MOTIVATIONAL QUOTE OF THE DAY
"Only shared experiences can help others. Aldous Huxley said, "Experience is not what happens to you. It is what you do with what happens to you." What will you do with what you've been through? Don't waste your pain; use it to help others." - Rick Warren, The Purpose Driven Life
For the complete Motivational, review Your Pain | Rosie's MuscleRevolution.
TRAINING
Session 1
Run 7 miles @ 5.1 min/mile pace
Session 2
Skip x 1,000 revolutions
Full-Body (30 sec recovery between quadsets):
QuadSet A -
1. Neutral Grip Seated Row (each hand with individual handle) 3 x 10
2. Side-to-side DB Push-Ups (feet on floor, hands on DB) 3 x 10
3. Stiff-Legged BB Deadlifts (on bench, reaching down 9 inches with the BB) 3 x 10
4. Skip 3 x 100 revolutions
QuadSet B -
5. DB Bicep Curls 3 x 21s
6. V-Bar Tricep Push-Downs 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 (each hand with individual plate) 3 x 10
11. Alternate Plate Single-Arm Lateral Raises 3 x 10 per side
12. Skip 3 x 100 revolutions
QuadSet D -
13. Weighted Crunches (on bench, knees at 90 degree angle) 3 x 10
14. Reverse Curls (on bench) 3 x 10
15. Pikes (on bench) 3 x 20
16. Skip 3 x 100 revolutions
Post-Weights Cardio:
Recline Bike 20 min @ 110-112 rpm
Stretch 20 min
Bed at 0330 again this morning, exhausted and falling asleep quickly, albeit waking every ~2 hours, finally getting up after ~4 hours sleep...Didn't feel too much like going for a run this morning, but I did anyway, forcing myself out there. From the start I knew it was going to be a slower session, body feeling heavy and mind not really on it. Slowest run I have done in a while...Back at the hotel, I went out to the pool, not able to be underwater fast enough, welcoming it, seeking the quiet release that it offered, tempted to take it. My right knee collapsed on me as I headed over to the spa for a "leg massage", not helping things. Back to my room where I ran a bath as hot as it would go, scalding me on entry but my body getting used to it, just wanting some warmth and being underwater again...Started to feel even MORE shattered ~1330 and went back to bed, hoping to get some rest (and calm), but sleep did not come and I ended up just getting back up at 1500, preparing myself for the gym at 1530 for a 1600 start, not really feeling like it, but knowing that I NEEDED it!...Started off with 1,000 revolutions of skipping, ankles, arches, knees, shoulders/biceps' tendons, and left wrist all fine. Despite that, thoughts had me upset, only determined to push myself HARDER to FEEL the PAIN...Then into the bulk of my session. Different order than this session last week and making it quadsets instead of trisets, to ensure I was constantly on the go. And on the go I was. Upped the weight by five pounds from last week on Neutral Grip Seated Row and managed ok, only starting to struggle a little on the last set. For the first time in ages I had no issues with my shoulders the Side-to-side DB Push-Ups. Again, used the barbell to reach down nine inches from atop a bench re Stiff-Legged BB Deadlifts, seeing the sweat already glistening on my face. Skipping was fine, but I had to "tie" my plait up to stop it hitting the rope. DB Bicep Curls for 21s, an exercise I really enjoyed when I first started doing it - started feeling it during the last seven reps of each set, and the last seven on the last set were a little slower than the rest because it was starting to hurt. 10 pounds more than last week used for the V-Bar Tricep Push-Downs and was fine - on the other side of the cable today, and the definition in my right side/back is definitely not as strong as in my left. Used five pounds more per side re Alternate DB Hammer Bicep Curls this week and was fine. Skipping ok. Used 15 pounds more re Rear Flyes this week - feeling my left elbow clicking and creaking during the second and third set, with the last set a real battle, having to pause for a second before each of the last four reps. Plate Hammer Raises were ok - same weight as last week. Did Alternate Plate Single-Arm Lateral Raises again since I enjoyed them last week - seeing the definition in my anterior and lateral delts nicely, but also beginning to feel an ache in my right delt/biceps tendon. Skipping a little slower during this quadset. A little heavier dumbbell for the Weighted Crunches. A little "wobbly" with the Reverse Curls and on the first set I nearly fell off the bench, which is a first. Pikes were good - feeling them today, and on the first set noticed that my SHINS were "sweating", LOL, which I found amusing, but also indicative of how hot it was (or maybe how hard I was working). Again, I was literally dripping when I finished my weights, but it felt GOOD and I didn't mind...Finished off on the Recline Bike, spinning ok. Right superiomedial knee aching a little from the twelfth minute, but it wasn't that bad...Back to the hotel, where I only spent 10 minutes in the sauna - ALREADY so hot I didn't need to get HOTTER - before going back to my room to stretch...Surprisingly enough, my body actually felt BETTER post-training than before, which was welcome, finding myself a little calmer but not completely...
