MOTIVATIONAL OF THE DAY
STRONG ENOUGH TO FACE LIFE
We are not always prepared for life. In fact, sometimes we can be so downright UNready for what it throws at us, so floored that we think we cannot possibly survive the out-of-left-field ball we suddenly find careening towards us at a million miles an hour, frozen in place knowing that it’s going to hit us or knock us out.
Whether you think you can or not, you are stronger than you think, and you have to TRY to catch that ball! Have confidence as you watch it arc and fall towards you. Work to position yourself as best you can, so that, even if it hits you, or hurts and causes immense damage on impact, you know that you WILL heal and recover.
Even if it knocks you flat on your back and you find yourself in darkness, unconscious for a time, when you open your eyes to the light, know that you have something deep within you that is stronger than any destruction life will try to create, that will rise to the surface when it is needed, in times of struggle and battle, giving you the means to get through whatever horror may face you.
When you watch that ball coming towards you, facing it without moving, and whether you catch it or it knocks you out, have the courage afterwards to take that ball and lob it right BACK at life.
You CAN take whatever life throws at you and you WILL walk away from it changed for the BETTER!
© 2012 Rosie Chee
TRAINING
Monday
HIIT Run:
a. 4 min jogging
b. 32 x 20 sec sprint/10 sec easy
c. 4 min jogging
Shoulders/Hamstrings (30 sec recovery between supersets):
SuperSet A -
1. Single-Arm DB Lateral Raises 4 x 15, 12, 12, 12 per side
2. Skip 4 x 100 revolutions
SuperSet B -
3. DB Hammer Raises 4 x 12, 12, 10, 10
4. Skip 4 x 100 revolutions
SuperSet C -
5. TRX XY 4 x 8
6. Skip 4 x 100 revolutions
SuperSet D -
7. TRX Leg Curls 4 x 12
8. Skip 4 x 100 revolutions
Stretch 20 min
Tuesday
Skip x 1,000 revolutions
Arms/Abs (30 sec recovery between trisets):
TriSet A -
1. Close-Grip BB Bicep Curls 4 x 5
2. Dips 4 x 6
3. Skip 4 x 100 revolutions
TriSet B -
4. Alternate Incline DB Hammer Curls 4 x 8 per side
5. Rope Tricep Push-Downs 4 x 5
6. Skip 4 x 100 revolutions
TriSet C -
7. DB Zottoman Curls 4 x 10
8. Overhead Rope Tricep Extensions 4 x 10
9. Skip 4 x 100 revolutions
TriSet D -
10. Weighted DB Crunches (on bench, knees at 90 degrees) 4 x 10
11. Pikes (on bench) 4 x 15
12. Skip 4 x 100 revolutions
Stretch 20 min
Wednesday
HIIT Run:
a. 4 min jogging
b. 24 x 20 sec sprint/10 sec easy
c. 4 min jogging
Stretch 20 min
Thursday
Skip x 1,000 revolutions
Full-Body (30 sec recovery between quadsets):
QuadSet A -
1. Swissball Wall Crunches (feet on wall, knees at 90 degrees) 2 x 25
2. Swissball Crunches (270 degrees to 180 degrees) 2 x 10
3. Swissball Double-Leg Raises 2 x 15
4. Skip 2 x 100 revolutions
QuadSet B -
5. EZ-Bar Bicep Curls 2 x 21s
6. Rope Tricep Push-Downs 2 x 10
7. Alternate DB Hammer Bicep Curls 2 x 30
8. Skip 2 x 100 revolutions
QuadSet C -
9. Plate Lateral Raises 2 x 20
10. Plate Hammer Raises 2 x 10
11. Rear Flyes 2 x 15
12. Skip 2 x 100 revolutions
QuadSet D -
13. TRX Rows 2 x 10
14. TRX Push-Ups 2 x 10
15. TRX Leg Curls 2 x 20
16. Skip 2 x 100 revolutions
Stretch 20 min
Friday
HIIT Run:
a. 4 min jogging
b. 32 x 20 sec sprint/10 sec easy
c. 4 min jogging
Shoulders/Arms/Abs (30 sec recovery between quadsets):
QuadSet A -
1. Behind-the-neck BB Military Press 3 x 10, 6, 6
2. DB Arnold Press 3 x 6
3. Alternate DB Lateral Raises 3 x 15, 12, 12 per side
4. Skip 3 x 100 revolutions
QuadSet B -
5. EZ-Bar Bicep Curls 3 x 10
6. DB Hammer Curls 3 x 8
7. Alternate DB Hammer Bicep Curls 3 x 10 per side
