MUSIC VIDEO OF THE DAY
Janus - If I Were You
TRAINING
am
HIIT Cardio - Run:
a. 4 min jogging
b. 4 x 20 sec sprint/40 sec rest
c. 2 min jogging
Arms/Abs (30 sec recovery between alternate sets):
Alternate Set A -
1. Close-Grip BB Biceps Curls 6 x 10
2. DB Zottoman Curls 6 x 10
Alternate Set B -
3. Flat Close-Grip BB Bench Press 4 x 4-6
4. V-Bar Tricep Push-Down 4 x 6
Alternate Set C -
5. Hanging Straight-Legs Raises (feet to touch bar) 2 x 10
6. V-Sits (on bench) 2 x 15
Post-Weights Cardio - Run (on length of basketball court):
a. 24 x suicides
b. 12 x backwards (up court) and forwards (back)
c. 2 x high knees
Stretch 20 min.
pm
Cardio - Stepper:
10 min @ 12 floors/min.
Full-Body (30 sec recovery between supersets):
Superset A -
1. Weighted Crunches (knees at 90 degree flexion) 2 x 15
2. Hanging Straight-Legs Raises (feet to touch bar) 2 x 5
Superset B -
3. Reverse Curls (on bench) 2 x 15
4. V-Sits (on bench) 2 x 5
Superset C -
5. EZ-Bar Bicep Curls 2 x 20
6. Incline Dips 2 x 20
Superset D -
7. DB Lateral Raises 2 x 15
8. DB Hammer Raises 2 x 5
Superset E -
9. Supinated BB Bent Over Rows 2 x 10
10. Flat BB Bench Press 2 x 10
Superset F -
11. Side-to-side Plyometric Bench Jumps 2 x 15 per side
12. Squat Jumps 2 x 5
COMMENTS
Sleep - Time and Quality: ~8 hours - so NOT cool.
Mood/Aggression: Refreshing. Perky after second resistance session, spring in my step, smiling . . .
Energy: There until ~1730, when I started to feel fatigued - not letting it affect me, though. Started waking up after second dose of Assault pre-pm training, even though eyes still 'tired-heavy-sore'.
Mental Focus and Clarity: There
Stress: Ignoring the knots in my tummy . . .
Joints: Some serious pain going on now - not sure why, honestly.
Endurance: Good.
Strength: Forcing improvements to be made - if I am going to be blah during cardio, then I am going to make up for it with weights!
Pump: Definitely - strong.
Vascularity: Snakes through forearms and hands, even though hands were purple and white. Towards the end of my first resistance session, coming out through anterior deltoids and biceps as well. Definitely present during second resistance session - better than at first.
Quality of Training: Body was dead and an effort to move around the track during HIIT - I have not felt this bad in a long time when running . . . Resistance training was good, despite feeling like I was breaking my left wrist all over again with the heavier weights. HUGE dark rings under eyes . . . Did more suicides and court work post-weights, suffering my knees and lower back in silence - punishment had to be done for the poor HIIT . . . Just because I can (and also because I didn't do my resistance session yesterday), I did double training sessions today, and instead of exhausting myself as I was wanting, I was surprisingly spry and bright-eyed after my second resistance one . . .
FIT TIP OF THE DAY
Fitness can be divided into five health-related components: Body composition, cardiorespiratory fitness, flexibility, muscular strength, and muscular endurance. You need to ensure that you cover ALL aspects of your fitness for your best body and health.
