MOTIVATIONAL QUOTE OF THE DAY
"You have seeds of greatness in you. Keep growing, keep reaching for new heights. Your best days are still out in front of you." - Joel Osteen
For the complete Motivational, review Seeds of Greatness | WPM Women.
"You have seeds of greatness in you. Keep growing, keep reaching for new heights. Your best days are still out in front of you." - Joel Osteen
For the complete Motivational, review Seeds of Greatness | WPM Women.
TRAINING
Training has been GREAT this week! Back on track, exactly as it SHOULD be, the way I WANT it to be! No matter WHAT time I've been going to sleep, my body has woken up like clockwork before or around 0330, getting my day started the way I prefer! ALL training has been completed, and to an intensity that has left me drained at the end of the day, but feeling satisfied!
Training completed this week:
Monday
HIIT Run:
a. 4 min jogging
b. 24 x 20 sprint/10 sec easy
c. 4 min jogging
Shoulders/Hamstrings (1 min recovery between sets):
1. Behind-the-neck BB Military Press 4 x 13, 8, 8, 6
2. Rear Delt Flyes 2 x 13
3. BB Military Press 4 x 13, 8, 8, 8
4. Seated DB Shoulder Press 2 x 12, 8
5. Single-Arm DB Lateral Raises 4 x 10 per side
6. Single-Arm Cable Lateral Raises 2 x 15 per side
7. Stiff-Legged BB Deadlifts (on bench, reaching down 4 inches with the BB) 4 x 10
8. Swissball Leg Curls 2 x 15
Post-Weights Cardio:
Recline Bike 20 min @ 101-105 rpm
Stretch 30 min
Do not know if I went to sleep just after 0000 or 0200 last night, since I was awake at 0200, but I think more in the "am I sleeping or awake?" mode...Got up fresh though, at 0330, ready to start the day...Head truly in the game, I headed off for HIIT an hour later. Sprints felt fast, and my knees did not really bother me at all, which was great. Well warm, downing my Assault and heading to the gym, enjoying the dark, a spring in my step...Started with Behind-the-neck BB Military Press. First set was ok, but on the second my right delt and biceps' tendon was SCREAMING, and it was an effort to even manage eight reps. Each consecutive set after that was so painful that I stopped after the fourth set and did Rear Delt Flyes for my "last two sets". Strength surprisingly up with Rear Delt Flyes. Back to the barbell for BB Military Press, with a reasonable first set, but poor for the rest. Following the pattern for rear delts, I did a couple of sets of Seated DB Shoulder Press to "finish" anterior delts off. Strength is coming back slowly for Single-Arm DB Lateral Raises - still starting off with right side all the time, to help build that strength back up, since my left has not lost a lot. Struggling on the last couple of sets. After doing Single-Arm Cable Lateral Raises last week, decided to give them another shot, but failed miserably, and even on the LIGHTEST stack weight, struggled badly. Wanted more of a stretch in my hamstrings today than I have been getting, so, instead of doing my Stiff-Legged BB Deadlifts on a box, I did them on a BENCH, reaching down as low as I could without falling over; finishing off the session with Swissball Leg Curls...Walked back to the hotel and sat on the Recline Bike there for 20 minutes, before heading back to my room and stretching...
Tuesday
Skip x 300 revolutions
Arms/Abs (30 sec recovery between trisets):
TriSet A -
1. Close-Grip BB Bicep Curls 4 x 8
2. Dips 4 x 8
3. Skip 4 x 100 revolutions
TriSet B -
4. Incline DB Bicep Curls 4 x 12, 12, 12, 10
5. V-Bar Tricep Push-Down 4 x 10, 8, 8, 7
6. Skip 4 x 100 revolutions
TriSet C -
7. DB Zottoman Curls 4 x 12
8. Standing DB French Press 4 x 6
9. Skip 4 x 100 revolutions
TriSet D -
10. Swissball Crunch (270 to 180 degrees; feet on wall, knees at 90 degrees) 4 x 15
11. Ab Rollout 4 x 15
12. Plank 4 x 1 min
Post-Weights Cardio:
Recline Bike 20 min @ 104-108 rpm
Stretch 31 min
Broken sleep last night, waking every 30-60 minutes, but ready to go come 0330...Headed off to the gym ~0500 (since no HIIT Run pre-weights, pre-weights cardio is fine at the gym), smiling and focused. For the first time there were a lot of people there, which was surprising, and because the CrossTrainers were all being used, I just took a skipping rope and did my thing there...Leaving barely any time between finishing, I started my resistance session. NO mercy today, making it harder by adding 100 rope revolutions at the end of my usual weighted superset each time. Strength coming back on Close-Grip BB Bicep Curls, which is nice, and on Dips I made sure to go extra deep and slow with, to match my reps with the former. Went heavier with both exercises in TriSet B, but struggled on the last set of each, which was ok. Really seeing the vascularity in my arms popping during this, loving the double head in my bicep. TriSet C was the surprising factor in this training session, my strength fading a little, and I had to drop my weights after the first set. Abs were BURNING during TriSet D, but it was well worth it...Walked back to the hotel and finished up 20 minutes on the Recline Bike...
