MOTIVATIONAL OF THE DAY
WHAT'S BEST FOR ME
Sometimes you have to take a step back and look at your life from an OUTSIDE perspective. You have to scrutinize every detail as if you were an OBJECTIVE observer. You have to analyze it as if you were an AUDITOR taking note of what should be kept and what areas need cutting back on or eliminating altogether.
Sometimes you have to start thinking about YOURSELF instead of everyone else. You have to consider your own WELLBEING before you can truly be concerned with another’s happiness. You have to make sure YOU are in a place to be able to offer what it is you want to give.
You’ve considered everyone else and their ideals and dreams. Now it’s time to start considering your OWN. What is it that YOU want to do? What do you TRULY desire to be? Where is it that you see yourself in 10 years, 20 years, more? What path do you envision your life TAKING?
It’s time to stop thinking about what’s best for everyone else and learn to think about what’s best for YOU. Your soul ALREADY knows it. It’s time to start LISTENING. It’s time to start ACTING on your own dreams. It’s time to stop letting others dictate what path your life will follow. It’s time to start doing what’s BEST FOR YOU.
© 2013 Rosie Chee
TRAINING
Training a little different from original plan, but by no means any less intense.
This week re training:
Monday
HIIT Run:
a. 4 min jogging
b. 24 x 20 sec sprint/10 sec easy
c. 4 min jogging
Shoulders/Hamstrings (30 sec recovery between supersets):
SuperSet A -
1. Behind-the-neck BB MIlitary Press 5 x 10, 10, 8, 8, 6
2. Skip 5 x 100 revolutions
SuperSet B -
3. BB Military Press5 x 8
4. Skip 5 x 100 revolutions
SuperSet C -
5. DB Lateral Raises 5 x 12
6. Skip 5 x 100 revolutions
SuperSet D -
7. DB Stiff-Legged Deadlifts (DB to touch ground) 5 x 8
8. Skip 5 x 100 revolutions
Post-Weights Cardio - Treadmill:
a. 15 min @ Incline 10 at 3 miles/hour
b. 5 min @ Incline 10 at 3.5 miles/hour
Stretch 20 min
Tuesday
Day OFF
Wednesday
Session 1
HIIT Run:
a. 4 min jogging
b. 24 x 20 sec sprint/10 sec easy
c. 4 min jogging
Stretch 20 min
Session 2
Treadmill:
20 min @ Incline 10 at 3 miles/hour
Thursday
Arms/Abs (30 sec recovery between supersets and trisets):
SuperSet A -
1. Hanging Gorilla Knee-Ups 4 x 6, 5, 4, 3
2. Skip 4 x 100 revolutions
TriSet A -
3. Close-Grip BB Biceps Curls 4 x 8
4. Dips 4 x 6
5. Skip 4 x 100 revolutions
TriSet B -
6. Alternate Incline DB Bicep Curls 4 x 20
7. V-Bar Tricep Push-Downs 4 x 6
8. Skip 4 x 100 revolutions
SuperSet B -
9. Swissball Crunches (270 to 180 degrees) 4 x 15
10. Skip 4 x 100 revolutions
Post-Weights Cardio - Treadmill:
a. 2 x 3 min @ Incline 10 at 3 miles/hour - 2 min @ Incline 10 at 3.5 miles/hour
b. 10 min @ Incline 10 at 3 miles/hour
Stretch 20 min
Friday
Session 1
HIIT Run:
a. 4 min jogging
b. 24 x 20 sec sprint/10 sec easy
c. 4 min jogging
Session 2
Legs (courtesy of Matt Schroedle):
QuadSet -
1. BB Back Squats 3 x 20 (last set jumping BB squats)
2. Swissball Back Extensions 3 x 15
3. Smith Machine Calf Raises 3 x 20
4. Alternate Side-to-side EZ-Bar Lunges 3 x 20
SuperSet -
5. Cable Leg Extensions 3 x 10 per leg
6. Seated Hamstring Curls 3 x 12
Stretch 20 min
Saturday
Full-Body (courtesy of Brent Potter):
1. Wide-Grip Pull-Ups 3 x 6, 5, 3
2. EZ-Bar Clean and Presses 3 x 6
SuperSet A -
3. Single-Arm Kettlebell Swings 3 x 15
4. Alternate Static DB Bicep Curls 3 x 5/4
5. Dips (one foot on swissball, hands on bench) 3 x 10
SuperSet B -
6. Seated Rope Rows 3 x 15
7. DB Squat to Hammer Raises 3 x 8
8. Single-Leg Push-Ups (hands on incline, feet on bench) 3 x 15, 15, 10
9. Alternate Static Incline Press 3 x 8/8/4
10. In-Out-Unders 2 x 8 per side
Stretch 20 min
Post-Weights Cardio - Treadmill:
20 min @ Incline 10 at 3 miles/hr
Sunday
Run 3 miles
Stretch 20 min
Training a little different from original plan, but by no means any less intense.
