MOTIVATIONAL QUOTE OF THE DAY
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| (Background Image [taken from a larger image] courtesy of Tony Mitchell - note that this particular edit re colour, contrast and crop was specifically done for today's quote by Rosie Chee Scott) |
Showing posts with label Ben Booker. Show all posts
Showing posts with label Ben Booker. Show all posts
August 5, 2011
Day 217: Role Model
MOTIVATIONAL QUOTE OF THE DAY
July 3, 2011
Day 184: Born to Win
MOTIVATIONAL QUOTES OF THE DAY
"Never give up on anything that you can't go a day without thinking about." - Tony Horton
"It takes courage to be a real winner – not a winner in the sense of beating out someone else by always insisting on coming out on top – but a winner at responding to life. It takes courage to experience the freedom that comes with autonomy, courage to accept intimacy and directly encounter other persons, courage to take a stand in an unpopular cause, courage to choose authenticity over approval and to choose it again and again, courage to accept the responsibility for your own choices, and, indeed, courage to be the unique person you really are." - Muriel James and Dorothy Jongeward, Born to Win
"Standing up for what we believe in is essential to our growth in all aspects of life, physically, mentally and spiritually. If we do not speak out and act as we are, then what are we?...It is often easier said than done, but as it is stated, to be a winner, it is a must. If I were to look back at all of my success...I would conclude that it is a direct result that was yielded by action!!!...without action, from the inside out, the end results would have been different...Success and winning involves a greater knowledge of ones self and a greater connection to others...Life will pass you right on by if you wait for "the right time". Faith plus action will set you free." - Ben Booker
TRAINING
Monday
HIIT - Rollers:
a. 4 min in 39x18 @ 102 rpm
b. 8 x 20 sec effort/10 sec easy in 39x16 (rpm N/A)
c. 12 min in 39x18 @ 108 rpm
Stretch 21 min.
Tuesday
HIIT - Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging
Shoulders/Hamstrings (1 min recovery between sets):
1. Behind-the-neck BB Military Press 4 x 12
2. BB Military Press 4 x 10
3. Lateral Raises 4 x 12
4. Stiff-Legged BB Deadlift (BB to touch ground) 4 x 10
Post-Weights Cardio - Rollers:
20 min in 39x18 @ 100 rpm
Stretch 23 min.
Wednesday
Cardio - Run:
1.5 miles @ 4.2 min/km
Abs (30 sec recovery between alternate sets):
Alternate Set -
1. Rope Crunches 4 x 30
2. Hanging Straight-Leg Raises (feet to touch bar) 4 x 10
Post-Weights Cardio - Run:
1.5 miles @ 4.2 min/km
Stretch 25 min.
Cardio - Rollers:
20 min in 39x18 @ 100 rpm
Thursday
HIIT - Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging
Arms/Abs (30 sec recovery between alternate sets):
Alternate Set A -
1. Rope Crunches 4 x 20
2. Hanging Straight-Leg Raises (feet to touch bar) 4 x 10
Alternate Set B -
3. Close-Grip BB Bicep Curls 4 x 8
4. Dips 4 x 8
Alternate Set C -
5. EZ-Bar Bicep Curls 4 x 21s
6. Tricep Push-Downs 4 x 8
Alternate Set D -
7. Zottoman Curls 4 x 12
8. Alternate Hammer Curls 4 x 12 per side
Stretch 23 min.
Friday
HIIT - Rollers:
a. 4 min in 39x18 @104 rpm
b. 8 x 20 sec effort/10 sec easy in 39x16 (rpm N/A)
c. 12 min in 39x18 @ 110 rpm
Stretch 27 min.
Saturday
HIIT - Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging
Stretch 20 min.
Sunday
Day OFF.
COMMENTS
Mental Focus and Clarity: Has not wavered this week. And it will not - eyes on the goal! And then ahead, to the next game!
Stress: Has been high this week, with everything going on (over the next few weeks, I might only be able to get 1-2 updates in, most likely a weekly one on Saturday night or Sunday, since that is now all I really have re "free" time).
Vascularity: Has been excellent this week. Been experimenting with some NO Infuse as well, to see if I can manipulate my vascularity to get what I want when I want - still got more to do in this area, but looking to need to have ~10 minutes intense cardio and be in a heated environment, for it to come out the best.
Quality of Training: The week didn't start out well, with not having a lot of energy, my body not wanting to train even a little, which could be because I have been pushing it hard the last eight weeks without much pause. Therefore, I relented, allowing this week to be an "Easy" week - with cardio most days, but only a couple of resistance sessions, in the hope that the low training volume will give my body enough rest so that it can go extreme hardcore hard-out again for the next two weeks!
Appetite: The next two weeks are going to be SERIOUS Lean Gains protocol re timing of 16 hours fasting, with an 8-hour feeding window, and LOTS of RecoverPRO - this is the nutritional method that my body gets the BEST results with, so it's back to this, with NO room for making any excuses from now on.
Body Composition and Look: 110.6 pounds at 8.3% bodyfat. So, gained a little bodyfat and lean body mass this week - very likely caused by a decrease in training volume, of weights especially. A small setback, but nothing that can't be corrected quickly. The next two weeks are working on going back down - first to 8% bodyfat, and then below it, as low as I can go!
Other Notes: Started back on Vitamin C on Friday, and considering dropping the IGF-2 until after competition (will make that decision in the next day or so)...I've also noticed a few things about my body aesthetically, that call for a change in training, so training is going to change a little, cutting work for Back (and Chest) to only a single day a week - incorporated into the Full-Body session, cutting any Legs back to an absolute minimum, targeting only Hamstrings, and increasing the volume re Shoulders and Arms. Whilst the changes in my body may not happen by competition, they most definitely will start making a difference not too long after, which is fine...
Competition Notes: TWO weeks left until competition! Everything is organized and ready to go. The only thing that needs more preparation is me - posing and stage walking, and the next two weeks are going to be full-on with them both. I've got this! I can do it! I must! I WILL!
"Never give up on anything that you can't go a day without thinking about." - Tony Horton
"It takes courage to be a real winner – not a winner in the sense of beating out someone else by always insisting on coming out on top – but a winner at responding to life. It takes courage to experience the freedom that comes with autonomy, courage to accept intimacy and directly encounter other persons, courage to take a stand in an unpopular cause, courage to choose authenticity over approval and to choose it again and again, courage to accept the responsibility for your own choices, and, indeed, courage to be the unique person you really are." - Muriel James and Dorothy Jongeward, Born to Win
"Standing up for what we believe in is essential to our growth in all aspects of life, physically, mentally and spiritually. If we do not speak out and act as we are, then what are we?...It is often easier said than done, but as it is stated, to be a winner, it is a must. If I were to look back at all of my success...I would conclude that it is a direct result that was yielded by action!!!...without action, from the inside out, the end results would have been different...Success and winning involves a greater knowledge of ones self and a greater connection to others...Life will pass you right on by if you wait for "the right time". Faith plus action will set you free." - Ben Booker
TRAINING
Monday
HIIT - Rollers:
a. 4 min in 39x18 @ 102 rpm
b. 8 x 20 sec effort/10 sec easy in 39x16 (rpm N/A)
c. 12 min in 39x18 @ 108 rpm
Stretch 21 min.
Tuesday
HIIT - Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging
Shoulders/Hamstrings (1 min recovery between sets):
1. Behind-the-neck BB Military Press 4 x 12
2. BB Military Press 4 x 10
3. Lateral Raises 4 x 12
4. Stiff-Legged BB Deadlift (BB to touch ground) 4 x 10
Post-Weights Cardio - Rollers:
20 min in 39x18 @ 100 rpm
Stretch 23 min.
Wednesday
Cardio - Run:
1.5 miles @ 4.2 min/km
Abs (30 sec recovery between alternate sets):
Alternate Set -
1. Rope Crunches 4 x 30
2. Hanging Straight-Leg Raises (feet to touch bar) 4 x 10
Post-Weights Cardio - Run:
1.5 miles @ 4.2 min/km
Stretch 25 min.
Cardio - Rollers:
20 min in 39x18 @ 100 rpm
Thursday
HIIT - Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging
Arms/Abs (30 sec recovery between alternate sets):
Alternate Set A -
1. Rope Crunches 4 x 20
2. Hanging Straight-Leg Raises (feet to touch bar) 4 x 10
Alternate Set B -
3. Close-Grip BB Bicep Curls 4 x 8
4. Dips 4 x 8
Alternate Set C -
5. EZ-Bar Bicep Curls 4 x 21s
6. Tricep Push-Downs 4 x 8
Alternate Set D -
7. Zottoman Curls 4 x 12
8. Alternate Hammer Curls 4 x 12 per side
Stretch 23 min.
Friday
HIIT - Rollers:
a. 4 min in 39x18 @104 rpm
b. 8 x 20 sec effort/10 sec easy in 39x16 (rpm N/A)
c. 12 min in 39x18 @ 110 rpm
Stretch 27 min.
Saturday
HIIT - Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging
Stretch 20 min.
Sunday
Day OFF.
COMMENTS
Mental Focus and Clarity: Has not wavered this week. And it will not - eyes on the goal! And then ahead, to the next game!
Stress: Has been high this week, with everything going on (over the next few weeks, I might only be able to get 1-2 updates in, most likely a weekly one on Saturday night or Sunday, since that is now all I really have re "free" time).
