QUOTE OF THE DAY
"Growth begins at failure, and it is only in our darkest times that we can see the brightest lights!" - Ben Booker
MUSIC VIDEO OF THE DAY
DevilDriver - Knee Deep
TRAINING
Cardio - Rollers:
a. 5 min in 39x18 @ 106-108 rpm
b. 5 min in 39x16 @ 106-108 rpm
c. 5 min in 39x18 @ 116 rpm
d. 5 min in 39x16 @ 116 rpm
Stretch 11 min.
Arms (1 min recovery between supersets/trisets):
Superset A -
1. Close-Grip Pull-Ups 4 x 12, 10, 8, 6
2. EZ-Bar Biceps Curls 4 x 15, 12, 10, 8
Superset B -
3. Dips 4 x 12, 10, 8, 6
4. DB French Press (standing) 4 x 8, 7, 6, 5
Triset -
5. Close-Grip BB Bicep Curls 2 x 12, 10
6. Alternate Hammer Curls 2 x 12, 10 per side
7. Flat Close-Grip BB Bench Press 2 x 12, 10
Stretch 12 min.
COMMENTS
Sleep - Time and Quality: ~5 hours - Definitely the optimal sleeping period for me!
Mood/Aggression: Mood is at odds - could easily swing one way or another, or even fluctuate all day. Depends. After training, though, it's in a neutral position.
Energy: Yay!
Mental Focus and Clarity: I can't afford to let up on being on the ball.
Stress: HIGH!
Joints: My wrists are the worst they have been in a long time - my left wrist is not perpetually aching, a deep ache like it did not long after I broke it, and my right wrist has sporadic, sharp, shooting pains. The heavy lifting re Shoulders and Arms is only adding to the issue - bring on the Erase!
Endurance: Good.
Strength: Same weights as this session last week, but better re reps, so that's improvement.
Pump: Strong - from the first superset.
Vascularity: Also strong.
Quality of Training: Back on my bike - definitely feel it a little from being off it for so long. But, should hopefully be better for me, especially since cycling (with running) is the best cardio mode for me re fitness and fat loss . . . Resistance session was hard, but it had to be hard. Working through the pain in my wrists, demanding more of myself . . . Arms' day is probably going to be the only day that I do NOT do Post-Weights Cardio . . .
Recovery: My resistance session took more out of me yesterday than I thought, and I passed out for ~2 hours later in the evening, completely shattered. The heavier weights are making a difference - but a good difference re health and fitness.
Appetite: Been able to drink more lately, albeit still an effort some days (not sure what is up with that). Bad eating days are BEHIND me!
Other Notes: Finally got around to watching the rest of The Fighter yesterday afternoon (was falling asleep and had to watch the last 5-10 minutes ~3 times, LOL!) Slow movie, but ended well. Watching it made me want to get back into boxing - something to think about . . .
FIT TIP OF THE DAY
Pay attention to your body. Learn how it responds to everything from nutrition to training to supplementation. Knowing your body allows you to adjust things if they are not giving you the effects you desire, enabling you to make progress and get thee best results for your goals.
"Growth begins at failure, and it is only in our darkest times that we can see the brightest lights!" - Ben Booker
MUSIC VIDEO OF THE DAY
DevilDriver - Knee Deep
TRAINING
Cardio - Rollers:
a. 5 min in 39x18 @ 106-108 rpm
b. 5 min in 39x16 @ 106-108 rpm
c. 5 min in 39x18 @ 116 rpm
d. 5 min in 39x16 @ 116 rpm
Stretch 11 min.
Arms (1 min recovery between supersets/trisets):
Superset A -
1. Close-Grip Pull-Ups 4 x 12, 10, 8, 6
2. EZ-Bar Biceps Curls 4 x 15, 12, 10, 8
Superset B -
3. Dips 4 x 12, 10, 8, 6
4. DB French Press (standing) 4 x 8, 7, 6, 5
Triset -
5. Close-Grip BB Bicep Curls 2 x 12, 10
6. Alternate Hammer Curls 2 x 12, 10 per side
7. Flat Close-Grip BB Bench Press 2 x 12, 10
Stretch 12 min.
COMMENTS
Sleep - Time and Quality: ~5 hours - Definitely the optimal sleeping period for me!
Mood/Aggression: Mood is at odds - could easily swing one way or another, or even fluctuate all day. Depends. After training, though, it's in a neutral position.
Energy: Yay!
Mental Focus and Clarity: I can't afford to let up on being on the ball.
Stress: HIGH!
Joints: My wrists are the worst they have been in a long time - my left wrist is not perpetually aching, a deep ache like it did not long after I broke it, and my right wrist has sporadic, sharp, shooting pains. The heavy lifting re Shoulders and Arms is only adding to the issue - bring on the Erase!
Endurance: Good.
Strength: Same weights as this session last week, but better re reps, so that's improvement.
Pump: Strong - from the first superset.
Vascularity: Also strong.
Quality of Training: Back on my bike - definitely feel it a little from being off it for so long. But, should hopefully be better for me, especially since cycling (with running) is the best cardio mode for me re fitness and fat loss . . . Resistance session was hard, but it had to be hard. Working through the pain in my wrists, demanding more of myself . . . Arms' day is probably going to be the only day that I do NOT do Post-Weights Cardio . . .
Recovery: My resistance session took more out of me yesterday than I thought, and I passed out for ~2 hours later in the evening, completely shattered. The heavier weights are making a difference - but a good difference re health and fitness.
Appetite: Been able to drink more lately, albeit still an effort some days (not sure what is up with that). Bad eating days are BEHIND me!
Other Notes: Finally got around to watching the rest of The Fighter yesterday afternoon (was falling asleep and had to watch the last 5-10 minutes ~3 times, LOL!) Slow movie, but ended well. Watching it made me want to get back into boxing - something to think about . . .
FIT TIP OF THE DAY
Pay attention to your body. Learn how it responds to everything from nutrition to training to supplementation. Knowing your body allows you to adjust things if they are not giving you the effects you desire, enabling you to make progress and get thee best results for your goals.
