"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light not our darkness that frightens us. Actually, who are you not to be? You are a child of God. Your playing small doesn't serve the world. There's nothing enlightened about shrinking so that other people won’t feel insecure around you. We were born to make manifest the glory of God that is within us." - Nelson Mandela
MUSIC VIDEO OF THE DAY
Saliva - I Walk Alone
TRAINING
am
Cardio - Stepper:
20 min @ 12 floors/min
Upper Body (30 sec recovery between sets):
1. Supinated BB Bent Over Rows 5 x 5
2. BB Push Press 5 x 5
3. Flat BB Bench Press 5 x 5
4. Dips 5 x 5
5. Close-Grip BB Bicep Curls 5 x 5
Stretch 22 min.
pm
Cardio 20 min.
COMMENTS
Sleep - Time and Quality: ~7 hours - the longer sleep is NOT helping me.
Mood/Aggression: I've had a migraine since waking, so not as perky and bubbly as yesterday, not bouncing off the walls, but trying to remain upbeat.
Energy: Here and there.
Mental Focus and Clarity: Don't feel much like concentrating on anything today - giving my head the day off thinking (not that will stop it rushing around at a million miles an hour).
Endurance: On the mark.
Strength: Good.
Pump: Despite the lower reps, it was there.
Vascularity: Popping today - liked it
Quality of Training: Cardio was done at a level higher than I have previously done for that time, which was good . . . Resistance training was a Rosie-version of an Upper Body 5x5, LOL. Definition was coming out when training, which is a good thing (need to get a LOT leaner, though!), and seeing the separation in my delts when lifting. Pushed through, despite the migraine . . .
Recovery: I don't feel anything from yesterday, so that's good.
Appetite: I have definitely noticed that I have so much more energy when I am eating in agreement with my body! So, sticking to it. I CAN do this - if not to get leaner, but for my HEALTH!
FIT TIP OF THE DAY
For those just starting out make sure that you get a personal trainer or someone who KNOWS what they are doing to assess you and design you a training programme, so that you start out doing things the RIGHT way, instead of just randomly going in and doing whatever you feel like when you feel like. Your trainer should also explain WHY they have included everything that they have, and ensure that you are using correct form and technique for every exercise (don’t sacrifice your form for weight).
