MOTIVATIONAL QUOTE OF THE DAY
"I am willing to put myself through anything; temporary pain or discomfort means nothing to me as long as I can see that the experience will take me to a new level." - Diana Nyad
TRAINING
Was getting better and then got worse again re being sick this week, but that and the weakness didn't stop me from soldiering through my training like a warrior this week! I was on a mission!
Training completed this week:
Monday
Session 1
HIIT Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging
Session 2
Recline Bike 10 min @ 111-115 rpm
Shoulders/Hamstrings (1 min recovery between sets):
1. Behind-the-neck BB Military Press 4 x 8, 6, 6, 6
2. BB Military Press 4 x 8, 6, 6, 6
3. Single-Arm DB Lateral Raises 4 x 10 per side
4. DB Lateral Raises 2 x 15
5. Plate Hammer Raises 2 x 10
6. Rear Delt Flyes 2 x 15
7. Stiff-Legged BB Deadlift (BB to touch ground) 6 x 10
Post-Weights Cardio:
Recline Bike 20 min @ 108-111 rpm
Little sleep - on and off (like last week), so did my HIIT Run when I got a break early afternoon at work. Resistance training was done after work at night. My body was feeling it, and I felt "weak", like I did last week - made a few adaptations to the session to allow for it, but also making it MORE intense. And then it was home and pizza for dinner, LOL
Tuesday
Session 1
Recline Bike 20 min @ 108-111 rpm
Session 2
Treadmill 5 min @ 8 miles/hour
Arms/Abs (30 sec recovery between alternate sets):
Alternate Set A -
1. Hanging Straight-Leg Raises (feet to touch bar) 4 x 12, 10, 8, 6
2. Rope Crunches 4 x 10
Alternate Set B -
3. Close-Grip BB Bicep Curls 4 x 6
4. Dips 4 x 8
Alternate Set C -
5. Incline DB Bicep Curls 4 x 10
6. V-Bar Tricep Push-Downs 4 x 6
Alternate Set D -
7. Alternate DB Hammer Bicep Curls 4 x 12 per side
8. Swissball Crunches (feet on wall, knees at 90 degree angle) 4 x 10
Post-Weights Cardio:
Recline Bike 20 min @ 108-111 rpm
Another early afternoon first training. Then after work, the bulk of my training. I was so tired during training, but kept on going, because it HAD to be done! Very pleased when I was done - definitely feel like training was WORK this week!
Wednesday
HIIT Run:
a. 4 min jogging
b. 12 x 10 min sprint/10 sec easy
c. 10 min jogging
NO sleep Tuesday night - spent Tuesday after training packing for Miami and doing all the last-minute preparations for everything. Went for my HIIT Run well early in the morning, showered, and then it was off to the airport well before even the sun or bakers had thoughts of starting another day.
Thursday
Session 1
Run 20 min
*Photoshoot with Dan Ray*
Session 2
Recline Bike 10 min @ 108-111 rpm
Full-Body (30 sec recovery between supersets):
SuperSet A -
1. Hanging Straight-Leg Raises (feet to touch bar) 4 x 10, 8, 6, 6
2. Rope Crunches 4 x 10
SuperSet B -
3. DB Bicep Curls 4 x 21s
4. Dips 4 x 10
SupertSet C -
5. Alternate DB Hammer Bicep Curls 4 x 10 per side
6. DB Lateral raises 4 x 10
SuperSet D -
7. DB Clean and Press 4 x 8
8. Seated DB Rear Raises 4 x 8
SuperSet E -
9. Push-Ups (feet on floor, hands on fists) 4 x 8
10. Supinated Lat Pull-Down 4 x 8
SuperSet F -
11. Swissball Leg Curl 4 x 8
12. Deadbugs 4 x 8
Post-Weights Cardio:
Recline Bike 20 min @ 98-100 rpm
Another early morning run in the dark, just to do something before my mid-morning photoshoot. An hour after shooting, it was time to head to the gym
Friday
HIIT Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging
Shoulders/Arms/Abs (30 sec recovery between trisets):
TriSet A -
1. Behind-the-neck BB Military Press 3 x 10
2. Plate Hammer Raises3 x 10
3. Single-Arm DB Lateral Raises 3 x 10 per side
TriSet B -
4. DB Zottoman Curls 3 x 10
5. Rope Tricep Push-Down 3 x 10
6. Alternate DB Hammer Curls 3 x 10 per side
TriSet C -
7. Rope Crunches 3 x 10
8. V-Sits (on bench) 3 x 10
9. Swissball Crunches (feet on wall, knees at 90 degree angle) 3 x 20
Post-Weights Cardio:
Recline Bike 20 min @ 99-102 rpm
Up nice and early again - feels so great to be getting back up consistently at 0400-0500 (and after ~4 hours of sleep)! Running in the dark - it was actually raining, which was ok (although the strong wind was not so fun). Then to the gym for the last hammer session of the week, before heading back for a shower, breakfast, and then preparing for having my make-up done (yes, pretty much the only time I wear it is for photoshoots) for my photoshoot later that day (ended up rescheduling the photoshoot though, which worked out well).
