MOTIVATIONAL QUOTE OF THE DAY
"Out of suffering have emerged the strongest souls; the most massive characters are seared with scars." - Khalil Gibran
For the complete Motivational, review Losing Everything | WPM Women.
TRAINING
HIIT Run:
a. 4 min jogging
b. 24 x 20 sprint/10 sec easy
c. 4 min jogging
Shoulders/Hamstrings (30 sec recovery between supersets):
SuperSet A -
1. Behind-the-neck BB Military Press 4 x 12, 10, 8, 8
2. Skip 4 x 100 revolutions
SuperSet B -
3. Rear Delt Flyes 2 x 15
4. Skip 2 x 100 revolutions
SuperSet C -
5. BB Military Press 4 x 12, 10, 10, 8
6. Skip 4 x 100 revolutions
SuperSet D -
7. Plate Hammer Raises 2 x 15
8. Skip 2 x 100 revolutions
SuperSet E -
9. Single-Arm DB Lateral Raises 4 x 12 per side
10. Skip 4 x 100 revolutions
SuperSet F -
11. Plate Lateral Raises 2 x 15
12. Skip 2 x 100 revolutions
SuperSet G -
13. Stiff-Legged BB Deadlifts (on bench, reaching down 6 inches with the BB) 4 x 12
14. Skip 4 x 100 revolutions
SuperSet H -
15. Swissball Leg Curls 2 x 15
16. Skip 2 x 100 revolutions
Post-Weights Cardio:
Recline Bike 20 min @ 110-113 rpm
Stretch 20 min
NO sleep last night - could NOT sleep at all, my mind wandering restlessly...Got up at 0330 and started preparing myself for the day...Felt pretty great heading out for my HIIT Run, no aches in my knees, which was surprising, but awesome. Little light along the highway this time, so I ended up doing my sprints one and then turn, then another, turn, over the same road, up and down a rise, until I had done what I needed to, running back to the hotel. Left shoulder (and left wrist) was the only thing that irritated me - still aching a little from hitting it on the Elliptical handle last night...Looked forward to my weights. Same weights as last time on all exercises, but MORE reps, despite the shooting pain through both shoulders (more on that later), so STRENGTH is up a little, which is nice (or maybe my body just needed to do SOMEthing the last couple of days and only have it a SINGLE training, instead of am AND pm sessions?) Anyways, it was the POSTERIOR LATERAL aspect of my LEFT shoulder that burned during Behind-the-neck BB Military Press, becoming sharper with each consecutive set. Rear Flyes were done a little more slowly than usual, the pain in my left shoulder still prominent. NO issues with knees during the skipping in SuperSets A or B. ANTERIOR delt/biceps tendon on my RIGHT side caused issue during BB Military Press, but able to manage it better than the pain experienced during Behind-the-neck BB Military Press. Plate Hammer Raises started off strong, but reps got slower for the last three on each set. Right knee started niggling during skipping of the second SuperSet C, but disappeared during the skipping on SuperSet D, LEFT knee aching instead - all very odd. Pain in BOTH shoulders during Single-Arm DB Lateral Raises, starting with my right side first each time, since my left shoulder was in more pain than my right. Pushed our 12 reps from the 10 reps of last week though, even though the last two reps on the last set for each side was a GRIMACE. Got quite light-headed and dizzy after the skipping for SuperSet E. Used plates instead of DB for SuperSet F, doing them a little more quickly than usual, tempo 1-1-1, trying to make it intense but also hoping to minimize pain experienced - anterior and lateral delt definition good during; shoulders are definitely looking better. Increased the pace of my skipping in SuperSet F. Did more reps with the Stiff-Legged BB Deadlift - easy enough; I never use a heavy weight with this, focusing instead on the STRETCH, and next week I might see how low to the floor I can reach standing on a bench (used for Flat BB Bench Press). Feeling my left hip niggle a little during the skipping after each set of the former. Last but not least, finished off my resistance session with Swissball Leg Curls, keeping my hips high, rapid skipping pace after each set. Vascularity EXCELLENT throughout the ENTIRE session...Was rather surprised when I got on the Recline Bike re post-weights cardio and found myself EASILY able to maintain a pace of 110 rpm or more withOUT any issues with either knee. Welcome - maybe the hot/cold spa/pool on Saturday night did some good after all...My left wrist has been aching ALL day, the same way it did just before last August, which is NOT good, so I will be watching it...I WAS going to go for a 7-mile Run tonight, but have not been able to sleep at all during today, and just want to go to bed early (after I finish posting this, actually) and let myself DRIFT AWAY...
