QUOTE OF THE DAY
"We all have dreams. But in order to make our dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort. The person who makes a success of living is the one who sees his goal steadily and aims for it unswervingly. That is dedication." - Walt Ostarly
MUSIC VIDEO OF THE DAY
Three Days Grace - Life Starts Now
TRAINING
HIIT Cardio:
a. 4 min jogging
b. 4 x 20 sec sprint/40 sec rest
c. 4 min jogging
d. 4 x 20 sec sprint/40 sec rest
e. 4 min jogging
Stretch 10 min.
Shoulders (1 min recovery between supersets/trisets):
Superset A -
1. Behind-the-neck Military Press 4 x 8-10
2. Single-Arm DB Lateral Raises 4 x 8-10 per arm
Superset B -
3. BB Military Press 4 x 10
4. DB Lateral Raises 4 x 10
Triset -
5. DB Clean and Press 2 x 10
6. DB Hammer Raises 2 x 8
7. Seated DB Rear Raises 2 x 10
Superset C (no recovery between supersets) -
8. Hanging Straight-Leg Raises (toes to touch bar above head) 2 x 10
9. Plank 2 x 1 min
Post-Weights Cardio 20 min.
Stretch 16 min.
COMMENTS
Sleep - Time and Quality: ~5 hours.
Mood/Aggression: The BEST today - huge smiles and thanks to Walt!
Energy: I've been running around the house with excitement! Definitely have energy - although training efforts could suggest otherwise, LOL.
Endurance: Good.
Strength: Increasing the weights and making sure progress was made on all fronts from last week.
Pump: In anterior delts.
Vascularity: Stunning - now THIS is what I want for photoshoots and always!
Quality of Training: Had to split my sprints into two sets this morning my body was that 'off'. Sprints were still done at 100%, and still covered the same distance each time, but between them I was suffering a lot more than usual. Did 20 minutes, though, and going to keep it at that from now on . . . Resistance training was fun, but not. Fun, because I went up in weights. Not, because my left anterior deltoid was in PAIN. But, pushed through . . . Post-Weights Cardio is going to have to become a regular occurrence after 4/5 resistance sessions from now on, for ~20 minutes . . .
Appetite: Walt says that, "Doing a nutrition plan nearly right and doing it exactly right is usually the difference between success and failure." Whilst that may not be the case for everyone, and not for me to get into competition condition, it IS going to be more important than ever for my health and for me to get into the condition I want to be in!
Other Notes: I have realized just how important this is, and I am building my support network: Sponsors, mentors, supporters, photographers, etc. I have been inspired, motivated, and encouraged by many individuals, and I am grateful to all of them for their belief in me.
Competition Notes: ~8 weeks until competition - I am NOT counting the week pre-competition, because that is strictly for competition-specific preparation, and I should ALREADY be in competition shape 2-3 weeks out. I definitely want to win my Pro card in THIS competition, but it's not just about that, or doing better than last time anymore - there is a LOT riding on this competition in more ways than one!
FIT TIP OF THE DAY
High stress can lead to increased cortisol levels. Studies have shown a negative correlation between cortisol and total testosterone, with an increase in cortisol associated with a decrease in total testosterone, a combination that can make it difficult to optimize fat loss. Therefore, to maintain optimal cortisol and testosterone levels, managing stress levels becomes essential, and decreasing stress will in turn decrease the cortisol levels in your body, allowing you to lose fat more efficiently.
