MOTIVATIONAL QUOTE OF THE DAY
"If you believe in something then stand by it! Live it and let it represent you! Don’t let people, places and things define who you truly know you are!" - Ben Booker
For the complete Motivational, review Define YOURSELF! | WPM Women.
TRAINING
Session 1
HIIT Run:
a. 4 min jogging
b. 10 x 20 sprint/10 sec easy
c. 10 min jogging
Shoulders/Hamstrings (30 sec recovery between supersets):
SuperSet A -
1. Behind-the-neck BB Military Press 4 x 10, 10, 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 12, 10, 10, 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. Single-Arm DB Lateral Raises 4 x 10 per side
10. Skip 4 x 100 revolutions
SuperSet F -
11. DB Lateral Raises 2 x 12
12. Skip 2 x 100 revolutions
SuperSet G -
13. Stiff-Legged BB Deadlifts (on bench, reaching down 6 inches with the BB) 4 x 10
14. Skip 4 x 100 revolutions
SuperSet H -
15. Swissball Leg Curls 2 x 12
16. Skip 2 x 100 revolutions
Post-Weights Cardio:
Recline Bike 20 min @ 101-104 rpm
Stretch 28 min
Session 2
Recline Bike 20 min @ 106-110 rpm
My body was feeling pretty shattered last night, and for some reason rather nauseous as I took a client through a late-night session (no more of these, especially after being awake for over a day!), relieved to get back home, shower, and get into bed. Did NOT dose any G8 and passed out within ~5 minutes of going to bed, sleeping right through for ~4.5 hours, waking half an hour later than "usual". Felt a little groggy on waking, but quickly came to...Still a little nausea lingering, headed off for my HIIT Run. Right knee was stabbing sharply from the start, but bore with it. Despite that, sprints were explosive and the best they've been since the start of a couple of weeks ago. Right shoulder/bicep started acting up sharply as well re pain after nine sprints, so decided to do three more and then just jog the rest of the way back. As I was finishing the second-to-last of my sprints, the smell of fresh-cut grass wafted through the air, making me think of summer, smiling...Was seeing stars when I got back to my hotel room getting ready to head to the gym...At the gym, started out as usual. Right shoulder/biceps tendon was pretty tender and sharp pain shooting through it every now and then, but kept on going with everything, forcing out a couple more reps re Behind-the-neck BB Military Press for my second and last sets than last week, and doing more also re BB Military Press. Struggled badly with Rear Flyes this week, although used the same weight as last week, which was interesting. Plate Hammer Raises saw the start of a pounding migraine, and during the second set of Single-Arm DB Lateral Raises my vision started blurring, forcing me to REALLY have to concentrate on what I was doing. Gritting of teeth for DB Lateral Raises, since my right side was already suffering from Single-Arm DB Lateral Raises (left side strength back to being superior - likely from the pain in the right today), and staggering a little between skipping and returning to the dumbbell rack for each set. Light-headed and dizzy during Stiff-Legged BB Deadlifts and on my third set I almost overbalanced and fell forward, which cause me to "catch" myself and "wake up". All skipping re the second "exercise" of each superset was done feeling almost like I was in slow motion today, floating, watching myself do it, which was odd. Right knee was also favoured terribly for 90% of it, which is not going to be good on my left leg tomorrow...Relieved to just be able to sit on the Recline Bike and let my legs tick over. The last few minutes, even though heart rate was fairly low, it hurt to breathe and I had to press a hand to my chest to get through and not be a gasping mess falling off the bike..Walked home a little more slowly than usual. Needing the stretching when I got back to my suite...Feeling fatigued from ~1100 onward today, but not able to sleep (getting used to that). Anyways, by the time it came to do evening cardio, not feeling like doing it, but doing it half an hour earlier than planned (didn't particularly feel like waiting until 2130), glad to get away from my phone (which has been a constant annoyance today; seems like when you want your space, every man and his dogs tries to bother you - except from those whom I have WANTED to be talking to), I went down to the hotel Fitness Room and just sat on the Recline Bike. My BODY DIDN'T want to be there - kept yawning and my right knee was just another b*tch to deal with. Got me thinking as I sat there, forcing the pace a little more than just 100 rpm, everyone talks about "motivation". Well, believe me, when you've lived this lifestyle as long as some of us have (and I've lived it a lot less than some others!), "motivation" becomes merely another surface term. After all, you do what you do whether you're "motivated" or not, whether you "feel" like it or not. It's something so deeply ingrained into you that it's as simple as you do it or you don't. Trust me, just because you're in the gym early busting ass lifting weights or doing double cardio sessions (double cardio sucks, no matter how short each session) doesn't mean that you ENJOY it either (which is obvious some days, and thankfully people have learnt NOT to approach me when I'm training!); sometimes you just do it because you DO it and there's nothing else for it. No "motivation" required. You simply just DO it, PERIOD! Anyways, that's the end of my small rant for today. Now that I've DONE my second cardio session, ironically, I WOULD have "woken up", GRRR, knee hurting like all hell...
