"If there is no passion in your life, then have you really lived? Find your passion, whatever it may be. Become it, and let it become you and you will find great things happen FOR you, TO you and BECAUSE of you." - T. Alan Armstrong
TRAINING
Thursday
Back/Chest (30 sec recovery between alternate sets):
Alternate Set A -
1. Supinated BB Bent Over Rows 4 x 10
2. Push-Ups (feet on floor, hands on fists) 4 x 10
Alternate Set B -
3. Reverse Rows 4 x 10
4. Incline DB Bench Press 4 x 10
Stretch 20 min.
Friday
HIIT - Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging
Full-Body (30 sec recovery between alternate sets):
Alternate Set A -
1. Stiff-Legged BB Deadlifts (BB to touch floor) 4 x 12
2. Rope Crunches 4 x 25
Alternate Set B -
3. Alternate Backward Lunges (long stride) 4 x 12 per side
4. Hanging Straight-Leg Raises (feet to touch bar) 4 x 10
Alternate Set C -
5. EZ-Bar Bicep Curls 4 x 20
6. Dips 4 x 10
Alternate Set D -
7. Alternate Hammer Bicep Curls 4 x 20 per side
8. Lateral Raises 4 x 10
Alternate Set E -
9. Plate Hammer Raises 4 x 8-10
10. Behind-the-neck BB Military Press 4 x 8-10
Alternate Set F -
11. Push-Ups (feet on floor, hands on dumbbells) 4 x 10
12. Supinated Lat Pull-Downs 4 x 10
Post-Weights Cardio - Rollers:
20 min in 39x18 @ 104 rpm
Stretch 26 min.
COMMENTS
Sleep - Time and Quality: Nearly a solid eight hours.
Mood/Aggression: Confident and happy with how I am progressing
Energy: Pretty reasonable amount - back to being a bouncy bunny, LOL.
Mental Focus and Clarity: On target.
Libido: High.
Joints: Some grinding in my left elbow, which is interesting.
Endurance: Excellent.
Vascularity: Someone actually commented yesterday that the vascularity in my midsection is starting to be VERY noticeable, especially down my right side.
Quality of Training: Thursday - Since my Back/Chest session is only a short one, I did it after I got back from Chicago. No cardio, since my photoshoot was enough re effort . . . Friday - HIIT was good - back to "normal" re pace. Resistance training was also good. Took a couple of minutes to get going on the rollers after my weights, because my hips and legs are stiff from yesterday . . .
Recovery: Modeling is definitely as hard as training sometimes. My lower back, hips, and calves are aching after yesterday.
Body Composition and Look: As of yesterday, 107.6 pounds at 8.3% bodyfat. So, getting leaner and closer to where I want to be, and today, even after a "binge" last night after training, I can see a 6-pack when I flex. Got told by several people yesterday that the added muscle mass in my arms and deltoids is definitely noticeable, so that was nice, and awesome that my hard work (and let me tell you that it WAS - a LOT!) is showing. Thighs are almost an inch smaller than they were a month ago, which is great, and the definition in my legs is coming out well, too - all thanks to STOPPING ANY work for Legs except for my hamstrings, and plyometrics/bodyweight exercises only (for Full-Body) and the post-weights rollers "spinning" in a small gear.
Other Notes: Yesterday was one interesting day to say the least, LOL. First, I left for Chicago just after 0630, thinking it's enough time to get there by 0900, since the last time I went down it took me well under the time it "should" have, and I knew I might hit "rush hour". Well, I hit rush hour at 0730, lots of roadworks, and got to Katrell for make-up ok enough. Anyways, I left Tony's studio and headed off to meet Dan Ray. Somehow I ended up heading out to INDIANA! Realizing this, I stopped, making me another ~25 minutes from my destination. Turned around and headed back into Chicago, and with the roadworks going on, ended up going into the city centre. I was sitting there, stuck going one way for another half hour, thinking, "please don't get lost in the middle of Chicago!" Eventually found a sidestreet to turn around to head back the way I came - it was ~1130 by this time. But wait - it keeps going, LOL: So, I even eventually got turned around, going the right way. And onto the right street (I was like, "yay!") - or so I thought. I went up and down the street twice, since the address I was supposed to be at wasn't on it. Stopped for more directions, since the ones I had were now pretty much useless. Kept going down the road until it turned into another. Found another Bryn Mawr Ave - went up and down that one, around the block (and several others) trying to find the right place. But no, not there. By now, ~2.5 hours since leaving Tony and Katrell. So, more stopping for directions, only to learn that there are TWO River Roads in that area and THREE different Bryn Mawr Roads and I was on the WRONG one (which I kinda figured). Anyways, got back on track, and to my destination at 1300 (sigh of relief!) It doesn't end there, however. There are TWO lobbies in the Hyatt Regency; the walk-in one on the ground floor and the sign-in one on the first floor (which I learnt Dan calls the SECOND floor). Anyways, so I was there, waiting for Dan. Two hours later and I gave him another call (been doing that re updates on where I was, mortified about getting lost and being late), since we were going to meet in the main lobby. Turns out he's been waiting for those two hours for me in the OTHER lobby! So, interesting doesn't even begin to sum the day up! That aside, it was awesome to finally meet Dan and shoot, since I've been talking to him since before coming to the US. He was really good about everything and all we could do was laugh. Also met Teresa and Summer, two gorgeous ladies competing in the Junior Nationals (good luck to them!), and shot in and around them. With Dan's instruction, I now have my quarter turn posing down and are confident about it, and Summer gave me Bikini "posing" pointers - so a huge thank you to the both of them for that
Lots of laughter, smiles, and fun had overall! Shooting was a blast. Definition and Vascularity started coming out on my last outfit, which was funny, considering I had timed my meals earlier in the day to bring them out for ~1000, LOL. So, a very COMPLETE day by the time I got home (didn't feel like I did ~8 hours worth of driving!) . . . On another positive and happy note, Mondo was sweet enough to send me some more IGF-2 (can't believe I have been this long withOUT it, honestly, since, until the end of my last bottle, I had used it almost without a break for ~3 years!) and I started that again today . . .
