MOTIVATIONAL QUOTE OF THE DAY
"♥ There may be times in life where it feels that a METEOR has suddenly STRUCK everything that you knew to be “normal” and sent it flying into the air...LET THE PIECES GO... ♥ Do not frantically attempt to grab the "debris" from "space", for you will be interrupting one of the most AMAZING processes that we as humans "face". WHO we presently ARE has been shaped by EACH and EVERY experience and encounter that we have ever had ♥ While you may feel completely OUT OF control, understand that what is happening is Divinely UNDER CONTROL. When life delivers a "BOOM", it is simply making ROOM for a newly formed TRAIT predestined by your FATE ♥ There are absolutely NO MISTAKES in what these "QUAKES" shake into our lives. Allow the "dust" to SETTLE where it may, revealing in its "aftermath" the BEAUTY of something much larger than us at work. It is these "STRIKING" moments that have the greatest "IMPACT" on who we ARE...ultimately, they are what DEFINES US ♥" - Lauren Christine Frahn
TRAINING
Skip x 1,000 revolutions
Full-Body (30 sec recovery between trisets/skipping):
TriSet A -
1. Stiff-Legged DB Deadlifts (DB to touch floor) 3 x 10
2. Neutral Grip Seated Row (each hand with individual handle) 3 x 10
3. Side-to-side DB Push-Ups (feet on floor, hands on DB) 3 x 10
Skip x 300 revolutions
TriSet B -
4. Rear Flyes 3 x 10
5. Plate Hammer Raises (each hand with individual plate) 3 x 10
6. Alternate Plate Single-Arm Lateral Raises 3 x 10 per side
Skip x 300 revolutions
TriSet C -
7. DB Zottoman Curls 3 x 10
8. V-Bar Tricep Push-Downs 3 x 10
9. Alternate DB Hammer Bicep Curls 3 x 10 per side
Skip x 300 revolutions
TriSet D -
10. Swissball Crunches (feet on wall, knees at 90 degree angle; from 270 to 180 degrees) 3 x 10
11. Pikes (on bench) 3 x 10
12. Reverse Curls (on bench) 3 x 10
Skip x 300 revolutions
Post-Weights Cardio:
Recline Bike 20 min @ 111-115 rpm
Stretch 25 min
Just a single session today, since I am NOT having a day OFF training this week. Fifth resistance session for the week - the best of them all so far, actually, which is surprising, given that it IS close to the END of the week and I've been struggling BADLY up until now with almost ALL my weights! Headed into the gym and started out skipping - rapid, a SMILE on my face (the first at the START of a session this week!), no issues with my knees, shoulders, or left wrist...Vascularity and definition strong from the start, I began "backwards" to how I would usually do a Full-Body session, wanting to give my shoulders and biceps' tendons a little more time before hammering them. TriSet A was done with relative ease - stronger than last time I did it, with less pain too. Then to TriSet B. Rear Flyes may have been a little light, albeit the weight I used (and STRUGGLED with) on Monday, which I guess is ok, since I am going to be doing Shoulders again tomorrow. Used a plate in each hand for Hammer Raises today - wincing with this, but not as much pain as holding a single large plate in front of me (like yesterday). Decided to be different and ALTERNATE with the Lateral Raises re single-arm - this actually caused the MOST pain in my left delt/biceps' tendon, and the last set was done rather slowly. Determined to keep my weights up, used the same weight as I did last week on Arms/Abs' day re DB Zottoman Curls - did two more reps each set as well, albeit one less set than for that session. V-Bar Tricep Push-Downs almost seemed easy, despite the fact that I did not lower the weight by much from what I use on Arms/Abs' day. Alternate DB Hammer Biceps Curls caused a lot of pain, especially in my left delt/biceps tendon, exacerbated by a highly painful pump. Vascularity was prominent in my right side during Alternate DB Hammer Bicep Curls, but in my left side during DB Zottoman Curls, which was odd. For another change, I started TriSet D with Swissball Crunches - my feet on the wall, knees at a 90 degree angle, and, to INcrease the degree of difficulty (and consequently pain during the exercise), I did my crunches from 270 degrees to 180 degrees. Pikes were LOVED - although my left hip (AND lower back on the last set) were popping almost every rep. Finished killing abs with Reverse Curls...Cadence was slightly higher during post-weights cardio, which was fine, although it WAS a little effort in the second half, my left arch beginning to ache some...
