MOTIVATIONAL QUOTE OF THE DAY
"♥ If something doesn't feel right in your life, FIX IT…The reason that you have this "urge" to IMPLEMENT a CHANGE is because you are not currently in the state of HAPPINESS and CONTENTMENT that you are INTENDED to be ♥ HAMMER away at your HOPES instead of sitting with the WOBBLY feelings of UNSTEADINESS ♥ You are being ENLIGHTENED with the REVELATION that you have some "loose screws" that need to be TIGHTENED. When this light is SHED upon you, head to your inner TOOLSHED and get to WORK…All of the DEVICES necessary to make the needed ADJUSTMENTS are WITHIN you ♥ Do not "screw" around with the DRIVE that has been placed within you, but be the SCREWDRIVER to your GOALS and twist away until they are LOCKED in place ♥ You are the MACHINE that can MEND whatever it is in your life that needs REPAIR…RESTORE yourself to OPTIMAL condition. Never settle for a FRAGILE future…your DREAMS are not meant to be BROKEN ♥" - Lauren Christine Frahn
TRAINING
Session 1
Run 7 miles @ 4.9 min/mile pace
Stretch 20 min
Session 2
Shoulders/Arms/Abs (30 sec recovery between quadset):
QuadSet A -
1. Rope Crunches 3 x 15
2. Hanging Straight-Leg Raises (feet to touch bar above head) 3 x 6
3. Ab Rollout 3 x 15
4. Skip 3 x 100 revolutions
QuadSet B -
5. DB Bicep Curls 3 x 21s
6. DB Hammer Curls 3 x 10
7. Alternate DB Hammer Bicep Curls 3 x 10 per side
8. Skip 3 x 100 revolutions
QuadSet C -
9. Rear Flyes 3 x 10
10. Plate Hammer Raises 3 x 6
11. Plate Lateral Raises 3 x 10
12. Skip 3 x 100 revolutions
Again, due to my late-night training (finishing almost at midnight), didn't go to bed until I would usually be getting UP, waking after ~5 hours sleep (which is about "perfect")...Didn't head out for my 7-mile run for ~3 hours post-waking, allowing time to see how my body was feeling, which was "eh" but not completely terrible. Same 7-mile loop as Wednesday. Out uphill with a headwind, but at a pace that had me feeling better than I did on Tuesday - at least my legs didn't feel like lead, although my left shoulder/biceps tendon was biting throughout it (holding my left arm in as close as possible as I could to my side the entire run). Finished in 20 seconds LESS than Tuesday's run, although it averaged out about the same (to 1 d.p.), and feeling slightly better for it, able to push it a little harder towards the END...Back to the hotel and into the sauna for 20 minutes (much prefer the wet sweat in here to the "muggy" sweat from my run). Then out to the pool, holding myself under for just over 3.5 minutes (wonder if this is contributing some to my left wrist hurting, since I push UP against the edge of the pool with my LEFT hand when I do this). For some reason I was calmer today, and it wasn't as much of an effort - until close to the end, when the sound I heard was the pounding of my heart along with the tiny "ripple" of the water on the surface above me. Gasping, hopped over to the spa (which was colder today) for my "leg massage"...Both shoulders being pesky re pain today...Slight change in plans once got to the gym - instead of doing Full-Body, because my shoulders were both very bad (I want to be able to train tomorrow and the next few weeks - I have to get through until the end of MAY remember!), I stopped after Shoulders, making it the session I was going to do tomorrow (might have to forego Full-Body this week - besides, I will already be doing five resistance sessions this week, so let it go, although I really should NOT have). But, how the session went: Started out with Abs, deciding to add Hanging Straight-Leg Raises/Pikes back in (since it's been a while since I attempted them) - shoulders were giving me so much pain that six reps was all I could manage on each set, dropping to the floor as they "gave out" on me from the pain. Held the Ab Rollout a little longer to "make up" for it. Skipping was concentrated and reasonably paced - love the way delts and arms look when doing it. Vascularity was back to "normal" today, spiderwebs of blue-green snaking their way from wrist to elbow and up to my anterior delts - the skinfold I have on my forearms is still that which I want on EVERY skinfold! Left wrist very painful from the first set of DB Bicep Curl 21s, but pushed through. Had to drop the weight for DB Hammer Curls - pump was very strong in biceps here, so strong it was PAINFUL. Alternate DB Hammer Bicep Curls were all an effort and a lot of screwing up my face, wanting to drop the weight and throw a tantrum from the pain assaulting my anterior. Skipping was a brief relief before more torture. I had to stop after completing all sets of QuadSet B and strap my left wrist up it was that bad (had not worn it from the start, just to see how it would handle the weights). Added five pounds to Reverse Flyes than what I have been using and grimaced out 10 reps for each set, slowly. Plate Hammer Raises were painful and, at the same weight as I have been using, had to stop after six reps each set (I probably could have done a couple more on the last set, but by then my mind was not in it). Plate Lateral Raises were done with tilted wrists, so not to hurt my left wrist any more...No post-weights cardio - I SHOULD have (it would have stopped the bad that came later)...A lot of mental abuse going on - no one else needs to berate or punish me when I do enough of that to and hating on MYSELF...
