MOTIVATIONAL OF THE DAY
Do Not Lack Conviction
Do not lack conviction, least others doubt your sincerity. In everything you say and do, ensure truth, transparent consistency, so that they do not doubt where your heart lies.
Conviction can rally others to your cause and garner support, entreat change and bring about a ripple effect more profound than you could ever imagine. Conviction stands you out from the crowd who do not know where their loyalty lies, who do not know their own heart and the desires hidden there, those looking for a leader who can unite them in a common cause. Conviction can move mountains, drive men to do the unthinkable and achieve the impossible, because they believe in something greater than themselves, a higher purpose for the betterment of humanity.
Conviction is a powerful force, no matter how pure the motive behind it, so be careful what you hold so dear that you would be willing to do anything for and to protect, least you turn a multitude down a path that does not give to honourable cause.
In everything you say and do, have conviction and purity of heart. When such truth stands before men, it will change the world a little at a time.
Quote for Reflection: “What lies behind us and what lies before us are tiny matters compared to what lies within us.” – Ralph Waldo Emerson
TRAINING
HIIT Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging
Stretch 11 min
Shoulders/Hamstrings (30 sec recovery between supersets):
SuperSet A -
1. Behind-the-neck BB Military Press 5 x 12, 10, 10, 10, 10
2. Skip 5 x 100 revolutions
SuperSet B -
3. Rear Flyes 5 x 12, 10, 10, 8, 8
4. Skip 5 x 100 revolutions
SuperSet C -
5. Seated BB Military Press 5 x 8
6. Skip 5 x 100 revolutions
SuperSet D -
7. Plate Hammer Raises 5 x 8
8. Skip 5 x 100 revolutions
SuperSet E -
9. Single-Arm DB Lateral Raises 6 x 10 per side
10. Skip 6 x 100 revolutions
SuperSet F -
11. Side-to-side Plyometric Bench Jumps 6 x 30
12. Skip 6 c 100 revolutions
Post-Weights Cardio:
Recline Bike 20 min @ 107-110 rpm
Stretch 10 min
HIIT Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging
Stretch 11 min
Shoulders/Hamstrings (30 sec recovery between supersets):
SuperSet A -
1. Behind-the-neck BB Military Press 5 x 12, 10, 10, 10, 10
2. Skip 5 x 100 revolutions
SuperSet B -
3. Rear Flyes 5 x 12, 10, 10, 8, 8
4. Skip 5 x 100 revolutions
SuperSet C -
5. Seated BB Military Press 5 x 8
6. Skip 5 x 100 revolutions
SuperSet D -
7. Plate Hammer Raises 5 x 8
8. Skip 5 x 100 revolutions
SuperSet E -
9. Single-Arm DB Lateral Raises 6 x 10 per side
10. Skip 6 x 100 revolutions
SuperSet F -
11. Side-to-side Plyometric Bench Jumps 6 x 30
12. Skip 6 c 100 revolutions
Post-Weights Cardio:
Recline Bike 20 min @ 107-110 rpm
Stretch 10 min
OTHER NOTES
Sleep: Went to bed at 0330 and got up at 0830, not all of it slept, and what was, broken.
Energy: Quite light-headed in the gym, and got told beforehand that I looked "tired", even though that's my "usual" state of look.
Mood: Fairly good, even though I was getting frustrated in the gym with the skipping at times.
Joints: Left superiomedial knee has been aching quite a lot, especially post-training.
Quality of Training: Endurance is definitely there. Strength reasonable. Dripping with sweat before I even started post-weights cardio, and even more afterwards. Finding it hard to breathe at times, but pushing through. Ankles a little "touchy" during skipping, so going to make sure I wear my other sneakers from now on. Session took a little longer than usual, but only because I made a few changes, and overall, it was fine - my body needs it.
Overall Sense of Feeling: Interesting thing I noted as I was running yesterday, a thought that has lingered with me - how we can be at one of the highest points in our lives and yet feel our lowest. It doesn't make any sense, and yet this is how I feel - a little by what I mean re emotional state affecting everything, Chris.
Other: If you're not on Facebook and have not yet seen it, you can see one of the shots Gary Miller took of me in Florida, here: Rosie.
Sleep: Went to bed at 0330 and got up at 0830, not all of it slept, and what was, broken.
Energy: Quite light-headed in the gym, and got told beforehand that I looked "tired", even though that's my "usual" state of look.
Mood: Fairly good, even though I was getting frustrated in the gym with the skipping at times.
Joints: Left superiomedial knee has been aching quite a lot, especially post-training.
Quality of Training: Endurance is definitely there. Strength reasonable. Dripping with sweat before I even started post-weights cardio, and even more afterwards. Finding it hard to breathe at times, but pushing through. Ankles a little "touchy" during skipping, so going to make sure I wear my other sneakers from now on. Session took a little longer than usual, but only because I made a few changes, and overall, it was fine - my body needs it.
Overall Sense of Feeling: Interesting thing I noted as I was running yesterday, a thought that has lingered with me - how we can be at one of the highest points in our lives and yet feel our lowest. It doesn't make any sense, and yet this is how I feel - a little by what I mean re emotional state affecting everything, Chris.
Other: If you're not on Facebook and have not yet seen it, you can see one of the shots Gary Miller took of me in Florida, here: Rosie.
