MOTIVATIONAL QUOTE OF THE DAY
"My mind, body and spirit are strong...I choose to be unstoppable...I act in spite of my fears...Each day I am getting stronger..."
For the complete Motivational, review Strength | WPM Women.
"My mind, body and spirit are strong...I choose to be unstoppable...I act in spite of my fears...Each day I am getting stronger..."
For the complete Motivational, review Strength | WPM Women.
TRAINING
Still sick this week. And work has been hell - long hours and continuous ups and downs. I've had three days off again this week, and what training has been done, although lower volume than last week, has pushed me to the limit. Having so many days OFF is FAR from ideal and caused repetitive mental beatings, so that my mind is just as battered as my body feels!
Training completed this week:
Monday
Shoulders/Hamstrings (1 min recovery between sets):
1. Behind-the-neck BB Military Press 6 x 12, 10, 8, 8, 8, 6
2. BB Military Press 6 x 10, 8, 8, 8, 8, 8
3. Single-Arm DB Lateral Raises 6 x 10 per side
4. Stiff-Legged BB Deadlift (BB to touch ground) 6 x 12
Post-Weights Cardio:
Recline Bike 20 min @ 106-110 rpm
I was waking up every hour, after going to sleep ~0100 (possible because I did a Full-Body resistance session the afternoon/evening before). Instead of getting up at 0400, I "let" myself keep drifting in and out of sleep until 0530, which left no time for my HIIT Run before heading to the gym at 0600. Instead, I spent 20 minutes in the dry sauna after post-weights cardio, stretching - also to help clear my head, since it felt like someone was playing the drums in it.
Tuesday
Recline Bike 10 min @ 106-110 rpm
Arms/Abs (30 sec recovery between supersets):
SuperSet A -
1. Swissball Crunches (feet on wall, knees at 90 degree angle) 4 x 20
2. Plank 4 x 1 min
SuperSet B -
3. Close-Grip BB Bicep Curls 2 x 6
4. Dips 2 x 8
SuperSet C -
5. DB Bicep Curls 2 x 8
6. Dips 2 x 8
Superset D -
7. DB Zottoman Curls 4 x 8
8. V-Bar Tricep Push-Downs 4 x 8
SuperSet E -
9. Incline DB Bicep Curls 4 x 10
10. DB French Press 4 x 5
SuperSet F -
11. EZ-Bar Bicep Curls 2 x 21s
12. Alternate DB Hammer Bicep Curls 2 x 10
SuperSet G -
13. Hanging Straight-Leg Raises (feet to touch bar) 2 x 10
14. Knee Ins (on bench) 2 x 10
Post-Weights Cardio:
Recline Bike 20 min @ 104-110 rpm
Did not get to sleep until close to 0400 on Monday night/Tuesday morning, waking every 30-60 minutes until I finally got up ~0830, in time to shower, shovel down breakfast, and head off to work for a 0900 start. All which meant that training had to be done AFTER work. I was weaker today, right wrist causing quite a lot of issues (forgot my wrist strap in my rush to get to work), but adapted and did what I could to make the resistance session as intense as possible despite that and the fact that I was rather shattered BEFORE starting training.
Wednesday
HIIT Run:
a. 4 min jogging
b. 12 x 10 min sprint/10 sec easy
32 x Suicides (on a basketball court)
More sleeping issues - did not get to sleep until ~0500 (when I should have been getting UP for training!) Slept until 0841, so another mad dash to egt ready for work, meaning training waited until AFTER work again. Went outside and did my sprints, simply because I HATE treadmills, and if I can, will no longer use them! After my sprints were done I came back inside though, because I get bitten and eaten like hell (you could see the welts on my back and shoulders when I came inside, even though I'd only been out there for 10 minutes!) when I have exposed skin outside when it gets close to and after dark (don't ask me why - insects have always loved me, no matter what I do or use to stop them; GRRRRR). Finished off my session upstairs on the basketball court doing suicides (because I wanted to be running). Went and sat in the dry sauna again today, as a nice "recovery", stretching in there.
Thursday
OFF
More broken and odd sleep. Did not get up for early training as I had only just fallen asleep ~0400, even though I woke every ~30 minutes until ~0800, when I just said "screw it" and got up. Close to the end of work, the main water pipe ruptured, closing down the facility, so no resistance training session done - I decided to make it my "Day Off" this week and left it at that.
