Quote of the Day
"Don't let limiting beliefs stop you from becoming or doing what you were meant to do, or who you were meant to be." - Nick Smith
Training
Saturday
HIIT - Skipping:
a. 4 min skip
b. 8 x 20 sec effort/10 sec rest
c. 8 x 45 sec effort/15 sec rest
d. 4 min skip
Stretch 22 min.
Sunday
Day Off.
Monday
HIIT - Treadmill:
a. 4 min @ 12.8 km/hr
b. 8 x 20 sec effort @ 16 km/hr / 10 sec rest
c. 2 min @ 12.8 km/hr
Stretch 10 min.
Shoulders (30 sec recovery between supersets/trisets):
Superset A -
1. Behind-the-neck BB Military Press 4 x 12, 10, 8, 6
2. DB Lateral Raises 4 x 12
Superset B -
3. Seated BB Military Press 4 x 8, 7, 6, 5
4. DB Hammer Raises 4 x 8, 7, 6, 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 - Treadmill:
a. 3 x 60 sec efforts @ 16 km/hr / 30 sec rest
b. 5 x 30 sec efforts @ 16 km/hr / 30 sec rest
Post-Weights Cardio - Spin Bike:
10 min @ 112-115 rpm
Stretch 10 min.
Tuesday
Cardio - Stepper:
20 min @ 8 floors/min
Arms (30 sec recovery between supersets/tricets):
Superset A -
1. Neutral Grip Pull-Ups 4 x 10, 8, 5, 4
2. DB Biceps Curls 4 x 10, 8, 5, 5
Superset B -
3. Dips 4 x 10, 8, 6, 6
4. V-Bar Tricep Push-Down 4 x 8
Triset -
5. Close-Grip BB Bicep Curls 4 x 10
6. Alternate DB Hammer Curls 4 x 10 per side
7. Flat Close-Grip BB Bench Press 4 x 8, 8, 6, 6
Stretch 20 min.
Comments
Sleep - Time and Quality: Only been getting 3-4 hours of sleep most nights - which is fine. Going to have to start the 1-2 hour naps later in the day if I can get them in.
Mood/Aggression: Great
Energy: Surprisingly, I feel drained. It's not just training sapping my energy - I walked for ~2 hours today, and have spent the last few days doing a lot of walking in the cold, and when one is no longer used to it, it can be tiring, especially if not eating enough - which is another big thing probably. Another interesting thing to note is that my energy seems the most drained later in the day, after taking a second dose of stacked stimulants.
Mental Focus and Clarity: There. Making up for the last few days of limited access.
Stress: Actually, it's the lowest it has been in a LONG time. A break definitely does one good, and I'm glad I made the time for it!
Libido: HIGH - it's very frustrating, damnit!
Joints: My left wrist has been aching a lot more than usual - need me some more Erase!
Endurance: Ok - since I can't run outside (well, won't risk falling on the ice and injuring myself), I have been running on the treadmill, and yes, definitely different to outdoor running. The pace does not falter, and it has seemed to be taking a lot more out of me than usual . . . Also odd is the fact that my resistance sessions seem to be taking a lot out of me - they're not even HALF the period that last week's ones were! . . .
Strength: Today's session was pretty bad for Superset A - I haven't had a strength loss like that in a long time (although, in saying that,I'm probably a good 5-10 pounds heavier than last time I did it, so that would make a difference, but still . . .) Strength could be better, but for now, it'll have to do.
Pump: Definitely getting it high in the gym - particularly in anterior deltoids and triceps.
Vascularity: Through deltoids and chest.
Quality of Training: Training has been fine the last few days - had my day off at the end of last week, and going strong back on schedule again . . . Training today was good. Glad I didn't do a Post-Weights Cardio session, though - my legs were hurting enough as it is from the walk, LOL . . .
Recovery: I can feel my hips and glutes for some odd reason.
Body Composition and Look: I am in mixed minds over this. In the gym I feel that I look soft, yet sometimes can be hard (especially if got a good pump going on - which it has been the last couple of days). So very far from where I want to be - I can only know that I'll get there within the time-frame I have, though.
Other Notes: Had my last dose of Recompadrol this morning, and run out of BLACK CATS tomorrow. So, I will officially be withOUT stimulants from Thursday, which shall be interesting . . . Going to have to up the Vitamin C intake and be careful of the cold (and it HAS been cold the last few days) . . .