HIIT Run:
a. 4 min jogging
b. 10 x 20 sprint/10 sec easy
c. 10 min jogging
Shoulders/Hamstrings (30 sec recovery between supersets):
SuperSet A -
1. Behind-the-neck BB Military Press 4 x 10, 10, 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 12, 10, 10, 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. Single-Arm DB Lateral Raises 4 x 10 per side
10. Skip 4 x 100 revolutions
SuperSet F -
11. DB Lateral Raises 2 x 12
12. Skip 2 x 100 revolutions
SuperSet G -
13. Stiff-Legged BB Deadlifts (on bench, reaching down 6 inches with the BB) 4 x 10
14. Skip 4 x 100 revolutions
SuperSet H -
15. Swissball Leg Curls 2 x 12
16. Skip 2 x 100 revolutions
Post-Weights Cardio:
Recline Bike 20 min @ 101-104 rpm
Stretch 28 min
Session 2
Recline Bike 20 min @ 106-110 rpm
My body was feeling pretty shattered last night, and for some reason rather nauseous as I took a client through a late-night session (no more of these, especially after being awake for over a day!), relieved to get back home, shower, and get into bed. Did NOT dose any G8 and passed out within ~5 minutes of going to bed, sleeping right through for ~4.5 hours, waking half an hour later than "usual". Felt a little groggy on waking, but quickly came to...Still a little nausea lingering, headed off for my HIIT Run. Right knee was stabbing sharply from the start, but bore with it. Despite that, sprints were explosive and the best they've been since the start of a couple of weeks ago. Right shoulder/bicep started acting up sharply as well re pain after nine sprints, so decided to do three more and then just jog the rest of the way back. As I was finishing the second-to-last of my sprints, the smell of fresh-cut grass wafted through the air, making me think of summer, smiling...Was seeing stars when I got back to my hotel room getting ready to head to the gym...At the gym, started out as usual. Right shoulder/biceps tendon was pretty tender and sharp pain shooting through it every now and then, but kept on going with everything, forcing out a couple more reps re Behind-the-neck BB Military Press for my second and last sets than last week, and doing more also re BB Military Press. Struggled badly with Rear Flyes this week, although used the same weight as last week, which was interesting. Plate Hammer Raises saw the start of a pounding migraine, and during the second set of Single-Arm DB Lateral Raises my vision started blurring, forcing me to REALLY have to concentrate on what I was doing. Gritting of teeth for DB Lateral Raises, since my right side was already suffering from Single-Arm DB Lateral Raises (left side strength back to being superior - likely from the pain in the right today), and staggering a little between skipping and returning to the dumbbell rack for each set. Light-headed and dizzy during Stiff-Legged BB Deadlifts and on my third set I almost overbalanced and fell forward, which cause me to "catch" myself and "wake up". All skipping re the second "exercise" of each superset was done feeling almost like I was in slow motion today, floating, watching myself do it, which was odd. Right knee was also favoured terribly for 90% of it, which is not going to be good on my left leg tomorrow...Relieved to just be able to sit on the Recline Bike and let my legs tick over. The last few minutes, even though heart rate was fairly low, it hurt to breathe and I had to press a hand to my chest to get through and not be a gasping mess falling off the bike..Walked home a little more slowly than usual. Needing the stretching when I got back to my suite...Feeling fatigued from ~1100 onward today, but not able to sleep (getting used to that). Anyways, by the time it came to do evening cardio, not feeling like doing it, but doing it half an hour earlier than planned (didn't particularly feel like waiting until 2130), glad to get away from my phone (which has been a constant annoyance today; seems like when you want your space, every man and his dogs tries to bother you - except from those whom I have WANTED to be talking to), I went down to the hotel Fitness Room and just sat on the Recline Bike. My BODY DIDN'T want to be there - kept yawning and my right knee was just another b*tch to deal with. Got me thinking as I sat there, forcing the pace a little more than just 100 rpm, everyone talks about "motivation". Well, believe me, when you've lived this lifestyle as long as some of us have (and I've lived it a lot less than some others!), "motivation" becomes merely another surface term. After all, you do what you do whether you're "motivated" or not, whether you "feel" like it or not. It's something so deeply ingrained into you that it's as simple as you do it or you don't. Trust me, just because you're in the gym early busting ass lifting weights or doing double cardio sessions (double cardio sucks, no matter how short each session) doesn't mean that you ENJOY it either (which is obvious some days, and thankfully people have learnt NOT to approach me when I'm training!); sometimes you just do it because you DO it and there's nothing else for it. No "motivation" required. You simply just DO it, PERIOD! Anyways, that's the end of my small rant for today. Now that I've DONE my second cardio session, ironically, I WOULD have "woken up", GRRR, knee hurting like all hell...
