MOTIVATIONAL QUOTE OF THE DAY
"You've got the power to make choices… Your life is the manifestation of the choices you make each moment and each day. When you use this awesome gift to your best advantage, there is nothing you can't do." - Donna Fargo
For the complete Motivational, review You've Got... | WPM Women.
TRAINING
Session 1
HIIT Run:
a. 4 min jogging
b. 20 x 20 sprint/10 sec easy
c. 4 x 50 sec sprint/10 sec easy
d. 4 min jogging
Shoulders/Hamstrings (30 sec recovery between supersets):
SuperSet A -
1. Behind-the-neck BB Military Press 4 x 10, 8, 8, 8
2. Skip 4 x 100 revolutions
SuperSet B -
3. Rear Delt Flyes 2 x 10
4. Skip 2 x 100 revolutions
SuperSet C -
5. BB Military Press 4 x 10, 8, 8, 8
6. Skip 4 x 100 revolutions
SuperSet D -
7. Plate Hammer Raises 2 x 10
8. Skip 2 x 100 revolutions
SuperSet E -
9. Plate Lateral Raises 6 x 15
10. Skip 6 x 100 revolutions
SuperSet F -
11. Stiff-Legged BB Deadlifts (on bench, reaching down 4 inches with the BB) 6 x 10
12. Skip 6 x 100 revolutions
Post-Weights Cardio:
Recline Bike 20 min @ 104-108 rpm
Stretch 25 min
Session 2
Recline Bike 20 min @ 110-112 rpm
NO sleep last night - given that Sunday is the ONLY day I "allow" myself to "sleep in" or my body to "catch up" on any sleep it "misses" throughout the week, I didn't get up for almost half a day later than I usually would, LOL, enjoying the feeling of waking and just lounging and drifting back in and out of sleep (a rarity for me, since most Sundays my body still wakes on the clock to 0330 and won't go back to sleep)...Anyways, ready as anything for HIIT this morning. No beanie today, since it’' been so humid the last week (think wearing it was contributing a little to my light-headedness during training last week, too). Sprints were good, albeit not as explosive as they were in starting off last week, but endurance was definitely there and I ended up doing several longer sprints towards the end of the session...Brisk walk to the gym and straight down to business, wanting to get resistance training over as fast as possible, since I was feeling a little nauseous after HIIT (and had a first training session with a new client about the time I got back to the hotel after my own training). Behind-the-neck BB Military Press was painful for me today, so not a lot of changes here from last week, although I was not able to do as many for the first set as I was last week. Skipping after sets of the former was fine - calves looking decently defined. To "make up" for my lack of strength with Behind-the-neck BB Military Press, I upped my Rear Delt Flyes weight by 15 pounds. BB Military Press was a little better than its rear counterpart, but "matched" the reps to the latter. Skipping fine, delt definition coming out nicely. Did Plate Hammer Raises today, to hit my lateral delts a little more (as well as anterior), and also because I was getting light-headed about this time - painful, but manageable. Almost tripped on one set of skipping here, but "caught" myself. Instead of doing Single-Arm Lateral Delts today, just did them together, with a little lighter weight than last week (and plates, not dumbbells), but with a faster tempo, to feel more of a burn. Having to really concentrate on my skipping after each set, slower and then faster to keep myself "on my toes". Stiff-Legged BB Deadlifts were fine - stretching down lower, with no sore mid to lower back as there was last week. Relieved to finish and just get on the Recline Bike for 20 minutes...Slept for an hour from ~1030 and that was it for the day. After last week's evening cardio sessions, knowing how much the 7-mile runs took out of me, decided to make those ones on Wednesday and Saturday - when no resistance training in the morning, and do 20 minutes on the Recline Bike on Monday and Friday evenings pre-bed. As it was, when it came time to do my evening cardio session, it was raining outside, so down to the hotel Fitness Room it was anyways. Wore a hoodie, to make sure I got and stayed hot (instead of a beanie). Right from the start, right superiomedial knee was very painful and throbbing (even afterwards - for quite a long time), and it was just determination NOT to not do it and keep going that got the session done...NEVER SURRENDER!!!
