MOTIVATIONAL QUOTE OF THE DAY
TRAINING
Still sick - seem to be getting worse and then better and then worse again - possibly all the changes in temperature (and weather) that I have been going through . . . Regardless, my body was only allowed a couple of "easier" days before being hammered into the ground again!
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
Shoulders/Hamstrings (30 sec recovery between sets):
1. Behind-the-neck BB Military Press 4 x 12, 8, 6, 6
2. BB Military Press 4 x 8, 8, 8, 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 @ 111-115 rpm
Back to sleep being broken, waking on almost every hour. Still got up at 0500 though, for my HIIT Run, accomplishing a lot before even heading into work. Did my resistance training AFTER work - was quite shattered and feeling weak, although I DID do better than this session last week recovery time between sets was only half as long as last week (I really DO need a minute's recovery between sets on Shoulders' day).
Tuesday
Session 1
Run 20 min
Session 2
Run 20 min
It WAS supposed to be Arms/Abs day today, but I spent the better half of the morning being sick, so decided to be smart and leave it for Wednesday. However, to ensure that I wasn’t being TOO easy on myself, I went for another run in the evening pre-bed.
Wednesday
Recline Bike 10 min @ 113-116 rpm
Arms/Abs (30 sec recovery between alternate supersets):
Alternate Set A -
1. Hanging Straight-Leg Raises (feet to touch bar) 4 x 15, 10, 8, 8
2. Rope Crunches 4 x 10
Alternate Set B -
3. Close-Grip BB Bicep Curls 4 x 8
4. Dips 4 x 8
Alternate Set C -
5. Incline DB Bicep Curls 4 x 10
6. V-Bar Tricep Push-Downs 4 x 8
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 20
Post-Weights Cardio:
Recline Bike 20 min @ 111-114 rpm
I WAS going to go for another run in the evening, but didn’t end up doing it - had my “Thanksgiving” meal on Wednesday night instead, and felt so heavy post-meal that running was simply out of the question afterwards. I actually passed out not too long after finishing eating - which I was not too happy with, since I ended up missing my pre-bed supplement doses.
Thursday
Session 1
HIIT Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging
Session 2
Run 20 min
Gym was closed today, so just did two running sessions, the first hard and intense. Felt like I was going to be sick during HIIT and almost had to stop - ALMOST!
Friday
Session 1
Run 20 min
Session 2
Recline Bike 10 min @ 111-114 rpm
Full-Body (30 sec recovery between supersets):
SuperSet A -
1. Rope Crunches 4 x 10
2. Hanging Straight-Leg Raises (feet to touch bar) 4 x 8, 8, 6, 6
SuperSet B -
3. DB Bicep Curls 4 x 21s
4. Dips 4 x 8
SuperSet C -
5. Alternate DB Hammer Curls 4 x 10 per side
6. DB Lateral raises 4 x 10
SuperSet D -
7. DB Clean and Press 4 x 10
8. Rear Delt Flyes 4 x 10
SuperSet E -
9. Push-Ups (feet on floor, hands on fists) 4 x 10
10. Supinated Lat Pull-Down 4 x 6
SuperSet F -
11. Swissball Leg Curl 4 x 8
12. Deadbugs 4 x 6
Post-Weights Cardio:
Recline Bike 20 min @ 110-112 rpm
Really feeling the PAIN during my resistance session - body felt exhausted, sore, and weak, and I was close to tears at one stage, forcing myself to grit my teeth and push through, even though I just wanted to throw the weights across the room and stomp out of the facility! But, forced myself to complete post-weights cardio, and THEN I was done!
Saturday
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 20 min @ 110-114 rpm
Shoulders/Arms/Abs (30 sec recovery between trisets):
TriSet A -
1. Behind-the-neck BB Military Press 3 x 10
2. Plate Hammer Raises 3 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 Bicep 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 @ 102-106 rpm
Session 3
Run 20 min
Decided to do 20 minutes on the Recline Bike to start off today. Felt hammered again when resistance training, but just gritting through it, dropping my weights down for some (my body is DEFINITELY read for a break after shooting with Walt next week!) Post-Weights Cardio was the SLOWEST it has been in a long time - I WAS going to do 40 minutes, but decided that 20 was enough! Running - whether morning or night - from now on will require compulsory beanie and gloves; I didn’t wear either during my night run, and I literally felt my ears “pop”, which wasn’t the nicest of feelings.