Vascularity: Has been excellent this week. Been experimenting with some NO Infuse as well, to see if I can manipulate my vascularity to get what I want when I want - still got more to do in this area, but looking to need to have ~10 minutes intense cardio and be in a heated environment, for it to come out the best.
Quality of Training: The week didn't start out well, with not having a lot of energy, my body not wanting to train even a little, which could be because I have been pushing it hard the last eight weeks without much pause. Therefore, I relented, allowing this week to be an "Easy" week - with cardio most days, but only a couple of resistance sessions, in the hope that the low training volume will give my body enough rest so that it can go extreme hardcore hard-out again for the next two weeks!
Appetite: The next two weeks are going to be SERIOUS Lean Gains protocol re timing of 16 hours fasting, with an 8-hour feeding window, and LOTS of RecoverPRO - this is the nutritional method that my body gets the BEST results with, so it's back to this, with NO room for making any excuses from now on.
Body Composition and Look: 110.6 pounds at 8.3% bodyfat. So, gained a little bodyfat and lean body mass this week - very likely caused by a decrease in training volume, of weights especially. A small setback, but nothing that can't be corrected quickly. The next two weeks are working on going back down - first to 8% bodyfat, and then below it, as low as I can go!
Other Notes: Started back on Vitamin C on Friday, and considering dropping the IGF-2 until after competition (will make that decision in the next day or so)...I've also noticed a few things about my body aesthetically, that call for a change in training, so training is going to change a little, cutting work for Back (and Chest) to only a single day a week - incorporated into the Full-Body session, cutting any Legs back to an absolute minimum, targeting only Hamstrings, and increasing the volume re Shoulders and Arms. Whilst the changes in my body may not happen by competition, they most definitely will start making a difference not too long after, which is fine...
Competition Notes: TWO weeks left until competition! Everything is organized and ready to go. The only thing that needs more preparation is me - posing and stage walking, and the next two weeks are going to be full-on with them both. I've got this! I can do it! I must! I WILL!
June 14, 2011
Day 165: Faith Smiles
MOTIVATIONAL QUOTE OF THE DAY
"What I see all the GREAT people in life, what they all have in common is humility. They do not stick their nose up, they embrace you with a smile. They do not look for vanity, but rather concentrating on making this place a little better to live. When we search for humility as an asset, not as baggage, we can truly grow from the inside out. Everything I have today is a direct result of handing my will and my life over to God. Thank you again for teaching me how to live along the path that You put in front of me, walking with You, not in front or behind, and accepting this world as it is, not as I would have it! Do not wait another day to discover your true potential. Faith without works is dead!" - Ben Booker
TRAINING
Session 1
Cardio - Run:
3 miles at 4.5 min/km pace
Stretch 20 min.
Session 2
Cardio - Rollers:
20 min in 39x18 @ 104 rpm
COMMENTS
Sleep - Time and Quality: ~5 hours. Weird sleep. Dreaming rather vividly lately too, despite the brokenness of my sleep.
Mood/Aggression: Seeing the good in the bad. Finding the smile in the pain. Being positive despite the negative.
Energy: Patches of fatigue coming randomly out of nowhere - of course, they could be because of the painful stomach that has plagued me today as well, since it always seems to take a lot out of me for some reason.
Stress: Working on lowering it. I am a lot better at stress management now than I used to be, so that's something.
Vascularity: WOW!
Quality of Training: I actually did start training with the intention of today being Arms/Abs as Tuesday is supposed to be. As I mentioned last week, longer re pre-weights cardio as well. Run was ok - definitely prefer the cooler weather to be out in, although I was still dripping wet when I finished. Painful stabbing in my stomach during the last half of my run, though, slowing my overall pace down a lot . . . I tried to ignore the pain as I started resistance training, but I got to the second alternate set and was doubled over on the floor from the agony. Instead of working through it, I stopped and will do this resistance session tomorrow . . . Got on the rollers later, when the pain was not as much - more manageable on the rollers as well, since I can hunch over - to make sure I did something today . . .
Other Notes: Hoping the stomach pain is gone by tomorrow.
"What I see all the GREAT people in life, what they all have in common is humility. They do not stick their nose up, they embrace you with a smile. They do not look for vanity, but rather concentrating on making this place a little better to live. When we search for humility as an asset, not as baggage, we can truly grow from the inside out. Everything I have today is a direct result of handing my will and my life over to God. Thank you again for teaching me how to live along the path that You put in front of me, walking with You, not in front or behind, and accepting this world as it is, not as I would have it! Do not wait another day to discover your true potential. Faith without works is dead!" - Ben Booker
TRAINING
Session 1
Cardio - Run:
3 miles at 4.5 min/km pace
Stretch 20 min.
Session 2
Cardio - Rollers:
20 min in 39x18 @ 104 rpm
COMMENTS
Sleep - Time and Quality: ~5 hours. Weird sleep. Dreaming rather vividly lately too, despite the brokenness of my sleep.
Mood/Aggression: Seeing the good in the bad. Finding the smile in the pain. Being positive despite the negative.
Energy: Patches of fatigue coming randomly out of nowhere - of course, they could be because of the painful stomach that has plagued me today as well, since it always seems to take a lot out of me for some reason.
Stress: Working on lowering it. I am a lot better at stress management now than I used to be, so that's something.
Vascularity: WOW!
Quality of Training: I actually did start training with the intention of today being Arms/Abs as Tuesday is supposed to be. As I mentioned last week, longer re pre-weights cardio as well. Run was ok - definitely prefer the cooler weather to be out in, although I was still dripping wet when I finished. Painful stabbing in my stomach during the last half of my run, though, slowing my overall pace down a lot . . . I tried to ignore the pain as I started resistance training, but I got to the second alternate set and was doubled over on the floor from the agony. Instead of working through it, I stopped and will do this resistance session tomorrow . . . Got on the rollers later, when the pain was not as much - more manageable on the rollers as well, since I can hunch over - to make sure I did something today . . .
Other Notes: Hoping the stomach pain is gone by tomorrow.
June 6, 2011
Day 157: Don't just think it - DO it!
MOTIVATIONAL QUOTE OF THE DAY
"If you wait until you THINK you are ready, you may never know what you are capable of. But if you believe in yourself and P.U.S.H. forward towards your goals, the result could be better than you could have ever imagined. That is my reality." - Ben Booker
TRAINING
HIIT - Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging
Shoulders/Hamstrings (1 min recovery between sets):
1. Behind-the-neck BB Military Press 6 x 15, 12, 10, 10, 8, 8
2. BB Military Press 6 x 10-12
3. Lateral Raises 6 x 15
4. Stiff-Legged B Deadlifts (BB to touch ground) 6 x 12
Post-Weights Cardio - Rollers:
20 min in 39x18 @ 104-106 rpm
Stretch 26 min.
COMMENTS
Sleep - Time and Quality: ~4 hours. Went back to bed after waking, to see if I could get another 1-2 hours of sleep in, but just lay there and got back up an hour later, wide awake and energetic.
Mood/Aggression: Positive. Good. Constant smile.
Energy: Like you wouldn't believe. The last few days I have been ALIVE with so much energy it's not funny - good, though!
Mental Focus and Clarity: Stellar!
Stress: A little.
Libido: Rising.
Endurance: Great.
Pump: Really felt it in my anterior deltoids when I started on Lateral Raises.
Quality of Training: HIT Run was good, despite the sharp pain in my right side under breast from ~8 minutes in. Resistance training was intense and I felt it. Rollers post-weights, although "recovery" felt easy.
Recovery: I am fresh - a completely different feeling to my body than last week!
Body Composition and Look: Days after high sodium and carbohydrates have me looking full and defined - nice.
Other Notes: The next 2-3 weeks are going to be exceptionally busy for me. There is going to be some "transitioning" in ~2 weeks when I start a new job requiring travel and leaving little time for anything but work, training, and my current commitments, but I'll manage, and I'm really looking forward to it honestly. 2011 is only going to get BETTER!
"If you wait until you THINK you are ready, you may never know what you are capable of. But if you believe in yourself and P.U.S.H. forward towards your goals, the result could be better than you could have ever imagined. That is my reality." - Ben Booker
TRAINING
HIIT - Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging
Shoulders/Hamstrings (1 min recovery between sets):
1. Behind-the-neck BB Military Press 6 x 15, 12, 10, 10, 8, 8
2. BB Military Press 6 x 10-12
3. Lateral Raises 6 x 15
4. Stiff-Legged B Deadlifts (BB to touch ground) 6 x 12
Post-Weights Cardio - Rollers:
20 min in 39x18 @ 104-106 rpm
Stretch 26 min.
COMMENTS
Sleep - Time and Quality: ~4 hours. Went back to bed after waking, to see if I could get another 1-2 hours of sleep in, but just lay there and got back up an hour later, wide awake and energetic.
Mood/Aggression: Positive. Good. Constant smile.
Energy: Like you wouldn't believe. The last few days I have been ALIVE with so much energy it's not funny - good, though!
Mental Focus and Clarity: Stellar!
Stress: A little.
Libido: Rising.
Endurance: Great.
Pump: Really felt it in my anterior deltoids when I started on Lateral Raises.
Quality of Training: HIT Run was good, despite the sharp pain in my right side under breast from ~8 minutes in. Resistance training was intense and I felt it. Rollers post-weights, although "recovery" felt easy.
Recovery: I am fresh - a completely different feeling to my body than last week!
