Quote of the Day
"Keep your dreams alive. Understand to achieve anything requires faith and belief in yourself, vision, hard work, determination, and dedication. Remember all things are possible for those who believe." - Walt Ostarly
Music Video of the Day
Sevendust - Aggression
Training
Cardio - Stepper:
a. 10 min @ 9 floors/min
b. 10 min @ 10 floors/min
Stretch 10 min.
Upper Body (1 min recovery between supersets):
Superset A -
1. BB Military Press 4 x 12, 10, 8, 6
2. DB Lateral Raises 4 x 12, 10, 8, 6
Superset B -
3. Supinated BB Bent Over Rows 4 x 8, 6, 5, 4
4. Flat BB Bench Press 4 x 6
Superset C -
5. Seated DB Shoulder Press 4 x 8
6. Seated DB Rear Raises 4 x 12, 10, 8, 8
Superset D -
7. DB Biceps Curls 4 x 12
8. V-Bar Tricep Push-Down 4 x 6
Post-Weights Cardio - Treadmill:
a. 90 seconds @ 14.4 km/hr
b. 9 x 30 sec @ 16 km/hr / 30 sec rest
Stretch 10 min.
Comments
Sleep - Time and Quality: Some semblance of returning to schedule today - maybe because I am also getting better and my body doesn't need the extra sleep to recuperate.
Mood/Aggression: Pretty positive. The world is almost right
Energy: Second day using the Blue Arctic Raspberry Assault, this time dosed ~20 minutes before cardio (~60 minutes pre-weights), and the energy was the same as yesterday - nice and controlled, steady, with focus. Considering that I have barely eaten much on the last week, living for the most part on BC+EAA and Organic VitaBerry shakes and Muscle Gels, this is quite something.
Mental Focus and Clarity: Refreshed and getting ready to get set in for work.
Stress: It's there, but I am choosing to ignore it today.
Libido: How easy it is to transfer this to training and make it that little bit more intense.
Joints: Left wrist still aching, especially now that I am using a lot heavier weights than I was.
Endurance: Even after an intense resistance session, I felt FRESH - enough to do some HIIT on the treadmill afterwards. The way I feel is almost like I do when Drive starts kicking in - be interesting to see how my SPEED endurance goes next week.
Strength: Maintaining some, and up - A LOT - on others.
Pump: There with some exercises.
Vascularity: Seeing this more than yesterday.
Quality of Training: Still sweating a lot more than usual on the Stepper pre-weights, but upping the pace and managing well . . . Resistance training passed quickly. I was focused and moved from one exercise to the other with purpose. Felt good to be lifting heavier (and looking forward to continuing it in the coming weeks), especially knowing that my fitness will actually improve FASTER, with my body able to get leaner quicker than lifting the lighter weights I was using last year . . . Made up the final 10 minutes of my daily 30 minutes of cardio on the treadmill post-weights. Surprised at well my body handled it - usually my legs don't deal too well with using the treadmill two days in a row, especially if I am doing intervals/efforts like that. My legs felt almost fresh, which was a great feeling, and definitely helped with my good mood . . .
Recovery: It's like I didn't do anything yesterday - no DOMS or minor aches ANYwhere!
Body Composition and Look: 9.8% bodyfat at 111 pounds. From now on there will be NO MORE going above 10% bodyfat!
Other Notes: Tomorrow starts my competition preparation for April (although, given the happenings of the last few days, not sure that I will be competing in THAT specific competition - if I don't, I will choose another around the same time and just have to travel). This time I AM going to diet (not looking forward to that, but it's a necessary evil - if I continue to have no appetite like the last week or so, then it'll be easy), and the aim is 7% bodyfat (if I can physiologically get that low). I'm also going to be returning to my modification of Velocity Training, since the last time I used that programme, I saw great results, not just with fat loss, but with some muscle gain in my deltoids and arms (and a little more muscle - especially since I will be calorie/carbohydrate cycling - in those areas is always welcome). I'll be starting a "competition stack" - just waiting on the final products (although it's not a big deal if I don't start them for another week or so - it will give my body more of a break from supplements, which it really does need).