8. Skip 3 x 100 revolutions
QuadSet C -
9. Rope Crunches 3 x 15
10. Hanging Straight-Leg Raises (toes to touch bar) 3 x 10
11. Bicycle 3 x 15 per side
12. Skip 3 x 100 revolutions
Stretch 20 min
Saturday
Run 3 miles
Stretch 20 min
Sunday
HIT:
a. Skip 1 min
b. Side-to-side Plyometric Bench Jumps 1 min
c. Skip 1 min
d. Burpees (with push-up) 1 min
e. Skip 1 min
f. [High] Bench Step-Ups (right side only) 1 min
g. Skip 1 min
h. Mountain Climbers 1 min
i. Skip 1 min
j. Single-Leg Deadlifts (right side only) 1 min
k. Skip 1 min
l. Side-to-side Plyometric Bench Jumps 1 min
m. Skip 1 min
n. Burpees (with push-up) 1 min
o. Skip 1 min
p. [High] Bench Step-Ups (left side only) 1 min
q. Skip 1 min
r. Mountain Climbers 1 min
s. Skip 1 min
t. Single-Leg Deadlifts (left side only) 1 min
Stretch 20 min
OTHER NOTES
Sleep: Early and late nights this week, but still waking well before my
alarms, although not getting UP until between 0500-0530 most days, body
just wanting to lie there (and I have let it).Mood: Has been up and down (no surprises there), but there IS a smile always there now.
Energy: Has been interesting - none of my sudden lightheadedness and exhaustion after eating this week (like last week), but have been feeling shattered by the time I get home after work, just wanting to (and most of the time, doing) eat before going to bed.
Stress: Unbelievably high this week, so much so that my wisdom teeth both came up [painfully] last night.
Concentration: It's been a challenging week, especially with all the additional stress, but I survived LOL.
Body Composition: 8% bodyfat - so lost a minimal 0.1% bodyfat, which is fine (being back at 8% bodyfat and comfortable in my body there's no complaints). Girths are all back to being symmetrical right and left re arms and legs.
Quality of Training: Have been feeling my knees during HIIT, moreso the last couple of times, but pushing through - LOVING the colder weather to run in (yes, I don't mind the frost). Resistance training has been ok - yesterday I DID do Behind-the-neck BB Military Press (because the Rear Flye was being used) and it caused a LOT of pain in both delts (especially right), so next week I am definitely staying AWAY from them! Even though training is still nowhere near Maintenance, it has been fine, the shorter sessions actually working in well with my working hours. Doing what I can, because NOT doing anything is NOT an option!
Joints: Shoulders have still been a nuisance, although the pain more manageable than it was the last couple of weeks. Wrists have been better too. Knees and hips are what are starting to bother me now, but nothing I can't handle.
Nutrition: Back on the 16-hour fast/8-hour eating window that my body responds best to - with the exception of Wednesday, where it was flipped the other way around. Food had been fairly clean this week, and the days where I have eaten just before passing out at night are the ones I have seen (and felt) the most difference in my body after. Only had a couple of days where not got my [UK] galleon of water in, and notice it the next day (especially when one of them was Wednesday - coincidentally my non-stop eating day LOL).
Overall Sense of Feeling: There have been a lot of changes made over the last week. I am so blessed and grateful for the people God has placed in my life, and at times have been overwhelmed that those I do not even know that well are willing to take the risk in supporting and helping me. God definitely is good and I have SO much to look FORWARD to! There is a smile in my heart and my soul has been stirred up, determined to step into the new as soon as I can!
