MOTIVATIONAL QUOTE OF THE DAY
"You have to live life moving forwards, not back." - Danger D'Amo/The Timekeeper, Spykids: All The Time In The World
For the complete Motivational, review Starting a New Chapter... | Rosie's MuscleRevolution.
TRAINING
Session 1
Run 7 miles @ 4.7 min/mile pace
Stretch 20 min
Session 2
Skip x 600 revolutions
Arms/Abs (30 sec recovery between trisets):
TriSet A -
1. Close-Grip BB Bicep Curls 6 x 10, 9, 8, 7, 6, 6
2. Dips 6 x 10, 9, 8, 7, 6, 6
3. Skip 6 x 100 revolutions
TriSet B -
4. Incline Alternate DB Bicep Curls 6 x 10, 9, 8, 8, 7, 7 per side
5. V-Bar Tricep Push-Down 6 x 10, 9, 8, 7, 7, 6
6. Skip 6 x 100 revolutions
TriSet C -
7. DB Zottoman Curls 4 x 6
8. Standing DB French Press 4 x 6, 6, 5, 5
9. Skip 4 x 100 revolutions
TriSet D -
10. Weighted DB Crunch (on bench, knees at 90 degrees) 4 x 15
11. Pikes (on bench) 4 x 15
12. Skip 4 x 100 revolutions
Post-Weights Cardio:
Run 4.5 miles @ 4.8 min/mile pace
Went to bed at 0330 this morning and slept for ~5 hours, lying in bed for another hour before getting up...Since my resistance session was planned for the night, headed out for a 7-mile run, surprising myself with the ease at which I started. Pace was faster than it was last week as well, getting closer to "normal", which is nice...20 minutes in the sauna post-run, before a "leg massage" in the spa (water cold again today), and stretching to complete my recovery...Actually started feeling quite shattered ~1730, and passed out for a little over an hour ~1800. I DID consider doing my resistance session tomorrow, but didn't, NOT wanting to get off course and make ANY allowances or "excuses" for anything - it's time for the Terminator to do what she does best!...Even though was still a little blah when I headed to the gym, skipping at the start got me quickly in the mood, rapid, not missing a beat, a sweat easily forming...Headed into my weights. Able to do more reps re Close-Grip BB Bicep Curls today than last week AND I ADDED two additional sets re TriSet A, just because I wanted to keep going until all I could manage was six reps a set. I went LOW on my Dips, doing them slowly, to "match" the reps done each set on the Close-Grip BB Bicep Curls, and actually felt it biting deep in my left delt. Skipping at the end of each triset remained fast. Same weight as last week re Incline Alternate DB Biceps Curls, but, as with Close-Grip BB Bicep Curls, able to do MORE each set, adding in another two sets re TriSet B as well, albeit struggling a little on them with this exercise. Used a different cable for a couple of sets re V-Bar Tricep Push-Downs, which made it interesting, but was ok here - LOVED the definition in the mirror during these and want THAT when I am RELAXED and in photoshoots! Sweat dripping down my back with everything, my hair sticking to my face during skipping. Because the cables were all being used (busy time in the gym - lots of youth getting in the way, GRRR) when it came to TriSet C, I stuck with the dumbbells. First exercise in this triset was DB Zottoman Curls - with the same weight used for Incline Alternate DB Bicep Curls, not able to do that many reps, but was ok, "made up" for by the excellent vascularity through my delts and arms. Then to Standing DB French Press - had to drop the weight after the first set, because I almost didn't make the last rep. Getting a little frustrated during skipping of this triset. My tank top literally soaked through, I started on TriSet D. Weighted Crunches I felt my right delt/bicep hurt sharply during the first and last set, but nothing unmanageable. Pikes I felt my abs work during. Skipping I started falling apart, the rope catching several times on the last set and every time I started my 100 revolutions from the start again, getting more frustrated with myself each time I had to...The Recline Bike was in use when I finished my resistance training, so I headed outside for a run instead. It was rather pleasant and reminded me how much I enjoy running in the DARK (as opposed to during daylight hours), and ended up doing ~4.5 miles over rolling terrain. My knees were fine throughout it and I was in a good mood when I got back to the gym...So, definitely glad I did tonight's training. It was a GREAT session overall and I look forward to tomorrow...