HIIT Run:
a. 4 min jogging
b. 24 x 20 sprint/10 sec easy
c. 4 min jogging
Shoulders/Hamstrings (30 sec recovery between supersets):
SuperSet A -
1. Behind-the-neck BB Military Press 4 x 12, 10, 8, 8
2. Skip 4 x 100 revolutions
SuperSet B -
3. Rear Delt Flyes 2 x 15
4. Skip 2 x 100 revolutions
SuperSet C -
5. BB Military Press 4 x 12, 10, 10, 8
6. Skip 4 x 100 revolutions
SuperSet D -
7. Plate Hammer Raises 2 x 15
8. Skip 2 x 100 revolutions
SuperSet E -
9. Single-Arm DB Lateral Raises 4 x 12 per side
10. Skip 4 x 100 revolutions
SuperSet F -
11. Plate Lateral Raises 2 x 15
12. Skip 2 x 100 revolutions
SuperSet G -
13. Stiff-Legged BB Deadlifts (on bench, reaching down 6 inches with the BB) 4 x 12
14. Skip 4 x 100 revolutions
SuperSet H -
15. Swissball Leg Curls 2 x 15
16. Skip 2 x 100 revolutions
Post-Weights Cardio:
Recline Bike 20 min @ 110-113 rpm
Stretch 20 min
NO sleep last night - could NOT sleep at all, my mind wandering restlessly...Got up at 0330 and started preparing myself for the day...Felt pretty great heading out for my HIIT Run, no aches in my knees, which was surprising, but awesome. Little light along the highway this time, so I ended up doing my sprints one and then turn, then another, turn, over the same road, up and down a rise, until I had done what I needed to, running back to the hotel. Left shoulder (and left wrist) was the only thing that irritated me - still aching a little from hitting it on the Elliptical handle last night...Looked forward to my weights. Same weights as last time on all exercises, but MORE reps, despite the shooting pain through both shoulders (more on that later), so STRENGTH is up a little, which is nice (or maybe my body just needed to do SOMEthing the last couple of days and only have it a SINGLE training, instead of am AND pm sessions?) Anyways, it was the POSTERIOR LATERAL aspect of my LEFT shoulder that burned during Behind-the-neck BB Military Press, becoming sharper with each consecutive set. Rear Flyes were done a little more slowly than usual, the pain in my left shoulder still prominent. NO issues with knees during the skipping in SuperSets A or B. ANTERIOR delt/biceps tendon on my RIGHT side caused issue during BB Military Press, but able to manage it better than the pain experienced during Behind-the-neck BB Military Press. Plate Hammer Raises started off strong, but reps got slower for the last three on each set. Right knee started niggling during skipping of the second SuperSet C, but disappeared during the skipping on SuperSet D, LEFT knee aching instead - all very odd. Pain in BOTH shoulders during Single-Arm DB Lateral Raises, starting with my right side first each time, since my left shoulder was in more pain than my right. Pushed our 12 reps from the 10 reps of last week though, even though the last two reps on the last set for each side was a GRIMACE. Got quite light-headed and dizzy after the skipping for SuperSet E. Used plates instead of DB for SuperSet F, doing them a little more quickly than usual, tempo 1-1-1, trying to make it intense but also hoping to minimize pain experienced - anterior and lateral delt definition good during; shoulders are definitely looking better. Increased the pace of my skipping in SuperSet F. Did more reps with the Stiff-Legged BB Deadlift - easy enough; I never use a heavy weight with this, focusing instead on the STRETCH, and next week I might see how low to the floor I can reach standing on a bench (used for Flat BB Bench Press). Feeling my left hip niggle a little during the skipping after each set of the former. Last but not least, finished off my resistance session with Swissball Leg Curls, keeping my hips high, rapid skipping pace after each set. Vascularity EXCELLENT throughout the ENTIRE session...Was rather surprised when I got on the Recline Bike re post-weights cardio and found myself EASILY able to maintain a pace of 110 rpm or more withOUT any issues with either knee. Welcome - maybe the hot/cold spa/pool on Saturday night did some good after all...My left wrist has been aching ALL day, the same way it did just before last August, which is NOT good, so I will be watching it...I WAS going to go for a 7-mile Run tonight, but have not been able to sleep at all during today, and just want to go to bed early (after I finish posting this, actually) and let myself DRIFT AWAY...
OTHER NOTES
EBF's Recompadrol will be available again in ~8 weeks (better yet,
hopefully by the end of APRIL)! Just to make you all aware if you
purchase some and the labels are different that they HAVE had a label
CHANGE - updated to match the current brand logo, with the next run
being done having 400 bottles still with the old label and the rest with
the new, all to be with the new label after that.
