MOTIVATIONAL QUOTE OF THE DAY
"Each day is a chance to draw closer to the heart of God, improve our character, discover and fulfill our life's purpose, trust, have faith, mature. The more you realize that it's not about you, but about what you have to give and giving it, allowing His glory to manifest through you, trying to make a difference and be a blessing to others, that you can come to understand." - Rosie Chee
For the complete Motivational, review Life's Greatest Blessings | WPM Women.
TRAINING
Tuesday
Session 1
Run 7 miles @ 4.9 min/mile pace
Stretch 20 min
Session 2
Skip x 1,000 revolutions
Arms/Abs (30 sec recovery between trisets):
TriSet A -
1. Close-Grip BB Bicep Curls 4 x 6
2. Dips 4 x 6
3. Skip 4 x 100 revolutions
TriSet B -
4. Incline Alternate DB Bicep Curls 4 x 8 per side
5. V-Bar Tricep Push-Down 4 x 6
6. Skip 4 x 100 revolutions
TriSet C -
7. Cable Bicep Curls (each hand with individual handle) 4 x 10, 10, 8, 8
8. Push-Ups (feet on floor, hands fists under chest) 4 x 10
9. Skip 4 x 100 revolutions
TriSet D -
10. Weighted DB Crunch (on bench, knees at 90 degrees) 4 x 10
11. Pikes (on bench) 4 x 15
12. Skip 4 x 100 revolutions
Post-Weights Cardio:
CrossTrainer 10 min
Post-Weights Cardio:
Recline Bike 10 min @ 102-106 rpm
A little backwards - "pm cardio" done in the morning and vice versa. Found myself a nice 7-mile loop of rolling terrain and ran it. Not extremely humid or muggy like it has been, which was a welcome relief. Just set out and ran. Knees were ok for the most part, until the last stretch on the highway, but it was manageable pain...Got back from the run and it was straight into the sauna for 25 minutes, before heading out to the pool. Extended the time, holding myself under the water for ~3 minutes, wanting the calm instead of the terrible confusion and pain. Gasping for breath, it was into the spa to "massage" my legs for a few minutes each, before heading back up to my room...I almost put off going to the gym until Wednesday because my shoulders were aching badly, but I went anyway, and glad I did. My mood was foul when I walked in and remained that way for most of my session honestly, but by the time I walked out, I felt better (albeit not for long, since it was straight into a binge - seriously need to STOP that, because times like that my mind was protesting it and I didn't even really want or enjoy what I ate, but kept shovelling anything and everything in anyway! But, enough of that)...Started off skipping, just mindlessly counting the revolutions. Surprisingly, my knees were ok during this - left wrist was aching a little though (yes, strapped up again)...Once that was done, set myself up for weights. After yesterday's session, I was prepared not to be able to do as many reps or even have to drop my weights for some exercises, but I didn't for Close-Grip BB Biceps Curls, instead working through the pain for less reps at the same weight as last week - last two reps on the last two sets were very slow and excruciating on my left wrist. Which didn't help my Dips - I went lower than usual, albeit not as slow as usual, feeling it in my left shoulder in particular and dull aching in my left wrist. Skipping for the end of each TriSet A was just done. I stayed with the same weight for Incline Alternate DB Bicep Curls as last week, and was back to doing what I could the week before that (although that was with a lighter weight than this), struggling a lot with my left side on the last few reps each time of it, and the last set, I actually had to pause for several moments to "allow" for the pain. INcreased the weight for V-Bar Tricep Push-Downs and did the same number of reps as last week. Favouring left knee severely during the skipping portion of TriSet B, wincing on every landing of my left foot. Instead of torturing my left wrist with DB Zottoman Curls, I swapped it out for Cable Bicep Curls, albeit as I have with Seated Cable Row, using INDIVIDUAL handles for each hand - was an effort and if I am going to continue doing these, really need to focus on keeping my elbows TIGHT against my waist. With my left wrist already in pain, swapped out the DB French Press for Push-Ups - first couple of sets I actually did with handles under me, but I wasn't able to go low enough, my bust hitting the handles, so went to doing them on my fists on the floor for the last two sets, and believe me, I FELT them. Skipping during TriSet C was a little faster than it had been prior in the session, just to get it over and done with. Weighted Crunches I did fewer reps, albeit same weight as last week, feeling it really "dig" into my right shoulder. Pikes were welcome after that. Skipping getting faster...Since the Recline Bike was being used when I finished, did 10 minutes on the CrossTrainer until it was free and then move to the former. Body just felt blah, and my pace was not the best...
Wednesday
Elliptical 20 min
Stretch 20 min
Didn't fall asleep until after I SHOULD have gotten up, sleeping for ~8 hours though. Again, training "backwards" re sessions today and I am going to go add in a fifth resistance session this week (to punish myself for not being able to get my nutrition disciplined AND take my mind off disturbing and depressing things)...Anyways, did 20 minutes on the Elliptical downstairs - really feeling it in my glutes and quads, which is NOT a good sign (I canNOT have them GROW!)...Then 25 minutes in the sauna. Out to the pool, forcing just over four minutes under the water this time. In fact, the longer I was under, the easier it became to stay under, which was interesting, and I just wanted to STAY there (my lungs said otherwise, LOL). Leg "massage" in the spa, finishing off with a random "why not?" minute holding myself under...
