MOTIVATIONAL QUOTE OF THE DAY
"Do what you want to do for YOU." - Nick Smith
For the complete Motivational, review For YOU | WPM Women.
"Do what you want to do for YOU." - Nick Smith
For the complete Motivational, review For YOU | WPM Women.
TRAINING
Been back in training now for a month - this was my second week back doing Maintenance re resistance training; cardio was only ~50% completed for Maintenance, which is not the best, but is going to get better.
Training completed this week:
Shoulders/Hamstrings (1 min recovery between sets - 6 sets per exercise):
1. Behind-the-neck BB Military Press
2. Plate Hammer Raises
3. Single-Arm DB Lateral Raises
4. Stiff-Legged BB Deadlift (BB to touch ground)
Arms/Abs (30 seconds recovery between alternate sets - 4 alternate sets):
Alternate Set A -
1. Close-Grip BB Bicep Curls - a little pain, but in my RIGHT wrist, and only because I sprained it during my boxing pre-weights
2. Dips
Alternate Set B -
3. EZ Bar Bicep Curls - 21s, gritting teeth for the last three sets
4. V-Bar Tricep Push-Downs
Alternate Set C -
5. DB Zottoman Curls - going heavy with these and being ok with it
6. Alternate DB Hammer Curls
Alternate Set D -
7. Rope Crunches
8. Hanging Straight-Leg Raises (toes to touch bar)
Chest/Back (30 seconds recovery between supersets - 4 supersets):
SuperSet A -
1. Supinated BB Bent Over Rows
2. Incline BB Bench Press
SuperSet B -
3. Reverse Rows (feet on bench) - more reps than last week completed each superset
4. Push-Ups (feet on bench, hands on DB)
Full-Body (30 sec recovery between alternate sets and supersets):
Alternate Set A -
1. DB Zottoman Curls 4 x 10
2. Dips 4 x 10
SuperSet A -
3. Alternate DB Hammer Bicep Curls 4 x 10 per side
4. DB Lateral Raises 4 x 10
Alternate Set B -
5. Behind-the-neck BB Military Press 4 x 8
6. BB Military Shoulder Press 4 x 8
Superset B -
7. Push-Ups (on fists) 4 x 10
8. Seated V-Bar Row 4 x 10
Alternate Set C -
9. Rope Crunches 4 x 15
10. Bicycle 4 x 15 per side
Superset C -
11. Reverse Curls (on floor) 4 x 10
12. Alternate Backward Lunges 4 x 10
As with each week over the last month, improving on every session from the same session last week - also decreasing recovery time and changing things up a little. Vascularity and pump give nice definition when I'm lifting weights, and I'm loving the way it looks AND feels.
Cardio hasn't been the best this week, but got all my HIIT sessions in, which is what matters. NEED to start getting my 20 minutes POST-weights in as well, since cardio done at that time makes the MOST difference to my body re leaning.
After this week, I've had to adjust my training schedule yet again, and from next week, I AM returning to my usual first thing in the morning, starting ~4.30am re training, to ensure that I start my day off RIGHT, getting as much as I can done before work, and can better manage an eating schedule with my work demands.
Back to the following re Training Schedule (20-30 minutes stretching on training days done as well, plus 20 minutes of cardio done after EVERY resistance session):
Monday - HIIT Cardio + Shoulders/Hamstrings
Tuesday - 10 min Cardio + Arms/Abs
Wednesday - HIIT Cardio
Thursday - 10 min Cardio + Chest/Back
Friday - HIIT Cardio + Full-Body
Saturday - 20 min Cardio
Sunday - Day OFF
Been back in training now for a month - this was my second week back doing Maintenance re resistance training; cardio was only ~50% completed for Maintenance, which is not the best, but is going to get better.
Training completed this week:
Shoulders/Hamstrings (1 min recovery between sets - 6 sets per exercise):
1. Behind-the-neck BB Military Press
2. Plate Hammer Raises
3. Single-Arm DB Lateral Raises
4. Stiff-Legged BB Deadlift (BB to touch ground)
Arms/Abs (30 seconds recovery between alternate sets - 4 alternate sets):
Alternate Set A -
1. Close-Grip BB Bicep Curls - a little pain, but in my RIGHT wrist, and only because I sprained it during my boxing pre-weights
2. Dips
Alternate Set B -
3. EZ Bar Bicep Curls - 21s, gritting teeth for the last three sets
4. V-Bar Tricep Push-Downs
Alternate Set C -
5. DB Zottoman Curls - going heavy with these and being ok with it
6. Alternate DB Hammer Curls
Alternate Set D -
7. Rope Crunches
8. Hanging Straight-Leg Raises (toes to touch bar)
Chest/Back (30 seconds recovery between supersets - 4 supersets):
SuperSet A -
1. Supinated BB Bent Over Rows
2. Incline BB Bench Press
SuperSet B -
3. Reverse Rows (feet on bench) - more reps than last week completed each superset
4. Push-Ups (feet on bench, hands on DB)
Full-Body (30 sec recovery between alternate sets and supersets):
Alternate Set A -
1. DB Zottoman Curls 4 x 10
2. Dips 4 x 10
SuperSet A -
3. Alternate DB Hammer Bicep Curls 4 x 10 per side
4. DB Lateral Raises 4 x 10
Alternate Set B -
5. Behind-the-neck BB Military Press 4 x 8
6. BB Military Shoulder Press 4 x 8
Superset B -
7. Push-Ups (on fists) 4 x 10
8. Seated V-Bar Row 4 x 10
Alternate Set C -
9. Rope Crunches 4 x 15
10. Bicycle 4 x 15 per side
Superset C -
11. Reverse Curls (on floor) 4 x 10
12. Alternate Backward Lunges 4 x 10
As with each week over the last month, improving on every session from the same session last week - also decreasing recovery time and changing things up a little. Vascularity and pump give nice definition when I'm lifting weights, and I'm loving the way it looks AND feels.
