"Any change, any loss, does not make us victims. Others can shake you, surprise you, disappoint you, but they can't prevent you from acting, from taking the situation you're presented with and moving on. No matter where you are in life, no matter what your situation, you can always do something. You always have a choice and the choice can be power." - Blaine Lee
TRAINING
Session 1
Cardio - Run:
3 miles @ 4 min/km pace
Back (1 min recovery between sets):
1. Supinated BB Bent Over Rows 6 x 10
2. Reverse Rows (feet on bench) 6 x 8
3. Supinated Lat Pull-Downs 6 x 8
Post-Weights Cardio - Rollers:
20 min in 39x17 @ 106-112 rpm
Stretch 27 min.
Session 2
Chest (1 min recovery between sets):
1. Flat BB Bench Press 6 x 8, 8, 6, 6, 6, 6
2. Incline DB Bench press 6 x 8, 8, 6, 6, 6, 6
3. Push-Ups (hands on swissballs, feet on bench) 6 x 10, 10, 10, 10, 6, 6
Post-Weights Cardio - Treadmill:
a. 1 min @ 14.4 km/hr / 30 sec rest
b. 5 x 1 min @15.2 km/hr / 30 sec rest
c. 1 x 1 min @ 16 km/hr
COMMENTS
Sleep - Time and Quality: ~5 hours.
Mood/Aggression: On a roll, baby!
Energy: Leaps and bounds, training wanting to go on and on . . .
Stress: A never-ending high these days - training and nutrition being on track helps relieve it a little, though.
Endurance: Awesome!
Strength: Better than last week.
Pump: Reasonable.
Vascularity: Definitely improving gradually - going to be awesome when I'm lean lean again
Quality of Training: 3-mile run was great - not as fast as the one not so long ago, but definitely better than what they have been. Running again makes a difference and it's nice to feel like I can perform again. Started tasting blood from ten minutes on, but it wasn't an issue . . . Back resistance training was good. Doing the heavier back lifts, focusing on using supinated grips makes more of a difference for my biceps re mass and definition than doing biceps' exercises, and since I don't want any more width in my back, I'm fine doing this . . . Rollers session post-weights was good as well, and I could have kept ON going . . . A little weaker in the last couple of sets for each exercise in my second resistance session, but legs felt great after the treadmill . . .
Recovery: My hamstrings are suffering badly from Monday - painful with everything it seems BUT running and cycling. Some small issues with my lower back as well, and last night every small twist and turn had my vertebrae cracking and creaking against each other.
Body Composition and Look: Upper body from hips up is starting to look semi-decent.
