"Life throws you in many different directions, it's up to you how you handle these challenges and to move forward in your life might be the hardest/scariest thing you may face, but once you take that first step everything changes for the better!" - Sascha Martinelli
TRAINING
Session 1
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 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 10-12
11. Reverse Curls (on bench) 4 x 10
12. Bicycle 4 x 20
Post-Weights Cardio - Rollers:
20 min in 39x18 @ 100 rpm
Stretch 33 min.
Session 2
Cardio - Rollers:
20 min in 39x18 @ 100 rpm
COMMENTS
Sleep - Time and Quality: ~4 hours. Woke refreshed.
Mood/Aggression: Knowing that I can inspire others and be a blessing to them brings a smile.
Energy: Training was done at what I felt was a slow pace, feeling drained, but the energy is actually there.
Endurance: Great.
Strength: Full-Body sessions are NOT about strength, and as long as it is intense, weights used are IRrelevant.
Pump: Interesting - strong at times, but not always, on and off.
Vascularity:
Quality of Training: Session 1 - HIIT was so-so, with my body feeling dead, my legs like wood, my arms and back doing the running, legs just moving in response. Resistance session was fine, set and determined to complete it with nothing left at the end, which was close to what happened, finishing with a burn. Rollers as recovery for my legs afterwards . . . Session 2 - Getting that extra active recovery session in there, not just for my body, but my mind as well, for whilst my body will be there, my mind will be meditating . . .
Recovery: The 2-a-day resistance sessions - no matter how short - definitely take more out of me than just doing a cardio session as my second session. I'm going to have to limit the 2-a-day resistance sessions to ~2 a week, with the other 1-3 2-a-day training sessions cardio.
Appetite: Had an interesting conversation re nutrition with someone today. Truth be told, I never have and still don't follow any specific diet. Instead, I take parts of many principles and diets and amalgamate them into something individual to ME, doing everything and nothing, if you can understand that. Even though my nutrition is not as terrible as it has been in the past, it's still a work in progress, but working more WITH my body than against it, and a never-ending learning process for me. Too many people get caught up in following this diet or that one, but in the end I don't believe that what you do matters, as long as what you do works for YOU, optimal and effective in achieving your goals and meeting your needs.
Body Composition and Look: Even though my scale weight has not changed much over this week, I am definitely leaner, noticing it the most in my midsection, lower back, and hips. Positive that I will be sub-10% bodyfat by the end of the week!