Body Composition and Look: Days after high sodium and carbohydrates have me looking full and defined - nice.
Other Notes: The next 2-3 weeks are going to be exceptionally busy for me. There is going to be some "transitioning" in ~2 weeks when I start a new job requiring travel and leaving little time for anything but work, training, and my current commitments, but I'll manage, and I'm really looking forward to it honestly. 2011 is only going to get BETTER!
June 5, 2011
Day 156: Bring on June!
MOTIVATIONAL QUOTE OF THE DAY
"Ask yourself "What can I do different today to better myself as an individual so that I can better others." Humility is remaining teachable." - Ben Booker
TRAINING
Day OFF.
COMMENTS
Sleep - Time and Quality: ~2 hours. Back to sleep though (thankfully) for another ~3 hours, giving a total of ~5 hours, which is perfect for me re function.
Mood/Aggression: Good.
Energy: I'm going to do some yardwork later today when it's cooler.
Mental Focus and Clarity: On the ball. Mind is clear - had to make a couple of hard decisions today, but I know where I am headed, what I want to achieve.
Body Composition and Look: 111.2 pounds at 8.8% bodyfat. So, nothing spectacular like the 1.1% bodyfat loss of last week. However, when you break it down, it IS something - a gain of 1.2044 pounds of lean body mass and a LOSS of 0.0044 pounds of bodyfat. A mix of change in training venues and how I improvised re training, as well as nutrition. Pleased with the progress, even though it was only a loss of 0.1% bodyfat. But - next week had better be another ~1.1% bodyfat loss!
Other Notes: ~1.5 weeks until my photoshoot with Dan Ray, ~3 weeks until my photoshoots with Walt Ostarly, and ~6 weeks to competition - exciting times ahead!
"Ask yourself "What can I do different today to better myself as an individual so that I can better others." Humility is remaining teachable." - Ben Booker
TRAINING
Day OFF.
COMMENTS
Sleep - Time and Quality: ~2 hours. Back to sleep though (thankfully) for another ~3 hours, giving a total of ~5 hours, which is perfect for me re function.
Mood/Aggression: Good.
Energy: I'm going to do some yardwork later today when it's cooler.
Mental Focus and Clarity: On the ball. Mind is clear - had to make a couple of hard decisions today, but I know where I am headed, what I want to achieve.
Body Composition and Look: 111.2 pounds at 8.8% bodyfat. So, nothing spectacular like the 1.1% bodyfat loss of last week. However, when you break it down, it IS something - a gain of 1.2044 pounds of lean body mass and a LOSS of 0.0044 pounds of bodyfat. A mix of change in training venues and how I improvised re training, as well as nutrition. Pleased with the progress, even though it was only a loss of 0.1% bodyfat. But - next week had better be another ~1.1% bodyfat loss!
Other Notes: ~1.5 weeks until my photoshoot with Dan Ray, ~3 weeks until my photoshoots with Walt Ostarly, and ~6 weeks to competition - exciting times ahead!
June 4, 2011
Day 155: Share to Inspire
MOTIVATIONAL QUOTE OF THE DAY
"I believe it is important for everybody to share their personal life successes and failures so that they may inspire others to do the same. If you can touch one life then it makes it all worth it, and who knows they may do the same creating a chain reaction!!!!!" - Ben Booker
TRAINING
Cardio - Rollers:
20 min in 39x18 @ 106 rpm
Stretch 5 min.
Upper Body (30 sec recovery between alternate sets):
Alternate Set A -
1. EZ-Bar Bicep Curls 4 x 20
2. Dips 4 x 10
Alternate Set B -
3. Alternate Hammer Bicep Curls 4 x 20 per side
4. Lateral Raises 4 x 15
Alternate Set C -
5. Plate Hammer Raises 4 x 10
6. Seated Rear Raises 4 x 10
Alternate Set D -
7. Push-Ups (feet on floor, hands fists) 4 x 15
8. Reverse Rows (feet on bench) 4 x 12, 10, 8, 6
Stretch 20 min.
COMMENTS
Sleep - Time and Quality: ~2 hours, and even then, tossing and turning. I went back to bed on waking, hoping to go back to sleep, but to no avail, especially since my insides felt like they were being torn asunder again
Mood/Aggression: Regardless, smiling and positive.
Energy: Honestly, I've had the most energy that I've had in a while - goes to show that the shorter sleeping periods work better for me (although not that short all the time).
Endurance: No worries here.
Pump: Unbelieveable from the second alternate set.
Vascularity: Rippling - nice; now STAY like this!
Quality of Training: Rollers, insides churning the entire time. Took a little time out to stretch afterwards, to let it settle a bit. It didn't, so just went into finishing off yesterday's resistance session, with all the Upper Body exercises, and actually had a pretty good session.
Recovery: I feel fresh.
Other Notes: More Shred Matrix arrived yesterday, so I started it, since this is another product that I definitely notice a difference with when I am not using it.
"I believe it is important for everybody to share their personal life successes and failures so that they may inspire others to do the same. If you can touch one life then it makes it all worth it, and who knows they may do the same creating a chain reaction!!!!!" - Ben Booker
TRAINING
Cardio - Rollers:
20 min in 39x18 @ 106 rpm
Stretch 5 min.
Upper Body (30 sec recovery between alternate sets):
Alternate Set A -
1. EZ-Bar Bicep Curls 4 x 20
2. Dips 4 x 10
Alternate Set B -
3. Alternate Hammer Bicep Curls 4 x 20 per side
4. Lateral Raises 4 x 15
Alternate Set C -
5. Plate Hammer Raises 4 x 10
6. Seated Rear Raises 4 x 10
Alternate Set D -
7. Push-Ups (feet on floor, hands fists) 4 x 15
8. Reverse Rows (feet on bench) 4 x 12, 10, 8, 6
Stretch 20 min.
COMMENTS
Sleep - Time and Quality: ~2 hours, and even then, tossing and turning. I went back to bed on waking, hoping to go back to sleep, but to no avail, especially since my insides felt like they were being torn asunder again
Mood/Aggression: Regardless, smiling and positive.
Energy: Honestly, I've had the most energy that I've had in a while - goes to show that the shorter sleeping periods work better for me (although not that short all the time).
Endurance: No worries here.
Pump: Unbelieveable from the second alternate set.
Vascularity: Rippling - nice; now STAY like this!
Quality of Training: Rollers, insides churning the entire time. Took a little time out to stretch afterwards, to let it settle a bit. It didn't, so just went into finishing off yesterday's resistance session, with all the Upper Body exercises, and actually had a pretty good session.
Recovery: I feel fresh.
Other Notes: More Shred Matrix arrived yesterday, so I started it, since this is another product that I definitely notice a difference with when I am not using it.
June 3, 2011
Day 154: Plan of Action Complete
MOTIVATIONAL QUOTE OF THE DAY
"I say "why not"...Instead of having the closed mind of my old thinking, I choose to have the open mind that anything is possible. I choose to look at the past as a history lesson and learn! My goal is simple, to have a positive influence on as may lives as I can, making this place a little better when I leave it. The thing is we do not know when we are leaving, so "why not" start believing we can today..." - Ben Booker
TRAINING
HIIT - Run:
a. 4 min jogging
b. 12 x 20 sec effort/10 sec easy
c. 10 min jogging
Stretch 6 min.
Lower Body/Abs (30 sec recovery between alternate sets):
Alternate Set A -
1. Stiff-Legged BB Deadlifts (BB to touch floor) 4 x 12
2. Rope Crunches 4 x 20
Alternate Set B -
3. Jump Squats 4 x 8
4. Hanging Straight-Leg Raises (feet to touch bar) 4 x 8
Post-Weights Cardio - Rollers:
20 min in 39x18 @ 106 rpm
Stretch 20 min.
COMMENTS
Sleep - Time and Quality: ~8 hours, so, an improvement on yesterday, but far from ideal - more work going to happen here.
Mood/Aggression: Instead of focusing on what's not going the way it should, it's a daily decision to be positive and look at what is possible and going right, and I make it! Smiles for the presents I received today - fun times ahead!
Endurance: Good.
Pump: Legs!
Vascularity: Awesome during Posing Practice - I want and need that ALL the time!
Quality of Training: HIIT was ok - running outside in 90 degrees in the middle of the day (I know, I said I didn't want to be doing that anymore, but when you train at home, you do what you have to) meant a dripping mess by the end of it, feeling like I had been run over. Left knee started giving me issues during Squat Jumps, so I improvised and decided to let today be a Lower Body day, and "complete" the session tomorrow, making tomorrow an Upper Body session after cardio. Rollers afterwards were good, even though I heated up so very quickly.
Recovery: I'm good.
Body Composition and Look: I actually feel like I am holding water today. Woke up with my face feeling like it was all swollen and puffy, even though it isn't, my body just feeling like a balloon. It's just one of those days and I want it over with soon!
Other Notes: Earlier today I went over last week with a magnifying glass (well, not really, but I may as well have I scrutinized it that closely), because it IS the week where I have gotten the MOST progress ever, and from now on, I am going to replicate it from nutrition to training - everything! The only difference will be that I am going to do it all on a schedule of getting up at 0400 and going to bed between 2130-2230 - I HAVE to get back on this, for me and for the job I start in ~3 weeks (which is perfect that it forces me back onto this schedule, since it was my regular one in New Zealand).
