MOTIVATIONAL QUOTE OF THE DAY
"Sometimes you've gotta realize you've done all you can do, you've given all you can give, you've put forth the effort with everything you have…it might be good enough for some, not good enough for others…but as long as you go out knowing that you laid it all on the line…you can't hang your head. Just wait for another day…We make many sacrifices in life…some pay off, some don't…but in the end it's all about our experiences and what we learned along the way. That's what shapes us, that's what inevitably propels us forward and forces us to adapt and grow…It's ok to be scared in the beginning, but as most know…time heals all and the strong will survive…and flourish." - Unknown
"Sometimes you've gotta realize you've done all you can do, you've given all you can give, you've put forth the effort with everything you have…it might be good enough for some, not good enough for others…but as long as you go out knowing that you laid it all on the line…you can't hang your head. Just wait for another day…We make many sacrifices in life…some pay off, some don't…but in the end it's all about our experiences and what we learned along the way. That's what shapes us, that's what inevitably propels us forward and forces us to adapt and grow…It's ok to be scared in the beginning, but as most know…time heals all and the strong will survive…and flourish." - Unknown
TRAINING
It has not been the best of weeks, with EVERYthing and not just training, because I have been as sick as all hell. THREE days off this week - so very NOT pleased, but I HAVE managed to get ALL my resistance training sessions in, albeit juggling my days...
Training completed this week:
Monday
HIIT Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging
Shoulders/Hamstrings (1 min recovery between sets):
1. Behind-the-neck BB Military Press 6 x 12, 12, 8, 8, 8, 6
2. BB Military Press 6 x 10, 10, 8, 8, 8, 8
3. Single-Arm DB Lateral Raises 6 x 12 per side
4. Stiff-Legged BB Deadlift (BB to touch ground) 6 x 8
Post-Weights Cardio:
Recline Bike 20 min @ 100-104 rpm
Sunday was spent in a terrible state (I could barely talk, let alone eat, my throat was so sore and swollen) and I was still awake from when I wanted to be getting up, not able to sleep, up and down constantly all night and morning, so decided to leave my training until I got a break from work in the afternoon (breaks are not scheduled in and not guaranteed, so if I didn't get one in the afternoon, I was going to train after work). I nearly collapsed at work in the morning, and started to feel better in the afternoon, doing my training then.
Tuesday
Recline Bike 10 min @ 110-112 rpm
Arms/Abs (30 seconds recovery between alternate sets and trisets):
Alternate Set A -
1. Close-Grip BB Bicep Curls 4 x 8
2. Dips 4 x 8
Alternate Set B -
3. DB Zottoman Curls 4 x 10
4. V-Bar Tricep Push-Downs 4 x 8
Alternate Set C -
5. Incline DB Bicep Curls 4 x 10
6. Standing DB French Press 4 x 6
Alternate Set D -
7. EZ Bar Bicep Curls 4 x 21s
8. Alternate DB Hammer Curls 4 x 10
TriSet -
9. Hanging Straight-Leg Raises (feet to touch bar) 2 x 10
10. Rope Crunches 2 x 10
11. Knee Ins (on bench) 2 x 10
12. Swissball Crunches (feet on wall, knees at 90 degree angle) 1 x 40
Post-Weights Cardio:
Recline Bike 20 min @ 104-108 rpm
Again, was still awake when I should have been getting up, so left my training to do later. At lunchtime, I started, got on the treadmill, and after two minutes was nearly violently sick (after having been sick THREE times ALREADY that morning - no fun, especially since I do not often throw up), so I stopped. I was not keen to try training again, but I did after I finished work in the evening and managed ok.
Wednesday
OFF
Completely EXHAUSTED from the word "go". Again, sleep pretty much did not happen, and I did not get a break at work, and by the time I had finished, all I wanted to do was go home to bed (I had been using the counter to hold myself up when I was not doing training sessions).
Thursday
Recline Bike 10 min @ 110-114 rpm
Chest/Back (30 seconds recovery between alternate sets):
Alternate Set A -
1. Incline BB Bench Press 4 x 15, 12, 12, 10
2. Supinated BB Bent Over Rows 4 x 10, 8, 8, 8
Alternate Set B -
3. Push-Ups (feet on floor, hands on fists) 4 x 15, 15, 15, 12
4. Seated V-Bar Row 4 x 8
Post-Weights Cardio:
Recline Bike 20 min @ 106-112 rpm
Training was done after work was completed at the end of the day. The shortest training day of the week, so it was ok. I was shattered by the end of it, though.
