thing I'm asking you guys to leave on the table...is what's right." - Rocky Balboa

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." - Arnold Schwarzenegger

"Nothing in the world is permanent and we are foolish when we ask anything to last, but surely we are still more foolish not to take delight in it while we have it." – William Somerset Maughan

"There comes a time when you have to stand up and shout: This is me damn it! I look the way I look, think the way I think, feel the way I feel, love the way I love! I am a whole complex package. Take me... or leave me. Accept me - or walk away! Do not try to make me feel like less of a person, just because I don't fit your idea of who I should be and don't try to change me to fit your mold. If I need to change, I alone will make that decision. When you are strong enough to love yourself 100%, good and bad - you will be amazed at the opportunities that life presents you." - Stacey Charter

EVOLUTION OF A PURPOSE DRIVEN WARRIOR

January 25, 2011

Day 25: Brutalizing Shoulders

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