Wednesday
Session 1
HIIT Run:
a. 4 min jogging
b. 24 x 20 sprint/10 sec easy
c. 4 min jogging
Stretch 22 min
Session 2
Run 7 miles @ 4.6 min/mile pace
Stretch 16 min
Woke at 0310 today, but didn't get up until 0330. Felt a lot better than I have been this morning and couldn't wait to get out on the road. Sprints were great starting out, but by the time I got to the eighteenth one, I could feel my pace slowing as my knees started protesting and I became nauseous (likely just from pushing myself so hard in all the ones leading up to them). Made sure I stretched out thoroughly afterwards...Things came to a head at work later on that day and at 1500 I walked out for the last time. Can't say what a RELIEF it is, really. Impulsive maybe, but after everything the last few weeks, I definitely believe it to be in my best interests at this time in my life. Still trying to calm down a little, I decided to go for a 7-mile run in the evening to blow off more steam. I didn't set out intending to pound myself into the road, but my aggression must have been unconsciously driving my body and the pace held no mercy. I didn't mind though, although when I got back to the hotel, it was a SLOW walk back up the stairs to my room, LOL. Surprised to find my pace the FASTEST I have EVER done - all that pent up aggression and emotion is good for SOMEthing! Stretched some more, exhausted...
Thursday
Recline Bike 10 min @ 110-112 rpm
Back/Chest (30 sec recovery between trisets):
TriSet A -
1. Single-Arm Bent Over DB Rows 4 x 15, 12, 10, 8 per side
2. Side-to-side Alternating Medicine Ball Push-Ups (feet on floor, hands on m/b-floor) 4 x 10
3. Skip 4 x 100 revolutions
TriSet B -
4. Supinated Bent Over DB Rows 4 x 10
5. Push-Ups (feet on floor, hands on fists) 4 x 10
6. Skip 4 x 100 revolutions
Post-Weights Cardio:
Recline Bike 20 min @ 110-112 rpm
Stretch 30 min
After ~2.5 hours sleep, got up and began my day...Since it's only Back/Chest day today, I didn't go to the gym and just went downstairs to the hotel Fitness Room, since it has enough for what I need...Started off on the Recline Bike, short and fast...Immediately into the weights after 10 minutes. Started off with Single-Arm DB Bent Over Rows, just to change things up - I haven't done these for YEARS, and I ended up increasing my weight for each set, since I underestimated my strength on them. What I found surprising was that my LEFT side was weaker than my right, my LEFT biceps tendon hurting sharply, the effort on the last couple of reps the last couple of sets for this, instead of in my RIGHT side. Despite how I've been feeling lately doing Push-Ups this way, I forced them because I wanted to hammer myself, especially since I rarely do more than a total of eight sets on Back/Chest day (yes, it’s my "short" resistance session for the week - plus, if I do TOO much for my back, it grows, and I don't want it either thicker or wider). As with my Arms/Abs session, I created and completed each triset with 100 rope revolutions, keeping my heart pumping rapidly, and believe me, I FELT it! Since the hotel Fitness Room only has dumbbells, I improvised and did my "usual" Supinated Bent Over Rows with them - surprisingly, my right elbow did not go out as much as it does when using a barbell for this exercise. More Push-Ups - on my fists this time, each rep painstakingly slow, to feel the burn...Recline Bike finished me up, legs spinning...