Skip x 1,000 revolutions
Full-Body (30 sec recovery between trisets/skipping):
TriSet A -
1. Stiff-Legged DB Deadlifts (DB to touch floor) 3 x 10
2. Neutral Grip Seated Row (each hand with individual handle) 3 x 10
3. Side-to-side DB Push-Ups (feet on floor, hands on DB) 3 x 10
Skip x 300 revolutions
TriSet B -
4. Rear Flyes 3 x 10
5. Plate Hammer Raises (each hand with individual plate) 3 x 10
6. Alternate Plate Single-Arm Lateral Raises 3 x 10 per side
Skip x 300 revolutions
TriSet C -
7. DB Zottoman Curls 3 x 10
8. V-Bar Tricep Push-Downs 3 x 10
9. Alternate DB Hammer Bicep Curls 3 x 10 per side
Skip x 300 revolutions
TriSet D -
10. Swissball Crunches (feet on wall, knees at 90 degree angle; from 270 to 180 degrees) 3 x 10
11. Pikes (on bench) 3 x 10
12. Reverse Curls (on bench) 3 x 10
Skip x 300 revolutions
Post-Weights Cardio:
Recline Bike 20 min @ 111-115 rpm
Stretch 25 min
Just a single session today, since I am NOT having a day OFF training this week. Fifth resistance session for the week - the best of them all so far, actually, which is surprising, given that it IS close to the END of the week and I've been struggling BADLY up until now with almost ALL my weights! Headed into the gym and started out skipping - rapid, a SMILE on my face (the first at the START of a session this week!), no issues with my knees, shoulders, or left wrist...Vascularity and definition strong from the start, I began "backwards" to how I would usually do a Full-Body session, wanting to give my shoulders and biceps' tendons a little more time before hammering them. TriSet A was done with relative ease - stronger than last time I did it, with less pain too. Then to TriSet B. Rear Flyes may have been a little light, albeit the weight I used (and STRUGGLED with) on Monday, which I guess is ok, since I am going to be doing Shoulders again tomorrow. Used a plate in each hand for Hammer Raises today - wincing with this, but not as much pain as holding a single large plate in front of me (like yesterday). Decided to be different and ALTERNATE with the Lateral Raises re single-arm - this actually caused the MOST pain in my left delt/biceps' tendon, and the last set was done rather slowly. Determined to keep my weights up, used the same weight as I did last week on Arms/Abs' day re DB Zottoman Curls - did two more reps each set as well, albeit one less set than for that session. V-Bar Tricep Push-Downs almost seemed easy, despite the fact that I did not lower the weight by much from what I use on Arms/Abs' day. Alternate DB Hammer Biceps Curls caused a lot of pain, especially in my left delt/biceps tendon, exacerbated by a highly painful pump. Vascularity was prominent in my right side during Alternate DB Hammer Bicep Curls, but in my left side during DB Zottoman Curls, which was odd. For another change, I started TriSet D with Swissball Crunches - my feet on the wall, knees at a 90 degree angle, and, to INcrease the degree of difficulty (and consequently pain during the exercise), I did my crunches from 270 degrees to 180 degrees. Pikes were LOVED - although my left hip (AND lower back on the last set) were popping almost every rep. Finished killing abs with Reverse Curls...Cadence was slightly higher during post-weights cardio, which was fine, although it WAS a little effort in the second half, my left arch beginning to ache some...
