July 17, 2012

2012 | Day 195: Upping the Intensity


Can't Ignore You

Accept who you ARE. Embrace what you are BECOMING. ALWAYS strive to reach the stars. Do your BEST in everything.

When you do what you love, you do it with determined passion and enthusiasm, and it SHOWS. You GLOW, and when your light glows, you draw others to you.

You CAN be good at something you have no passion for, but that will also show in time - if it does not to begin with - so be sure to put your effort where it will bring not just joy to others, but to YOU.

Hone your skills to PERFECTION. Become an EXPERT. When you do what you love with a passion and you EXCEL at it, people can’t HELP but notice. When others notice, the world can start to OPEN up for you, new POSSIBILITIES you might never have imagined before spread before you. And when that happens, you can affect MORE people, make more DIFFERENCE and create more CHANGE, bless MORE, a true gift indeed.

Quote for Reflection:


HIIT Treadmill:
a. 2 min @ 4.41 min/km
b. 12 x 20 sec effort/10 sec rest @ 3.72 min/km
c. 2 min @ 4.41 min/km

Shoulders/Hamstrings (30 sec recovery between trisets):
TriSet A -
1. Behind-the-neck BB Military Press 4 x 8
2. Reverse Flyes 4 x 12
3. Skip 4 x 100 revolutions
TriSet B -
4. BB Military Press 4 x 8
5. DB Arnold Press 4 x 12
6. Skip 4 x 100 revolutions
TriSet C -
7. DB Lateral Raises 4 x 8
8. Alternate Single-Arm Plate Lateral Raises 4 x 12 per side
9. Skip 4 x 100 revolutions
TriSet D -
10. Stiff-Legged DB Deadlift (on bench, reach DB down ~6 inches) 4 x 8
11. Stiff-Legged BB Deadlift (BB to touch floor) 4 x 12
12. Skip 4 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 101-104 rpm

Stretch 20 min


Sleep: Passed out yesterday afternoon for several hours and went to bed early hours of morning, to sleep for ~8 hours.

Energy: My body is so fatigued - I have not slept like this since I used G8 (and that was because of the supplement - this is not because of any supplement!) - and everything is feeling it. I have to be careful not to sit or lie down and close my eyes, or I could fall asleep!

Joints: My body is falling apart!

Quality of Training: HIIT on the treadmill again - watching my lower legs and knees, and everything was ok...Changed up my resistance session today, because my shoulders ARE in so MUCH pain, doing trisets instead of supersets re the "same area" of the deltoid being targeted, making it more INTENSE for the time lifted, but also not as "drawn out", if that makes sense. There was no mistaking that I was in pain - there were literally tears in my eyes at one point, and I was so light-headed that between trisets I had to hold onto the squat rack to keep balance. Shoulders SCREAMING afterwards, but I'd rather they scream than give out. Middle back was in a lot of pain during the Stiff-Legged BB Deadlifts, and had to "twist it back into place" after each set. Favouring left hip during skipping as well. Left wrist strapped up from the start because of the pain it was in..Finished off with the recline bike at a sedate pace...No pm cardio - going to get enough of that running around work tonight...

Muscle & Strength: Steve has just published Breaking the Myth: Increasing Testosterone In Females = Muscle Accretion, Strength Gains, And Fat Loss - read it here.