Friday
OFF
Broken sleep, waking at 0800, having to deal with work issues all day. Exhausted mentally and exhausted by the end of the day, just wanting to get home and "calm down".
Saturday
Recline Bike 10 min @ 110-112 rpm
Shoulders/Arms/Abs (1 min recovery between trisets):
TriSet A -
1. Rear Delt Flyes 3 x 15, 12, 10
2. Seated DB Shoulder Press 3 x 10, 10, 8
3. DB Lateral Raises 3 x 12, 12, 10
TriSet B -
4. Incline DB Bicep Curls 3 x 12
5. Incline Dips 3 x 10
6. Alternate DB Hammer Curls 3 x 15 per side
TriSet C -
7. Swissball Crunches (feet on wall, knees at 90 degree angle) 3 x 25
8. Deadbug (on floor) 3 x 10
9. Plank 3 x 1 min
Post-Weights Cardio:
Recline Bike 20 min @ 106-110 rpm
For the first time all week, I fell asleep early and slept UNinterrupted until ~0800. Still had to do training after work, since I start at 0900 (yes, even on Saturday). The first week back doing a Shoulders/Arms/Abs session. Since I still want a "shorter" training session a week, I did only nine sets, albeit trisets, and it still took me ~40 minutes to complete. Good session though, even though my right wrist was still giving me trouble. Going to be back to Rope Crunches next week - I definitely NEED the WEIGHTED abwork.
Sunday
OFF
I WAS going to do a Full-Body session today (like last week), but did not want to have the broken sleep that I had all through last week (likely because of the evening training sessions), wanting - and NEEDING - to get up tomorrow at 0400 to do my HIIT Run and then go to the gym at 0600!
So, not a lot of volume this week, and more days off than I should have had. Very disappointed and frustrated with myself. Only one HIIT session (and boy did that kill me - so much that I came inside and finished off with suicides, which didn't help my legs, LOL) - definitely notice the difference withOUT my THREE HIIT sessions done SPRINTING. Resistance training suffering as well this week. WTF?! NO EXCUSES! No matter WHAT else is going on, TRAINING HAS TO HAPPEN, PERIOD!!! NO EXCUSES!
There is NO room for ANY error or "allowances" over the next week. Even if it KILLS me, training HAS to and WILL be done as I want it done!!!
Still sick this week. And work has been hell - long hours and continuous ups and downs. I've had three days off again this week, and what training has been done, although lower volume than last week, has pushed me to the limit. Having so many days OFF is FAR from ideal and caused repetitive mental beatings, so that my mind is just as battered as my body feels!
Training completed this week:
Monday
Shoulders/Hamstrings (1 min recovery between sets):
1. Behind-the-neck BB Military Press 6 x 12, 10, 8, 8, 8, 6
2. BB Military Press 6 x 10, 8, 8, 8, 8, 8
3. Single-Arm DB Lateral Raises 6 x 10 per side
4. Stiff-Legged BB Deadlift (BB to touch ground) 6 x 12
Post-Weights Cardio:
Recline Bike 20 min @ 106-110 rpm
I was waking up every hour, after going to sleep ~0100 (possible because I did a Full-Body resistance session the afternoon/evening before). Instead of getting up at 0400, I "let" myself keep drifting in and out of sleep until 0530, which left no time for my HIIT Run before heading to the gym at 0600. Instead, I spent 20 minutes in the dry sauna after post-weights cardio, stretching - also to help clear my head, since it felt like someone was playing the drums in it.
Tuesday
Recline Bike 10 min @ 106-110 rpm
Arms/Abs (30 sec recovery between supersets):
SuperSet A -
1. Swissball Crunches (feet on wall, knees at 90 degree angle) 4 x 20
2. Plank 4 x 1 min
SuperSet B -
3. Close-Grip BB Bicep Curls 2 x 6
4. Dips 2 x 8
SuperSet C -
5. DB Bicep Curls 2 x 8
6. Dips 2 x 8
Superset D -
7. DB Zottoman Curls 4 x 8
8. V-Bar Tricep Push-Downs 4 x 8
SuperSet E -
9. Incline DB Bicep Curls 4 x 10
10. DB French Press 4 x 5
SuperSet F -
11. EZ-Bar Bicep Curls 2 x 21s
12. Alternate DB Hammer Bicep Curls 2 x 10
SuperSet G -
13. Hanging Straight-Leg Raises (feet to touch bar) 2 x 10
14. Knee Ins (on bench) 2 x 10
Post-Weights Cardio:
Recline Bike 20 min @ 104-110 rpm
Did not get to sleep until close to 0400 on Monday night/Tuesday morning, waking every 30-60 minutes until I finally got up ~0830, in time to shower, shovel down breakfast, and head off to work for a 0900 start. All which meant that training had to be done AFTER work. I was weaker today, right wrist causing quite a lot of issues (forgot my wrist strap in my rush to get to work), but adapted and did what I could to make the resistance session as intense as possible despite that and the fact that I was rather shattered BEFORE starting training.