Friday
Session 1
HIIT Run:
a. 4 min jogging
b. 8 x 20 sprint/10 sec easy
c. 12 min jogging
Full-Body (30 sec recovery between trisets):
TriSet A -
1. Weighted DB Crunches (on floor, knees at 90 degrees) 3 x 15
2. Reverse Curls (on floor) 3 x 15
3. Pikes (on floor) 3 x 10
TriSet B -
4. DB Bicep Curls 3 x 21s
5. DB Hammer Curls 3 x 10
6. Alternate DB Hammer Bicep Curls 3 x 10 per side
Triset C -
7. Bent Over DB Rear Raises 3 x 10
8. DB Lateral Raises 3 x 10
9. DB Hammer Raises 3 x 10
TriSet D -
10. DB Bent Over Rows 3 x 10
11. Push-Ups (feet on floor, hands on fists) 3 x 10
12. Stiff-Legged DB Deadlifts (DB to touch floor) 3 x 10
Post-Weights Cardio:
Recline Bike 20 min @ 110-112 rpm
Stretch 32 min
Session 2
Recline Bike 20 min @ 115-118 rpm
Was SHATTERED yesterday from ~1000 (thinking it was the 7-mile Run on Wednesday night) and spent most of the day listless, going to bed "early", passing out swiftly, not waking for 5.5 hours, albeit at 0330. Still felt EXHAUSTED on waking, but after I'd had my cup of green tea, started waking up a little...Took me a little longer than usual though to get myself psyched up for my HIIT Run. I could feel the difference in my body as soon as I started out. Still, pushed the pace as much as I could. After eight sprints, decided to just take it easy from there (it's ok to do less sprints on one HIIT session a week), and made my way back to the hotel gingerly, my mid to lower back in a lot of pain...After grabbing my drink bottle, headed down to the Fitness Room, ready for the weights. Since HIIT Run was a little "easier" than normal, I was NOT going to give myself any leeway. TriSet A had me wincing in pain on the FIRST set, and each set of Pikes was done VERY slowly (which is better than fast anyways, but still). Strength today was noticeably lower than usual, and I ended up using the same dumbbells for each exercise in TriSet B (not usually done), feeling the BURN in my arms, particularly painful in my right biceps tendon. LEFT biceps' tendon decided to join in and play up the pain during TriSet C...Accepting NOTHING LESS THAN MY BEST NOT an option, I spun it out on the Recline Bike post-weights, surprisingly feeling it in my quads superiomedial to my knees (both - and no, it wasn't my knees). Grateful to be finished, my legs and back welcoming stretching time...Like yesterday, at ~1000 my energy just drained from me and I had to lie down. Stayed like that until ~1700, when I had to go out for something, coming back as soon as I could, lying back down and passing out until ~1830, not really starting to "wake up" until ~2000. On "waking", my right rotator cuff and biceps' tendons were both aching sharply, which is NOT cool. Anyways, because of events that transpired not long after, instead of going out to dinner with the guys (despite their persist pleading), to get rid of some aggression, I went downstairs and sat on the Recline Bike for 20 minutes (would have gone for a run if I did not want to be "careful" of my right shoulder/arm)...
Saturday
Session 1
Run 3.5 miles @ 5.7 min/mile pace
Stretch 26 min
Session 2
Run 7 miles @ 6 min/mile pace
Even though I woke at 0330, because I only had to do cardio today, I didn’t "get up" until 0430. Completed a few things and then went out for my run (always prefer running to cycling now, spinning best for my body POST-weights). Was quite chilly and windy, my hair whipping around me, my skin cold, but didn’t bother me. Running in the dark, listening to Red and Skillet, it was calming for me, and even though my body was fatigued (obvious by my average pace), I ENJOYED it...I wasn't planning on doing anything later in the day, but after my energy faded between 1000-1200, my right biceps tendon pain flaring sharply, I decided why NOT hammer myself and see if I could destroy my body COMPLETELY this week, by doing yet ANOTHER 7-mile run in the evening! Passed out from ~1500-1700, light-headed and my heart pounding for no reason, I waited an hour after taking three scoops of RecoverPRO and having a cup of green tea, before heading out. Started out ok, but my body was definitely feeling it, and at the 14-minute mark I slowed considerably as it became difficult to breathe. Battled on though, since I HAD to finish, relieved when I was done, but also pleased that I HAD done it...