Cardio hasn't been the best this week, but got all my HIIT sessions in, which is what matters. NEED to start getting my 20 minutes POST-weights in as well, since cardio done at that time makes the MOST difference to my body re leaning.
After this week, I've had to adjust my training schedule yet again, and from next week, I AM returning to my usual first thing in the morning, starting ~4.30am re training, to ensure that I start my day off RIGHT, getting as much as I can done before work, and can better manage an eating schedule with my work demands.
Back to the following re Training Schedule (20-30 minutes stretching on training days done as well, plus 20 minutes of cardio done after EVERY resistance session):
Monday - HIIT Cardio + Shoulders/Hamstrings
Tuesday - 10 min Cardio + Arms/Abs
Wednesday - HIIT Cardio
Thursday - 10 min Cardio + Chest/Back
Friday - HIIT Cardio + Full-Body
Saturday - 20 min Cardio
Sunday - Day OFF
OTHER NOTES
Body Composition now up to 9.4% bodyfat, with little changes in body mass - so very NOT cool! Odd though, because despite that, my upper body re arms, delts, and back continues to look better and better, with more definition and vascularity, appearing as if I am gaining MUSCLE mass as opposed to gaining bodyfat. It could just be a mix of everything though, the body composition measurement coming out like that, since I know that I am retaining a little water because of a moisturizer I started using last week (which is weird, because they usually never do that to me). Hmmm...
Another thing that does not make much sense is that at ~1930 every night, even though it's been >70 degrees Farenheit, I have started shivering and don't stop until I have had a really hot shower. My body really does NOT make any sense - given that I was warm at NEGATIVE 20 degrees Farenheit in the snow, running around in short shorts and a t-shirt. Go figure - shrug.
Left wrist is pretty much 99% ok. Just have to be a little careful with my RIGHT wrist this coming week.
Booked all my flights and hotels for my trips to Florida next month. Going by the "worst", considering myself at 9.4% bodyfat regardless, and forcing the pressure to get to 7-8% bodyfat by the NPC Nationals, where I am going to be doing several photoshoots. The changes my body has gone through over the last few months has been a rollercoaster at best, and I am looking forward to being back to being "me", if that makes any sense. As I mentioned to someone recently, I've done the training for sports performance, power, strength, speed, endurance, gains, etc. - now I am just focused on my fitness and continuing to lean out (I REALLY want to get UNDER 8% bodyfat, since, while I have been 8% bodyfat multiple times, I have never been LESS before, and I am DETERMINED to be!)
Very proud to be a Kiwi (I always am!) right now - it's the All Blacks versus France in the Rugby World Cup Final next week. It's going to be a game to watch and remember. C'mon the black and white!!!
So, bring on next week! I am READY AND PREPARED. I have done everything for everyone else - now I'm focusing on me for ME! God Bless!
Body Composition now up to 9.4% bodyfat, with little changes in body mass - so very NOT cool! Odd though, because despite that, my upper body re arms, delts, and back continues to look better and better, with more definition and vascularity, appearing as if I am gaining MUSCLE mass as opposed to gaining bodyfat. It could just be a mix of everything though, the body composition measurement coming out like that, since I know that I am retaining a little water because of a moisturizer I started using last week (which is weird, because they usually never do that to me). Hmmm...
Another thing that does not make much sense is that at ~1930 every night, even though it's been >70 degrees Farenheit, I have started shivering and don't stop until I have had a really hot shower. My body really does NOT make any sense - given that I was warm at NEGATIVE 20 degrees Farenheit in the snow, running around in short shorts and a t-shirt. Go figure - shrug.
Left wrist is pretty much 99% ok. Just have to be a little careful with my RIGHT wrist this coming week.
Booked all my flights and hotels for my trips to Florida next month. Going by the "worst", considering myself at 9.4% bodyfat regardless, and forcing the pressure to get to 7-8% bodyfat by the NPC Nationals, where I am going to be doing several photoshoots. The changes my body has gone through over the last few months has been a rollercoaster at best, and I am looking forward to being back to being "me", if that makes any sense. As I mentioned to someone recently, I've done the training for sports performance, power, strength, speed, endurance, gains, etc. - now I am just focused on my fitness and continuing to lean out (I REALLY want to get UNDER 8% bodyfat, since, while I have been 8% bodyfat multiple times, I have never been LESS before, and I am DETERMINED to be!)
Very proud to be a Kiwi (I always am!) right now - it's the All Blacks versus France in the Rugby World Cup Final next week. It's going to be a game to watch and remember. C'mon the black and white!!!
So, bring on next week! I am READY AND PREPARED. I have done everything for everyone else - now I'm focusing on me for ME! God Bless!
