MOTIVATIONAL QUOTE OF THE DAY
"If it weren't for you I would never have known how it is to love someone." - Tristan, Soulmates
For the complete Motivational, review Soulmates | Rosie's MuscleRevolution.
TRAINING
HIIT Run:
a. 4 min jogging
b. 28 x 20 sec sprint/10 sec easy
c. 4 min jogging
Shoulders/Hamstrings (30 sec recovery between supersets):
SuperSet A -
1. Behind-the-neck BB Military Press 6 x 15, 10, 9, 8, 7, 6
2. Skip 6 x 100 revolutions
SuperSet B -
3. BB Military Press 6 x 12, 10, 9, 8, 7, 9
4. Skip 6 x 100 revolutions
SuperSet C -
5. Single-Arm DB Lateral Raises 6 x 10 per side
6. Skip 6 x 100 revolutions
SuperSet D -
7. Stiff-Legged BB Deadlifts (on bench, reaching down 9 inches with the BB) 6 x 10
8. Skip 6 x 100 revolutions
Post-Weights Cardio:
Recline Bike 20 min @ 118-120 rpm
Stretch 20 min
I didn't know it, but I was EXCITED for the gym tonight. Got there and went out on the highway for my HIIT Run, happy to finally be out there doing it as it needed to be done. Knees were fine, which also made for a better mood as well. Ended up doing 28 sprints, wanting to PUSH myself beyond what I HAVE been doing, NOT taking any prisoners, and truly making sure I gave it my ALL. The last few sprints were a little slower, but overall it was a good session...Actually applied another five sprays of NO Infuse per delt/upper arm post-HIIT/pre-weights, hoping it would help with my delt/biceps' tendons during resistance training. Started out with Behind-the-neck BB Military Press - first set blew me away and I kept going until I couldn't do another rep, although the same could not be said for each consecutive set, and the last rep on each one after that was a HUGE effort, almost not making it. Skipping afterwards was fast. Little pause before moving onto BB Military Press - fewer reps than on the first set of Behind-the-neck BB Military Press, which was a surprise, since I can usually do more with this than that. Feeling this in my left wrist, and I favoured it a little, but not much, pushing through with military swiftness, jumping straight into my skipping at the end of each set. Barely time to breathe and it was onto Single-Arm DB Lateral Raises - started with right side first (since my left delt/biceps tendon was extremely sore by this time), gritting out almost every rep with my left side, as my left wrist started to whine in pain as well. No quarter given and skipping was fast. To make things MORE difficult, I selected a different bench for my Stiff-Legged BB Deadlifts, reaching down a further three inches on each rep, to make for a stretch of nine inches each time, ensuring my hamstrings REALLY felt it. And they did, especially on skipping afterwards - as did the posterior lateral aspect of my right knee, which was a little tight. Nevertheless, it was an excellent session and I was pleased with it, finishing with my t-shirt literally SOAKED...But I wasn't done - on the Recline Bike the energy that I had left and the lack of pain in my knees meant faster spinning, and even though my butt and hamstrings felt it within the first few minutes I kept the pace high...Back to the hotel to stretch, relax in the sauna for 20 minutes, and then complete everything off with a leg "massage" in the spa. I didn't go into the pool to hold myself under today, because the spa was actually the temperature of the pool, and for some reason I was ALREADY calm, despite everything that happened earlier (and that has gone on this week). For some reason, my mind was calm and almost smiling quietly (even though I was highly frustrated and furious with myself after discovering my body composition progress for this week, especially given that I have LESS than two weeks until Florida)...