Friday
OFF
Worked several hours later than I was "supposed" to, shattered at the end of it. I was actually going to let today's training "go", but decided NOT to and did it on Sunday afternoon.
Saturday
OFF
Sunday
Full-Body (30 sec recovery between alternate sets and supersets):
Alternate Set A -
1. Hanging Straight-Leg Raises 4 x 10
2. Rope Crunches 4 x 15
SuperSet A -
3. DB Zottoman Curls 4 x 10
4. Dips 4 x 10
Alternate Set B -
5. Alternate DB Hammer Bicep Curls 4 x 10 per side
6. DB Hammer Curls 4 x 6
Alternate Set C -
7. DB Clean and Press 4 x 10
8. Seated Rear Delt Flyes 4 x 10
Superset B -
9. Side-to-side Medicine Ball Push-Ups 4 x 10
10. Seated V-Bar Row 4 x 6
SupertSet C -
11. Swissball Crunches (feet on wall, knees at 90 degree angle) 4 x 10
12. Swissball Leg Curls 4 x 10
Post-Weights Cardio:
Recline Bike 20 min @ 106-108 rpm
Realized a few things this week - one something I have had in the back of my mind for a while and have actually ALREADY adapted my training for, but needs MORE attention paid to it. The issue pertains to my back - width and thickness is easily added to it, and I have already changed to doing less volume for it, my Chest/Back session the shortest of all my training sessions. However, like Legs, Back is something I am going to have to do only ONCE a week, because my mid to lower back is getting too thick, and I want to slim my waist out and make it smaller (the time it WAS the smallest it has ever been was at the start of August, when I WAS only doing it once a week, but much lighter). So, although I know NOT ideal to be changing my training this close to multiple photoshoots (especially since they are all very important to aspects of my fitness career), training is ALWAYS about experimenting and finding what works BEST for my body, and since my body is responding in different ways than before, training will change with it, to adapt for the progress and results that I WANT.
So, we'll see how this works, back at first thing in the morning training (like last week - that was PERFECT last week!):
Monday - HIIT Cardio + Shoulders/Hamstrings
Tuesday - 10 min Cardio + Arms/Abs
Wednesday - HIIT Cardio
Thursday - 10 min Cardio + Shoulders/Arms/Abs
Friday - Full-Body
Saturday - HIIT Cardio
Sunday - Day OFF
It has not been the best of weeks, with EVERYthing and not just training, because I have been as sick as all hell. THREE days off this week - so very NOT pleased, but I HAVE managed to get ALL my resistance training sessions in, albeit juggling my days...
Training completed this week:
Monday
HIIT Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging
Shoulders/Hamstrings (1 min recovery between sets):
1. Behind-the-neck BB Military Press 6 x 12, 12, 8, 8, 8, 6
2. BB Military Press 6 x 10, 10, 8, 8, 8, 8
3. Single-Arm DB Lateral Raises 6 x 12 per side
4. Stiff-Legged BB Deadlift (BB to touch ground) 6 x 8
Post-Weights Cardio:
Recline Bike 20 min @ 100-104 rpm
Sunday was spent in a terrible state (I could barely talk, let alone eat, my throat was so sore and swollen) and I was still awake from when I wanted to be getting up, not able to sleep, up and down constantly all night and morning, so decided to leave my training until I got a break from work in the afternoon (breaks are not scheduled in and not guaranteed, so if I didn't get one in the afternoon, I was going to train after work). I nearly collapsed at work in the morning, and started to feel better in the afternoon, doing my training then.