Sunday
Day OFF
Still woke at 0330, even though today had no training planned. I definitely WAS going to do some - at the very least, go for a run, but held myself back from it, giving my body today to recuperate. In years past, I would have balked at doing absolutely NOTHING, even for a day, wanting to do at LEAST 20-30 minutes of light spinning on my bike, but after what my body has been through in the last few years, I have realized the importance of SCHEDULED DAYS OF REST, and they have become ESSENTIAL to me, especially considering having a week off training, even here and there, is not really a viable option for me if I wish to maintain normal physiological function.
Training was back to Maintenance this week, which definitely felt GREAT and was mentally refreshing! Made a few changes to some training sessions here and there, but overall, the end result came out right, working well for me. Definitely discovered that the shorter my recovery periods when resistance training, the better my body feels. Making each session (aside from Shoulders/Hamstrings) completely trisets also made a difference - my body certainly prefers the "non-stop" intensity and responds the best to it as far as progress re conditioning (except for strength, of course, and by the end of the week, my strength was waning a little). Having my 20 minutes of post-weights cardio in there also makes a considerable difference (definitely I believe on my body composition). Very pleased to be back on track, knowing this is how it HAS TO - and WILL - BE from now on!
Training has been GREAT this week! Back on track, exactly as it SHOULD be, the way I WANT it to be! No matter WHAT time I've been going to sleep, my body has woken up like clockwork before or around 0330, getting my day started the way I prefer! ALL training has been completed, and to an intensity that has left me drained at the end of the day, but feeling satisfied!
Training completed this week:
Monday
HIIT Run:
a. 4 min jogging
b. 24 x 20 sprint/10 sec easy
c. 4 min jogging
Shoulders/Hamstrings (1 min recovery between sets):
1. Behind-the-neck BB Military Press 4 x 13, 8, 8, 6
2. Rear Delt Flyes 2 x 13
3. BB Military Press 4 x 13, 8, 8, 8
4. Seated DB Shoulder Press 2 x 12, 8
5. Single-Arm DB Lateral Raises 4 x 10 per side
6. Single-Arm Cable Lateral Raises 2 x 15 per side
7. Stiff-Legged BB Deadlifts (on bench, reaching down 4 inches with the BB) 4 x 10
8. Swissball Leg Curls 2 x 15
Post-Weights Cardio:
Recline Bike 20 min @ 101-105 rpm
Stretch 30 min
Do not know if I went to sleep just after 0000 or 0200 last night, since I was awake at 0200, but I think more in the "am I sleeping or awake?" mode...Got up fresh though, at 0330, ready to start the day...Head truly in the game, I headed off for HIIT an hour later. Sprints felt fast, and my knees did not really bother me at all, which was great. Well warm, downing my Assault and heading to the gym, enjoying the dark, a spring in my step...Started with Behind-the-neck BB Military Press. First set was ok, but on the second my right delt and biceps' tendon was SCREAMING, and it was an effort to even manage eight reps. Each consecutive set after that was so painful that I stopped after the fourth set and did Rear Delt Flyes for my "last two sets". Strength surprisingly up with Rear Delt Flyes. Back to the barbell for BB Military Press, with a reasonable first set, but poor for the rest. Following the pattern for rear delts, I did a couple of sets of Seated DB Shoulder Press to "finish" anterior delts off. Strength is coming back slowly for Single-Arm DB Lateral Raises - still starting off with right side all the time, to help build that strength back up, since my left has not lost a lot. Struggling on the last couple of sets. After doing Single-Arm Cable Lateral Raises last week, decided to give them another shot, but failed miserably, and even on the LIGHTEST stack weight, struggled badly. Wanted more of a stretch in my hamstrings today than I have been getting, so, instead of doing my Stiff-Legged BB Deadlifts on a box, I did them on a BENCH, reaching down as low as I could without falling over; finishing off the session with Swissball Leg Curls...Walked back to the hotel and sat on the Recline Bike there for 20 minutes, before heading back to my room and stretching...