"I say "why not"...Instead of having the closed mind of my old thinking, I choose to have the open mind that anything is possible. I choose to look at the past as a history lesson and learn! My goal is simple, to have a positive influence on as may lives as I can, making this place a little better when I leave it. The thing is we do not know when we are leaving, so "why not" start believing we can today..." - Ben Booker
TRAINING
HIIT - Run:
a. 4 min jogging
b. 12 x 20 sec effort/10 sec easy
c. 10 min jogging
Stretch 6 min.
Lower Body/Abs (30 sec recovery between alternate sets):
Alternate Set A -
1. Stiff-Legged BB Deadlifts (BB to touch floor) 4 x 12
2. Rope Crunches 4 x 20
Alternate Set B -
3. Jump Squats 4 x 8
4. Hanging Straight-Leg Raises (feet to touch bar) 4 x 8
Post-Weights Cardio - Rollers:
20 min in 39x18 @ 106 rpm
Stretch 20 min.
COMMENTS
Sleep - Time and Quality: ~8 hours, so, an improvement on yesterday, but far from ideal - more work going to happen here.
Mood/Aggression: Instead of focusing on what's not going the way it should, it's a daily decision to be positive and look at what is possible and going right, and I make it! Smiles for the presents I received today - fun times ahead!
Endurance: Good.
Pump: Legs!
Vascularity: Awesome during Posing Practice - I want and need that ALL the time!
Quality of Training: HIIT was ok - running outside in 90 degrees in the middle of the day (I know, I said I didn't want to be doing that anymore, but when you train at home, you do what you have to) meant a dripping mess by the end of it, feeling like I had been run over. Left knee started giving me issues during Squat Jumps, so I improvised and decided to let today be a Lower Body day, and "complete" the session tomorrow, making tomorrow an Upper Body session after cardio. Rollers afterwards were good, even though I heated up so very quickly.
Recovery: I'm good.
Body Composition and Look: I actually feel like I am holding water today. Woke up with my face feeling like it was all swollen and puffy, even though it isn't, my body just feeling like a balloon. It's just one of those days and I want it over with soon!
Other Notes: Earlier today I went over last week with a magnifying glass (well, not really, but I may as well have I scrutinized it that closely), because it IS the week where I have gotten the MOST progress ever, and from now on, I am going to replicate it from nutrition to training - everything! The only difference will be that I am going to do it all on a schedule of getting up at 0400 and going to bed between 2130-2230 - I HAVE to get back on this, for me and for the job I start in ~3 weeks (which is perfect that it forces me back onto this schedule, since it was my regular one in New Zealand).
June 2, 2011
Day 153: It Starts With YOU!
MOTIVATIONAL QUOTE OF THE DAY
"All things begin and end with you. No one determines what you are going to do unless YOU let them. Start living the way you want to live and great things will follow. God gave us free will, along with direction, but it is up to us to take the first step." - Ben Booker
TRAINING
Cardio - Run:
1.5 miles @ 4.2 min/km
Back/Chest (30 sec recovery between alternate sets):
Alternate Set A -
1. Supinated BB Bent Over Row 4 x 12, 11, 10, 10
2. Flat BB Bench Press 4 x 10, 9, 8, 8
Alternate Set B -
3. Supinated Close-Grip Lat Pull-Down 4 x 12, 11, 10, 10
4. Incline BB Bench Press 4 x 12, 11, 10, 10
Post-Weights Cardio - Rollers:
a. 10 min in 39x18 @ 106-108 rpm
b. 10 min in 39x18 @ 110 rpm
Stretch 20 min.
COMMENTS
Sleep - Time and Quality: ~11 hours! WTF?! Gone from semi-normal to well OVER sleeping! Ah well, my body must have needed it.
Mood/Aggression: Thank you Chris and Tony for giving me smiles and laughter today - smiles that have carried on throughout the day, joined by heaps of positivity, getting me out of the "drag" I was in earlier.
Energy: So much that after training, I went out and mowed the lawns, and it took me ~10 minutes less than what it usually takes me.
Stress: Only a little.
Endurance: Great.
Pump: Reasonable.
Vascularity: Pretty good.
Quality of Training: Pre-weights run was ok. Resistance training was stellar - I was bopping and dancing in between my sets, in a really GOOD mood (THIS goofy, relaxed, fun me needs to be the me that gets up on stage in July - no self consciousness, just relaxed and having fun!)
"All things begin and end with you. No one determines what you are going to do unless YOU let them. Start living the way you want to live and great things will follow. God gave us free will, along with direction, but it is up to us to take the first step." - Ben Booker
TRAINING
Cardio - Run:
1.5 miles @ 4.2 min/km
Back/Chest (30 sec recovery between alternate sets):
Alternate Set A -
1. Supinated BB Bent Over Row 4 x 12, 11, 10, 10
2. Flat BB Bench Press 4 x 10, 9, 8, 8
Alternate Set B -
3. Supinated Close-Grip Lat Pull-Down 4 x 12, 11, 10, 10
4. Incline BB Bench Press 4 x 12, 11, 10, 10
Post-Weights Cardio - Rollers:
a. 10 min in 39x18 @ 106-108 rpm
b. 10 min in 39x18 @ 110 rpm
Stretch 20 min.
COMMENTS
Sleep - Time and Quality: ~11 hours! WTF?! Gone from semi-normal to well OVER sleeping! Ah well, my body must have needed it.
Mood/Aggression: Thank you Chris and Tony for giving me smiles and laughter today - smiles that have carried on throughout the day, joined by heaps of positivity, getting me out of the "drag" I was in earlier.
Energy: So much that after training, I went out and mowed the lawns, and it took me ~10 minutes less than what it usually takes me.
Stress: Only a little.
Endurance: Great.
Pump: Reasonable.
Vascularity: Pretty good.
Quality of Training: Pre-weights run was ok. Resistance training was stellar - I was bopping and dancing in between my sets, in a really GOOD mood (THIS goofy, relaxed, fun me needs to be the me that gets up on stage in July - no self consciousness, just relaxed and having fun!)
June 1, 2011
Day 152: BELIEVE!
MOTIVATIONAL QUOTE OF THE DAY
"Simply put...belief is power! If you don't believe it yourself, with everything you have, then it won't happen! Start listening to that little voice today!" - Ben Booker
TRAINING
HIIT - Rollers:
a. 4 min in 39x18 @ 100 rpm
b. 8 x 20 sec effort/10 sec easy in 39x17 (RPM N/A)
c. 12 min in 39x18 @ 104-106 rpm
Stretch 24 min.
COMMENTS
Sleep - Time and Quality: Sleep on and off, but ~8 hours in total.
Mood/Aggression: Positive. Looking at only what CAN be done and WILL be done. Believing!
Energy: Surprisingly, there - although, shouldn't be surprised, since I had a whole lot of carbohydrates pre-bed yesterday, LOL.
Mental Focus and Clarity: Focused. Clear.
Endurance: Fine.
Quality of Training: Like last week, decided to do this HIIT session on the rollers. A little easier than last week, but still intense. Doing my legs a world of good . . . Posing Practice today was still fairly short, but I FINALLY got my T-Walk poses down and had a "stage presence" - now to KEEP that and bring it out flawlessly on stage! . . .
Recovery: Body feels great!
"Simply put...belief is power! If you don't believe it yourself, with everything you have, then it won't happen! Start listening to that little voice today!" - Ben Booker
TRAINING
HIIT - Rollers:
a. 4 min in 39x18 @ 100 rpm
b. 8 x 20 sec effort/10 sec easy in 39x17 (RPM N/A)
c. 12 min in 39x18 @ 104-106 rpm
Stretch 24 min.
COMMENTS
Sleep - Time and Quality: Sleep on and off, but ~8 hours in total.
Mood/Aggression: Positive. Looking at only what CAN be done and WILL be done. Believing!
Energy: Surprisingly, there - although, shouldn't be surprised, since I had a whole lot of carbohydrates pre-bed yesterday, LOL.
Mental Focus and Clarity: Focused. Clear.
Endurance: Fine.
Quality of Training: Like last week, decided to do this HIIT session on the rollers. A little easier than last week, but still intense. Doing my legs a world of good . . . Posing Practice today was still fairly short, but I FINALLY got my T-Walk poses down and had a "stage presence" - now to KEEP that and bring it out flawlessly on stage! . . .
Recovery: Body feels great!
May 31, 2011
Day 151: Positive Paradigm Shifts
MOTIVATIONAL QUOTE OF THE DAY
"It never ceases to amaze me what can be accomplished by simply putting one foot in front of the other, putting Faith first, and keeping my eyes and ears open for His will, and not mine, accepting this world as it is, not as I would have it…Change yourself…Change the world! If you can make a positive shift in someone elses paradigm that changes them for the best, then it was all worth it. God Bless!" - Ben Booker
TRAINING
Cardio - Run:
1.5 miles @ 4.2 min/km
Arms/Abs (30 sec recovery between alternate sets):
Alternate Set A -
1. Rope Crunches 4 x 20
2. Hanging Straight-Leg Raises (feet to touch bar) 4 x 10
Alternate Set B -
3. Close-Grip BB Bicep Curls 4 x 10, 9, 8, 7
4. Dips 4 x 8
Alternate Set C -
5. EZ-Bar Bicep Curls 4 x 21s
6. Diamond Push-Ups 4 x 10
Alternate Set D -
7. Alternate Hammer Bicep Curls 4 x 15 per side
8. DB French Press 4 x 6
Post-Weights Cardio - Rollers:
20 min in 39x18 ~ 100-102 rpm
Stretch 20 min.