HIIT Run:
a. 4 min jogging
b. 28 x 20 sec sprint/10 sec easy
c. 4 min jogging
Shoulders/Hamstrings (30 sec recovery between supersets):
SuperSet A -
1. Behind-the-neck BB Military Press 6 x 15, 10, 9, 8, 7, 6
2. Skip 6 x 100 revolutions
SuperSet B -
3. BB Military Press 6 x 12, 10, 9, 8, 7, 9
4. Skip 6 x 100 revolutions
SuperSet C -
5. Single-Arm DB Lateral Raises 6 x 10 per side
6. Skip 6 x 100 revolutions
SuperSet D -
7. Stiff-Legged BB Deadlifts (on bench, reaching down 9 inches with the BB) 6 x 10
8. Skip 6 x 100 revolutions
Post-Weights Cardio:
Recline Bike 20 min @ 118-120 rpm
Stretch 20 min
I didn't know it, but I was EXCITED for the gym tonight. Got there and went out on the highway for my HIIT Run, happy to finally be out there doing it as it needed to be done. Knees were fine, which also made for a better mood as well. Ended up doing 28 sprints, wanting to PUSH myself beyond what I HAVE been doing, NOT taking any prisoners, and truly making sure I gave it my ALL. The last few sprints were a little slower, but overall it was a good session...Actually applied another five sprays of NO Infuse per delt/upper arm post-HIIT/pre-weights, hoping it would help with my delt/biceps' tendons during resistance training. Started out with Behind-the-neck BB Military Press - first set blew me away and I kept going until I couldn't do another rep, although the same could not be said for each consecutive set, and the last rep on each one after that was a HUGE effort, almost not making it. Skipping afterwards was fast. Little pause before moving onto BB Military Press - fewer reps than on the first set of Behind-the-neck BB Military Press, which was a surprise, since I can usually do more with this than that. Feeling this in my left wrist, and I favoured it a little, but not much, pushing through with military swiftness, jumping straight into my skipping at the end of each set. Barely time to breathe and it was onto Single-Arm DB Lateral Raises - started with right side first (since my left delt/biceps tendon was extremely sore by this time), gritting out almost every rep with my left side, as my left wrist started to whine in pain as well. No quarter given and skipping was fast. To make things MORE difficult, I selected a different bench for my Stiff-Legged BB Deadlifts, reaching down a further three inches on each rep, to make for a stretch of nine inches each time, ensuring my hamstrings REALLY felt it. And they did, especially on skipping afterwards - as did the posterior lateral aspect of my right knee, which was a little tight. Nevertheless, it was an excellent session and I was pleased with it, finishing with my t-shirt literally SOAKED...But I wasn't done - on the Recline Bike the energy that I had left and the lack of pain in my knees meant faster spinning, and even though my butt and hamstrings felt it within the first few minutes I kept the pace high...Back to the hotel to stretch, relax in the sauna for 20 minutes, and then complete everything off with a leg "massage" in the spa. I didn't go into the pool to hold myself under today, because the spa was actually the temperature of the pool, and for some reason I was ALREADY calm, despite everything that happened earlier (and that has gone on this week). For some reason, my mind was calm and almost smiling quietly (even though I was highly frustrated and furious with myself after discovering my body composition progress for this week, especially given that I have LESS than two weeks until Florida)...
OTHER NOTES
Body Composition
9.2% bodyfat - instead of losing 0.3% bodyfat, I GAINED 0.3% bodyfat - even though training has been ok this week (albeit no days off) and nutrition better than it was last week. It has shown me the difference a couple of supplements (Recompadrol and AnaBeta) make to me, but also the importance of my NUTRITION (the changes my body has undergone the last couple of months means that I can no longer get away with the way I used to eat, but has also shown me that LEAN GAINS 16-hour fast/8-hour feeding window IS the nutritional protocol for me, since the last four weeks I have NOT - for the FIRST time since I started using it last May - followed it) and that what works best for me has changed recently, like the way the best way re training for me did last year! I definitely feel the difference in my body once it goes over 9% bodyfat and it's not a feeling I like at all.
The last four weeks at a glance:
18 March - 8% bodyfat at 108.4 pounds
25 March - 8.5% bodyfat at 111 pounds (+0.5% bodyfat; +2.6 pounds body mass: +1.837 pounds lean, +1.763 pounds bodyfat)
1 April - 9% bodyfat at 113.2 pounds (+0.5% bodyfat; + 2.2 pounds body mass: +1.447 pounds lean, +0.753 pounds bodyfat)
6 April - 8.9% bodyfat at 115.2 pounds (-0.1% bodyfat; + 2 pounds body mass: +1.9352 pounds lean, +0.0648 pounds bodyfat)
14 April - 9.2% bodyfat at 113.4 pounds (+0.3% bodyfat; -1.8 pounds body mass: -1.98 pounds lean, + 0.18 pounds bodyfat)
Re girths go, my arms are now symmetrical unflexed AND flexed, but my legs are more different than ever - my right thigh 0.6 inches BIGGER than my left. I have noticed several drastic changes in my body over the last couple of months from my waist to my knees, primarily in my lower body, as it responds to different factors and I'm NOT liking it. So, more than ever, things MUST CHANGE!
In 10 days I will be working once more with Walt Ostarly. In 12 days I will be shooting again with Brent Allen, plus Gary Miller for the first time. I WANT to be 7.8% bodyfat by this time (I was 7.8% bodyfat the last time I worked with Walt, and I want to be at least AS lean as I was then, if not leanER!), meaning that I HAVE to lose >0.1% bodyfat a DAY over the next two days to achieve it!
Supplements
Finished my last bottle of Alpha-T2 today. All I have from now until the end of the month are Assault, Erase, Erase Pro, MuscleGels, Shred Matrix, RecoverPRO, and Vitamin C.
Supplementary Notes
I definitely notice the difference in NOT having AnaBeta (ran out Wednesday) - I have not been as thirsty, but not only that, I have not been "able" to drink as much as I SHOULD, sometimes having to FORCE myself to drink, and even then, choking it down, which is weird. I have also not been as warm as I have been since running out of Adipose Annihilation V2 (on Tuesday). Sleep has also continued to be messed up, although it's calming down now into a pattern (but has to be MY pattern). Mood has been all over the place - this week I lost two people who were very dear to me, on top of a lot of frustrating events and things going on.
