MOTIVATIONAL QUOTE OF THE DAY
"Always remember to tell the person that you love the most that you love them. Life is too short in this day and age." - Laria Corney
For the complete Motivational, review Those You Love | WPM Women.
TRAINING
Monday
HIIT Skip:
a. 4 min easy
b. 8 x 20 sec effort/10 sec rest
c. 2 min easy
Shoulders/Hamstrings (30 sec recovery between supersets):
SuperSet A -
1. Behind-the-neck BB Military Press 4 x 10, 9, 8, 7
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, 9, 8, 7
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 10
12. Skip 2 x 100 revolutions
SuperSet G -
13. Stiff-Legged DB Deadlifts (DB to touch floor) 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 @ 102-106 rpm
Stretch 20 min
Didn't get to sleep until just after 0230, and despite waking to my 0330 alarm, the one hour was not enough from the stress and upset of the last few days, so I allowed myself to go back to sleep, eventually rising just after 0800, giving me between 5-6 hours of broken sleep...Both shoulders were painful on waking, twinging throughout the day, and left wrist had to be strapped up again. I almost put off this training session until Tuesday (but didn't since the next two weeks are CRUCIAL), because my head was pounding almost from the time I woke, and I felt like I was going to fall over, even sitting down (long before training was even a consideration), experiencing vertigo in spurts throughout the day...Done late at night, finishing not long before midnight. NOT a good session! Started out with skipping, deciding to do HIIT in this mode instead of using the treadmill - the treadmill may have been kinder on my lower legs and knees to be honest, since I felt like I was crushing my lower legs with almost every revolution, like I was landing very heavy on my feet, which was interesting (and a little disconcerting, considering skipping plays an important role in my resistance sessions)...Anyways, ignoring the niggles in my mind, I started on my weights. From the very first set of Behind-the-neck BB Military Press I knew it wasn't going to be one of my better sessions, but still tried to push through - same weight as last week but reps were very much lowered, "stopped" not by the pain in my shoulders, but because my left wrist was "giving out". Skipping was a gritting of teeth and angry expression. Rear Flyes were extremely painful and AWKWARD, and I had to pause for a second from the eighth rep on each set to "settle" my left wrist. BB Military Press was similar, although for my third set, I probably COULD (and should) have done an extra rep. Plate Hammer Raises were very painful not just on my left wrist, but biting deep into both shoulder/biceps' tendons, making each rep an effort not to just throw the plate down on the floor in frustration (yes, it was THAT kind of session). Not in the most tolerable of moods, I headed over to the DB rack for Single-Arm Lateral Raises, selecting the same weight as last week, but not managing as many reps, my right side ok for the most part, but my left wrist in agony, the effort visible on my face with each rep. Started experiencing vertigo after my second set, vision blurring, and I had to REALLY concentrate on my skipping and then hold onto a bench between my supersets. Stayed with the DB and the same weight for Lateral Raises, hoping that TOGETHER would be better than single on my left wrist, and it was a little easier, but not really. With the light-headed dizziness plus in-and-out vision, I took the "safer" route of doing Stiff-Legged Deadlifts on the FLOOR (with DB), deliberately doing less reps here (they're not really important and I don't need that many reps, only doing them to continue to help "balance out" my quads). Finished off with Swissball Leg Curls, really focusing on the exercise. Was definitely relieved once my last set of skipping was completed...Didn't even want to sit on the Recline Bike, but I did, because post-weights cardio has become essential to my conditioning, legs moving slow, pain in the inferiomedial aspect of my LEFT knee (the knee which had, surprisingly, been giving me the most issues during my resistance session and having to be favoured)...Back in my room, showered, did my stretching, took six scoops of RecoverPRO, and went immediately to bed, passing out not long after...
Monday
HIIT Skip:
a. 4 min easy
b. 8 x 20 sec effort/10 sec rest
c. 2 min easy
Shoulders/Hamstrings (30 sec recovery between supersets):
SuperSet A -
1. Behind-the-neck BB Military Press 4 x 10, 9, 8, 7
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, 9, 8, 7
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 10
12. Skip 2 x 100 revolutions
SuperSet G -
13. Stiff-Legged DB Deadlifts (DB to touch floor) 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 @ 102-106 rpm
Stretch 20 min
Didn't get to sleep until just after 0230, and despite waking to my 0330 alarm, the one hour was not enough from the stress and upset of the last few days, so I allowed myself to go back to sleep, eventually rising just after 0800, giving me between 5-6 hours of broken sleep...Both shoulders were painful on waking, twinging throughout the day, and left wrist had to be strapped up again. I almost put off this training session until Tuesday (but didn't since the next two weeks are CRUCIAL), because my head was pounding almost from the time I woke, and I felt like I was going to fall over, even sitting down (long before training was even a consideration), experiencing vertigo in spurts throughout the day...Done late at night, finishing not long before midnight. NOT a good session! Started out with skipping, deciding to do HIIT in this mode instead of using the treadmill - the treadmill may have been kinder on my lower legs and knees to be honest, since I felt like I was crushing my lower legs with almost every revolution, like I was landing very heavy on my feet, which was interesting (and a little disconcerting, considering skipping plays an important role in my resistance sessions)...Anyways, ignoring the niggles in my mind, I started on my weights. From the very first set of Behind-the-neck BB Military Press I knew it wasn't going to be one of my better sessions, but still tried to push through - same weight as last week but reps were very much lowered, "stopped" not by the pain in my shoulders, but because my left wrist was "giving out". Skipping was a gritting of teeth and angry expression. Rear Flyes were extremely painful and AWKWARD, and I had to pause for a second from the eighth rep on each set to "settle" my left wrist. BB Military Press was similar, although for my third set, I probably COULD (and should) have done an extra rep. Plate Hammer Raises were very painful not just on my left wrist, but biting deep into both shoulder/biceps' tendons, making each rep an effort not to just throw the plate down on the floor in frustration (yes, it was THAT kind of session). Not in the most tolerable of moods, I headed over to the DB rack for Single-Arm Lateral Raises, selecting the same weight as last week, but not managing as many reps, my right side ok for the most part, but my left wrist in agony, the effort visible on my face with each rep. Started experiencing vertigo after my second set, vision blurring, and I had to REALLY concentrate on my skipping and then hold onto a bench between my supersets. Stayed with the DB and the same weight for Lateral Raises, hoping that TOGETHER would be better than single on my left wrist, and it was a little easier, but not really. With the light-headed dizziness plus in-and-out vision, I took the "safer" route of doing Stiff-Legged Deadlifts on the FLOOR (with DB), deliberately doing less reps here (they're not really important and I don't need that many reps, only doing them to continue to help "balance out" my quads). Finished off with Swissball Leg Curls, really focusing on the exercise. Was definitely relieved once my last set of skipping was completed...Didn't even want to sit on the Recline Bike, but I did, because post-weights cardio has become essential to my conditioning, legs moving slow, pain in the inferiomedial aspect of my LEFT knee (the knee which had, surprisingly, been giving me the most issues during my resistance session and having to be favoured)...Back in my room, showered, did my stretching, took six scoops of RecoverPRO, and went immediately to bed, passing out not long after...
