"Nothing shapes your life more than the commitments you choose to make. Your commitments can develop you or they can destroy you, but either way, they will define you." - Rick Warren
TRAINING
Session 1
Cardio - Run:
1.5 miles @ 4.2 min/km pace
Shoulders/Hamstrings (1 min recovery between sets/supersets):
1. Single-Arm DB Lateral Raises 4 x 12 per side
2. Single-Leg DB Deadlifts 4 x 10 per side
Superset -
3. Plate Hammer Raises 4 x 8
4. Seated DB Rear Raises 4 x 8
Post-Weights Cardio - Rollers:
20 min in 39x18 @ 100 rpm
Stretch 25 min.
Session 2
Cardio - Run:
1.5 miles @ 4.2 min/km pace
Arms/Abs (1 min recovery between supersets):
Superset A -
1. Hanging Straight-Leg Jackknifes 4 x 6
2. Rope Crunches 4 x 12
Superset B -
3. Close-Grip BB Bicep Curls 4 x 15, 12, 10, 8
4. Weighted Dips 4 x 6
Superset C -
5. Incline DB Bicep Curls 4 x 8
6. Flat Close-Grip BB Bench Press 4 x 6
Superset D -
7. Alternate DB Bicep Curls 4 x 10 per side
8. V-Bar Tricep Push-Down 4 x 6
Post-Weights Cardio - Rollers:
20 min in 39x18 @ 100 rpm
COMMENTS
Mood/Aggression: Smiles!
Energy: The body is an amazing thing - it will do anything that the mind tells it to.
Mental Focus and Clarity: My mind is on full idea-mode today, thoughts flowing
Endurance: Great.
Strength: Making strides re strength with Single-Arm DB Lateral Raises and Close-Grip BB Bicep Curls - pleased.
Pump: Not so much for the first resistance session. Strong during second resistance session.
Vascularity: Good - it's hanging around all the time now, like when I was using PES' AnaBeta-01.
Quality of Training: My first session was about completing what I didn't do yesterday - not a "catch up" session, since I already planned on doing TWO training blocks today. Run pre-weights was good - pace still staying reasonable. Resistance session was good - noticing physical changes (or maybe now that I am back to wearing tank tops instead of t-shirts I am just noticing it more?) re definition in upper body better than ever. Recovery on the rollers afterwards . . . Second session was good, even though I was close to being sick during my 1.5 miles. Feeling the burn in my abs during Superset A. Progressing with Superset B - adding more reps to Close-Grip BB Bicep Curls at a heavier weight, and getting back to an acceptable weight with Weighted Dips. Struggling as the session went on, my body really heated and at times light-headed, but pushing through. Finishing off with the rollers . . .
Recovery: The rollers after everything else is definitely making a difference, so I'm going to keep on with this.
Appetite: You have no idea how much I am looking forward to my post-training meal after my second session today!
Body Composition and Look: Rear delts are coming out well. In fact, the extra muscle mass and definition in my deltoids is one of the most noticeable physique changes I have made over the last few weeks.
