2012 | Day 121: I'd trade my soul for a wish...I wasn't looking for this...

MOTIVATIONAL QUOTE OF THE DAY

"It's not about how much you can get out of life, but about how much you can GIVE TO it!" - Rosie Chee

For the complete Motivational, review What You GIVE TO Life | Rosie's MuscleRevolution.

TRAINING

HIIT Run:
a. 4 min jogging
b. 28 x 20 sec sprint/10 sec easy
c. 2 x 50 sec sprint/10 sec easy
d. 4 min jogging

Shoulders/Hamstrings (1 min recovery between sets):
1. Behind-the-neck BB Military Press 6 x 15, 12, 10, 8, 8, 8
2. BB Military Press 6 x 8
3. Single-Arm Plate Lateral Raises 6 x 12, 12, 12, 10, 10, 8 per arm
4. Stiff-Legged BB Deadlifts (BB to touch ground) 6 x 10

Post-Weights Cardio:
Rollers 20 min in 39x18 @ 118-120 rpm

Stretch 20 min

Yesterday was BAD: Day OFF training, only just over half a galleon of water drunk, and close to 1,000 grams of carbohydrates consumed (yes, I completely let go yesterday - although half of that was from clean sources)! No wonder I woke feeling like crap today, my face looking like a puffer fish, highly uncomfortable with the additional 10-pound weight gain (although, yes, I know, food and water weight - doesn't make me feel any different though). Anyways...Took me a little bit to get myself together for training. Headed out for my run, surprised that my knees weren't hurting from all the extra weight, but not surprised that I felt more energetic than I did last week. Did more sprints than usual, with two longer ones at the end...Took my Assault on returning, getting myself ready for the weights. Downstairs to the basement. It was a sudden decision to make this week a "deload" week after I had finished my first set of Behind-the-neck BB Military Presses, but I made it - given that it's been ~3 weeks since my last deload, and I have four weeks until my next photoshoot/s, it's the perfect time to have one this week. No skipping after shoulders' exercises today, single sets only. Slight twinges in right delt from the second set of Behind-the-neck BB Military Presses. Left wrist aching a little during BB Military Presses, but nothing unmanageable. Left delt/bi tendon in agony from the third set of Single-Arm Plate Lateral Raises - hence the lower reps from that set on. Huge pump in delts and arms though. Fine during Stiff-Legged BB Deadlifts...Enjoyed being able to sit on my rollers, even though legs felt heavy and thick (not just feeling either - look it too - from all the water retention after yesterday). Spinning and the hurt in my quads did not start until almost a third of the way in, but pushing through it...Glad to be able to stretch...I was SO thirsty this morning that I guzzled almost a galleon of water during resistance training and post-weights cardio alone...

OTHER NOTES

Supplements

Started using Erase Pro again today (didn't use it last week). Started back on Assault again as well (none used last week). First official day of Abliderate Advanced too.

2012 | Day 120: ...see the flames burn bright...

MOTIVATIONAL QUOTE OF THE DAY

"♥ It is not by chance that those who “PROVIDE” the most to others “COINCIDE” with the most “GRATIFIED” people on the planet ♥ There is a direct “parallel” between the BLESSINGS that you GIVE and the “BLISSFULNESS” that you LIVE. By always "OPENING DOORS" for others to live the BEST lives that they CAN, your “THRESHOLD” for THRILL increases again and again! ♥ Simply, the more that you DO to bring another “GLEE”, the HAPPIER it is that YOU will be! You will never “HOLD BACK” your own “EXUBERANCE” when you manage to “UNLEASH” another's JUBILANCE! ♥ Adding “PEP” to another's “step” will “ELEVATE” you to "WALK ON AIR"…In causing another to feel #1, Y-O-U will float "ON CLOUD #9"! ♥" - Lauren Christine Frahn

TRAINING

Sunday

Day OFF

So, adapted my training this week based on how my body was feeling and what was going on - not doing the post-weights cardio of 20 minutes on Wednesday or Friday, and making today a day off (since I haven't had one this week) - which turned out ok, and probably helped me get my body composition down by giving my body more recovery time (since I DID push it pretty hard this week, Monday through Wednesday especially).

OTHER NOTES

Body Composition

7.8% bodyfat - a loss of 0.7% bodyfat over 10 days (although really -0.5% bodyfat in 8 days, because I was 8% bodyfat Thursday and Friday). I hit my goal body composition for this week (so the three days re Monday to Wednesday of "helter-skelter of hellacious training...an entire week's worth of training crammed into THREE days, with those days also using EXTREME dieting" - with a "cheat" meal after shooting with Walt on Thursday night - certainly worked)! Also 2.6 pounds HEAVIER than I was last time I was this body composition (November/December 2011), so I definitely have more lean mass, muscle in my delts and arms, and a little more in my lower body (GRRRR to that). My girths are now back to being SYMMETRICAL re both arms and legs, so that is another pleasing factor. Now I just have to MAINTAIN this body composition and get even leanER - it will be slow from here on out no doubt, but I am determined to progress and not step backwards (although fluctuating between this, lower, and 8% bodyfat will be ok), improving from here on out in EVERY way!!!

Florida & Photoshoots & Fun

After all the upsets of the week prior, and my life being turned upside down multiple times in the several months before that, this last week went rather well. BETTER than well - it didn't happen for Thursday (8% bodyfat was close enough though), but by Saturday I was the body composition I wanted (and looked the best I ever have re leanness, definition and vascularity), my body in a condition I was "happy" with (but want to and will improve on); and all my photoshoots went great, with the best shots ever being taken at the end of each one (some real stunning ones - among the top shots I have ever taken); and having the week I have needed for so long away from everything to clear my head and get some new perspective and focus. It was a truly awesome week, spent with some amazing and inspiring people, and I have come away from it with fresh determination, ready to give everything I have to making my dreams REALITY!

For the Month of May

I have the honour of shooting with Tony Mitchell again AND Jerry Beck for Iron Asylum at the end of May - coinciding with my birthday, which shall mean another few days of fun-filled work, smiles and laughter, relaxing and enjoying the company of more amazing and inspiring people! Today is a last chance to chill out and relax before starting back into heavy training tomorrow in preparation for this shoot - I plan on and WILL be the leanest I have EVER been for it, in the BEST shape of my life to date! Very excited...And because he is also awesome, I have the privilege of being the first to use Matt Pearson's latest version of Abliderate Advanced - something he kindly "created" for me based on my needs (THANK YOU, MATT!) so I'll be able to see how that goes...