Tuesday
Skip x 300 revolutions
Arms/Abs (30 sec recovery between trisets):
TriSet A -
1. Close-Grip BB Bicep Curls 4 x 8
2. Dips 4 x 8
3. Skip 4 x 100 revolutions
TriSet B -
4. Incline DB Bicep Curls 4 x 12, 12, 12, 10
5. V-Bar Tricep Push-Down 4 x 10, 8, 8, 7
6. Skip 4 x 100 revolutions
TriSet C -
7. DB Zottoman Curls 4 x 12
8. Standing DB French Press 4 x 6
9. Skip 4 x 100 revolutions
TriSet D -
10. Swissball Crunch (270 to 180 degrees; feet on wall, knees at 90 degrees) 4 x 15
11. Ab Rollout 4 x 15
12. Plank 4 x 1 min
Post-Weights Cardio:
Recline Bike 20 min @ 104-108 rpm
Stretch 31 min
Broken sleep last night, waking every 30-60 minutes, but ready to go come 0330...Headed off to the gym ~0500 (since no HIIT Run pre-weights, pre-weights cardio is fine at the gym), smiling and focused. For the first time there were a lot of people there, which was surprising, and because the CrossTrainers were all being used, I just took a skipping rope and did my thing there...Leaving barely any time between finishing, I started my resistance session. NO mercy today, making it harder by adding 100 rope revolutions at the end of my usual weighted superset each time. Strength coming back on Close-Grip BB Bicep Curls, which is nice, and on Dips I made sure to go extra deep and slow with, to match my reps with the former. Went heavier with both exercises in TriSet B, but struggled on the last set of each, which was ok. Really seeing the vascularity in my arms popping during this, loving the double head in my bicep. TriSet C was the surprising factor in this training session, my strength fading a little, and I had to drop my weights after the first set. Abs were BURNING during TriSet D, but it was well worth it...Walked back to the hotel and finished up 20 minutes on the Recline Bike...
Wednesday
Session 1
HIIT Run:
a. 4 min jogging
b. 24 x 20 sprint/10 sec easy
c. 4 min jogging
Stretch 22 min
Session 2
Run 7 miles @ 4.6 min/mile pace
Stretch 16 min
Woke at 0310 today, but didn't get up until 0330. Felt a lot better than I have been this morning and couldn't wait to get out on the road. Sprints were great starting out, but by the time I got to the eighteenth one, I could feel my pace slowing as my knees started protesting and I became nauseous (likely just from pushing myself so hard in all the ones leading up to them). Made sure I stretched out thoroughly afterwards...Things came to a head at work later on that day and at 1500 I walked out for the last time. Can't say what a RELIEF it is, really. Impulsive maybe, but after everything the last few weeks, I definitely believe it to be in my best interests at this time in my life. Still trying to calm down a little, I decided to go for a 7-mile run in the evening to blow off more steam. I didn't set out intending to pound myself into the road, but my aggression must have been unconsciously driving my body and the pace held no mercy. I didn't mind though, although when I got back to the hotel, it was a SLOW walk back up the stairs to my room, LOL. Surprised to find my pace the FASTEST I have EVER done - all that pent up aggression and emotion is good for SOMEthing! Stretched some more, exhausted...
Thursday
Recline Bike 10 min @ 110-112 rpm
Back/Chest (30 sec recovery between trisets):
TriSet A -
1. Single-Arm Bent Over DB Rows 4 x 15, 12, 10, 8 per side
2. Side-to-side Alternating Medicine Ball Push-Ups (feet on floor, hands on m/b-floor) 4 x 10
3. Skip 4 x 100 revolutions
TriSet B -
4. Supinated Bent Over DB Rows 4 x 10
5. Push-Ups (feet on floor, hands on fists) 4 x 10
6. Skip 4 x 100 revolutions
Post-Weights Cardio:
Recline Bike 20 min @ 110-112 rpm
Stretch 30 min
After ~2.5 hours sleep, got up and began my day...Since it's only Back/Chest day today, I didn't go to the gym and just went downstairs to the hotel Fitness Room, since it has enough for what I need...Started off on the Recline Bike, short and fast...Immediately into the weights after 10 minutes. Started off with Single-Arm DB Bent Over Rows, just to change things up - I haven't done these for YEARS, and I ended up increasing my weight for each set, since I underestimated my strength on them. What I found surprising was that my LEFT side was weaker than my right, my LEFT biceps tendon hurting sharply, the effort on the last couple of reps the last couple of sets for this, instead of in my RIGHT side. Despite how I've been feeling lately doing Push-Ups this way, I forced them because I wanted to hammer myself, especially since I rarely do more than a total of eight sets on Back/Chest day (yes, it’s my "short" resistance session for the week - plus, if I do TOO much for my back, it grows, and I don't want it either thicker or wider). As with my Arms/Abs session, I created and completed each triset with 100 rope revolutions, keeping my heart pumping rapidly, and believe me, I FELT it! Since the hotel Fitness Room only has dumbbells, I improvised and did my "usual" Supinated Bent Over Rows with them - surprisingly, my right elbow did not go out as much as it does when using a barbell for this exercise. More Push-Ups - on my fists this time, each rep painstakingly slow, to feel the burn...Recline Bike finished me up, legs spinning...