COMMENTS
Sleep - Time and Quality: Disturbed. Broken. Not quite sure if I actually slept between 0100-0630, since it was so up and down. After for what seemed the umpteenth time getting up at ~0633, passed out for real for ~5.5 hours. Migraine on finally waking.
Mood/Aggression: Positively moving forward, determined to move forward, carving my path to make my mark on this world!
Energy: Not a lot, honestly.
Endurance: Good.
Pump: Not as strong as it usually is on Arms' day.
Vascularity: Great.
Quality of Training: Pre-weights run was ok - feeling the heat, though. Resistance training was good - had to adjust a couple of things to get the intensity right, but overall it was fine. Post-weights rollers a 'recovery'.
Appetite: I still seem to be craving SALTY food - which is highly UNlike me!
Competition Notes: I CAN DO THIS!!!
"It never ceases to amaze me what can be accomplished by simply putting one foot in front of the other, putting Faith first, and keeping my eyes and ears open for His will, and not mine, accepting this world as it is, not as I would have it…Change yourself…Change the world! If you can make a positive shift in someone elses paradigm that changes them for the best, then it was all worth it. God Bless!" - Ben Booker
TRAINING
Cardio - Run:
1.5 miles @ 4.2 min/km
Arms/Abs (30 sec recovery between alternate sets):
Alternate Set A -
1. Rope Crunches 4 x 20
2. Hanging Straight-Leg Raises (feet to touch bar) 4 x 10
Alternate Set B -
3. Close-Grip BB Bicep Curls 4 x 10, 9, 8, 7
4. Dips 4 x 8
Alternate Set C -
5. EZ-Bar Bicep Curls 4 x 21s
6. Diamond Push-Ups 4 x 10
Alternate Set D -
7. Alternate Hammer Bicep Curls 4 x 15 per side
8. DB French Press 4 x 6
Post-Weights Cardio - Rollers:
20 min in 39x18 ~ 100-102 rpm
Stretch 20 min.
COMMENTS
Sleep - Time and Quality: Disturbed. Broken. Not quite sure if I actually slept between 0100-0630, since it was so up and down. After for what seemed the umpteenth time getting up at ~0633, passed out for real for ~5.5 hours. Migraine on finally waking.
Mood/Aggression: Positively moving forward, determined to move forward, carving my path to make my mark on this world!
Energy: Not a lot, honestly.
Endurance: Good.
Pump: Not as strong as it usually is on Arms' day.
Vascularity: Great.
Quality of Training: Pre-weights run was ok - feeling the heat, though. Resistance training was good - had to adjust a couple of things to get the intensity right, but overall it was fine. Post-weights rollers a 'recovery'.
Appetite: I still seem to be craving SALTY food - which is highly UNlike me!
Competition Notes: I CAN DO THIS!!!
May 6, 2011
Day 126: At the Edge...
MOTIVATIONAL QUOTE OF THE DAY
"When you come to the edge...FAITH is knowing one of two things will happen...There will be something to stand on, or you will be taught how to fly!" - Ben Booker
TRAINING
HIIT - Run:
a. 4 min jogging
b. 8 x 20 sec sprint/10 sec easy
c. 12 min jogging
Shoulders/Arms/Abs (1 min recovery between trisets/supersets):
Triset A -
1. Behind-the-neck BB Military Press 4 x 10
2. BB Military Press 4 x 10
3. DB Lateral Raises 4 x 10
Triset B -
4. Dips 4 x 10
5. EZ-Bar Bicep Curls 4 x 10
6. Alternate DB Hammer Curls 4 x 10 per side
Superset -
7. Rope Crunches 4 x 12
8. Reverse Curls (on bench) 4 x 12
Stretch 20 min.
COMMENTS
Mood/Aggression: Not the best, especially since training. Aggression is high and RISING. I have no tolerance for idiots and are getting sick of those who ask questions without bothering to actually LOOK FIRST for themselves - seriously, it's not hard!
As for those that have to ask about absolutely EVERYthing, get yourself a trainer or someone who will educate you, since you're not interested in putting in the personal effort to research it! 
And don't get me started on those who constantly ask questions, but only ask them because they want justification and validation of their idiocy! 
Yes, it's RANT time 
It's not just all that though. I seriously just want to SMASH something 
break it into a million pieces, beat the hell out of 
I guess there's only so long you can repress some things. Everything is just coming to a head. It's not just the idiots and freeloaders - current circumstances are really pushing me to my limits. All I have left right now is my FAITH! 
Time for some serious time OUT! 
Lord, please give me STRENGTH!
Energy: There. Barely
Stress: Don't start!
Joints: Right knee still niggling. Affected my running in the last few minutes, favouring that leg.
Endurance: Fine.
Strength: Weak
Quality of Training: HIIT was ok. Not the best though. Body was suffering today, so only did eight sprints . . . Resistance training was a bomb. After a single triset I was ready to walk out is how much like sh*t I was feeling and how fcuked off I was getting with the pain and struggling with the pathetic weights I had to resort to lifting, no matter that those pathetic weights were intense for me today, having me almost in tears for the second day in a row. SERIOUS
Dug my heels in though; I am better than that; I'm made of more than that; nothing runs me out of what I HAVE to do! . . . Just stretching afterwards. My body was seriously BURNED . . .
Recovery: NOT recovering well this week, as evidenced by my training the last two days
Body Composition and Look: Still a LONG way off where I want to be
Other Notes: Received some more Erase and Alpha-t2 today (my only
today), so will be starting them both again tomorrow.
"When you come to the edge...FAITH is knowing one of two things will happen...There will be something to stand on, or you will be taught how to fly!" - Ben Booker
TRAINING
HIIT - Run:
a. 4 min jogging
b. 8 x 20 sec sprint/10 sec easy
c. 12 min jogging
Shoulders/Arms/Abs (1 min recovery between trisets/supersets):
Triset A -
1. Behind-the-neck BB Military Press 4 x 10
2. BB Military Press 4 x 10
3. DB Lateral Raises 4 x 10
Triset B -
4. Dips 4 x 10
5. EZ-Bar Bicep Curls 4 x 10
6. Alternate DB Hammer Curls 4 x 10 per side
Superset -
7. Rope Crunches 4 x 12
8. Reverse Curls (on bench) 4 x 12
Stretch 20 min.
COMMENTS
Mood/Aggression: Not the best, especially since training. Aggression is high and RISING. I have no tolerance for idiots and are getting sick of those who ask questions without bothering to actually LOOK FIRST for themselves - seriously, it's not hard!
As for those that have to ask about absolutely EVERYthing, get yourself a trainer or someone who will educate you, since you're not interested in putting in the personal effort to research it! And don't get me started on those who constantly ask questions, but only ask them because they want justification and validation of their idiocy! Yes, it's RANT time It's not just all that though. I seriously just want to SMASH something break it into a million pieces, beat the hell out of I guess there's only so long you can repress some things. Everything is just coming to a head. It's not just the idiots and freeloaders - current circumstances are really pushing me to my limits. All I have left right now is my FAITH! Time for some serious time OUT! Lord, please give me STRENGTH!Energy: There. Barely
Stress: Don't start!
Joints: Right knee still niggling. Affected my running in the last few minutes, favouring that leg.
Endurance: Fine.
Strength: Weak
Quality of Training: HIIT was ok. Not the best though. Body was suffering today, so only did eight sprints . . . Resistance training was a bomb. After a single triset I was ready to walk out is how much like sh*t I was feeling and how fcuked off I was getting with the pain and struggling with the pathetic weights I had to resort to lifting, no matter that those pathetic weights were intense for me today, having me almost in tears for the second day in a row. SERIOUS
Dug my heels in though; I am better than that; I'm made of more than that; nothing runs me out of what I HAVE to do! . . . Just stretching afterwards. My body was seriously BURNED . . .Recovery: NOT recovering well this week, as evidenced by my training the last two days
Body Composition and Look: Still a LONG way off where I want to be
Other Notes: Received some more Erase and Alpha-t2 today (my only
today), so will be starting them both again tomorrow.
May 2, 2011
Day 122: The First Battle Has Been Fought
MOTIVATIONAL QUOTE OF THE DAY
"Life is what it is. The control I have is very little. Tomorrow is a different day...and I will deal with it then...but today I choose to live in today...not yesterday and not tomorrow. Again, thank you Lord for sending me to that place to get to this one. Growth begins at failure. Believe..." - Ben Booker
TRAINING
HIIT - Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging
Full-Body (30 sec recovery between alternate sets):
Alternate Set A -
1. BB Good Mornings 6 x 10-12
2. Side-to-side Plyometric Bench Jumps 6 x 24
Alternate Set B -
3. Push-Ups (feet on bench, hands on medicine balls) 6 x 10-12
4. Supinated BB Bent Over Rows 6 x 10
Alternate Set C -
5. BB Military Press 6 x 10
6. DB Lateral Raises 6 x 10
Alternate Set D -
7. Curved-Bar Tricep Push-Down 6 x 10
8. DB Bicep Curls 6 x 10-12
Alternate Set E -
9. Rope Crunches 6 x 10-12
10. Hanging Straight Leg Raises (hips to 90 degree flexion) 6 x 10
Post-Weights Cardio - Rollers:
20 min in 39x18 @ 106 rpm
Stretch 20 min.
