May 14, 2012

2012 | Day 135: I DECIDE


Pioneer Your Destiny

Not everyone has it in them to be a Leader. Not everyone can break away from the crowd and walk their own path, dance to their own tune, ignoring others’ opinions on where they should be going in life. Not everyone has the courage to forge a brand new path through life – a path that OTHERS will follow.

PIONEERS are a different “breed”. They are the dreamers, the innovators of the world, the visionaries. You might not agree with them, but you can’t help but NOTICE them. They have VISION.

Even if they walk alone, they do not mind. They would rather carve their own path than simply blindly follow that of another. They set themselves apart from the rest, an inspiration to aspire to, motivating others to create MOVEMENT.

Every great achievement began with a VISION. And every vision was born in the heart of a PIONEER.

Quote for Reflection:


Session 1

a. 4 min jogging
b. 28 x 20 sec sprint/10 sec easy
c. 4 min jogging

Stretch 21 min

Session 2

Skip x 1,000 revolutions

Shoulders/Hamstrings (30 sec recovery between supersets):
SuperSet A -
1. Behind-the-neck BB Military Press 4 x 12, 10, 8, 6
2. Skip 4 x 100 revolutions
SuperSet B -
3. Rear Flyes 2 x 10
4. Skip 2 x 100 revolutions
SuperSet C -
5. BB Military Press 4 x 12, 10, 8, 6
6. Skip 4 x 100 revolutions
SuperSet D -
7. DB Clean and Press 2 x 10
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. DB Lateral Raises 2 x 10
12. Skip 2 x 100 revolutions
SuperSet G -
13. Stiff-Legged BB Deadlifts (on bench, reach BB down 6 inches) 4 x 10
14. Skip 4 x 100 revolutions
SuperSet H -
15. Swissball Leg Curls 2 x 12
16. Skip 2 x 100 revolutions

Post-Weights Cardio:
Skip x 1,000 revolutions

Post-Weights Cardio:
Recline Bike 13 min @ 88 rpm


Sleep: Went to bed just after 2300, was asleep by midnight, and woke just before 0600. Pretty good.

Energy: Didn't fully get up until 0700, but once I was up, I was well awake and had energy. SO ready for the HAMMERING in the gym today!

Mood: A smile and some laughter...Now if I could only have you smile with me...

Joints: Left wrist was giving me a lot of trouble during resistance training - tried to ignore it, but come SuperSet E I had to strap it. Right anterior delt inside the joint was also quite painful from SuperSet E on.

Quality of Training: HIIT Run was great...Started out with a smile re skipping pre-weights, but that soon turned to a grimace and closed eyes during resistance training...Left foot became rather painful during post-weights skipping - hence the move to the Recline Bike, where I was shocked to find my legs/body so exhausted that the cadence was WTF?! slow...

Other Notes: The week has started off well...