Tuesday
Recline Bike 10 min @ 110-112 rpm
Arms/Abs (30 seconds recovery between alternate sets and trisets):
Alternate Set A -
1. Close-Grip BB Bicep Curls 4 x 8
2. Dips 4 x 8
Alternate Set B -
3. DB Zottoman Curls 4 x 10
4. V-Bar Tricep Push-Downs 4 x 8
Alternate Set C -
5. Incline DB Bicep Curls 4 x 10
6. Standing DB French Press 4 x 6
Alternate Set D -
7. EZ Bar Bicep Curls 4 x 21s
8. Alternate DB Hammer Curls 4 x 10
TriSet -
9. Hanging Straight-Leg Raises (feet to touch bar) 2 x 10
10. Rope Crunches 2 x 10
11. Knee Ins (on bench) 2 x 10
12. Swissball Crunches (feet on wall, knees at 90 degree angle) 1 x 40
Post-Weights Cardio:
Recline Bike 20 min @ 104-108 rpm
Again, was still awake when I should have been getting up, so left my training to do later. At lunchtime, I started, got on the treadmill, and after two minutes was nearly violently sick (after having been sick THREE times ALREADY that morning - no fun, especially since I do not often throw up), so I stopped. I was not keen to try training again, but I did after I finished work in the evening and managed ok.
Wednesday
OFF
Completely EXHAUSTED from the word "go". Again, sleep pretty much did not happen, and I did not get a break at work, and by the time I had finished, all I wanted to do was go home to bed (I had been using the counter to hold myself up when I was not doing training sessions).
Thursday
Recline Bike 10 min @ 110-114 rpm
Chest/Back (30 seconds recovery between alternate sets):
Alternate Set A -
1. Incline BB Bench Press 4 x 15, 12, 12, 10
2. Supinated BB Bent Over Rows 4 x 10, 8, 8, 8
Alternate Set B -
3. Push-Ups (feet on floor, hands on fists) 4 x 15, 15, 15, 12
4. Seated V-Bar Row 4 x 8
Post-Weights Cardio:
Recline Bike 20 min @ 106-112 rpm
Training was done after work was completed at the end of the day. The shortest training day of the week, so it was ok. I was shattered by the end of it, though.
Friday
OFF
Worked several hours later than I was "supposed" to, shattered at the end of it. I was actually going to let today's training "go", but decided NOT to and did it on Sunday afternoon.
Saturday
OFF
Sunday
Full-Body (30 sec recovery between alternate sets and supersets):
Alternate Set A -
1. Hanging Straight-Leg Raises 4 x 10
2. Rope Crunches 4 x 15
SuperSet A -
3. DB Zottoman Curls 4 x 10
4. Dips 4 x 10
Alternate Set B -
5. Alternate DB Hammer Bicep Curls 4 x 10 per side
6. DB Hammer Curls 4 x 6
Alternate Set C -
7. DB Clean and Press 4 x 10
8. Seated Rear Delt Flyes 4 x 10
Superset B -
9. Side-to-side Medicine Ball Push-Ups 4 x 10
10. Seated V-Bar Row 4 x 6
SupertSet C -
11. Swissball Crunches (feet on wall, knees at 90 degree angle) 4 x 10
12. Swissball Leg Curls 4 x 10
Post-Weights Cardio:
Recline Bike 20 min @ 106-108 rpm
Realized a few things this week - one something I have had in the back of my mind for a while and have actually ALREADY adapted my training for, but needs MORE attention paid to it. The issue pertains to my back - width and thickness is easily added to it, and I have already changed to doing less volume for it, my Chest/Back session the shortest of all my training sessions. However, like Legs, Back is something I am going to have to do only ONCE a week, because my mid to lower back is getting too thick, and I want to slim my waist out and make it smaller (the time it WAS the smallest it has ever been was at the start of August, when I WAS only doing it once a week, but much lighter). So, although I know NOT ideal to be changing my training this close to multiple photoshoots (especially since they are all very important to aspects of my fitness career), training is ALWAYS about experimenting and finding what works BEST for my body, and since my body is responding in different ways than before, training will change with it, to adapt for the progress and results that I WANT.