Session 1
HIIT Run:
a. 4 min jogging
b. 20 x 20 sprint/10 sec easy
c. 4 x 50 sec sprint/10 sec easy
d. 4 min jogging
Shoulders/Hamstrings (30 sec recovery between supersets):
SuperSet A -
1. Behind-the-neck BB Military Press 4 x 10, 8, 8, 8
2. Skip 4 x 100 revolutions
SuperSet B -
3. Rear Delt Flyes 2 x 10
4. Skip 2 x 100 revolutions
SuperSet C -
5. BB Military Press 4 x 10, 8, 8, 8
6. Skip 4 x 100 revolutions
SuperSet D -
7. Plate Hammer Raises 2 x 10
8. Skip 2 x 100 revolutions
SuperSet E -
9. Plate Lateral Raises 6 x 15
10. Skip 6 x 100 revolutions
SuperSet F -
11. Stiff-Legged BB Deadlifts (on bench, reaching down 4 inches with the BB) 6 x 10
12. Skip 6 x 100 revolutions
Post-Weights Cardio:
Recline Bike 20 min @ 104-108 rpm
Stretch 25 min
Session 2
Recline Bike 20 min @ 110-112 rpm
NO sleep last night - given that Sunday is the ONLY day I "allow" myself to "sleep in" or my body to "catch up" on any sleep it "misses" throughout the week, I didn't get up for almost half a day later than I usually would, LOL, enjoying the feeling of waking and just lounging and drifting back in and out of sleep (a rarity for me, since most Sundays my body still wakes on the clock to 0330 and won't go back to sleep)...Anyways, ready as anything for HIIT this morning. No beanie today, since it’' been so humid the last week (think wearing it was contributing a little to my light-headedness during training last week, too). Sprints were good, albeit not as explosive as they were in starting off last week, but endurance was definitely there and I ended up doing several longer sprints towards the end of the session...Brisk walk to the gym and straight down to business, wanting to get resistance training over as fast as possible, since I was feeling a little nauseous after HIIT (and had a first training session with a new client about the time I got back to the hotel after my own training). Behind-the-neck BB Military Press was painful for me today, so not a lot of changes here from last week, although I was not able to do as many for the first set as I was last week. Skipping after sets of the former was fine - calves looking decently defined. To "make up" for my lack of strength with Behind-the-neck BB Military Press, I upped my Rear Delt Flyes weight by 15 pounds. BB Military Press was a little better than its rear counterpart, but "matched" the reps to the latter. Skipping fine, delt definition coming out nicely. Did Plate Hammer Raises today, to hit my lateral delts a little more (as well as anterior), and also because I was getting light-headed about this time - painful, but manageable. Almost tripped on one set of skipping here, but "caught" myself. Instead of doing Single-Arm Lateral Delts today, just did them together, with a little lighter weight than last week (and plates, not dumbbells), but with a faster tempo, to feel more of a burn. Having to really concentrate on my skipping after each set, slower and then faster to keep myself "on my toes". Stiff-Legged BB Deadlifts were fine - stretching down lower, with no sore mid to lower back as there was last week. Relieved to finish and just get on the Recline Bike for 20 minutes...Slept for an hour from ~1030 and that was it for the day. After last week's evening cardio sessions, knowing how much the 7-mile runs took out of me, decided to make those ones on Wednesday and Saturday - when no resistance training in the morning, and do 20 minutes on the Recline Bike on Monday and Friday evenings pre-bed. As it was, when it came time to do my evening cardio session, it was raining outside, so down to the hotel Fitness Room it was anyways. Wore a hoodie, to make sure I got and stayed hot (instead of a beanie). Right from the start, right superiomedial knee was very painful and throbbing (even afterwards - for quite a long time), and it was just determination NOT to not do it and keep going that got the session done...NEVER SURRENDER!!!
