MOTIVATIONAL OF THE DAY
GOD HEARS
Sometimes we cannot find the words to say for WHAT we feel, the deep depression, the dreadful despair, the horrible heartache, the fragile failure. Sometimes we do not know HOW to explain the emotions running rampant in our soul, lost for all expression of them, confused and frustrated, not understanding the reason “why” because we have NO reason to feel and think thus, the emotions capturing us unawares, until they consume us in the wave of tears that envelops our soul.
In those times, when you feel like you cannot breathe, like the world and simply existing within it is a breaking burden upon your shoulders, He hears the screams of your soul, the quiet pleading of your heart to be released from such pain, a pain it does not understand. He hears your desperate desire, even if you cannot visibly voice the dire darkness you wish to escape from.
He hears. He knows. He understands. He listens. Even if you think He does not. He acts when HE deems it best. He consoles with a solution when it is His right time. He does not leave us alone in darkness, but sometimes the darkness is NECESSARY for us to appreciate and value the light. When we UNDERSTAND the light and what it MEANS, then we can BE it and give it and allow it to take us to a NEW level of living.
© 2013 Rosie Chee
TRAINING
Improvised a little, but finding that it worked...
This week re training:
Monday
Improvised a little, but finding that it worked...
This week re training:
Monday
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
Shoulders (30 sec recovery between supersets):
SuperSet A -
1. Behind-the-neck BB MIlitary Press 6 x 12, 9, 6, 6, 6, 6
2. Skip 6 x 100 revolutions
SuperSet B -
3. Single-Arm DB Lateral Raises 5 x 8 per side
4. Skip 5 x 100 revolutions
SuperSet C -
5. BB Military Press 4 x 10, 9, 9, 8
6. Skip 4 x 100 revolutions
Post-Weights Cardio - Treadmill:
20 min @ Incline 11 at 3 miles/hour
Session 3
HVT (courtesy of Blake Donaldson):
2 rounds (15 sec rest between exercises) before 1-min break, and then another 2 rounds -
1. Bodybar Curl and Press x 45 sec
2. Double-Leg Lifts (on floor) x 45 sec
3. Burpees (with push-up) x 45 sec
4. DB Front Raises to Lateral Raises x 45 sec
5. Alternate Plank Bicycles x 45 sec
Tuesday
Session 1
Run 3 miles
Stretch 20 min
Session 2
Treadmill:
20 min @ Incline 11 at 3.3 miles/hour
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
Arms/Abs (30 sec recovery between trisets):
TriSet A -
1. Close-Grip BB Bicep Curls 4 x 8, 7, 6, 5
2. Dips 4 x 6
3. Skip 4 x 100 revolutions
TriSet B -
4. Alternate Incline DB Bicep Curls 4 x 12
5. Rope Tricep Push-Downs 4 x 6
6. Skip 4 x 100 revolutions
TriSet C -
7. Weighted Crunches (on bench, knees at 90 degrees) 4 x 10
8. Pikes (on bench) 4 x 15
9. Skip 4 x 100 revolutions
Post-Weights Cardio - Treadmill:
20 min @ Incline 12 at 3 miles/hour
Thursday
Session 1
Run 3 miles
Session 2
Treadmill:
a. 10 min @ Incline 12 at 3 miles/hour
b. 10 min @ Incline 13 at 3 miles/hour
Stretch 20 min
Friday
HIIT Run:
a. 4 min jogging
b. 24 x 20 sec sprint/10 sec easy
c. 4 min jogging
Shoulders/Arms/Abs (30 sec recovery between quadsets):
QuadSet A -
1. TRX XY 3 x 8
2. DB Arnold Press 3 x 8
3. Alternate Plate Lateral Raises 3 x 20
4. Skip 3 x 100 revolutions
QuadSet B -
5. DB Zottoman Curls 3 x 10
6. DB Hammer Curls 3 x 10
7. Alternate DB Hammer Bicep Curls 3 x 20
8. Skip 3 x 100 revolutions
QuadSet C -
9. Swissball Crunches (feet on wall, knees at 90 degrees) 3 x 15
10. Swissball Crunches (270 degrees to 180 degrees) 3 x 15