COMMENTS
Sleep - Time and Quality: Didn't fall asleep until ~0600! NOT cool. Sleep was on and off, eventually waking to get up ~1330 - confusing and UNacceptable! Getting back into a regular and reasonable routine re sleeping is going to be a focus this week.
Mood/Aggression: I was great right up until about an hour after training, when aggression appeared, irritability coming out - doesn't make sense, given that I am back training, and training usually means a GOOD mood (unless it is not a good session - but this was). Working on calming myself down, since I am ready to lash out at pretty much anything right now. Strange.
Energy: I realized today that the Green Apple Assault does NOT contain Suma Root - the ingredient that sets Assault apart for me from other preworkout products. I believe that this - since I have been using Green Apple Assault for just over three weeks now - is a contributing factor in why I felt like I did last week or so (along with the fact that I probably needed that week off training), and because it's been ~2 weeks that I have been without the Rhodiola Rosea from IGF-2. Adaptogens I have discovered are definitely an ESSENTIAL part of my supplement regime for energy, being and remaining functional, especially if I do not want to use and abuse stimulants. Funny how one notices such things, and it's true that you often don't notice the difference until you're NOT using them. It's back to predominantly using the Raspberry Lemonade flavour from now on, mixing in the Green Apple for the taste.
Mental Focus and Clarity: It's been ON!
Endurance: Excellent - first training session back, and a long one it was, coming out at ~3 hours total, and not faltering at any stage throughout it, was awesome!
Strength: Today's session wasn't about strength, but I surprised myself with the weight that I had to go to with some of the exercises.
Quality of Training: HIIT was awesome - sprints were explosive, and 12 was definitely enough for me . . Resistance training - so good to be back in the gym! I can tell when I do legs and my hamstrings were stretched well after the first set of BB Good Mornings, and I could feel the painful pull. Despite the 90-minute resistance session, it did not seem as long as it was, and I felt good after it . . . A little faster than the usual "recovery" on the rollers after weights, but good for my legs . . .
Recovery: I am going to feel my hamstrings tomorrow - there is no doubt about that. Be interesting to see how I recover over this week.
Other Notes: I realized yesterday that I have almost constantly used a product that has AI properties since July 2009, with the only time off maybe 1-2 weeks between different products or bottles of the same one. After being without Erase for the last two weeks, I can say that I definitely feel and see the difference when NOT using such a product - Erase especially. I am looking forward to getting back on it - along with being back in the gym lifting weights, it will make a definite difference in my progress!
"Life is what it is. The control I have is very little. Tomorrow is a different day...and I will deal with it then...but today I choose to live in today...not yesterday and not tomorrow. Again, thank you Lord for sending me to that place to get to this one. Growth begins at failure. Believe..." - Ben Booker
TRAINING
HIIT - Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 10 min jogging
Full-Body (30 sec recovery between alternate sets):
Alternate Set A -
1. BB Good Mornings 6 x 10-12
2. Side-to-side Plyometric Bench Jumps 6 x 24
Alternate Set B -
3. Push-Ups (feet on bench, hands on medicine balls) 6 x 10-12
4. Supinated BB Bent Over Rows 6 x 10
Alternate Set C -
5. BB Military Press 6 x 10
6. DB Lateral Raises 6 x 10
Alternate Set D -
7. Curved-Bar Tricep Push-Down 6 x 10
8. DB Bicep Curls 6 x 10-12
Alternate Set E -
9. Rope Crunches 6 x 10-12
10. Hanging Straight Leg Raises (hips to 90 degree flexion) 6 x 10
Post-Weights Cardio - Rollers:
20 min in 39x18 @ 106 rpm
Stretch 20 min.
COMMENTS
Sleep - Time and Quality: Didn't fall asleep until ~0600! NOT cool. Sleep was on and off, eventually waking to get up ~1330 - confusing and UNacceptable! Getting back into a regular and reasonable routine re sleeping is going to be a focus this week.
Mood/Aggression: I was great right up until about an hour after training, when aggression appeared, irritability coming out - doesn't make sense, given that I am back training, and training usually means a GOOD mood (unless it is not a good session - but this was). Working on calming myself down, since I am ready to lash out at pretty much anything right now. Strange.
Energy: I realized today that the Green Apple Assault does NOT contain Suma Root - the ingredient that sets Assault apart for me from other preworkout products. I believe that this - since I have been using Green Apple Assault for just over three weeks now - is a contributing factor in why I felt like I did last week or so (along with the fact that I probably needed that week off training), and because it's been ~2 weeks that I have been without the Rhodiola Rosea from IGF-2. Adaptogens I have discovered are definitely an ESSENTIAL part of my supplement regime for energy, being and remaining functional, especially if I do not want to use and abuse stimulants. Funny how one notices such things, and it's true that you often don't notice the difference until you're NOT using them. It's back to predominantly using the Raspberry Lemonade flavour from now on, mixing in the Green Apple for the taste.
Mental Focus and Clarity: It's been ON!
Endurance: Excellent - first training session back, and a long one it was, coming out at ~3 hours total, and not faltering at any stage throughout it, was awesome!
Strength: Today's session wasn't about strength, but I surprised myself with the weight that I had to go to with some of the exercises.
Quality of Training: HIIT was awesome - sprints were explosive, and 12 was definitely enough for me . . Resistance training - so good to be back in the gym! I can tell when I do legs and my hamstrings were stretched well after the first set of BB Good Mornings, and I could feel the painful pull. Despite the 90-minute resistance session, it did not seem as long as it was, and I felt good after it . . . A little faster than the usual "recovery" on the rollers after weights, but good for my legs . . .
Recovery: I am going to feel my hamstrings tomorrow - there is no doubt about that. Be interesting to see how I recover over this week.
Other Notes: I realized yesterday that I have almost constantly used a product that has AI properties since July 2009, with the only time off maybe 1-2 weeks between different products or bottles of the same one. After being without Erase for the last two weeks, I can say that I definitely feel and see the difference when NOT using such a product - Erase especially. I am looking forward to getting back on it - along with being back in the gym lifting weights, it will make a definite difference in my progress!
May 1, 2011
Day 121: May Day
MOTIVATIONAL QUOTE OF THE DAY
"What I know today...anything can happen, dreams come true, and miracles occur daily. Belief is power beyond measure. Second Chance, make yours count!" - Ben Booker
TRAINING
Cardio - Rollers:
20 min in 39x18 @ 110 rpm
Stretch 29 min.
COMMENTS
Mood/Aggression: Had a period where all the frustration of the last few weeks appeared, vented (thank you, Jase), where my aggression yelled to be heard. Training helped calm me down, head clear as I determined in my heart what I know needs and has to be done.
Energy: Explosive - holding onto it until tomorrow.
Endurance: Fine, as always.
Quality of Training: Short, reasonable session on the rollers.
Body Composition and Look: 9.5% bodyfat. A minimal 1% bodyfat decrease over this week - not surprising, since there is always a noticeable difference in how I look when not resistance training, and since training was minimal, minimal progress was to be expected; but also disheartening, yet all the more reason for motivation in working myself hard over the next two weeks, since I want to be no higher than ~8% bodyfat for my photoshoot!
Other Notes: Today is May Day. What would have once been my parents' wedding anniversary - not that it means anything now; instead it means the end of my week "off". Tomorrow it is back in the gym, guns blazing, ready for war, no prisoners allowed!
"What I know today...anything can happen, dreams come true, and miracles occur daily. Belief is power beyond measure. Second Chance, make yours count!" - Ben Booker
TRAINING
Cardio - Rollers:
20 min in 39x18 @ 110 rpm
Stretch 29 min.
COMMENTS
Mood/Aggression: Had a period where all the frustration of the last few weeks appeared, vented (thank you, Jase), where my aggression yelled to be heard. Training helped calm me down, head clear as I determined in my heart what I know needs and has to be done.
Energy: Explosive - holding onto it until tomorrow.
Endurance: Fine, as always.
Quality of Training: Short, reasonable session on the rollers.
Body Composition and Look: 9.5% bodyfat. A minimal 1% bodyfat decrease over this week - not surprising, since there is always a noticeable difference in how I look when not resistance training, and since training was minimal, minimal progress was to be expected; but also disheartening, yet all the more reason for motivation in working myself hard over the next two weeks, since I want to be no higher than ~8% bodyfat for my photoshoot!
Other Notes: Today is May Day. What would have once been my parents' wedding anniversary - not that it means anything now; instead it means the end of my week "off". Tomorrow it is back in the gym, guns blazing, ready for war, no prisoners allowed!
March 25, 2011
Day 84: Stand for You!
MOTIVATIONAL QUOTE OF THE DAY
"If you believe in something then stand by it! Live it and let it represent you! Don't let people, places and things define who you truly know you are!" - Ben Booker
TRAINING
Session 1
HIIT - Run:
a. 4 min jogging
b. 10 x 20 sec sprint/10 sec easy
c. 12 min jogging
Stretch 22 min.
Session 2
Full-Body (1 min recovery between supersets):
Superset A -
1. Plate Hammer Raises 2 x 6
2. Single-Arm Lateral Raises 2 x 12 per arm
Superset B -
3. Dips 2 x 6
4. EZ-Bar Bicep Curls 2 x 15
Superset C -
5. Reverse Rows 2 x 6
6. Push-Ups (on fists, feet on floor) 2 x 12
Superset D -
7. Squat Jumps 2 x 6
8. Alternate Backward Lunges 2 x 15 per side
Superset E -
9. Hanging Straight-Leg Raises (feet to touch bar) 2 x 6
10. Bicycle 2 x 15 per side
COMMENTS
Mood/Aggression: Spoke to family today - made me smile a bit, take my mind off the fatigue I have been feeling all day.