Saturday
*Photoshoot with Brent Allen*
*Photoshoot with Tony Mitchell*
*Photoshoot with Danny Fittro*
No training today, but the photoshoots re posing/flexing and constant on-the-go made for one hell of a "cardio" day!
Sunday
OFF
I WAS going to train today, but decided that my body DOES need a break - and a single day off a week will do me better than trying to train hard for ~2 weeks without giving it some reprieve.
Training was awesome this week! Yes, even though I felt like my strength was waning during resistance sessions - it's been doing that for the last couple of weeks; someone commented that it might be because of being sick and pushing my body a little harder, or it could be from stress, or I could need a few days off, or a mix of all (it's ok - after my photoshoots with Walt Ostarly in ~8 days, I'll have that week off resistance training and give my body a chance to recover). I notice the difference more running makes - definitely feel it in my legs (and they are as sore as hell right now - I am barely walking without moving like an old woman, LOL), but it's a good feeling (like I have done something). Not to forget the 20 minutes on the recline bike 3-4 times after my resistance training sessions - that's as important as the running for my body, and works best WITH the HIIT sessions.
REALLY seeing the definition and vascularity when training and LOVING it (being leaner helps as well)! Trained at the DavidBartonGym on Thursday and Friday (running done pre-gym) - talk about swanky, but loved the atmosphere and everything about it!
Training next week will follow a similar pattern as this week - but no travel next week to take into account.
Was getting better and then got worse again re being sick this week, but that and the weakness didn't stop me from soldiering through my training like a warrior this week! I was on a mission!
Training completed this week:
Monday
Session 1
HIIT Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging
Session 2
Recline Bike 10 min @ 111-115 rpm
Shoulders/Hamstrings (1 min recovery between sets):
1. Behind-the-neck BB Military Press 4 x 8, 6, 6, 6
2. BB Military Press 4 x 8, 6, 6, 6
3. Single-Arm DB Lateral Raises 4 x 10 per side
4. DB Lateral Raises 2 x 15
5. Plate Hammer Raises 2 x 10
6. Rear Delt Flyes 2 x 15
7. Stiff-Legged BB Deadlift (BB to touch ground) 6 x 10
Post-Weights Cardio:
Recline Bike 20 min @ 108-111 rpm
Little sleep - on and off (like last week), so did my HIIT Run when I got a break early afternoon at work. Resistance training was done after work at night. My body was feeling it, and I felt "weak", like I did last week - made a few adaptations to the session to allow for it, but also making it MORE intense. And then it was home and pizza for dinner, LOL
Tuesday
Session 1
Recline Bike 20 min @ 108-111 rpm
Session 2
Treadmill 5 min @ 8 miles/hour
Arms/Abs (30 sec recovery between alternate sets):
Alternate Set A -
1. Hanging Straight-Leg Raises (feet to touch bar) 4 x 12, 10, 8, 6
2. Rope Crunches 4 x 10
Alternate Set B -
3. Close-Grip BB Bicep Curls 4 x 6
4. Dips 4 x 8
Alternate Set C -
5. Incline DB Bicep Curls 4 x 10
6. V-Bar Tricep Push-Downs 4 x 6
Alternate Set D -
7. Alternate DB Hammer Bicep Curls 4 x 12 per side
8. Swissball Crunches (feet on wall, knees at 90 degree angle) 4 x 10
Post-Weights Cardio:
Recline Bike 20 min @ 108-111 rpm
Another early afternoon first training. Then after work, the bulk of my training. I was so tired during training, but kept on going, because it HAD to be done! Very pleased when I was done - definitely feel like training was WORK this week!
Wednesday
HIIT Run:
a. 4 min jogging
b. 12 x 10 min sprint/10 sec easy
c. 10 min jogging
NO sleep Tuesday night - spent Tuesday after training packing for Miami and doing all the last-minute preparations for everything. Went for my HIIT Run well early in the morning, showered, and then it was off to the airport well before even the sun or bakers had thoughts of starting another day.