Run 7 miles @ 4.9 min/mile pace
Stretch 20 min
Session 2
Shoulders/Arms/Abs (30 sec recovery between quadset):
QuadSet A -
1. Rope Crunches 3 x 15
2. Hanging Straight-Leg Raises (feet to touch bar above head) 3 x 6
3. Ab Rollout 3 x 15
4. Skip 3 x 100 revolutions
QuadSet B -
5. DB Bicep Curls 3 x 21s
6. DB Hammer Curls 3 x 10
7. Alternate DB Hammer Bicep Curls 3 x 10 per side
8. Skip 3 x 100 revolutions
QuadSet C -
9. Rear Flyes 3 x 10
10. Plate Hammer Raises 3 x 6
11. Plate Lateral Raises 3 x 10
12. Skip 3 x 100 revolutions
Again, due to my late-night training (finishing almost at midnight), didn't go to bed until I would usually be getting UP, waking after ~5 hours sleep (which is about "perfect")...Didn't head out for my 7-mile run for ~3 hours post-waking, allowing time to see how my body was feeling, which was "eh" but not completely terrible. Same 7-mile loop as Wednesday. Out uphill with a headwind, but at a pace that had me feeling better than I did on Tuesday - at least my legs didn't feel like lead, although my left shoulder/biceps tendon was biting throughout it (holding my left arm in as close as possible as I could to my side the entire run). Finished in 20 seconds LESS than Tuesday's run, although it averaged out about the same (to 1 d.p.), and feeling slightly better for it, able to push it a little harder towards the END...Back to the hotel and into the sauna for 20 minutes (much prefer the wet sweat in here to the "muggy" sweat from my run). Then out to the pool, holding myself under for just over 3.5 minutes (wonder if this is contributing some to my left wrist hurting, since I push UP against the edge of the pool with my LEFT hand when I do this). For some reason I was calmer today, and it wasn't as much of an effort - until close to the end, when the sound I heard was the pounding of my heart along with the tiny "ripple" of the water on the surface above me. Gasping, hopped over to the spa (which was colder today) for my "leg massage"...Both shoulders being pesky re pain today...Slight change in plans once got to the gym - instead of doing Full-Body, because my shoulders were both very bad (I want to be able to train tomorrow and the next few weeks - I have to get through until the end of MAY remember!), I stopped after Shoulders, making it the session I was going to do tomorrow (might have to forego Full-Body this week - besides, I will already be doing five resistance sessions this week, so let it go, although I really should NOT have). But, how the session went: Started out with Abs, deciding to add Hanging Straight-Leg Raises/Pikes back in (since it's been a while since I attempted them) - shoulders were giving me so much pain that six reps was all I could manage on each set, dropping to the floor as they "gave out" on me from the pain. Held the Ab Rollout a little longer to "make up" for it. Skipping was concentrated and reasonably paced - love the way delts and arms look when doing it. Vascularity was back to "normal" today, spiderwebs of blue-green snaking their way from wrist to elbow and up to my anterior delts - the skinfold I have on my forearms is still that which I want on EVERY skinfold! Left wrist very painful from the first set of DB Bicep Curl 21s, but pushed through. Had to drop the weight for DB Hammer Curls - pump was very strong in biceps here, so strong it was PAINFUL. Alternate DB Hammer Bicep Curls were all an effort and a lot of screwing up my face, wanting to drop the weight and throw a tantrum from the pain assaulting my anterior. Skipping was a brief relief before more torture. I had to stop after completing all sets of QuadSet B and strap my left wrist up it was that bad (had not worn it from the start, just to see how it would handle the weights). Added five pounds to Reverse Flyes than what I have been using and grimaced out 10 reps for each set, slowly. Plate Hammer Raises were painful and, at the same weight as I have been using, had to stop after six reps each set (I probably could have done a couple more on the last set, but by then my mind was not in it). Plate Lateral Raises were done with tilted wrists, so not to hurt my left wrist any more...No post-weights cardio - I SHOULD have (it would have stopped the bad that came later)...A lot of mental abuse going on - no one else needs to berate or punish me when I do enough of that to and hating on MYSELF...