Run 7 miles @ 4.7 min/mile pace
Stretch 20 min
Session 2
Skip x 600 revolutions
Arms/Abs (30 sec recovery between trisets):
TriSet A -
1. Close-Grip BB Bicep Curls 6 x 10, 9, 8, 7, 6, 6
2. Dips 6 x 10, 9, 8, 7, 6, 6
3. Skip 6 x 100 revolutions
TriSet B -
4. Incline Alternate DB Bicep Curls 6 x 10, 9, 8, 8, 7, 7 per side
5. V-Bar Tricep Push-Down 6 x 10, 9, 8, 7, 7, 6
6. Skip 6 x 100 revolutions
TriSet C -
7. DB Zottoman Curls 4 x 6
8. Standing DB French Press 4 x 6, 6, 5, 5
9. Skip 4 x 100 revolutions
TriSet D -
10. Weighted DB Crunch (on bench, knees at 90 degrees) 4 x 15
11. Pikes (on bench) 4 x 15
12. Skip 4 x 100 revolutions
Post-Weights Cardio:
Run 4.5 miles @ 4.8 min/mile pace
Went to bed at 0330 this morning and slept for ~5 hours, lying in bed for another hour before getting up...Since my resistance session was planned for the night, headed out for a 7-mile run, surprising myself with the ease at which I started. Pace was faster than it was last week as well, getting closer to "normal", which is nice...20 minutes in the sauna post-run, before a "leg massage" in the spa (water cold again today), and stretching to complete my recovery...Actually started feeling quite shattered ~1730, and passed out for a little over an hour ~1800. I DID consider doing my resistance session tomorrow, but didn't, NOT wanting to get off course and make ANY allowances or "excuses" for anything - it's time for the Terminator to do what she does best!...Even though was still a little blah when I headed to the gym, skipping at the start got me quickly in the mood, rapid, not missing a beat, a sweat easily forming...Headed into my weights. Able to do more reps re Close-Grip BB Bicep Curls today than last week AND I ADDED two additional sets re TriSet A, just because I wanted to keep going until all I could manage was six reps a set. I went LOW on my Dips, doing them slowly, to "match" the reps done each set on the Close-Grip BB Bicep Curls, and actually felt it biting deep in my left delt. Skipping at the end of each triset remained fast. Same weight as last week re Incline Alternate DB Biceps Curls, but, as with Close-Grip BB Bicep Curls, able to do MORE each set, adding in another two sets re TriSet B as well, albeit struggling a little on them with this exercise. Used a different cable for a couple of sets re V-Bar Tricep Push-Downs, which made it interesting, but was ok here - LOVED the definition in the mirror during these and want THAT when I am RELAXED and in photoshoots! Sweat dripping down my back with everything, my hair sticking to my face during skipping. Because the cables were all being used (busy time in the gym - lots of youth getting in the way, GRRR) when it came to TriSet C, I stuck with the dumbbells. First exercise in this triset was DB Zottoman Curls - with the same weight used for Incline Alternate DB Bicep Curls, not able to do that many reps, but was ok, "made up" for by the excellent vascularity through my delts and arms. Then to Standing DB French Press - had to drop the weight after the first set, because I almost didn't make the last rep. Getting a little frustrated during skipping of this triset. My tank top literally soaked through, I started on TriSet D. Weighted Crunches I felt my right delt/bicep hurt sharply during the first and last set, but nothing unmanageable. Pikes I felt my abs work during. Skipping I started falling apart, the rope catching several times on the last set and every time I started my 100 revolutions from the start again, getting more frustrated with myself each time I had to...The Recline Bike was in use when I finished my resistance training, so I headed outside for a run instead. It was rather pleasant and reminded me how much I enjoy running in the DARK (as opposed to during daylight hours), and ended up doing ~4.5 miles over rolling terrain. My knees were fine throughout it and I was in a good mood when I got back to the gym...So, definitely glad I did tonight's training. It was a GREAT session overall and I look forward to tomorrow...