Energy: Shattered - which is why I did my resistance session in the evening, and even then, it was pushing it.
Stress: Extra high.
Endurance: Good.
Strength: Full-Body sessions are not about strength.
Pump: Reasonable.
Vascularity: Ok.
Quality of Training: HIIT Run was ok. Seemed to take a lot out of me though - although, it's Friday, and I felt like this last Friday as well . . . Resistance session my body did not feel like doing, but my mind knew I had to do it, so it FORCED it . . .
Recovery: The rest of the week seems to catch up on me on Friday and I spend a day or so recovering from it before the next week.
"If you believe in something then stand by it! Live it and let it represent you! Don't let people, places and things define who you truly know you are!" - Ben Booker
TRAINING
Session 1
HIIT - Run:
a. 4 min jogging
b. 10 x 20 sec sprint/10 sec easy
c. 12 min jogging
Stretch 22 min.
Session 2
Full-Body (1 min recovery between supersets):
Superset A -
1. Plate Hammer Raises 2 x 6
2. Single-Arm Lateral Raises 2 x 12 per arm
Superset B -
3. Dips 2 x 6
4. EZ-Bar Bicep Curls 2 x 15
Superset C -
5. Reverse Rows 2 x 6
6. Push-Ups (on fists, feet on floor) 2 x 12
Superset D -
7. Squat Jumps 2 x 6
8. Alternate Backward Lunges 2 x 15 per side
Superset E -
9. Hanging Straight-Leg Raises (feet to touch bar) 2 x 6
10. Bicycle 2 x 15 per side
COMMENTS
Mood/Aggression: Spoke to family today - made me smile a bit, take my mind off the fatigue I have been feeling all day.
Energy: Shattered - which is why I did my resistance session in the evening, and even then, it was pushing it.
Stress: Extra high.
Endurance: Good.
Strength: Full-Body sessions are not about strength.
Pump: Reasonable.
Vascularity: Ok.
Quality of Training: HIIT Run was ok. Seemed to take a lot out of me though - although, it's Friday, and I felt like this last Friday as well . . . Resistance session my body did not feel like doing, but my mind knew I had to do it, so it FORCED it . . .
Recovery: The rest of the week seems to catch up on me on Friday and I spend a day or so recovering from it before the next week.
March 17, 2011
Day 74: Happy Saint Patrick's Day
MOTIVATIONAL QUOTE OF THE DAY
"Ask yourself "What can I do different today to better myself as an individual so that I can better others." Humility is remaining teachable." - Ben Booker
TRAINING
Session 1
Cardio - CrossRamp:
10 min @ R10/CR10
Back (1 min recovery between sets):
1. Supinated BB Bent Over Rows 5 x 8
2. Reverse Rows 5 x 6
3. Supinated Lat Pull-Down (in squat position) 5 x 5
4. T-Bar Row 4 x 6
Post-Weights Cardio - Treadmill:
a. 1 min @ 17.6 km/hr
b. 9 x 30 sec rest / 30 sec @ 17.6 km/hr
Stretch 28 min.
Session 2
Cardio - Treadmill:
a. 2 min @ 14.4 km/hr
b. 2 x 10 sec rest / 20 sec @ 16 km/hr
c. 2 x 10 sec rest / 20 sec @ 17.6 km/hr
Chest (1 min recovery between sets):
1. Incline BB Bench Press 4 x 12, 10, 8, 5
2. Flat BB Bench Press 4 x 6, 5, 5, 5
3. Push-Ups (feet on bench, hands on medicine balls) 4 x 8
Post-Weights Cardio - Run 10 min.
COMMENTS
Sleep - Time and Quality: Very broken, waking up every 1-2 hours over an 8-hour period.
Energy: There.
Joints: Left wrist was a constant heavy pain.
Endurance: Good.
Strength: Still improving..
Pump: Some.
Vascularity: Excellent!
Quality of Training: I'm going to have to get out before I go the gym and just run, like I used to do back home, since doing cardio in the gym drives me nuts and I find it hard to stick it out now (which is odd, this intolerance/aversion I have developed for hours training) . . . Completely shattered during second training session, with a sharp pain in my side throughout it . . .
Appetite: I must say, it's been less than a week with this new way of eating, but I'm not minding it, and actually feel loads better using this nutritional method. Stick to it and I believe I will conquer my eating issues once and for all!
Body Composition and Look: Midsection continued to look leaner, stomach flatter, upper abs drier.
Other Notes: It's Saint Patrick's Day today - the day the Irish in the US celebrate their heritage. Even though I've always identified more with my Chinese [rather than European] heritage, it doesn't change the fact that I'm still part Irish, with Irish characteristics and traits. I'm proud of where my family has come from and one day hope to see my ancestral homes and villages overseas.
"Ask yourself "What can I do different today to better myself as an individual so that I can better others." Humility is remaining teachable." - Ben Booker
TRAINING
Session 1
Cardio - CrossRamp:
10 min @ R10/CR10
Back (1 min recovery between sets):
1. Supinated BB Bent Over Rows 5 x 8
2. Reverse Rows 5 x 6
3. Supinated Lat Pull-Down (in squat position) 5 x 5
4. T-Bar Row 4 x 6
Post-Weights Cardio - Treadmill:
a. 1 min @ 17.6 km/hr
b. 9 x 30 sec rest / 30 sec @ 17.6 km/hr
Stretch 28 min.
Session 2
Cardio - Treadmill:
a. 2 min @ 14.4 km/hr
b. 2 x 10 sec rest / 20 sec @ 16 km/hr
c. 2 x 10 sec rest / 20 sec @ 17.6 km/hr
Chest (1 min recovery between sets):
1. Incline BB Bench Press 4 x 12, 10, 8, 5
2. Flat BB Bench Press 4 x 6, 5, 5, 5
3. Push-Ups (feet on bench, hands on medicine balls) 4 x 8
Post-Weights Cardio - Run 10 min.
COMMENTS
Sleep - Time and Quality: Very broken, waking up every 1-2 hours over an 8-hour period.
Energy: There.
Joints: Left wrist was a constant heavy pain.
Endurance: Good.
Strength: Still improving..
Pump: Some.
Vascularity: Excellent!
Quality of Training: I'm going to have to get out before I go the gym and just run, like I used to do back home, since doing cardio in the gym drives me nuts and I find it hard to stick it out now (which is odd, this intolerance/aversion I have developed for hours training) . . . Completely shattered during second training session, with a sharp pain in my side throughout it . . .
Appetite: I must say, it's been less than a week with this new way of eating, but I'm not minding it, and actually feel loads better using this nutritional method. Stick to it and I believe I will conquer my eating issues once and for all!
Body Composition and Look: Midsection continued to look leaner, stomach flatter, upper abs drier.
Other Notes: It's Saint Patrick's Day today - the day the Irish in the US celebrate their heritage. Even though I've always identified more with my Chinese [rather than European] heritage, it doesn't change the fact that I'm still part Irish, with Irish characteristics and traits. I'm proud of where my family has come from and one day hope to see my ancestral homes and villages overseas.
February 14, 2011
Day 45: One day at a time . . .
QUOTE OF THE DAY
"Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world." - Harriet Tubman
MUSIC VIDEO OF THE DAY
Skillet - Rebirthing
TRAINING
HIIT Cardio;
a. 4 min jogging
b. 8 x 20 sec sprint/40 sec rest
c. 4 min jogging
Stretch 10 min.
Shoulders/Abs (30 sec recovery between alternate sets):
Alternate Set A -
1. Behind-the-neck BB Military Press 4 x 8
2. Single-Arm DB Lateral Raises 4 x 10 per side
Alternate Set B -
3. BB Military Press 4 x 8
4. Single-Arm DB Lateral Raises 4 x 10 per side
Alternate Set C -
5. Seated Single-Arm DB Shoulder Press 4 x 6 per side
6. DB Hammer Raises 2 x 10
Alternate Set D -
7. Rope Crunch 2 x 20
8. Ab Rollout 2 x 5
Post-Weights Cardio - Run (on length of basketball court):
a. 48 x suicides
b. 12 x backwards (up court) and forwards (back)
Stretch 5 min.
Posing Practice 5 min.
Stretch 6 min.
COMMENTS
Sleep - Time and Quality: ~8 hours - got to get out of this and back to my 4-5 hours.
Mood/Aggression: The snow is melting away, the sun is out, the day is warming. My mood is looking forward to the next eight weeks.
Energy: Definitely sticking to the 3 caps of IGF-2 first thing and leave it at that - I might even stop it for a while and see what happens . . . Good energy during training . . .
Joints: My wrists are not getting better - should never have had a break from Erase. Knees are giving me issues again as well.
Endurance: Good.
Strength: Getting better, slowly.
Pump: Some.
Vascularity: Better at the end of my training than during.
Quality of Training: HIIT Run took quite a lot out of me. Medial right knee in pain - so the suicides after weights wasn't the smartest of ideas . . . Resistance training was good. My wrists were screaming and I was massaging them between sets, but it's all for progress . . . Decided to do something different for Post-Weights Cardio. Body was protesting loudly after only a few minutes, and definitely feeling it in my hips and glutes now, as well as knees from leaning down to touch the line and rotating back. Glad I did it, though . . . I'm not lean enough for Posing Practice to be any use - not sure if I should wait another week or so to start doing this, then; probably the best idea . . .