Thursday
Session 1
Run 20 min
*Photoshoot with Dan Ray*
Session 2
Recline Bike 10 min @ 108-111 rpm
Full-Body (30 sec recovery between supersets):
SuperSet A -
1. Hanging Straight-Leg Raises (feet to touch bar) 4 x 10, 8, 6, 6
2. Rope Crunches 4 x 10
SuperSet B -
3. DB Bicep Curls 4 x 21s
4. Dips 4 x 10
SupertSet C -
5. Alternate DB Hammer Bicep Curls 4 x 10 per side
6. DB Lateral raises 4 x 10
SuperSet D -
7. DB Clean and Press 4 x 8
8. Seated DB Rear Raises 4 x 8
SuperSet E -
9. Push-Ups (feet on floor, hands on fists) 4 x 8
10. Supinated Lat Pull-Down 4 x 8
SuperSet F -
11. Swissball Leg Curl 4 x 8
12. Deadbugs 4 x 8
Post-Weights Cardio:
Recline Bike 20 min @ 98-100 rpm
Another early morning run in the dark, just to do something before my mid-morning photoshoot. An hour after shooting, it was time to head to the gym
Friday
HIIT Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging
Shoulders/Arms/Abs (30 sec recovery between trisets):
TriSet A -
1. Behind-the-neck BB Military Press 3 x 10
2. Plate Hammer Raises3 x 10
3. Single-Arm DB Lateral Raises 3 x 10 per side
TriSet B -
4. DB Zottoman Curls 3 x 10
5. Rope Tricep Push-Down 3 x 10
6. Alternate DB Hammer Curls 3 x 10 per side
TriSet C -
7. Rope Crunches 3 x 10
8. V-Sits (on bench) 3 x 10
9. Swissball Crunches (feet on wall, knees at 90 degree angle) 3 x 20
Post-Weights Cardio:
Recline Bike 20 min @ 99-102 rpm
Up nice and early again - feels so great to be getting back up consistently at 0400-0500 (and after ~4 hours of sleep)! Running in the dark - it was actually raining, which was ok (although the strong wind was not so fun). Then to the gym for the last hammer session of the week, before heading back for a shower, breakfast, and then preparing for having my make-up done (yes, pretty much the only time I wear it is for photoshoots) for my photoshoot later that day (ended up rescheduling the photoshoot though, which worked out well).
Saturday
*Photoshoot with Brent Allen*
*Photoshoot with Tony Mitchell*
*Photoshoot with Danny Fittro*
No training today, but the photoshoots re posing/flexing and constant on-the-go made for one hell of a "cardio" day!
Sunday
OFF
I WAS going to train today, but decided that my body DOES need a break - and a single day off a week will do me better than trying to train hard for ~2 weeks without giving it some reprieve.
Training was awesome this week! Yes, even though I felt like my strength was waning during resistance sessions - it's been doing that for the last couple of weeks; someone commented that it might be because of being sick and pushing my body a little harder, or it could be from stress, or I could need a few days off, or a mix of all (it's ok - after my photoshoots with Walt Ostarly in ~8 days, I'll have that week off resistance training and give my body a chance to recover). I notice the difference more running makes - definitely feel it in my legs (and they are as sore as hell right now - I am barely walking without moving like an old woman, LOL), but it's a good feeling (like I have done something). Not to forget the 20 minutes on the recline bike 3-4 times after my resistance training sessions - that's as important as the running for my body, and works best WITH the HIIT sessions.
REALLY seeing the definition and vascularity when training and LOVING it (being leaner helps as well)! Trained at the DavidBartonGym on Thursday and Friday (running done pre-gym) - talk about swanky, but loved the atmosphere and everything about it!
Training next week will follow a similar pattern as this week - but no travel next week to take into account.
OTHER NOTES
Body Composition
Body Composition has gone below 8% bodyfat! I am now 7.9% bodyfat!!! I can see the change in the mirror, and believe me, even going from 8.1% bodyfat (which I was Friday and Saturday) to 7.9% bodyfat (today) is a drastically noticeable difference in the mirror in how I look, especially re midsection - under 8% bodyfat, little flexing has to be done to see my abs, and muscle definition and vascularity is strong ALL the time. LOVE IT! Overall body mass has also dropped to 105.2 pounds. And yes, these results (as I mentioned to Chris) withOUT dieting - no eliminating carbohydrates or restricting calories; instead, the intense training has been the "magic" ingredient for me (since my diet has been - and generally is - what everyone else would call a "cheat" and be horrified at!). My body is now the most balanced re muscle and proportion it has ever been. Also the best re aesthetic conditioning. And the leanest. Girths are slowing decreasing where I want them to, and I am only looking forward to my photoshoots with Walt Ostarly in ~8 days, because I am going to be the best yet! So, under 8% bodyfat - goal achieved! It's a huge thing for me and I'm stoked! AND...Now that I know what works the best for me, I am going to do my damnedest to STAY at LESS than ~8.3% bodyfat from then on (I know I CAN - I definitely feel the best physically at this level)!