Tuesday
Session 1
Run 7 miles @ 4.9 min/mile pace
Stretch 20 min
Session 2
Skip x 1,000 revolutions
Arms/Abs (30 sec recovery between trisets):
TriSet A -
1. Close-Grip BB Bicep Curls 4 x 6
2. Dips 4 x 6
3. Skip 4 x 100 revolutions
TriSet B -
4. Incline Alternate DB Bicep Curls 4 x 8 per side
5. V-Bar Tricep Push-Down 4 x 6
6. Skip 4 x 100 revolutions
TriSet C -
7. Cable Bicep Curls (each hand with individual handle) 4 x 10, 10, 8, 8
8. Push-Ups (feet on floor, hands fists under chest) 4 x 10
9. Skip 4 x 100 revolutions
TriSet D -
10. Weighted DB Crunch (on bench, knees at 90 degrees) 4 x 10
11. Pikes (on bench) 4 x 15
12. Skip 4 x 100 revolutions
Post-Weights Cardio:
CrossTrainer 10 min
Post-Weights Cardio:
Recline Bike 10 min @ 102-106 rpm
A little backwards - "pm cardio" done in the morning and vice versa. Found myself a nice 7-mile loop of rolling terrain and ran it. Not extremely humid or muggy like it has been, which was a welcome relief. Just set out and ran. Knees were ok for the most part, until the last stretch on the highway, but it was manageable pain...Got back from the run and it was straight into the sauna for 25 minutes, before heading out to the pool. Extended the time, holding myself under the water for ~3 minutes, wanting the calm instead of the terrible confusion and pain. Gasping for breath, it was into the spa to "massage" my legs for a few minutes each, before heading back up to my room...I almost put off going to the gym until Wednesday because my shoulders were aching badly, but I went anyway, and glad I did. My mood was foul when I walked in and remained that way for most of my session honestly, but by the time I walked out, I felt better (albeit not for long, since it was straight into a binge - seriously need to STOP that, because times like that my mind was protesting it and I didn't even really want or enjoy what I ate, but kept shovelling anything and everything in anyway! But, enough of that)...Started off skipping, just mindlessly counting the revolutions. Surprisingly, my knees were ok during this - left wrist was aching a little though (yes, strapped up again)...Once that was done, set myself up for weights. After yesterday's session, I was prepared not to be able to do as many reps or even have to drop my weights for some exercises, but I didn't for Close-Grip BB Biceps Curls, instead working through the pain for less reps at the same weight as last week - last two reps on the last two sets were very slow and excruciating on my left wrist. Which didn't help my Dips - I went lower than usual, albeit not as slow as usual, feeling it in my left shoulder in particular and dull aching in my left wrist. Skipping for the end of each TriSet A was just done. I stayed with the same weight for Incline Alternate DB Bicep Curls as last week, and was back to doing what I could the week before that (although that was with a lighter weight than this), struggling a lot with my left side on the last few reps each time of it, and the last set, I actually had to pause for several moments to "allow" for the pain. INcreased the weight for V-Bar Tricep Push-Downs and did the same number of reps as last week. Favouring left knee severely during the skipping portion of TriSet B, wincing on every landing of my left foot. Instead of torturing my left wrist with DB Zottoman Curls, I swapped it out for Cable Bicep Curls, albeit as I have with Seated Cable Row, using INDIVIDUAL handles for each hand - was an effort and if I am going to continue doing these, really need to focus on keeping my elbows TIGHT against my waist. With my left wrist already in pain, swapped out the DB French Press for Push-Ups - first couple of sets I actually did with handles under me, but I wasn't able to go low enough, my bust hitting the handles, so went to doing them on my fists on the floor for the last two sets, and believe me, I FELT them. Skipping during TriSet C was a little faster than it had been prior in the session, just to get it over and done with. Weighted Crunches I did fewer reps, albeit same weight as last week, feeling it really "dig" into my right shoulder. Pikes were welcome after that. Skipping getting faster...Since the Recline Bike was being used when I finished, did 10 minutes on the CrossTrainer until it was free and then move to the former. Body just felt blah, and my pace was not the best...
Wednesday
Elliptical 20 min
Stretch 20 min
Didn't fall asleep until after I SHOULD have gotten up, sleeping for ~8 hours though. Again, training "backwards" re sessions today and I am going to go add in a fifth resistance session this week (to punish myself for not being able to get my nutrition disciplined AND take my mind off disturbing and depressing things)...Anyways, did 20 minutes on the Elliptical downstairs - really feeling it in my glutes and quads, which is NOT a good sign (I canNOT have them GROW!)...Then 25 minutes in the sauna. Out to the pool, forcing just over four minutes under the water this time. In fact, the longer I was under, the easier it became to stay under, which was interesting, and I just wanted to STAY there (my lungs said otherwise, LOL). Leg "massage" in the spa, finishing off with a random "why not?" minute holding myself under...
OTHER NOTES
Supplements
Finished my bottle of Adipose Annihilation V2 yesterday and my last bottle of AnaBeta today. Going to miss my AnaBeta - running out of Recompadrol AND this means I have NO nutrient repartitioners, which is NOT good for me (might have to get something fast). I'll also be out of Alpha-T2 on Friday, so I had better pick up my A-game with everything ELSE (specifically NUTRITION)!
Supplements
Finished my bottle of Adipose Annihilation V2 yesterday and my last bottle of AnaBeta today. Going to miss my AnaBeta - running out of Recompadrol AND this means I have NO nutrient repartitioners, which is NOT good for me (might have to get something fast). I'll also be out of Alpha-T2 on Friday, so I had better pick up my A-game with everything ELSE (specifically NUTRITION)!