Friday
Session 1
HIIT Run:
a. 4 min jogging
b. 8 x 20 sprint/10 sec easy
c. 12 min jogging
Full-Body (30 sec recovery between trisets):
TriSet A -
1. Weighted DB Crunches (on floor, knees at 90 degrees) 3 x 15
2. Reverse Curls (on floor) 3 x 15
3. Pikes (on floor) 3 x 10
TriSet B -
4. DB Bicep Curls 3 x 21s
5. DB Hammer Curls 3 x 10
6. Alternate DB Hammer Bicep Curls 3 x 10 per side
Triset C -
7. Bent Over DB Rear Raises 3 x 10
8. DB Lateral Raises 3 x 10
9. DB Hammer Raises 3 x 10
TriSet D -
10. DB Bent Over Rows 3 x 10
11. Push-Ups (feet on floor, hands on fists) 3 x 10
12. Stiff-Legged DB Deadlifts (DB to touch floor) 3 x 10
Post-Weights Cardio:
Recline Bike 20 min @ 110-112 rpm
Stretch 32 min
Session 2
Recline Bike 20 min @ 115-118 rpm
Was SHATTERED yesterday from ~1000 (thinking it was the 7-mile Run on Wednesday night) and spent most of the day listless, going to bed "early", passing out swiftly, not waking for 5.5 hours, albeit at 0330. Still felt EXHAUSTED on waking, but after I'd had my cup of green tea, started waking up a little...Took me a little longer than usual though to get myself psyched up for my HIIT Run. I could feel the difference in my body as soon as I started out. Still, pushed the pace as much as I could. After eight sprints, decided to just take it easy from there (it's ok to do less sprints on one HIIT session a week), and made my way back to the hotel gingerly, my mid to lower back in a lot of pain...After grabbing my drink bottle, headed down to the Fitness Room, ready for the weights. Since HIIT Run was a little "easier" than normal, I was NOT going to give myself any leeway. TriSet A had me wincing in pain on the FIRST set, and each set of Pikes was done VERY slowly (which is better than fast anyways, but still). Strength today was noticeably lower than usual, and I ended up using the same dumbbells for each exercise in TriSet B (not usually done), feeling the BURN in my arms, particularly painful in my right biceps tendon. LEFT biceps' tendon decided to join in and play up the pain during TriSet C...Accepting NOTHING LESS THAN MY BEST NOT an option, I spun it out on the Recline Bike post-weights, surprisingly feeling it in my quads superiomedial to my knees (both - and no, it wasn't my knees). Grateful to be finished, my legs and back welcoming stretching time...Like yesterday, at ~1000 my energy just drained from me and I had to lie down. Stayed like that until ~1700, when I had to go out for something, coming back as soon as I could, lying back down and passing out until ~1830, not really starting to "wake up" until ~2000. On "waking", my right rotator cuff and biceps' tendons were both aching sharply, which is NOT cool. Anyways, because of events that transpired not long after, instead of going out to dinner with the guys (despite their persist pleading), to get rid of some aggression, I went downstairs and sat on the Recline Bike for 20 minutes (would have gone for a run if I did not want to be "careful" of my right shoulder/arm)...
Saturday
Session 1
Run 3.5 miles @ 5.7 min/mile pace
Stretch 26 min
Session 2
Run 7 miles @ 6 min/mile pace
Even though I woke at 0330, because I only had to do cardio today, I didn’t "get up" until 0430. Completed a few things and then went out for my run (always prefer running to cycling now, spinning best for my body POST-weights). Was quite chilly and windy, my hair whipping around me, my skin cold, but didn’t bother me. Running in the dark, listening to Red and Skillet, it was calming for me, and even though my body was fatigued (obvious by my average pace), I ENJOYED it...I wasn't planning on doing anything later in the day, but after my energy faded between 1000-1200, my right biceps tendon pain flaring sharply, I decided why NOT hammer myself and see if I could destroy my body COMPLETELY this week, by doing yet ANOTHER 7-mile run in the evening! Passed out from ~1500-1700, light-headed and my heart pounding for no reason, I waited an hour after taking three scoops of RecoverPRO and having a cup of green tea, before heading out. Started out ok, but my body was definitely feeling it, and at the 14-minute mark I slowed considerably as it became difficult to breathe. Battled on though, since I HAD to finish, relieved when I was done, but also pleased that I HAD done it...