Sunday
Session 1
Run 20 min
Session 2
Recline Bike 10 min @ 109-114 rpm
Shoulders/Arms/Abs (no recovery between sets):
1. Rear Delt Flyes 1 x 40
2. Plank 1 min
3. DB Hammer Raises 1 x 40
4. Plank 1 min
5. Alternate DB Hammer Bicep Curls 1 x 40 per side
6. Plank 1 min
7. Incline Dips 1 x 40
8. Plank 1 min
9. Swissball Crunches (feet on wall, knees at 90 degree angle) 1 x 40
10. Plank 1 min
11. Bicycle 1 x 40 per side
12. Plank 1 min
Post-Weights Cardio:
Recline Bike 10 min @ 110-112 rpm
I was only going to do a run this morning, but since Monday to Friday were pretty bad as far as nutrition (even worse than usual for me!), I decided to chuck in another resistance session today, just to make sure my body has been well worked over this week (and well worked over it HAS been!) My face was almost white, my lips purple, and my body shattered as I worked through weights today - and all in trackies, a hoodie, and a beanie! I didn’t go as long re post-weights cardio, because I don’t want my body to be so shattered that it is detrimental to any progress.
Training was good this week - a few modifications here and there to allow for Thanksgiving and the gym not being open, but overall ok. Strength was faltering, especially noticeable in the latter half of the week, and this has been going on for a few weeks now, so I know it’s time to at least give my body a week off RESISTANCE training - coming next week.
Still sick - seem to be getting worse and then better and then worse again - possibly all the changes in temperature (and weather) that I have been going through . . . Regardless, my body was only allowed a couple of "easier" days before being hammered into the ground again!
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
Shoulders/Hamstrings (30 sec recovery between sets):
1. Behind-the-neck BB Military Press 4 x 12, 8, 6, 6
2. BB Military Press 4 x 8, 8, 8, 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 @ 111-115 rpm
Back to sleep being broken, waking on almost every hour. Still got up at 0500 though, for my HIIT Run, accomplishing a lot before even heading into work. Did my resistance training AFTER work - was quite shattered and feeling weak, although I DID do better than this session last week recovery time between sets was only half as long as last week (I really DO need a minute's recovery between sets on Shoulders' day).
Tuesday
Session 1
Run 20 min
Session 2
Run 20 min
It WAS supposed to be Arms/Abs day today, but I spent the better half of the morning being sick, so decided to be smart and leave it for Wednesday. However, to ensure that I wasn’t being TOO easy on myself, I went for another run in the evening pre-bed.
Wednesday
Recline Bike 10 min @ 113-116 rpm
Arms/Abs (30 sec recovery between alternate supersets):
Alternate Set A -
1. Hanging Straight-Leg Raises (feet to touch bar) 4 x 15, 10, 8, 8
2. Rope Crunches 4 x 10
Alternate Set B -
3. Close-Grip BB Bicep Curls 4 x 8
4. Dips 4 x 8
Alternate Set C -
5. Incline DB Bicep Curls 4 x 10
6. V-Bar Tricep Push-Downs 4 x 8
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 20
Post-Weights Cardio:
Recline Bike 20 min @ 111-114 rpm
I WAS going to go for another run in the evening, but didn’t end up doing it - had my “Thanksgiving” meal on Wednesday night instead, and felt so heavy post-meal that running was simply out of the question afterwards. I actually passed out not too long after finishing eating - which I was not too happy with, since I ended up missing my pre-bed supplement doses.
Thursday
Session 1
HIIT Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging
Session 2
Run 20 min
Gym was closed today, so just did two running sessions, the first hard and intense. Felt like I was going to be sick during HIIT and almost had to stop - ALMOST!
Friday
Session 1
Run 20 min
Session 2
Recline Bike 10 min @ 111-114 rpm
Full-Body (30 sec recovery between supersets):
SuperSet A -
1. Rope Crunches 4 x 10
2. Hanging Straight-Leg Raises (feet to touch bar) 4 x 8, 8, 6, 6
SuperSet B -
3. DB Bicep Curls 4 x 21s
4. Dips 4 x 8
SuperSet C -
5. Alternate DB Hammer Curls 4 x 10 per side
6. DB Lateral raises 4 x 10
SuperSet D -
7. DB Clean and Press 4 x 10
8. Rear Delt Flyes 4 x 10
SuperSet E -
9. Push-Ups (feet on floor, hands on fists) 4 x 10
10. Supinated Lat Pull-Down 4 x 6
SuperSet F -
11. Swissball Leg Curl 4 x 8
12. Deadbugs 4 x 6
Post-Weights Cardio:
Recline Bike 20 min @ 110-112 rpm
Really feeling the PAIN during my resistance session - body felt exhausted, sore, and weak, and I was close to tears at one stage, forcing myself to grit my teeth and push through, even though I just wanted to throw the weights across the room and stomp out of the facility! But, forced myself to complete post-weights cardio, and THEN I was done!