11. Bicycle 3 x 20
12. Skip 3 x 100 revolutions
Post-Weights Cardio - Treadmill:
20 min @ Incline 13 at 3 miles/hour
Stretch 20 min
Saturday
Run 3 miles
Stretch 20 min
Full-Body (30 sec recovery between supersets, trisets, and quadsets):
SuperSet A -
1. Guerilla Knee-Ups 4 x 8, 6, 5, 4
2. Skip 4 x 100 revolutions
SuperSet B -
3. Hanging Straight-Leg Raises (feet o touch bar) 4 x 8, 6, 6, 6
4. Skip 4 x 100 revolutions
TriSet A -
5. Neutral-Grip Pull-Ups 4 x 5, 4, 4, 3
6. Side-to-side Medicine Ball Push-Ups (feet on floor) 4 x 10, 8, 8, 6
7. Skip 4 x 100 revolutions
TriSet B -
8. TRX XY 4 x 8
9. Plate Hammer Raises to Lateral Raises 4 x 8
10. Skip 4 x 100 revolutions
TriSet C -
11. Alternate Static DB Bicep Curls 4 x 10, 8, 8, 8 per side
12. Single-Leg Swissball Dips (hands on bench, one foot on swissball) 4 x 8
13. Skip 4 x 100 revolutions
SuperSet C -
SuperSet C -
14. TRX Leg Curls 4 x 8
15. Skip 4 x 100 revolutions
TriSet D -
16. Swissball Jackknives 4 x 8
17. Plank (feet on floor, arms on BOSHU Ball) 4 x 30 sec
18. Skip 4 x 100 revolutions
QuadSet -
19. Swissball Crunches (feet on wall, knees at 90 degrees) 1 x 10
20. Swissball Crunches (270 degrees to 180 degrees) 1 x 10
21. Straight-Leg Raises (on Dips' bars, hips to 90 degrees) 1 x 10
22. Skip 1 x 100 revolutions
Post-Weights Cardio - Treadmill:
a. 5 min @ Incline 13 at 3 miles/hr
b. 10 min @ Incline 10 at 3 miles/hr
c. 5 min @ Incline 13 at 3 miles/hr
Sunday
Day OFF
Sunday
Day OFF
OTHER NOTES
Sleep: Very broken and disturbed. I do not feel like I am getting any, even though I am.
Mood: Trying to UNDERSTAND it...
Energy: Not the best. Still dragging a lot. Waking extremely EXHAUSTED and even getting OUT of bed has been a huge effort most days. Literally have felt like the walking dead.
Stress: HIGH high.
Concentration: On and off.
Body Composition: 9.3% bodyfat - the two-a-day training (albeit short sessions) is making that difference. Actually started feeling a little better this last week. Pants have become noticeabley looser (was wearing three sizes bigger than my usual though, as I had gone up re the extra weight/fat from the last couple of months) - not minding the "baggy", since I am not really a "tight" clothes person anyways. My body is starting to physically feel a little better, although it still has a long way to go, especially re performance.
Quality of Training: Not quite the training schedule I set out, improvising as I have not been getting up as early as I wanted to, but finding that it has helped as far as results. Walking on an incline may sound easy, but it is definitely doing something, and my body notices it the next day...Warrior Dash, Gladiator Challenge, AND Spartan all scheduled in and planned for over the next six months - going to be some fun times...
Joints: Shoulders have been painful, more left than right, but learning how to manage that pain more. Left wrist is a huge issue though, now on lateral aspect as well as where it has been [twice] broken.
Nutrition: Have had a couple of 12-hour eating window days and a couple of days with not the greatest food, but overall, this has been an improvement on weeks past. Also had the last couple of days where I finally managed to drink my [UK] galleon of water and definitely notice the difference, so keeping that going (since it really IS my normal 4.5-8 litres of water a day - until the last couple of months).
Supplements: Have my Erase and Shred Matrix back since the middle of the week.
Overall Sense of Feeling: I have to try HARDER!