Sunday
Day OFF
Still woke at 0330, even though today had no training planned. I definitely WAS going to do some - at the very least, go for a run, but held myself back from it, giving my body today to recuperate. In years past, I would have balked at doing absolutely NOTHING, even for a day, wanting to do at LEAST 20-30 minutes of light spinning on my bike, but after what my body has been through in the last few years, I have realized the importance of SCHEDULED DAYS OF REST, and they have become ESSENTIAL to me, especially considering having a week off training, even here and there, is not really a viable option for me if I wish to maintain normal physiological function.
Training was back to Maintenance this week, which definitely felt GREAT and was mentally refreshing! Made a few changes to some training sessions here and there, but overall, the end result came out right, working well for me. Definitely discovered that the shorter my recovery periods when resistance training, the better my body feels. Making each session (aside from Shoulders/Hamstrings) completely trisets also made a difference - my body certainly prefers the "non-stop" intensity and responds the best to it as far as progress re conditioning (except for strength, of course, and by the end of the week, my strength was waning a little). Having my 20 minutes of post-weights cardio in there also makes a considerable difference (definitely I believe on my body composition). Very pleased to be back on track, knowing this is how it HAS TO - and WILL - BE from now on!
OTHER NOTES
Body Composition8.5% bodyfat - 0.1% bodyfat off losing 0.1% bodyfat a day! I can't complain, since last night I DID allow myself a refeed/"cheat" meal (yes, even though it's not allowed in the Category 1 of Lyle’s "diet" and was outside my 8-hour feeding window for Lean Gains). Even though my overall body mass [of 108 pounds] has NOT changed since Wednesday (down from 113.4 pounds from last Sunday), each day since then the changes in leaning have been visible...My waist is now only 0.5 centimetres (i.e. 0.2 inches) off being the smallest it has ever been. My arms are back to being balanced re size, with my legs close to it. My top four abs are grooved, with the next two coming in when I flex, and my obliques coming out. My hips are popping. The width of my back is now back to comfortable size, with the fat lost from my back and shoulders...Very close to being back to being comfortable in my body and a body composition I don't mind being at. So, despite only losing 0.6% bodyfat this week (instead of 0.7% bodyfat), I am reasonably pleased with it, and know that next week will be even BETTER!!!
Supplements
My current bottle of Erase PRO runs out on Tuesday, but I have more, so will continue on with that - likely until the start of April. Also got more AnaBeta, restarting that again on Saturday - THANK YOU, Alex!!! Still have everything else.
Supplementary Notes
I've been EXTREMELY thirsty this week, since my AnaBeta ran out. Feeling like I cannot drink ENOUGH. It's possible that Lyle’s way of eating is having some effect here, or a mix of everything coming into play...Body temperature has been very elevated, and I have had the air conditioning set between 50-60 degrees Fahrenheit to even be comfortable. A huge change to last week, where my body was almost like ice most of the time - now I barely want to have any clothes on at all, LOL...Libido has also been elevated. RIDICULOUSLY so, and the last two days have been like "WOW!"...Sleep (as noted above under "Training") has been better, albeit only 2-5 hours a "night". Finding my energy drained in the latter half of the week from ~1000 to ~1700, very glad that I did not have to work those days (if I had worked, it would not have showed though - amazing what you can push the body through)…Joints [and related areas] have been a little up and down. Knees are better when running, not hurting as much. Right rotator cuff and biceps' tendons have been less of an issue than my LEFT this week, actually, and I will have to watch my left, because I do NOT need MORE time out from injury. What has helped a lot in this regard, especially in recovery, is NO Infuse, surprisingly, and I apply it pre AND post-training for this purpose now...My heartbeat has been very strong this week, and lying in bed the latter half of the week [when exhausted] I could feel it pounding, so much sometimes that it felt like someone was beating a drum through my body. Ironically, around the time when I came close to having - for absolutely no reason - my second ever panic attack (thankfully, I did not, because those are NO fun). Maybe the stress of everything is unconsciously affecting me more than I thought it was...Stress has been higher than ever. I usually deal well with stress, but there IS such a thing as TOO much...Despite that, often this week randomly I will remember something and it makes my heart smile, causing a genuinely unaffected smile on the outside, others commenting on it. But, even in dark times, there are blessings, and I am grateful for mine. It lets me know that I am not completely forsaken...
