MOTIVATIONAL QUOTE OF THE DAY
"Everything you do makes a difference. Create a positive ripple in the world around you today and enjoy the magic that happens to all those whose paths you cross today." - Brenda Rahe
For the complete Motivational, review Create Your Own "Magic" | WPM Women.
"Everything you do makes a difference. Create a positive ripple in the world around you today and enjoy the magic that happens to all those whose paths you cross today." - Brenda Rahe
For the complete Motivational, review Create Your Own "Magic" | WPM Women.
TRAINING
Session 1
Skip x 1,500 revolutions
Back/Chest (30 sec recovery between trisets):
TriSet A -
1. Single-Arm Bent Over DB Rows 6 x 8 per side
2. Push-Ups (feet on bench, hands on DB) 6 x 8
3. Skip 6 x 100 revolutions
TriSet B -
4. Supinated Bent Over BB Rows 4 x 6
5. Incline BB Bench Press 4 x 8
6. Skip 4 x 100 revolutions
TriSet C -
7. Neutral Grip Seated Row (each hand with individual handle) 4 x 12
8. Cable CrossOvers 4 x 12
9. Skip 4 x 100 revolutions
Post-Weights Cardio:
Recline Bike 20 min @ 102-104 rpm
Stretch 29 min
Session 2
Run 7 miles @ 4.67 min/mile pace
Stretch 10 min
Was pretty knackered last night, forcing myself to stay awake, dosing G8 at 2222, falling asleep not long afterwards. Slept solidly for ~5 hours, waking on time. This is so much better, 4-5 hours' sleep "perfect" for me. My head wasn't throbbing as badly this morning, but it still took having my "first thing" supplement doses and cup of green tea before I felt fully awake. To note, my RIGHT shoulder/biceps tendon ached from the moment I woke (did before I went to sleep as well - as did my left, but that was not as prominent on waking)...Headed to the gym truly READY, determined to make it a session to remember. Started out skipping - 1,500 revolutions at a steady pace (just to give you an idea re time, it took 10 minutes). Left knee was also an issue today, for the second half of this, right knee a constant, tight pain...Then onto the weights. I am loving the trisets; my BODY is loving the trisets - it does so MUCH BETTER overall with higher intensity, more volume, and shorter recovery periods! Used the weight I ended on last week for the Single-Arm DB Bent Over Rows and was fine until the last set (I decided to up it from last week and do six sets instead of only five), where the last 2-3 reps on each side were slower than the slow tempo I was ALREADY using. Vascularity was excellent and DRY during these - seriously, THIS is what I want ALL the time! Push-Ups I made sure to use a slow tempo with as well, going beyond 90 degrees re elbow flexion. Skipping was hard and fast. No beanie today, but I had my hair in a simple high ponytail, and believe me when I say having it "down" makes a huge difference - I may as well HAVE been wearing a beanie, that's how warm I was (wearing trackies probably didn't help either LOL); the sweat and effort was visible and I had to keep wiping my face with my towel. Increased the weight re Supinated BB Bent Over Rows by 50% - only able to do half the amount of reps as I did last week, which was fine. Did not increase weight on the Incline BB Bench Press (as I was going to), but it was fine after the increase in weight re Supinated BB Bent Over Rows. Had to "shake" myself a few times after my skipping between these trisets, as I got quite light-headed and dizzy. Didn't do as I did last week for the last few trisets, choosing instead to triset Neutral Grip Seated Row with Cable CrossOvers and skipping. Used the weight that I did in my Full-Body session last week re Neutral Grip Seated Row and was able to do more reps, which was positive. Found a "middle ground" re Cable CrossOvers from the different weights I used in this session last week, doing four sets of 12 reps. Left knee stopped bothering me when it came to the skipping to finish off each triset here, although right was still an issue...Regardless, smiling, finished off my morning training with 20 minutes on the Recline Bike, at a pace that my right knee was not going to become worse at...After a discovery that left me not sure whether to smile or cry, I waited for an hour before setting out on my run. For some reason I didn't notice the pain in my knees - almost didn't even really notice my legs moving, but just kept going steadily. I DID feel my pace slow when I started the gradual incline return journey, but ended up with a surprising overall average pace. Right knee quite swollen and painful once I stopped though (as well as left shoulder/biceps tendon reminding me sharply that it was not happy either), so stretched my legs a little, focusing on it to help some...BOTH shoulders have had a biting, aching pain in them all day. Right knee has been tight and painful all day. But I'm NOT going to let that stop me from doing what I need to. After all, if I am going to get better, then I HAVE to do not JUST what I want to, but what I MUST!!!