This week re training:
Monday
HIIT Run:
a. 4 min jogging
b. 24 x 20 sec sprint/10 sec easy
c. 4 min jogging
Shoulders/Hamstrings (30 sec recovery between supersets):
SuperSet A -
1. Behind-the-neck BB MIlitary Press 5 x 10, 10, 8, 8, 6
2. Skip 5 x 100 revolutions
SuperSet B -
3. BB Military Press5 x 8
4. Skip 5 x 100 revolutions
SuperSet C -
5. DB Lateral Raises 5 x 12
6. Skip 5 x 100 revolutions
SuperSet D -
7. DB Stiff-Legged Deadlifts (DB to touch ground) 5 x 8
8. Skip 5 x 100 revolutions
Post-Weights Cardio - Treadmill:
a. 15 min @ Incline 10 at 3 miles/hour
b. 5 min @ Incline 10 at 3.5 miles/hour
Stretch 20 min
Tuesday
Day OFF
Wednesday
Session 1
HIIT Run:
a. 4 min jogging
b. 24 x 20 sec sprint/10 sec easy
c. 4 min jogging
Stretch 20 min
Session 2
Treadmill:
20 min @ Incline 10 at 3 miles/hour
Thursday
Arms/Abs (30 sec recovery between supersets and trisets):
SuperSet A -
1. Hanging Gorilla Knee-Ups 4 x 6, 5, 4, 3
2. Skip 4 x 100 revolutions
TriSet A -
3. Close-Grip BB Biceps Curls 4 x 8
4. Dips 4 x 6
5. Skip 4 x 100 revolutions
TriSet B -
6. Alternate Incline DB Bicep Curls 4 x 20
7. V-Bar Tricep Push-Downs 4 x 6
8. Skip 4 x 100 revolutions
SuperSet B -
9. Swissball Crunches (270 to 180 degrees) 4 x 15
10. Skip 4 x 100 revolutions
Post-Weights Cardio - Treadmill:
a. 2 x 3 min @ Incline 10 at 3 miles/hour - 2 min @ Incline 10 at 3.5 miles/hour
b. 10 min @ Incline 10 at 3 miles/hour
Stretch 20 min
Friday
Session 1
HIIT Run:
a. 4 min jogging
b. 24 x 20 sec sprint/10 sec easy
c. 4 min jogging
Session 2
Legs (courtesy of Matt Schroedle):
QuadSet -
1. BB Back Squats 3 x 20 (last set jumping BB squats)
2. Swissball Back Extensions 3 x 15
3. Smith Machine Calf Raises 3 x 20
4. Alternate Side-to-side EZ-Bar Lunges 3 x 20
SuperSet -
5. Cable Leg Extensions 3 x 10 per leg
6. Seated Hamstring Curls 3 x 12
Stretch 20 min
Saturday
Full-Body (courtesy of Brent Potter):
1. Wide-Grip Pull-Ups 3 x 6, 5, 3
2. EZ-Bar Clean and Presses 3 x 6
SuperSet A -
3. Single-Arm Kettlebell Swings 3 x 15
4. Alternate Static DB Bicep Curls 3 x 5/4
5. Dips (one foot on swissball, hands on bench) 3 x 10
SuperSet B -
6. Seated Rope Rows 3 x 15
7. DB Squat to Hammer Raises 3 x 8
8. Single-Leg Push-Ups (hands on incline, feet on bench) 3 x 15, 15, 10
9. Alternate Static Incline Press 3 x 8/8/4
10. In-Out-Unders 2 x 8 per side
Stretch 20 min
Post-Weights Cardio - Treadmill:
20 min @ Incline 10 at 3 miles/hr
Sunday
Run 3 miles
Stretch 20 min
OTHER NOTES
Sleep: Only been getting between 2-3 hours sleep 90% of nights.
Mood: Was better starting the week out, but on and off, sometimes without reason at all.
Energy: Ok.
Stress: Very high.
Concentration: Been pretty good this week.
Body Composition: 9.4% bodyfat - down only 0.1% bodyfat from last week. Need to work on getting training back up to Maintenance (and nutrition better).
Quality of Training: Not been easy that's for sure. More work re legs than I personally prefer (and that my body responds well to). Ok though. Got to start doing a lot more RUNNING - come the end of February it's going to be time to start training in preparation for the Spartan in July!
Joints: Shoulders on and off, alternating between them re pain. Left wrist causing the most pain. A little in hips. Knees fine.
Nutrition: Back to Lean Gains 16-hour fast/8-hour feeding window and definitely feels better. Drinking more water as well, although still struggling to get in my full [UK] galleon - from next week.
Supplements: Basics only.
Overall Sense of Feeling: I will NOT be beat down! You can say what you want about me, but I know who I am and what I do, and those that TRULY know me know too, as does He, and that's what matters!