Wednesday
HIIT Run:
a. 4 min jogging
b. 12 x 10 min sprint/10 sec easy
32 x Suicides (on a basketball court)
More sleeping issues - did not get to sleep until ~0500 (when I should have been getting UP for training!) Slept until 0841, so another mad dash to egt ready for work, meaning training waited until AFTER work again. Went outside and did my sprints, simply because I HATE treadmills, and if I can, will no longer use them! After my sprints were done I came back inside though, because I get bitten and eaten like hell (you could see the welts on my back and shoulders when I came inside, even though I'd only been out there for 10 minutes!) when I have exposed skin outside when it gets close to and after dark (don't ask me why - insects have always loved me, no matter what I do or use to stop them; GRRRRR). Finished off my session upstairs on the basketball court doing suicides (because I wanted to be running). Went and sat in the dry sauna again today, as a nice "recovery", stretching in there.
Thursday
OFF
More broken and odd sleep. Did not get up for early training as I had only just fallen asleep ~0400, even though I woke every ~30 minutes until ~0800, when I just said "screw it" and got up. Close to the end of work, the main water pipe ruptured, closing down the facility, so no resistance training session done - I decided to make it my "Day Off" this week and left it at that.
Friday
OFF
Broken sleep, waking at 0800, having to deal with work issues all day. Exhausted mentally and exhausted by the end of the day, just wanting to get home and "calm down".
Saturday
Recline Bike 10 min @ 110-112 rpm
Shoulders/Arms/Abs (1 min recovery between trisets):
TriSet A -
1. Rear Delt Flyes 3 x 15, 12, 10
2. Seated DB Shoulder Press 3 x 10, 10, 8
3. DB Lateral Raises 3 x 12, 12, 10
TriSet B -
4. Incline DB Bicep Curls 3 x 12
5. Incline Dips 3 x 10
6. Alternate DB Hammer Curls 3 x 15 per side
TriSet C -
7. Swissball Crunches (feet on wall, knees at 90 degree angle) 3 x 25
8. Deadbug (on floor) 3 x 10
9. Plank 3 x 1 min
Post-Weights Cardio:
Recline Bike 20 min @ 106-110 rpm
For the first time all week, I fell asleep early and slept UNinterrupted until ~0800. Still had to do training after work, since I start at 0900 (yes, even on Saturday). The first week back doing a Shoulders/Arms/Abs session. Since I still want a "shorter" training session a week, I did only nine sets, albeit trisets, and it still took me ~40 minutes to complete. Good session though, even though my right wrist was still giving me trouble. Going to be back to Rope Crunches next week - I definitely NEED the WEIGHTED abwork.
Sunday
OFF
I WAS going to do a Full-Body session today (like last week), but did not want to have the broken sleep that I had all through last week (likely because of the evening training sessions), wanting - and NEEDING - to get up tomorrow at 0400 to do my HIIT Run and then go to the gym at 0600!
So, not a lot of volume this week, and more days off than I should have had. Very disappointed and frustrated with myself. Only one HIIT session (and boy did that kill me - so much that I came inside and finished off with suicides, which didn't help my legs, LOL) - definitely notice the difference withOUT my THREE HIIT sessions done SPRINTING. Resistance training suffering as well this week. WTF?! NO EXCUSES! No matter WHAT else is going on, TRAINING HAS TO HAPPEN, PERIOD!!! NO EXCUSES!
There is NO room for ANY error or "allowances" over the next week. Even if it KILLS me, training HAS to and WILL be done as I want it done!!!
OTHER NOTES
Body Composition went UP to 8.9% bodyfat this week, making it 0.3% bodyfat gain (very likely from lower training volume - nowhere near Maintenance - since my nutrition has been "normal" for me). Girths have not changed from last week, except arms - biceps are a little bigger than they were, and it IS muscle mass, since relaxed the girth has gone down and flexed it has gone up. REALLY need to lose the muscle mass/girths re LOWER body - just means extra hard effort and running a lot more next week!