Wrapping Up...
Due to events out of my control, I will be travelling quite a bit over the next two weeks, which "upsets" my preparation for my photoshoots in Florida at the end of the month, but makes me more determined than ever NOT to let this affect me (like everything has the last four weeks)...Drastic times call for EXTREME measures: There will be NO days OFF training until a month out from my birthday...AND...I am going to withOUT fail for every day until then follow [my adaptation of] Lyle McDonald's "diet" (since the week I actually managed to stick to it, I lost 0.6% bodyfat) within the Lean Gains 16-hour fast/8-hour feeding window (as the first five days that I first used this method, I lost 1.1% bodyfat)...Today well and truly starts my "last minute" count-down for Florida...
With several new hard truths being realized and accepted this last week, it really HAS come down to the wire, not time for "kind of" do it or half-hearted efforts in some areas, but time to power up the Terminator and give it my ALL - EVERYthing I have - to get what has to be done DONE!
Body Composition
9.2% bodyfat - instead of losing 0.3% bodyfat, I GAINED 0.3% bodyfat - even though training has been ok this week (albeit no days off) and nutrition better than it was last week. It has shown me the difference a couple of supplements (Recompadrol and AnaBeta) make to me, but also the importance of my NUTRITION (the changes my body has undergone the last couple of months means that I can no longer get away with the way I used to eat, but has also shown me that LEAN GAINS 16-hour fast/8-hour feeding window IS the nutritional protocol for me, since the last four weeks I have NOT - for the FIRST time since I started using it last May - followed it) and that what works best for me has changed recently, like the way the best way re training for me did last year! I definitely feel the difference in my body once it goes over 9% bodyfat and it's not a feeling I like at all.
The last four weeks at a glance:
18 March - 8% bodyfat at 108.4 pounds
25 March - 8.5% bodyfat at 111 pounds (+0.5% bodyfat; +2.6 pounds body mass: +1.837 pounds lean, +1.763 pounds bodyfat)
1 April - 9% bodyfat at 113.2 pounds (+0.5% bodyfat; + 2.2 pounds body mass: +1.447 pounds lean, +0.753 pounds bodyfat)
6 April - 8.9% bodyfat at 115.2 pounds (-0.1% bodyfat; + 2 pounds body mass: +1.9352 pounds lean, +0.0648 pounds bodyfat)
14 April - 9.2% bodyfat at 113.4 pounds (+0.3% bodyfat; -1.8 pounds body mass: -1.98 pounds lean, + 0.18 pounds bodyfat)
Re girths go, my arms are now symmetrical unflexed AND flexed, but my legs are more different than ever - my right thigh 0.6 inches BIGGER than my left. I have noticed several drastic changes in my body over the last couple of months from my waist to my knees, primarily in my lower body, as it responds to different factors and I'm NOT liking it. So, more than ever, things MUST CHANGE!
In 10 days I will be working once more with Walt Ostarly. In 12 days I will be shooting again with Brent Allen, plus Gary Miller for the first time. I WANT to be 7.8% bodyfat by this time (I was 7.8% bodyfat the last time I worked with Walt, and I want to be at least AS lean as I was then, if not leanER!), meaning that I HAVE to lose >0.1% bodyfat a DAY over the next two days to achieve it!
Supplements
Finished my last bottle of Alpha-T2 today. All I have from now until the end of the month are Assault, Erase, Erase Pro, MuscleGels, Shred Matrix, RecoverPRO, and Vitamin C.
Supplementary Notes
I definitely notice the difference in NOT having AnaBeta (ran out Wednesday) - I have not been as thirsty, but not only that, I have not been "able" to drink as much as I SHOULD, sometimes having to FORCE myself to drink, and even then, choking it down, which is weird. I have also not been as warm as I have been since running out of Adipose Annihilation V2 (on Tuesday). Sleep has also continued to be messed up, although it's calming down now into a pattern (but has to be MY pattern). Mood has been all over the place - this week I lost two people who were very dear to me, on top of a lot of frustrating events and things going on.
Wrapping Up...
Due to events out of my control, I will be travelling quite a bit over the next two weeks, which "upsets" my preparation for my photoshoots in Florida at the end of the month, but makes me more determined than ever NOT to let this affect me (like everything has the last four weeks)...Drastic times call for EXTREME measures: There will be NO days OFF training until a month out from my birthday...AND...I am going to withOUT fail for every day until then follow [my adaptation of] Lyle McDonald's "diet" (since the week I actually managed to stick to it, I lost 0.6% bodyfat) within the Lean Gains 16-hour fast/8-hour feeding window (as the first five days that I first used this method, I lost 1.1% bodyfat)...Today well and truly starts my "last minute" count-down for Florida...
With several new hard truths being realized and accepted this last week, it really HAS come down to the wire, not time for "kind of" do it or half-hearted efforts in some areas, but time to power up the Terminator and give it my ALL - EVERYthing I have - to get what has to be done DONE!
