MOTIVATIONAL OF THE DAY
DONE DESPITE FEELING FEAR
No one can be strong all of the time. No one never NOT experiences fear and even the strongest individual you know has felt fear at SOME point in their life – whether heart-clenching fear or barely the faint whisper of it. Part of what MAKES them strong is feeling the fear but surging FORWARD in spite of it, following the path they know in their heart is MEANT for them, having FAITH that every footstep will make a DIFFERENCE, each stride made with PURPOSE, even if they are not quite sure where the path they are treading will eventually lead.
Fear can bring out aspects of our character we might not have realized were there, surprised that such qualities we own. Good, bad, masks, real, fear fights an interesting battle in our hearts and minds, creating an environment to either blossom or fall. Having the courage to CONTINUE forward when everything seems against you, uncertain when the tunnel will filter light into the darkness is a mark of strength and courage. In that tunnel you find your soul, face yourself, your demons versus your angels, and discover your TRUE nature.
It’s ok to have weak moments. It’s ok to feel fear. It’s ok to be HUMAN. It’s NOT ok to let those moments and that fear CONTROL you and dictate what you feel you are able to do, because you ALWAYS have the POWER to make a different reality for yourself, if you have but the courage and determination to take that first step out into UNKNOWN territory and run towards the BRILLIANT future WAITING for you, the one who had FAITH and took the plunge, ignoring the voices of doubt and disillusion, knowing that God guards His precious.
Have faith in Him. Have faith in YOURSELF. Feel the fear and DO it anyway. FIND YOUR STERNGTH.
© 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 12 per side
2. Skip 4 x 150 revolutions
SuperSet B -
3. DB Hammer Raises 4 x 12
4. Skip 4 x 150 revolutions
SuperSet C -
5. TRX XY 4 x 12
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
Skip x 1,000 revolutions
Arms/Abs (30 sec recovery between trisets):
TriSet A -
1. Ez-Bar Bicep Curls 4 x 12
2. Dips 4 x 6
3. Skip 4 x 150 revolutions
TriSet B -
4. Alternate Incline DB Hammer Curls 4 x 10 per side
5. Rope Tricep Push-Downs 4 x 5
6. Skip 4 x 150 revolutions
TriSet C -
7. DB Zottoman Curls 4 x 12
8. Overhead Rope Tricep Extensions 4 x 8
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
Wednesday
Session 1
HIIT Run:
a. 4 min jogging
b. 32 x 20 sec sprint/10 sec easy
c. 4 min jogging
Stretch 20 min
Session 2 (courtesy of Blake Donaldson)
HIT: (no recovery between supersets):
SuperSet A (10 min) -
1. Step Single-Leg CrossOvers (with BB above head) x 3 sets
2. Walking Lunges x 3 sets
SuperSet B (10 min) -
3. Push-Ups (feet on floor, hands on DB) x 3 sets
4. BB Military Press (wide grip) x 3 sets
SuperSet C (10 min) -
5. Squat Thrust (with medicine ball catch and throw) x 3 sets
6. Pull-Ups x 3 sets
Thursday
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 15
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 30
8. Skip 2 x 150 revolutions
QuadSet C -
9. DB Lateral Raises 2 x 20
10. DB 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 22 min
Friday
Session 1
HIIT Run:
a. 5 min jogging
b. 10 x 20 sec sprint/10 sec easy
c. 5 min jogging
d. 10 x 20 sec sprint/10 sec easy
e. 5 min jogging
Stretch 20 min
Session 2
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. Rope Tricep Push-Downs 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
Saturday
Day OFF
Sunday
Run 5 miles
Stretch 25 min
OTHER NOTES
Sleep: I actually slept for a solid six hours on Friday night - after falling asleep earlier as well, which is a first in a very long time, and it was good. The rest of the week has been the usual waking after 2-3 hours, so Friday kind of "made up" for that. Body not wanting to get UP at 0430 many mornings though, often not getting up until 0500-0530.Mood: I've been happy!
Energy: On and off, lightheadedness continuing, with several times having to steady myself to continue on what I was doing (especially in training).
Stress: Have slowly watched this dissipate, especially towards the latter half of the week, which has been wonderful!
Body Compositin: 8% bodyfat - no change, although ~3 pounds gained on the scale (mostly food and water weight though, from all the eating over the last week). Pleased with it, given what my training and nutrition have been like this week. Definitely do believe that the pain re shoulders is helping a lot here, especially since I know what else has been going on with my body over the last month. But, maintaining the leanness I want to, which is what matters!
Quality of Training: Training has been ok. Changing things up yet again, to accommodate a little re sleeping schedule and work. Quite a bit of pain in my shoulders during training, and on Friday it was a stabbibg pain during my first and second sets of Hanging Straight-Leg Raises, and I almost dropped from the bar doing them. Aside from that, strength and endurance have been ok. And felt like I was going to sick during my run yesterday, having to stop for 30 seconds at the 23-minute mark to be sure I wouldn't. This week training will be slightly different yet again, but that's fine - it's a CONSTANT experiment to KEEP progress going!
Joints: Left shoulder more pain on and off.
Nutrition: A pretty bad week, but have enjoyed it for the most part.
Overall Sense of Feeling: Ever felt like so relaxed and happy that you could just float into the heavens...
