MOTIVATIONAL QUOTE OF THE DAY
"The big secret in life is that there is no big secret. Whatever your goal, you can get there if you're willing to work." - Oprah Winfrey
TRAINING
So, enjoyed my week off. Didn't really do a lot, except for another training day on Friday - where I DID do a resistance session, but since it's only been two days training in total this week (even though both have included weights), I still consider this a week OFF.
On Friday I did:
HIIT Run:
a. 3 min jogging
b. 8 x 20 sec sprints/10 sec easy
c. 3 min jogging
Shoulders/Arms/Abs (1 min 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. V-Bar 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 @ 112-116 rpm
Tomorrow it's back to being a WARRIOR!!!
Training schedule as follows:
Monday - HIIT Cardio + Shoulders/Hamstrings
Tuesday - 10 min Cardio + Arms/Abs
Wednesday - HIIT Cardio
Thursday - 10 min Cardio + Full-Body
Friday - HIIT Cardio + Shoulders/Arms/Abs
Saturday - 20 min Cardio
Sunday - Day OFF
Going to be doing a lot more running, since last week, the running really made a difference I feel to my physique. The Recline Bike will be left to strictly POST-weights and nothing else.
So, enjoyed my week off. Didn't really do a lot, except for another training day on Friday - where I DID do a resistance session, but since it's only been two days training in total this week (even though both have included weights), I still consider this a week OFF.
On Friday I did:
HIIT Run:
a. 3 min jogging
b. 8 x 20 sec sprints/10 sec easy
c. 3 min jogging
Shoulders/Arms/Abs (1 min 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. V-Bar 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 @ 112-116 rpm
Tomorrow it's back to being a WARRIOR!!!
Training schedule as follows:
Monday - HIIT Cardio + Shoulders/Hamstrings
Tuesday - 10 min Cardio + Arms/Abs
Wednesday - HIIT Cardio
Thursday - 10 min Cardio + Full-Body
Friday - HIIT Cardio + Shoulders/Arms/Abs
Saturday - 20 min Cardio
Sunday - Day OFF
Going to be doing a lot more running, since last week, the running really made a difference I feel to my physique. The Recline Bike will be left to strictly POST-weights and nothing else.
OTHER NOTES
Body Composition went up to 8.1% bodyfat over the week, which I understand and accept (yes, you heard me - I know; hard to believe!), considering that it WAS a week OFF training AND my nutrition has remained the same as it has always been (i.e. NO "diet" or restrictions). Surprisingly, my thighs have LOST a centimetre re girth - not that I'm complaining; it's good, and I wouldn't mind losing another inch from them, honestly. Maintaining everywhere else.
I finished the last of my Alpha-T2 on Wednesday, and emptied my last bottle of Shred Matrix today, so there will be none of either of those staples until I get some more next week. On Thursday, I added in Colostrum - this was one supplement I used without fail when I was cycling, and I never got sick when I was using it (miss even a single day of it though, and I got as crook as a dog), so I wanted to add it back in, especially since my immune system is nothing like it was used to, and when I get anything it seems to linger on and on (like this headcold-sore/swollen throat-voice loss-fever/temperature-cough thing I've been battling getting better and worse for OVER a month!), hoping that it helps boot it back up again. I'm also going to be starting my remaining bottle of Battlefuel tomorrow - it lasts three weeks, so will take me right up until Christmas.
It's going to be a very busy next three weeks for me! I'm all ready for it though, so BRING IT ON!!!
RECHARGE WITH ROSIE | 7-WEEK MOTIVATIONAL
I've been meaning to get a Motivational up for some time now, so I finally sat down today and did it. As I mention in the "Author's Note": "I was initially going to do a 3-Week Motivational because it takes three weeks to change and create new habits...However, instead of a 3-Week Motivational, I have done a 7-Week Motivational. The number seven is significant in many ways...Personally, seven is a number that appears in my life in many ways, with circumstances and important events usually involving a degree of “seven”. Not only that, seven is the number associated with “perfection” - none of us will ever be perfect, but that does not mean that we cannot strive for it!"
So, for all those who have been asking for it, or said I should do on, here it is: Recharge with Rosie | 7-Week Motivational. ENJOY!
Body Composition went up to 8.1% bodyfat over the week, which I understand and accept (yes, you heard me - I know; hard to believe!), considering that it WAS a week OFF training AND my nutrition has remained the same as it has always been (i.e. NO "diet" or restrictions). Surprisingly, my thighs have LOST a centimetre re girth - not that I'm complaining; it's good, and I wouldn't mind losing another inch from them, honestly. Maintaining everywhere else.
I finished the last of my Alpha-T2 on Wednesday, and emptied my last bottle of Shred Matrix today, so there will be none of either of those staples until I get some more next week. On Thursday, I added in Colostrum - this was one supplement I used without fail when I was cycling, and I never got sick when I was using it (miss even a single day of it though, and I got as crook as a dog), so I wanted to add it back in, especially since my immune system is nothing like it was used to, and when I get anything it seems to linger on and on (like this headcold-sore/swollen throat-voice loss-fever/temperature-cough thing I've been battling getting better and worse for OVER a month!), hoping that it helps boot it back up again. I'm also going to be starting my remaining bottle of Battlefuel tomorrow - it lasts three weeks, so will take me right up until Christmas.
It's going to be a very busy next three weeks for me! I'm all ready for it though, so BRING IT ON!!!
I've been meaning to get a Motivational up for some time now, so I finally sat down today and did it. As I mention in the "Author's Note": "I was initially going to do a 3-Week Motivational because it takes three weeks to change and create new habits...However, instead of a 3-Week Motivational, I have done a 7-Week Motivational. The number seven is significant in many ways...Personally, seven is a number that appears in my life in many ways, with circumstances and important events usually involving a degree of “seven”. Not only that, seven is the number associated with “perfection” - none of us will ever be perfect, but that does not mean that we cannot strive for it!"
So, for all those who have been asking for it, or said I should do on, here it is: Recharge with Rosie | 7-Week Motivational. ENJOY!