Muscle Chronicle Interview
Muscle Chronicle asked me some very different and provoking questions. See here for the complete interview.
April MuscleBombshell Contest
Sam Rivera honoured me by asking if he could add me to the Cover Model Search that he has started running on Facebook. Currently in second place, any and all support in this would be truly appreciated. For those who have a Facebook account, all you have to so is "Like" the MuscleBombshell.com page, and under the folder titled MB Cover Model Search - April 2012 (in the Photos section), click on my image (first on the bottom row), "Like" and "Share" it. Thank you
World Physique Magazine
The Winter-Spring 2012 Issue of World Physique Magazine is now available! If you have an iMag subscription, you can view it online here. It is also available from Barnes & Nobles and Nook, as well as in print. I have a couple of pieces in it, if you want to check it out
Lyle MacDonald's Rapid Fat Loss Crash Diet
I am using the Category 1 of Lyle's "diet" and that allows for NO refeeds until after 11-12 days and NO cheat meals until the Maintenance weeks. That said, as with everything, I adapted it a little and instead of having three refeed days after 11-12 days, I am just going to have one a week - on either Friday (since it's my Full-Body day that day) or Saturday (since it's the day before my day OFF, although incidentally also before the day I take all my body measurements, etc.)...Because I think a lot of the lack of energy I have been experiencing this week (as noted above under "Training"), has to do with the lack of calories and carbohydrates (which my body works best with!) I've been having, on top of my demanding training regime, I justified that having a day HIGHER and "cheat" is NOT going to harm my overall progress, given that my weekly total calories will even out at still ridiculously well below my Maintenance, and last night I went out to the buffet with the guys after my evening run - yes, even though it was PAST/outside my 8-hour feeding window. I was actually pretty good and loaded up on steak and vegetables, lots of fruit for dessert, the only really "bad" thing (and what I would normally have a LOT of!) some chocolate cake and brownie with bread and butter pudding), surprisingly not eating it all (which is NOT like me at all!)...That "cheat" last night may have made the difference in me losing that additional 0.1% bodyfat this week, but I'm ok with that, given the results (although, I do believe that my training HAS played the larger role in it)...One more week to go with my experiment of Lyle's diet - it’s going to be interesting where I end up come next Sunday. If my progress is anything like this week, I will be very close to being in the condition that I was when I shot with Walt Ostarly last November (aside from the differences in delt and arm muscle). If it goes well, I might just go onto the "Maintenance" phase after next week, and repeat the 4-week cycle, or just use what I have adapted it to...
Things have been better this week as far as everything. Still, even after "rebounding" back up last week after what happened, this week brought me very close to the breaking point where I was just ready to say "FCUK IT!" and walk away from EVERYthing. If it were not for my photoshoot with Walt at the end of April, I would have been on a plane with a one-way ticket to disappear into the world where no one could find me for a long time between last Sunday and today.
Dying and breaking are not the same thing, and I have to keep reminding myself that everything happens for a reason, even if that reason is not clear to us at the time. I KNOW that this is NOT even close to the end of the line for me, that there are definitely BETTER days ahead, better TIMES ahead, so much more for me to experience and LIVE in life, and I am looking ahead to that. For now I am just striding FORWARD, embracing the decisions and the crossroads that I know loom before me. A friend recently told me they have learnt that the end is the beginning of something new for me, and they are right. It is - my life is OPENING up, with new people and opportunities walking into my life, as I let go of those I thought were a "lifetime", that even fiercER nature, the Unwillingness to settle or tolerate abuse or bullsh*t from others, causing me to fearlessly walk into the unknown, making decisions that are going to drastically change areas in the course of my life! I WELCOME it! Let me RISK! Let me leap OFF the edge! Let me FLY!
