MOTIVATIONAL OF THE DAY
There is GREAT POWER in your soul. There is FAR MORE than you could ever possibly imagine hidden down in the depths of your soul. There is MAGIC WAITING to be released into the world and create the most wondrous experiences. There is such capacity FOR LOVE that we are so often not aware of until someone awakens in us the secret desire for it.
Even when a soul has suffered the greatest tragedies and been through the most terrible destruction, it has the power to pick itself UP and see the BEAUTY in life, that they are still ALIVE and have LEARNT so much, know the extent to which they can fall and not let themselves be completely destroyed, still having FORGIVENESS in their heart to let go and KEEP GOING.
There is MORE POWER in your soul than you can ever dream of. There are more DREAMS in your soul than you will ever know of, just waiting for the right time, the right moment, the right person to creep inside your heart and bring about their discovery. There is so much POTENTIAL in your soul, that when you have been through what you have and known what you do, loved the ones who brought your world crashing down around you, and then found your soul carried gently in the arms of one who seeks to protect you, you allow it to be RELEASED, given room to GROW and BLOSSOM.
ALWAYS be grateful, thankful for the people in your life, especially those of the past who have taught you so much and caused so much pain, for withOUT that your soul would never have been opened to the WONDER that is WAITING for you, the FREEDOM of the life you were MEANT to live and love, and the one who you now find walking BESIDE you.
© 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 150 revolutions
SuperSet B -
3. DB Hammer Raises 4 x 12, 10, 10, 10
4. Skip 4 x 150 revolutions
SuperSet C -
5. TRX XY 4 x 10, 8, 8, 8
6. Skip 4 x 150 revolutions
SuperSet D -
7. TRX Leg Curls 4 x 15
8. Skip 4 x 150 revolutions
Stretch 20 min
Tuesday
Session 1
Arms/Abs (30 sec recovery between trisets):
TriSet A -
1. Close-Grip BB Bicep Curls 4 x 6
2. Dips 4 x 6
3. Skip 4 x 150 revolutions
TriSet B -
4. Alternate Incline DB Hammer Curls 4 x 12, 12, 10, 10 per side
5. Rope Tricep Push-Downs 4 x 6
6. Skip 4 x 150 revolutions
TriSet C -
7. DB Zottoman Curls 4 x 15
8. Overhead Rope Tricep Extensions 4 x 12
9. Skip 4 x 150 revolutions
TriSet D -
10. Weighted DB Crunches (on bench, knees at 90 degrees) 4 x 15
11. Pikes (on bench) 4 x 15
12. Skip 4 x 150 revolutions
Stretch 20 min
Session 2 (courtesy of Blake Donaldson)
HVT (45 sec on/15 sec rest):
4 rounds of -
a. Wall Throws (squat with medicine ball)
b. Push-Ups
c. Jump Squats
d. Plank (no flexion in elbows)
e. DB Hammer Bicep Curl to Shoulder Press
Wednesday
HIIT Run:
a. 4 min jogging
b. 28 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 30
2. Swissball Crunches (270 degrees to 180 degrees) 2 x 20
3. Swissball Double-Leg Raises 2 x 10
4. Skip 2 x 150 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 20
8. Skip 2 x 150 revolutions
QuadSet C -
9. Plate Lateral Raises 2 x 20
10. Plate Hammer Raises 2 x 10
11. Rear Flyes 2 x 10
12. Skip 2 x 150 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 150 revolutions
Stretch 20 min
Friday
Session 1
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. Rear Flyes 3 x 10
2. DB Arnold Press 3 x 10
3. Alternate DB Lateral Raises 3 x 10 per side
4. Skip 3 x 150 revolutions
QuadSet B -
5. DB Incline Bicep Curls 3 x 10
6. DB Hammer Curls 3 x 10
7. Alternate DB Hammer Bicep Curls 3 x 10 per side
8. Skip 3 x 150 revolutions
QuadSet C -
9. Rope Crunches 3 x 10
10. Hanging Straight-Leg Raises (toes to touch bar) 3 x 10
11. Bicycle 3 x 10 per side
12. Skip 3 x 150 revolutions
Stretch 20 min
Session 2 (courtesy of Matt Hoeft)
HIT (little recovery between exercises):
SuperSet A -
1. Side-to-side BOSHU Ball Jumps x 3
2. Single-Arm DB Bent Over Rows x 3
SuperSet B -
3. Side-to-side BOSHU Ball Jumps x 3
4. Walking Lunges (with catch medicine ball, twist, and throw) x 3
SuperSet C -
5. Medicine Ball Slams (on BOSHU Ball)
6. Walking Lunges (with catch medicine ball, twist, and throw)
SuperSet D -
7. Burpees x 2
8. Walking Lunges (with catch medicine ball, twist, and throw) x 2
Stretch 5 min
Saturday
Run 3 miles
Stretch 20 min
Sunday
Day OFF
OTHER NOTES
Sleep: Late nights and only sleeping a few hours, but had some of the deepest and most peaceful sleep I've had in a long time during the latter half of this week.
Mood: Ups and downs, as usual, but NOT letting anything take away my joy or smile!
Energy: Light-headedness has continued a lot this week, occurring at the most random of times, which is a little concerning but not too much. Have had high energy for the most part.
Stress: I have been able to relax a lot more than I ever cold - it's a wonderful feeling
Concentration: Week has not been as busy, even though it has, and concentration has been high.
Body Composition: 8% bodyfat - maintained for the third week in a row! Loving it and showing that I CAN, despite eating chocolate cake every night and not really sticking to the Lean Gains very well this week re 16-hour fast/8-hour feeding window (only a few days at this, the rest more the other way around)! Also 106.4 pounds - the lightest I have been in a while. Girths are changing ever so slightly, and I can see the peak and separation in my biceps better than ever, which is great.
Quality of Training: Shoulders have been suffering, but wrists have been ok. Training has continued to be less than Maintenance, but different, and so far it has continued to allow me to make progress, which has been interesting, and I shall continue on with this for a while longer.
Joints: Shoulders still painful, alternating between left and right re intensity of pain many days.
Nutrition: Not the best, but have felt ok this week.
Supplements: Started back on Erase and Alpha-2 again on Tuesday.
Overall Sense of Feeling: I am HAPPY! God has Blessed me in a way I never thought He would. My soul is so very relaxed and I have a sense of peace that others have commented on the difference and gradual changes that have been seen in me over the last few weeks. It has been something not seen in a lifetime, but very welcome, and I plan on holding onto it as long as possible!