Joints
Wrists were aching a little this week. And shoulders - when you ignore niggles, you notice them when they flare up. Plus, for the last two weeks my interior right elbow has been hurting like hell whenever pressure is applied to it (not sure what happened there; maybe I hit it on something - most likely).
Miami
I had a blast in Miami
It's the first time I have seen the ocean since I have been over here (which has been ~2.5 years) and I LOVED it! There's nothing like being only a minute or so from the beach again, scuffing your feet through the sand, and being bowled over by the waves. Just loved it! South Beach reminded me a little of Wellington - one of the few big cities in New Zealand that I actually don't mind being and living in. There was such an array of personalities and nationalities and ethnicities of people down there; a constant hussle and bussle and lights - a beautiful break from being in the middle of nowhere (but also can get exhausting if at it too long). I pretty much did not stop from the time I arrived there, and Saturday was bang-bang-bang from the word go, right up to arriving for my flight boarding as the last 10 people were waiting to board! Miami was an experience for sure - next time I go though, I'm going to make sure that I get out and REALLY EXPERIENCE it: Visit the Arts and attractions, spend more time on the beach - relaxing, sampling the variety of cuisine on offer. All in all, despite being sleep deprived and my body feeling like it wants to pass out at any minute, I am genuinely relaxed and happy
2012 OAMG Calendar
I am VERY excited to see the 2012 OAMG Calendar! The action shots I took for it in Miami were nothing short of awesome and so much very fun to do - one of the highlights of my trip (along with FINALLY shooting with THE Brent Allen!)
Huge Smiles and God Bless! I Hope you All have a Fantastic Thanksgiving!
Body Composition
Body Composition has gone below 8% bodyfat! I am now 7.9% bodyfat!!! I can see the change in the mirror, and believe me, even going from 8.1% bodyfat (which I was Friday and Saturday) to 7.9% bodyfat (today) is a drastically noticeable difference in the mirror in how I look, especially re midsection - under 8% bodyfat, little flexing has to be done to see my abs, and muscle definition and vascularity is strong ALL the time. LOVE IT! Overall body mass has also dropped to 105.2 pounds. And yes, these results (as I mentioned to Chris) withOUT dieting - no eliminating carbohydrates or restricting calories; instead, the intense training has been the "magic" ingredient for me (since my diet has been - and generally is - what everyone else would call a "cheat" and be horrified at!). My body is now the most balanced re muscle and proportion it has ever been. Also the best re aesthetic conditioning. And the leanest. Girths are slowing decreasing where I want them to, and I am only looking forward to my photoshoots with Walt Ostarly in ~8 days, because I am going to be the best yet! So, under 8% bodyfat - goal achieved! It's a huge thing for me and I'm stoked! AND...Now that I know what works the best for me, I am going to do my damnedest to STAY at LESS than ~8.3% bodyfat from then on (I know I CAN - I definitely feel the best physically at this level)!
Joints
Wrists were aching a little this week. And shoulders - when you ignore niggles, you notice them when they flare up. Plus, for the last two weeks my interior right elbow has been hurting like hell whenever pressure is applied to it (not sure what happened there; maybe I hit it on something - most likely).
Miami
I had a blast in Miami
It's the first time I have seen the ocean since I have been over here (which has been ~2.5 years) and I LOVED it! There's nothing like being only a minute or so from the beach again, scuffing your feet through the sand, and being bowled over by the waves. Just loved it! South Beach reminded me a little of Wellington - one of the few big cities in New Zealand that I actually don't mind being and living in. There was such an array of personalities and nationalities and ethnicities of people down there; a constant hussle and bussle and lights - a beautiful break from being in the middle of nowhere (but also can get exhausting if at it too long). I pretty much did not stop from the time I arrived there, and Saturday was bang-bang-bang from the word go, right up to arriving for my flight boarding as the last 10 people were waiting to board! Miami was an experience for sure - next time I go though, I'm going to make sure that I get out and REALLY EXPERIENCE it: Visit the Arts and attractions, spend more time on the beach - relaxing, sampling the variety of cuisine on offer. All in all, despite being sleep deprived and my body feeling like it wants to pass out at any minute, I am genuinely relaxed and happy 2012 OAMG Calendar
I am VERY excited to see the 2012 OAMG Calendar! The action shots I took for it in Miami were nothing short of awesome and so much very fun to do - one of the highlights of my trip (along with FINALLY shooting with THE Brent Allen!)
Huge Smiles and God Bless! I Hope you All have a Fantastic Thanksgiving!
