QUOTE OF THE DAY
"Don't feed the negative habits. Eradicate them! We need to BREAK THROUGH old patterns and replace them with new POSITIVE, EMPOWERING habits. Create new challenges, set new standards for yourself. Live Life Well!!" - Nicole Acker
MUSIC VIDEO OF THE DAY
Sevendust - Redefine
Awesome movie - one of (if not THE) Jet Li's best! One of my favourite actors, he can act volumes with his eyes alone - truly one of the greats!
TRAINING
HIIT Cardio:
a. 4 min jogging
b. 8 x 20 sec sprint/40 sec rest
c. 4 min jogging
Stretch 10 min.
Shoulders (1 min recovery between supersets/trisets):
Superset A -
1. Behind-the-neck Military Press 4 x 12, 10, 8, 6
2. Single-Arm DB Lateral Raises 4 x 12, 10, 8, 6 per arm
Superset B -
3. BB Military Press 4 x 12
4. DB Hammer Raises 4 x 6
Triset -
5. DB Clean and Press 2 x 12
6. DB Lateral Raises 2 x 12
7. Seated DB Rear Raises 2 x 12
Superset C (no recovery between supersets) -
8. Rope Crunches 2 x 15
9. Plank 2 x 1 min
Post-Weights Cardio - Stepper:
20 min @ 12 floors/min
Stretch 10 min.
COMMENTS
Sleep - Time and Quality: All the extra sleep I have had the last couple of days must have 'filled' me up, LOL - I was still bright, bubbly, and wide-eyed when I should have been passed out cold. Ended up falling asleep for ~2 hours, perky and ready for the day.
Mood/Aggression: Good - gathering myself for the day.
Energy: Should have used that nervous energy yesterday, LOL. Energy today is great too - more focused, though.
Mental Focus and Clarity: Training is done, so now it's time to settle into some work.
Stress: Elevated.
Libido: When my stress levels get above a certain level, I have no interest in this - otherwise, no worries.
Joints: My right wrist had sharp pains yesterday. This morning, just lying in bed (yes, watching episodes of Basilisk, as I tried to fall asleep), my left wrist started twinging sharply, and this has continued throughout the day, with it feeling like it did not long after I got my cast off it during Post-Weights Cardio. Definitely hope the Erase starts working its magic by the end of the week!
Endurance: Great.
Strength: Same weights for the most part as last week, but for more reps, so improvement.
Pump: Strong.
Vascularity: Getting to be pretty good - in fact, got told the other day that I'm starting to get "double" veins through my chest and deltoids appearing that I've never had before.
Quality of Training: HIIT was not like last week. Whilst my sprints re time covered about the same distance each time, I could feel myself faltering on the last two efforts, and between them my heart was pounding so fast it felt like it was going to burst right through my chest! . . . Resistance training was good. Gritting my teeth and pushing through any wrist pain . . . Post-Weights Cardio was an effort for the last few minutes with my wrist pain, and right foot also felt weird . . .
Recovery: Excellent!
Appetite: Being out of control is NOT an option!
Body Composition and Look: Even after only 1-2 days of being back on Erase and Shred Matrix I can already feel and see the difference!
Other Effects: Definitely sensitive to Beta-Alanine when not using Rhodiola Rosea, feeling the tingles ~10 minutes after dosing Assault, lasting until I start training . . . Also, have almost a month off stimulants seems to have made me slightly sensitive to starting back on them again (re Shred Matrix stacked with Alpha-T2), which is very interesting - and GOOD (I don't consider either Alpha-T2 or Shred Matrix to be strong stimulants, but if being sensitive to them makes them more effective, then I don't mind) . . .
FIT TIP OF THE DAY
You cannot follow a generic exercise plan and hope that it gets results. Whilst there are general principles that everyone should follow re training, the BEST way to get results is to have a training programme designed specifically for YOU, individualized based on not just your goals (i.e. fat loss, fitness, muscle gain, recomp, etc.), but your NEEDS (i.e. flexibility, injuries, muscle imbalances, weaknesses, etc.) as well.
