"If you're uncertain about where the future might lead remember this one, "When we long for life without difficulties, remind us that oaks grow strong in contrary winds and diamonds are made under pressure" - It's not what happens to you that matters. It's what you do with what happens that determines your future." - Nick Smith
TRAINING
HIIT - Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging
Full-Body (1 min recovery between trisets):
Triset A -
1. Stiff-Legged BB Deadlifts (BB to touch floor) 4 x 12
2. V-Bar Close-Grip Seated Rows 4 x 10-12
3. Push-Ups (feet on floor, hands on box) 4 x 10-12
Triset B -
4. DB Hammer Raises 4 x 10
5. DB Lateral Raises 4 x 10
6. Seated DB Rear Raises 4 x 10
Triset C -
7. Dips 4 x 10
8. EZ-Bar Bicep Curls 4 x 10-12
9. Alternate DB Hammer Curls 4 x 10 per side
Triset D -
10. Rope Crunches 4 x 15
11. Reverse Curls (on bench) 4 x 12
12. Bicycle 4 x 20
Post-Weights Cardio - Rollers:
20 min in 39x18 @ 100 rpm
Stretch 28 min.
COMMENTS
Mood/Aggression: Still calm. Staying strong.
Energy: Absolutely!
Endurance: Stunning!
Strength: Full-Body sessions are not about strength.
Pump: Strong - as it generally always is on Full-Body session days.
Quality of Training: HIIT was better than good - my speed endurance is definitely improving. Resistance training was a very full hour, with some grimaces and struggling, but overall well done, walking out of the gym with a smile. Rollers was just to help with recovery afterwards.
Recovery: I am not sore anywhere today
Appetite: My body is definitely an interesting specimen. I've been almost perfect with my nutrition this week (with the exception of my meal pre-bed on Wednesday) and progress has slowed. I have noticed this over the last few months, and even moreso over the last 5-6 weeks. The weeks I make the MOST progress re fat loss is when every second day (usually Monday, Wednesday, Friday, and Sunday) are WAY higher than Maintenance and what everyone else would consider a "cheat"! Ironic. Certainly not the norm or expected, but eh, it works for me, so going to have to work with it.
Body Composition and Look: 115.6 pounds at 9.8% bodyfat. It's not the end of the week yet, I know, but I am going to start having my body composition taken on Fridays (since my competition and most photoshoots fall on a Saturday). So, finally sub-10% bodyfat - and this time I am going to STAY below it, no matter what! Over the last few days I have lost 0.2% bodyfat, 0.2 pounds (although scale weight is not so important), and surprisingly, gained 0.2 inches in my arm girths (with NO change in my arm skinfolds!)
Other Notes: I finish up my current bottle of 7-KE Topical Spray today - meaning that a bottle lasts ~4 weeks at 300mg a day. Not to worry though - I received more 7-KE and LipoBURN (I have missed the LipoBURN) today, so perfect timing.