Saturday
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 20 min @ 110-114 rpm
Shoulders/Arms/Abs (30 sec recovery between trisets):
TriSet A -
1. Behind-the-neck BB Military Press 3 x 10
2. Plate Hammer Raises 3 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 Bicep 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 @ 102-106 rpm
Session 3
Run 20 min
Decided to do 20 minutes on the Recline Bike to start off today. Felt hammered again when resistance training, but just gritting through it, dropping my weights down for some (my body is DEFINITELY read for a break after shooting with Walt next week!) Post-Weights Cardio was the SLOWEST it has been in a long time - I WAS going to do 40 minutes, but decided that 20 was enough! Running - whether morning or night - from now on will require compulsory beanie and gloves; I didn’t wear either during my night run, and I literally felt my ears “pop”, which wasn’t the nicest of feelings.
Sunday
Session 1
Run 20 min
Session 2
Recline Bike 10 min @ 109-114 rpm
Shoulders/Arms/Abs (no recovery between sets):
1. Rear Delt Flyes 1 x 40
2. Plank 1 min
3. DB Hammer Raises 1 x 40
4. Plank 1 min
5. Alternate DB Hammer Bicep Curls 1 x 40 per side
6. Plank 1 min
7. Incline Dips 1 x 40
8. Plank 1 min
9. Swissball Crunches (feet on wall, knees at 90 degree angle) 1 x 40
10. Plank 1 min
11. Bicycle 1 x 40 per side
12. Plank 1 min
Post-Weights Cardio:
Recline Bike 10 min @ 110-112 rpm
I was only going to do a run this morning, but since Monday to Friday were pretty bad as far as nutrition (even worse than usual for me!), I decided to chuck in another resistance session today, just to make sure my body has been well worked over this week (and well worked over it HAS been!) My face was almost white, my lips purple, and my body shattered as I worked through weights today - and all in trackies, a hoodie, and a beanie! I didn’t go as long re post-weights cardio, because I don’t want my body to be so shattered that it is detrimental to any progress.
Training was good this week - a few modifications here and there to allow for Thanksgiving and the gym not being open, but overall ok. Strength was faltering, especially noticeable in the latter half of the week, and this has been going on for a few weeks now, so I know it’s time to at least give my body a week off RESISTANCE training - coming next week.
OTHER NOTES
Body Composition is back up to 8.3% bodyfat - not surprised, given Monday to Friday re nutrition, - AND the fact that of all things, my body would hate on me and decide to bleed this week; of all the irony! VERY disappointed in myself, especially since next Tuesday is HUGE for me and I want - no, I HAVE - to be the leanest I have EVER been! I have just over a day now to turn this around (I just hope the additional training yesterday and today will make the difference)!
On Saturday, I started having TWO caps of Erase pre-bed (Monday to Friday, pretty much was only four caps daily, since I kept passing out later on before my planned pre-bed dose), making it six caps a day re Erase until now, and I am going to continue on with this for a couple of weeks at least. I will finish my bottles of Alpha-T2 and Shred Matrix next Wednesday, so will get some more next week.
Aside from all that, not a lot to report - I’m just making sure that I am making the BEST decisions possible from here on out, kicking myself into condition! God Bless and Take Care this Coming Week!
Body Composition is back up to 8.3% bodyfat - not surprised, given Monday to Friday re nutrition, - AND the fact that of all things, my body would hate on me and decide to bleed this week; of all the irony! VERY disappointed in myself, especially since next Tuesday is HUGE for me and I want - no, I HAVE - to be the leanest I have EVER been! I have just over a day now to turn this around (I just hope the additional training yesterday and today will make the difference)!
On Saturday, I started having TWO caps of Erase pre-bed (Monday to Friday, pretty much was only four caps daily, since I kept passing out later on before my planned pre-bed dose), making it six caps a day re Erase until now, and I am going to continue on with this for a couple of weeks at least. I will finish my bottles of Alpha-T2 and Shred Matrix next Wednesday, so will get some more next week.
Aside from all that, not a lot to report - I’m just making sure that I am making the BEST decisions possible from here on out, kicking myself into condition! God Bless and Take Care this Coming Week!