Session 1
Skip x 1,500 revolutions
Back/Chest (30 sec recovery between trisets):
TriSet A -
1. Single-Arm Bent Over DB Rows 6 x 8 per side
2. Push-Ups (feet on bench, hands on DB) 6 x 8
3. Skip 6 x 100 revolutions
TriSet B -
4. Supinated Bent Over BB Rows 4 x 6
5. Incline BB Bench Press 4 x 8
6. Skip 4 x 100 revolutions
TriSet C -
7. Neutral Grip Seated Row (each hand with individual handle) 4 x 12
8. Cable CrossOvers 4 x 12
9. Skip 4 x 100 revolutions
Post-Weights Cardio:
Recline Bike 20 min @ 102-104 rpm
Stretch 29 min
Session 2
Run 7 miles @ 4.67 min/mile pace
Stretch 10 min
Was pretty knackered last night, forcing myself to stay awake, dosing G8 at 2222, falling asleep not long afterwards. Slept solidly for ~5 hours, waking on time. This is so much better, 4-5 hours' sleep "perfect" for me. My head wasn't throbbing as badly this morning, but it still took having my "first thing" supplement doses and cup of green tea before I felt fully awake. To note, my RIGHT shoulder/biceps tendon ached from the moment I woke (did before I went to sleep as well - as did my left, but that was not as prominent on waking)...Headed to the gym truly READY, determined to make it a session to remember. Started out skipping - 1,500 revolutions at a steady pace (just to give you an idea re time, it took 10 minutes). Left knee was also an issue today, for the second half of this, right knee a constant, tight pain...Then onto the weights. I am loving the trisets; my BODY is loving the trisets - it does so MUCH BETTER overall with higher intensity, more volume, and shorter recovery periods! Used the weight I ended on last week for the Single-Arm DB Bent Over Rows and was fine until the last set (I decided to up it from last week and do six sets instead of only five), where the last 2-3 reps on each side were slower than the slow tempo I was ALREADY using. Vascularity was excellent and DRY during these - seriously, THIS is what I want ALL the time! Push-Ups I made sure to use a slow tempo with as well, going beyond 90 degrees re elbow flexion. Skipping was hard and fast. No beanie today, but I had my hair in a simple high ponytail, and believe me when I say having it "down" makes a huge difference - I may as well HAVE been wearing a beanie, that's how warm I was (wearing trackies probably didn't help either LOL); the sweat and effort was visible and I had to keep wiping my face with my towel. Increased the weight re Supinated BB Bent Over Rows by 50% - only able to do half the amount of reps as I did last week, which was fine. Did not increase weight on the Incline BB Bench Press (as I was going to), but it was fine after the increase in weight re Supinated BB Bent Over Rows. Had to "shake" myself a few times after my skipping between these trisets, as I got quite light-headed and dizzy. Didn't do as I did last week for the last few trisets, choosing instead to triset Neutral Grip Seated Row with Cable CrossOvers and skipping. Used the weight that I did in my Full-Body session last week re Neutral Grip Seated Row and was able to do more reps, which was positive. Found a "middle ground" re Cable CrossOvers from the different weights I used in this session last week, doing four sets of 12 reps. Left knee stopped bothering me when it came to the skipping to finish off each triset here, although right was still an issue...Regardless, smiling, finished off my morning training with 20 minutes on the Recline Bike, at a pace that my right knee was not going to become worse at...After a discovery that left me not sure whether to smile or cry, I waited for an hour before setting out on my run. For some reason I didn't notice the pain in my knees - almost didn't even really notice my legs moving, but just kept going steadily. I DID feel my pace slow when I started the gradual incline return journey, but ended up with a surprising overall average pace. Right knee quite swollen and painful once I stopped though (as well as left shoulder/biceps tendon reminding me sharply that it was not happy either), so stretched my legs a little, focusing on it to help some...BOTH shoulders have had a biting, aching pain in them all day. Right knee has been tight and painful all day. But I'm NOT going to let that stop me from doing what I need to. After all, if I am going to get better, then I HAVE to do not JUST what I want to, but what I MUST!!!