Session 1
Run 7 miles @ 5.1 min/mile pace
Session 2
Skip x 1,000 revolutions
Full-Body (30 sec recovery between quadsets):
QuadSet A -
1. Neutral Grip Seated Row (each hand with individual handle) 3 x 10
2. Side-to-side DB Push-Ups (feet on floor, hands on DB) 3 x 10
3. Stiff-Legged BB Deadlifts (on bench, reaching down 9 inches with the BB) 3 x 10
4. Skip 3 x 100 revolutions
QuadSet B -
5. DB Bicep Curls 3 x 21s
6. V-Bar Tricep Push-Downs 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 (each hand with individual plate) 3 x 10
11. Alternate Plate Single-Arm Lateral Raises 3 x 10 per side
12. Skip 3 x 100 revolutions
QuadSet D -
13. Weighted Crunches (on bench, knees at 90 degree angle) 3 x 10
14. Reverse Curls (on bench) 3 x 10
15. Pikes (on bench) 3 x 20
16. Skip 3 x 100 revolutions
Post-Weights Cardio:
Recline Bike 20 min @ 110-112 rpm
Stretch 20 min
Bed at 0330 again this morning, exhausted and falling asleep quickly, albeit waking every ~2 hours, finally getting up after ~4 hours sleep...Didn't feel too much like going for a run this morning, but I did anyway, forcing myself out there. From the start I knew it was going to be a slower session, body feeling heavy and mind not really on it. Slowest run I have done in a while...Back at the hotel, I went out to the pool, not able to be underwater fast enough, welcoming it, seeking the quiet release that it offered, tempted to take it. My right knee collapsed on me as I headed over to the spa for a "leg massage", not helping things. Back to my room where I ran a bath as hot as it would go, scalding me on entry but my body getting used to it, just wanting some warmth and being underwater again...Started to feel even MORE shattered ~1330 and went back to bed, hoping to get some rest (and calm), but sleep did not come and I ended up just getting back up at 1500, preparing myself for the gym at 1530 for a 1600 start, not really feeling like it, but knowing that I NEEDED it!...Started off with 1,000 revolutions of skipping, ankles, arches, knees, shoulders/biceps' tendons, and left wrist all fine. Despite that, thoughts had me upset, only determined to push myself HARDER to FEEL the PAIN...Then into the bulk of my session. Different order than this session last week and making it quadsets instead of trisets, to ensure I was constantly on the go. And on the go I was. Upped the weight by five pounds from last week on Neutral Grip Seated Row and managed ok, only starting to struggle a little on the last set. For the first time in ages I had no issues with my shoulders the Side-to-side DB Push-Ups. Again, used the barbell to reach down nine inches from atop a bench re Stiff-Legged BB Deadlifts, seeing the sweat already glistening on my face. Skipping was fine, but I had to "tie" my plait up to stop it hitting the rope. DB Bicep Curls for 21s, an exercise I really enjoyed when I first started doing it - started feeling it during the last seven reps of each set, and the last seven on the last set were a little slower than the rest because it was starting to hurt. 10 pounds more than last week used for the V-Bar Tricep Push-Downs and was fine - on the other side of the cable today, and the definition in my right side/back is definitely not as strong as in my left. Used five pounds more per side re Alternate DB Hammer Bicep Curls this week and was fine. Skipping ok. Used 15 pounds more re Rear Flyes this week - feeling my left elbow clicking and creaking during the second and third set, with the last set a real battle, having to pause for a second before each of the last four reps. Plate Hammer Raises were ok - same weight as last week. Did Alternate Plate Single-Arm Lateral Raises again since I enjoyed them last week - seeing the definition in my anterior and lateral delts nicely, but also beginning to feel an ache in my right delt/biceps tendon. Skipping a little slower during this quadset. A little heavier dumbbell for the Weighted Crunches. A little "wobbly" with the Reverse Curls and on the first set I nearly fell off the bench, which is a first. Pikes were good - feeling them today, and on the first set noticed that my SHINS were "sweating", LOL, which I found amusing, but also indicative of how hot it was (or maybe how hard I was working). Again, I was literally dripping when I finished my weights, but it felt GOOD and I didn't mind...Finished off on the Recline Bike, spinning ok. Right superiomedial knee aching a little from the twelfth minute, but it wasn't that bad...Back to the hotel, where I only spent 10 minutes in the sauna - ALREADY so hot I didn't need to get HOTTER - before going back to my room to stretch...Surprisingly enough, my body actually felt BETTER post-training than before, which was welcome, finding myself a little calmer but not completely...
OTHER NOTES
Supplements
Received a present last night at the gym, so I was able to start back on Alpha-T2 today.
Supplements
Received a present last night at the gym, so I was able to start back on Alpha-T2 today.