"Don't feed the negative habits. Eradicate them! We need to BREAK THROUGH old patterns and replace them with new POSITIVE, EMPOWERING habits. Create new challenges, set new standards for yourself. Live Life Well!!" - Nicole Acker
MUSIC VIDEO OF THE DAY
Sevendust - Redefine
Awesome movie - one of (if not THE) Jet Li's best! One of my favourite actors, he can act volumes with his eyes alone - truly one of the greats!
TRAINING
HIIT Cardio:
a. 4 min jogging
b. 8 x 20 sec sprint/40 sec rest
c. 4 min jogging
Stretch 10 min.
Shoulders (1 min recovery between supersets/trisets):
Superset A -
1. Behind-the-neck Military Press 4 x 12, 10, 8, 6
2. Single-Arm DB Lateral Raises 4 x 12, 10, 8, 6 per arm
Superset B -
3. BB Military Press 4 x 12
4. DB Hammer Raises 4 x 6
Triset -
5. DB Clean and Press 2 x 12
6. DB Lateral Raises 2 x 12
7. Seated DB Rear Raises 2 x 12
Superset C (no recovery between supersets) -
8. Rope Crunches 2 x 15
9. Plank 2 x 1 min
Post-Weights Cardio - Stepper:
20 min @ 12 floors/min
Stretch 10 min.
COMMENTS
Sleep - Time and Quality: All the extra sleep I have had the last couple of days must have 'filled' me up, LOL - I was still bright, bubbly, and wide-eyed when I should have been passed out cold. Ended up falling asleep for ~2 hours, perky and ready for the day.
Mood/Aggression: Good - gathering myself for the day.
Energy: Should have used that nervous energy yesterday, LOL. Energy today is great too - more focused, though.
Mental Focus and Clarity: Training is done, so now it's time to settle into some work.
Stress: Elevated.
Libido: When my stress levels get above a certain level, I have no interest in this - otherwise, no worries.
Joints: My right wrist had sharp pains yesterday. This morning, just lying in bed (yes, watching episodes of Basilisk, as I tried to fall asleep), my left wrist started twinging sharply, and this has continued throughout the day, with it feeling like it did not long after I got my cast off it during Post-Weights Cardio. Definitely hope the Erase starts working its magic by the end of the week!
Endurance: Great.
Strength: Same weights for the most part as last week, but for more reps, so improvement.
Pump: Strong.
Vascularity: Getting to be pretty good - in fact, got told the other day that I'm starting to get "double" veins through my chest and deltoids appearing that I've never had before.
Quality of Training: HIIT was not like last week. Whilst my sprints re time covered about the same distance each time, I could feel myself faltering on the last two efforts, and between them my heart was pounding so fast it felt like it was going to burst right through my chest! . . . Resistance training was good. Gritting my teeth and pushing through any wrist pain . . . Post-Weights Cardio was an effort for the last few minutes with my wrist pain, and right foot also felt weird . . .
Recovery: Excellent!
Appetite: Being out of control is NOT an option!
Body Composition and Look: Even after only 1-2 days of being back on Erase and Shred Matrix I can already feel and see the difference!
Other Effects: Definitely sensitive to Beta-Alanine when not using Rhodiola Rosea, feeling the tingles ~10 minutes after dosing Assault, lasting until I start training . . . Also, have almost a month off stimulants seems to have made me slightly sensitive to starting back on them again (re Shred Matrix stacked with Alpha-T2), which is very interesting - and GOOD (I don't consider either Alpha-T2 or Shred Matrix to be strong stimulants, but if being sensitive to them makes them more effective, then I don't mind) . . .
FIT TIP OF THE DAY
You cannot follow a generic exercise plan and hope that it gets results. Whilst there are general principles that everyone should follow re training, the BEST way to get results is to have a training programme designed specifically for YOU, individualized based on not just your goals (i.e. fat loss, fitness, muscle gain, recomp, etc.), but your NEEDS (i.e. flexibility, injuries, muscle imbalances, weaknesses, etc.) as well.
