"The future belongs to God, and it is only he who reveals it...The secret is here in the present. If you pay attention to the present, you can improve upon it. And, if you improve on the present, what comes later will also be better." - Seer, The Alchemist (Paulo Coelho)
TRAINING
HIIT - Run:
a. 4 min jogging
b. 8 x 20 sec sprint/10 sec easy
c. 4 min jogging
Shoulders/Arms/Abs (1 min recovery between trisets):
Triset A -
1. Behind-the-neck BB Military Press 4 x 10
2. BB Military Press 4 x 10
3. Single-Arm DB Lateral Raises 4 x 10 per side
Triset B -
4. Dips 4 x 10
5. EZ-Bar Bicep Curls 4 x 10
6. Alternate DB Hammer Curls 4 x 10 per side
Triset C -
7. Rope Crunches 4 x 12
8. Hanging Straight-Leg Raises 4 x 10
9. Side Plank 4 x 30 sec per side
Post-Weights Cardio - Rollers:
20 min in 39x18 @ 100 rpm
Stretch 20 min.
COMMENTS
Sleep - Time and Quality: Just under three hours. Couldn't get back to sleep after waking either.
Mood/Aggression: Up and down, as it has been all week. Smiles and positivity though, between the bouts of extreme aggression.
Energy: Took me a few hours after waking to really feel any energy, but once training was done, I have been bouncing around unable to be still.
Stress: High.
Endurance: Great.
Strength: This session was not about strength - like the rest of the week.
Pump: Strong from the start.
Vascularity: ~10 minutes of intense cardio pre-weights seems to elicit the best vascularity during my resistance sessions.
Quality of Training: HIIT was ok. Struggled quite a bit though, with the sharp pain in my right side under right breast throughout, the last four minutes favouring my right foot, almost limping because sharp pain was shooting through it. Made it shorter, since my legs have been taking a while to recover this week, and I don't want to chance them appearing puffy or holding water tomorrow . . . Resistance session was fine. Had to drop my weights for the last couple of sets of Triset A, a headache setting in during Triset C . . . Rollers was definitely recovery afterwards . . .
Recovery: Hope I am all good tomorrow.
Body Composition and Look: Looking the leanest I have been in a long time. Definitely the leanest I have ever been at such a body mass - the additional muscle mass is evident. Definitely look better golden as well. Definition in upper body was coming out nicely during resistance training. Midsection is almost flat, and hips are popping. I can still get leaner, though - that WILL come.
Other Notes: First photoshoot of the year tomorrow - looking forward to it; going to be fun
