Quote of the Day
"Go confidently in the direction of your dreams! Live the life you've imagined." - Walt Ostarly
Music Video of the Day
Sevendust - Live Again
Training
HIIT Run:
a. 4 min jogging
b. 8 x 20 sec effort/10 sec easy
c. 4 min jogging
Full-Body (1 min recovery between supersets):
Superset A -
1. Behind-the-neck BB Military Press 4 x 6
2. Single-Arm DB Lateral Raises 4 x 10 per arm
Superset B -
3. Close-Grip BB Bicep Curls 4 x 10
4. Dips 4 x 6
Superset C -
5. Reverse Rows (feet on bench) 4 x 6
6. Push-Ups (feet and hands on floor) 4 x 10
Superset D -
7. Lying Leg Curls 4 x 10
8. Squat Jumps 4 x 6
Superset E -
9. Hanging Straight-Leg Raises 4 x 10
10. V-Sits (on bench) 4 x 10
Post-Weights Cardio - Stepper:
20 min @ 8 floors/min
Stretch 20 min.
Comments
Sleep - Time and Quality: Bring back the 3-5 hours sleep! Since I have been back, I have had trouble getting up when I first wake up and just pass out again, and last night I slept for nearly 10 hours (so very NOT cool)!
Mood/Aggression: Looking forward to what is to come.
Energy: Still feel like sh*t, but it's better to be training than not training.
Mental Focus and Clarity: Can't let it drop now.
Stress: It's gone from below zero to skyrocketing.
Libido: I don't even want to think about this right now, because I can't have what I want.
Joints: Everything was fine today.
Endurance: Good.
Strength: I made this session more about strength today, making sure I used the heavier weights, and will keep doing this from now on (using heavier weights), since it's what my body responds BEST to.
Pump: In calves during HIIT, and throughout the rest of my body during resistance training.
Vascularity: There were a couple of veins I have not seen in my deltoids before today - which was interesting.
Quality of Training: I am going to start cutting my HIIT back, to periods I used to use when I first started doing it, so that I can make it as intense as possible (and also let my body kickstarted into it again). The first sprint was EXPLOSIVE, out of the blocks, pumping. After the third sprint, I noticeably felt my pace slow, even though I was giving it everything for each one. Tasting blood throughout the entire session . . . Resistance training was good. Definitely lifting heavier suits me better. My face was flushed for Superset A, and I felt feverish (better to sweat out the fever than feel miserable), but it quickly paled through Superset B and stayed that way. By Superset E I was in pain, but I gritted my teeth and worked through it. Despite the constant coughing (so not cool), I really enjoyed the session . . . Think I'm going to stick to doing only ~30 minutes of cardio a day - I don't need any more . . .
Recovery: Hips are still a little niggly, but that will pass.
Body Composition and Look: Waist to knees - the fat needs to be stripped OFF!
Other Notes: Been coughing up blood for the last three days - just starting to irritate me now. Pain is a motivator - work through it! I'm NOT going to let my body defeat me this year - I had enough of it last year - and it WILL surrender to me and do what I want it to do! 2011 started off great, and I am going to KEEP it that way!
