QUOTE OF THE DAY
"There is no passion to be found in playing small - in settling for a life that is less than the one you are capable of living." - Nelson Mandela
MUSIC VIDEO OF THE DAY
Breaking Benjamin - I Will Not Bow
TRAINING
HIIT Cardio - Rollers:
a. 4 min in 39x18 @ 110 rpm
b. 8 x 20 sec effort/10 sec easy in 39x17 (rpm N/A during efforts)
c. 4 min in 39x17 @ 110 rpm
d. 8 x 20 sec effort/10 sec easy in 39x16 (rpm N/A during efforts)
e. 4 min in 39x16 @ 110 rpm
Stretch 20 min.
COMMENTS
Sleep - Time and Quality: Still over sleeping and feeling like I want to KEEP sleeping - this needs to end NOW!
Mood/Aggression: Wondering what the hell is going on . . . And working through it . . .
Energy: I still feel absolutely shattered . . .
Endurance: Fine.
Quality of Training: Not all that was planned, but intense enough . . . Might attempt my resistance training session a bit later . . .
Recovery: I feel like I was the one who just walked 550 kilometres in a little under a week, and not my younger sister!
Body Composition and Look: I see and feel all the areas that need improving ASAP!
Other Notes: Actually, come to think of it, started back on IGF-2 recently, at full dosage and not only the first thing I have been using for the last month - that could affect my energy a little the first week back on it . . .
Competition Notes: Eight weeks until competition - the "last minute" has been and gone . . .
FIT TIP OF THE DAY
If you want to gain muscle, you need to EAT for it! Next to resistance training, nutrition is the most important factor in the achievement of gaining muscle mass. For muscle accretion to occur, one must have a net positive energy balance of ~15% above maintenance, a moderate to high carbohydrate intake (55-60% total daily energy) to fuel resistance sessions, optimal protein intake (25-30% total daily energy) to ensure protein synthesis, and an adequate fat intake (15-20% total daily energy) to prevent testosterone levels falling.
"There is no passion to be found in playing small - in settling for a life that is less than the one you are capable of living." - Nelson Mandela
MUSIC VIDEO OF THE DAY
Breaking Benjamin - I Will Not Bow
TRAINING
HIIT Cardio - Rollers:
a. 4 min in 39x18 @ 110 rpm
b. 8 x 20 sec effort/10 sec easy in 39x17 (rpm N/A during efforts)
c. 4 min in 39x17 @ 110 rpm
d. 8 x 20 sec effort/10 sec easy in 39x16 (rpm N/A during efforts)
e. 4 min in 39x16 @ 110 rpm
Stretch 20 min.
COMMENTS
Sleep - Time and Quality: Still over sleeping and feeling like I want to KEEP sleeping - this needs to end NOW!
Mood/Aggression: Wondering what the hell is going on . . . And working through it . . .
Energy: I still feel absolutely shattered . . .
Endurance: Fine.
Quality of Training: Not all that was planned, but intense enough . . . Might attempt my resistance training session a bit later . . .
Recovery: I feel like I was the one who just walked 550 kilometres in a little under a week, and not my younger sister!
Body Composition and Look: I see and feel all the areas that need improving ASAP!
Other Notes: Actually, come to think of it, started back on IGF-2 recently, at full dosage and not only the first thing I have been using for the last month - that could affect my energy a little the first week back on it . . .
Competition Notes: Eight weeks until competition - the "last minute" has been and gone . . .
FIT TIP OF THE DAY
If you want to gain muscle, you need to EAT for it! Next to resistance training, nutrition is the most important factor in the achievement of gaining muscle mass. For muscle accretion to occur, one must have a net positive energy balance of ~15% above maintenance, a moderate to high carbohydrate intake (55-60% total daily energy) to fuel resistance sessions, optimal protein intake (25-30% total daily energy) to ensure protein synthesis, and an adequate fat intake (15-20% total daily energy) to prevent testosterone levels falling.