Got more Erase on Friday, so glad of that. Forgot to get more Alpha-T2, so ordered that and it should be here early next week. Have been out of 7-KE for a few weeks now - definitely miss it and notice (as I do with Erase) the difference it makes around my midsection (front AND back), especially given that my stress levels are THROUGH the roof!
My right wrist has been in pain all week. Actually, noticed that my right side is WEAKER than my left - the first time this has ever happened. The right wrist sprain re boxing a few weeks ago must have been a little more serious than I thought it was - that, or I needed to be kinder on my body and let it recover better.
10 DAYS left to get UNDER 8% bodyfat (and lose 1-2 inches from waist, hips, and glutes EACH!) After this last week, the pressure is well and truly ON! Noticed a pattern re this when it comes to leaning down: Others will have been dieting and "cutting" for 10 WEEKS and I give myself 10 DAYS - not that I need to "diet" for 10 weeks, but if I at least gave myself 2-3 times longer than I do, I would be better off, and my body would probably thank me for it as well. LEARN! I have to remind myself that I am aiming for a specific body composition for ME, no one else - especially since no one else thinks I should be aiming to get to and maintain so low a body composition! And the weeks coming are some of the most important for the future re aspects of my fitness career, so I HAVE to be in my BEST condition ever! Come on, Rosie! Get it together! NOW!
Here's to next week - God, please give me Strength!
WORLD PHYSIQUE MAGAZINE FALL 2011 ISSUE
The Fall 2011 issue of World Physique Magazine is now out and available. It is the first issue running my Motivation column, so I am pretty excited - they actually published two of my pieces
(the first below; please note that in the second piece, all words supposed to be italicized are not).
To read the rest of WPM Fall 2011 issue, you can download NOOK and Kindle editions at Barnes & Noble, subscribe to get iMag issues, or get a print copy.
The FIRST ever issue of WPM Women will also be out soon. Something to look forward to seeing!
Body Composition went UP to 8.9% bodyfat this week, making it 0.3% bodyfat gain (very likely from lower training volume - nowhere near Maintenance - since my nutrition has been "normal" for me). Girths have not changed from last week, except arms - biceps are a little bigger than they were, and it IS muscle mass, since relaxed the girth has gone down and flexed it has gone up. REALLY need to lose the muscle mass/girths re LOWER body - just means extra hard effort and running a lot more next week!
Got more Erase on Friday, so glad of that. Forgot to get more Alpha-T2, so ordered that and it should be here early next week. Have been out of 7-KE for a few weeks now - definitely miss it and notice (as I do with Erase) the difference it makes around my midsection (front AND back), especially given that my stress levels are THROUGH the roof!
My right wrist has been in pain all week. Actually, noticed that my right side is WEAKER than my left - the first time this has ever happened. The right wrist sprain re boxing a few weeks ago must have been a little more serious than I thought it was - that, or I needed to be kinder on my body and let it recover better.
10 DAYS left to get UNDER 8% bodyfat (and lose 1-2 inches from waist, hips, and glutes EACH!) After this last week, the pressure is well and truly ON! Noticed a pattern re this when it comes to leaning down: Others will have been dieting and "cutting" for 10 WEEKS and I give myself 10 DAYS - not that I need to "diet" for 10 weeks, but if I at least gave myself 2-3 times longer than I do, I would be better off, and my body would probably thank me for it as well. LEARN! I have to remind myself that I am aiming for a specific body composition for ME, no one else - especially since no one else thinks I should be aiming to get to and maintain so low a body composition! And the weeks coming are some of the most important for the future re aspects of my fitness career, so I HAVE to be in my BEST condition ever! Come on, Rosie! Get it together! NOW!
Here's to next week - God, please give me Strength!
WORLD PHYSIQUE MAGAZINE FALL 2011 ISSUE
The Fall 2011 issue of World Physique Magazine is now out and available. It is the first issue running my Motivation column, so I am pretty excited - they actually published two of my pieces
(the first below; please note that in the second piece, all words supposed to be italicized are not). 
To read the rest of WPM Fall 2011 issue, you can download NOOK and Kindle editions at Barnes & Noble, subscribe to get iMag issues, or get a print copy.
The FIRST ever issue of WPM Women will also be out soon. Something to look forward to seeing!