So, we'll see how this works, back at first thing in the morning training (like last week - that was PERFECT last week!):
Monday - HIIT Cardio + Shoulders/Hamstrings
Tuesday - 10 min Cardio + Arms/Abs
Wednesday - HIIT Cardio
Thursday - 10 min Cardio + Shoulders/Arms/Abs
Friday - Full-Body
Saturday - HIIT Cardio
Sunday - Day OFF
OTHER NOTES
Body Composition dropped to 8.6% bodyfat this week (even though my nutrition hasn't really changed any), at 112.6 pounds (I actually lost ~10 pounds from Sunday to Wednesday because I was so sick, but "evened" back out later on in the week), making it 0.4% bodyfat loss. Despite that, my girths re bust, waist, and hips are the SAME as last week; the girths that HAVE changed are arms and thighs, my arms getting BIGGER (BOTH of them, so they are still symetrical re size) and my thighs a centimetre SMALLER (yay - now to lose another 1-2 inches off my thighs!). The fat loss has noticeably come from my deltoids and arms, and when I am training, my anterior deltoids are a mess of defined ribbons (big smile). The decrease in thigh girths has likely come from the fact that I have started using the LOWEST resistance on the Recline Bike for my spinning post-weights - if I spin at the same pace at a HIGHER resistance, all I will do is GAIN mass in my legs and that is NOT desirable.
I ran out of my bottle of Erase on Tuesday (and Alpha-T2 on Friday), and on Saturday, my left wrist started hurting again, rather badly, a deep, dull ache that sends a sharp pain through my wrist on certain movements. Right wrist also started niggling, so I have been careful with that as well. So very odd that Erase does for me the complete OPPOSITE of what it does for EVERYone else! But, I have more on the way, making sure to order SEVERAL bottles this time, because I do NOT want to run out!
My body has been under extreme stress this week all round. Within the space of 36 hours (Tuesday morning to Wednesday evening), three strands of my hair had turned completely white (I have always had one silver strand of hair, ever since I was younger, which gets pulled out when it appears, but I have never had MORE than that before) - giving me a "Whoa!" moment, but also making me realize that going a little "easier" on myself re training was not "just an excuse".
So, I still feel terrible, albeit not AS terrible as I was this time last week. But, determined to get back on track this week - no "excuses" for not training or "allowing" myself to "recover"; anything my body needed, it has got this week. Now to get RESULTS!
Two weeks left to get under 8% bodyfat (and lose 1-2 inches from waist, hips, and glutes EACH!) I CAN do this...I CAN!
God Bless You and Keep You, Make His Angels to Shine Down Upon You, and Give You His Peace.
Body Composition dropped to 8.6% bodyfat this week (even though my nutrition hasn't really changed any), at 112.6 pounds (I actually lost ~10 pounds from Sunday to Wednesday because I was so sick, but "evened" back out later on in the week), making it 0.4% bodyfat loss. Despite that, my girths re bust, waist, and hips are the SAME as last week; the girths that HAVE changed are arms and thighs, my arms getting BIGGER (BOTH of them, so they are still symetrical re size) and my thighs a centimetre SMALLER (yay - now to lose another 1-2 inches off my thighs!). The fat loss has noticeably come from my deltoids and arms, and when I am training, my anterior deltoids are a mess of defined ribbons (big smile). The decrease in thigh girths has likely come from the fact that I have started using the LOWEST resistance on the Recline Bike for my spinning post-weights - if I spin at the same pace at a HIGHER resistance, all I will do is GAIN mass in my legs and that is NOT desirable.
I ran out of my bottle of Erase on Tuesday (and Alpha-T2 on Friday), and on Saturday, my left wrist started hurting again, rather badly, a deep, dull ache that sends a sharp pain through my wrist on certain movements. Right wrist also started niggling, so I have been careful with that as well. So very odd that Erase does for me the complete OPPOSITE of what it does for EVERYone else! But, I have more on the way, making sure to order SEVERAL bottles this time, because I do NOT want to run out!
My body has been under extreme stress this week all round. Within the space of 36 hours (Tuesday morning to Wednesday evening), three strands of my hair had turned completely white (I have always had one silver strand of hair, ever since I was younger, which gets pulled out when it appears, but I have never had MORE than that before) - giving me a "Whoa!" moment, but also making me realize that going a little "easier" on myself re training was not "just an excuse".
So, I still feel terrible, albeit not AS terrible as I was this time last week. But, determined to get back on track this week - no "excuses" for not training or "allowing" myself to "recover"; anything my body needed, it has got this week. Now to get RESULTS!
Two weeks left to get under 8% bodyfat (and lose 1-2 inches from waist, hips, and glutes EACH!) I CAN do this...I CAN!
God Bless You and Keep You, Make His Angels to Shine Down Upon You, and Give You His Peace.