Other Notes: My training is going to include a lot more plyometrics and functional exercises, especially for my lower body, since I have two Full-Body resistance sessions in there. I want to train more like an athlete again, have my fitness improve re performance, and not just work on the aesthetic aspect.
FIT TIP OF THE DAY
"When we stop doing what deep down in our souls that that we know is right is when we stop growing as individuals! You know what is true to yourself and others! Choose to do the right thing today, and start evolving your true self! One day at a time!" - Ben Booker
"Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world." - Harriet Tubman
MUSIC VIDEO OF THE DAY
Skillet - Rebirthing
TRAINING
HIIT Cardio;
a. 4 min jogging
b. 8 x 20 sec sprint/40 sec rest
c. 4 min jogging
Stretch 10 min.
Shoulders/Abs (30 sec recovery between alternate sets):
Alternate Set A -
1. Behind-the-neck BB Military Press 4 x 8
2. Single-Arm DB Lateral Raises 4 x 10 per side
Alternate Set B -
3. BB Military Press 4 x 8
4. Single-Arm DB Lateral Raises 4 x 10 per side
Alternate Set C -
5. Seated Single-Arm DB Shoulder Press 4 x 6 per side
6. DB Hammer Raises 2 x 10
Alternate Set D -
7. Rope Crunch 2 x 20
8. Ab Rollout 2 x 5
Post-Weights Cardio - Run (on length of basketball court):
a. 48 x suicides
b. 12 x backwards (up court) and forwards (back)
Stretch 5 min.
Posing Practice 5 min.
Stretch 6 min.
COMMENTS
Sleep - Time and Quality: ~8 hours - got to get out of this and back to my 4-5 hours.
Mood/Aggression: The snow is melting away, the sun is out, the day is warming. My mood is looking forward to the next eight weeks.
Energy: Definitely sticking to the 3 caps of IGF-2 first thing and leave it at that - I might even stop it for a while and see what happens . . . Good energy during training . . .
Joints: My wrists are not getting better - should never have had a break from Erase. Knees are giving me issues again as well.
Endurance: Good.
Strength: Getting better, slowly.
Pump: Some.
Vascularity: Better at the end of my training than during.
Quality of Training: HIIT Run took quite a lot out of me. Medial right knee in pain - so the suicides after weights wasn't the smartest of ideas . . . Resistance training was good. My wrists were screaming and I was massaging them between sets, but it's all for progress . . . Decided to do something different for Post-Weights Cardio. Body was protesting loudly after only a few minutes, and definitely feeling it in my hips and glutes now, as well as knees from leaning down to touch the line and rotating back. Glad I did it, though . . . I'm not lean enough for Posing Practice to be any use - not sure if I should wait another week or so to start doing this, then; probably the best idea . . .
Other Notes: My training is going to include a lot more plyometrics and functional exercises, especially for my lower body, since I have two Full-Body resistance sessions in there. I want to train more like an athlete again, have my fitness improve re performance, and not just work on the aesthetic aspect.
FIT TIP OF THE DAY
"When we stop doing what deep down in our souls that that we know is right is when we stop growing as individuals! You know what is true to yourself and others! Choose to do the right thing today, and start evolving your true self! One day at a time!" - Ben Booker
February 6, 2011
2011: Day 37
QUOTE OF THE DAY
"If you wait until you THINK you are ready, you may never know what you are capable of. But if you believe in yourself and P.U.S.H. forward towards your goals, the result could be better than you could have ever imagined. That is my reality." - Ben Booker
MUSIC VIDEO OF THE DAY
Fight Scene - Gorgeous
Jackie Chan's (another of my favourite actors) debut movie - this is my favourite and one of my top movie fight scenes (beautiful choreography, with amazing skill displayed, and I love both boxing and martial arts), ever!
TRAINING
Cardio 20 min.
Stretch 20 min.
COMMENTS
Mood/Aggression: I am here - that is all that matters.
Energy: There.
Endurance: Fine.
Quality of Training: Good - an easy session today.
Recovery: My back is ok after yesterday.
Body Composition and Look: 119.4 pounds at 11.2% bodyfat. No change in body composition from last week - this is further indication that is is my TRAINING that primarily determines my progress and results, since my nutrition has been right this week!
Other Notes: Received my DCP late yesterday, so started it today.
FIT TIP OF THE DAY
"Life is what it is. The control I have is very little. Tomorrow is a different day...and I will deal with it then...but today I choose to live in today...not yesterday and not tomorrow. Again, thank you Lord for sending me to that place to get to this one. Growth begins at failure. Believe…" - Ben Booker
"If you wait until you THINK you are ready, you may never know what you are capable of. But if you believe in yourself and P.U.S.H. forward towards your goals, the result could be better than you could have ever imagined. That is my reality." - Ben Booker
MUSIC VIDEO OF THE DAY
Fight Scene - Gorgeous
Jackie Chan's (another of my favourite actors) debut movie - this is my favourite and one of my top movie fight scenes (beautiful choreography, with amazing skill displayed, and I love both boxing and martial arts), ever!
TRAINING
Cardio 20 min.
Stretch 20 min.
COMMENTS
Mood/Aggression: I am here - that is all that matters.
Energy: There.
Endurance: Fine.
Quality of Training: Good - an easy session today.
Recovery: My back is ok after yesterday.
Body Composition and Look: 119.4 pounds at 11.2% bodyfat. No change in body composition from last week - this is further indication that is is my TRAINING that primarily determines my progress and results, since my nutrition has been right this week!
Other Notes: Received my DCP late yesterday, so started it today.
FIT TIP OF THE DAY
"Life is what it is. The control I have is very little. Tomorrow is a different day...and I will deal with it then...but today I choose to live in today...not yesterday and not tomorrow. Again, thank you Lord for sending me to that place to get to this one. Growth begins at failure. Believe…" - Ben Booker
January 26, 2011
Day 26: Push Me Harder!
QUOTE OF THE DAY
"Growth begins at failure, and it is only in our darkest times that we can see the brightest lights!" - Ben Booker
MUSIC VIDEO OF THE DAY
DevilDriver - Knee Deep
TRAINING
Cardio - Rollers:
a. 5 min in 39x18 @ 106-108 rpm
b. 5 min in 39x16 @ 106-108 rpm
c. 5 min in 39x18 @ 116 rpm
d. 5 min in 39x16 @ 116 rpm
Stretch 11 min.
Arms (1 min recovery between supersets/trisets):
Superset A -
1. Close-Grip Pull-Ups 4 x 12, 10, 8, 6
2. EZ-Bar Biceps Curls 4 x 15, 12, 10, 8
Superset B -
3. Dips 4 x 12, 10, 8, 6
4. DB French Press (standing) 4 x 8, 7, 6, 5
Triset -
5. Close-Grip BB Bicep Curls 2 x 12, 10
6. Alternate Hammer Curls 2 x 12, 10 per side
7. Flat Close-Grip BB Bench Press 2 x 12, 10
Stretch 12 min.
COMMENTS
Sleep - Time and Quality: ~5 hours - Definitely the optimal sleeping period for me!
Mood/Aggression: Mood is at odds - could easily swing one way or another, or even fluctuate all day. Depends. After training, though, it's in a neutral position.
Energy: Yay!
Mental Focus and Clarity: I can't afford to let up on being on the ball.
Stress: HIGH!
Joints: My wrists are the worst they have been in a long time - my left wrist is not perpetually aching, a deep ache like it did not long after I broke it, and my right wrist has sporadic, sharp, shooting pains. The heavy lifting re Shoulders and Arms is only adding to the issue - bring on the Erase!
Endurance: Good.
Strength: Same weights as this session last week, but better re reps, so that's improvement.
Pump: Strong - from the first superset.
Vascularity: Also strong.
Quality of Training: Back on my bike - definitely feel it a little from being off it for so long. But, should hopefully be better for me, especially since cycling (with running) is the best cardio mode for me re fitness and fat loss . . . Resistance session was hard, but it had to be hard. Working through the pain in my wrists, demanding more of myself . . . Arms' day is probably going to be the only day that I do NOT do Post-Weights Cardio . . .
Recovery: My resistance session took more out of me yesterday than I thought, and I passed out for ~2 hours later in the evening, completely shattered. The heavier weights are making a difference - but a good difference re health and fitness.
Appetite: Been able to drink more lately, albeit still an effort some days (not sure what is up with that). Bad eating days are BEHIND me!
Other Notes: Finally got around to watching the rest of The Fighter yesterday afternoon (was falling asleep and had to watch the last 5-10 minutes ~3 times, LOL!) Slow movie, but ended well. Watching it made me want to get back into boxing - something to think about . . .
FIT TIP OF THE DAY
Pay attention to your body. Learn how it responds to everything from nutrition to training to supplementation. Knowing your body allows you to adjust things if they are not giving you the effects you desire, enabling you to make progress and get thee best results for your goals.
"Growth begins at failure, and it is only in our darkest times that we can see the brightest lights!" - Ben Booker
MUSIC VIDEO OF THE DAY
DevilDriver - Knee Deep
TRAINING
Cardio - Rollers:
a. 5 min in 39x18 @ 106-108 rpm
b. 5 min in 39x16 @ 106-108 rpm
c. 5 min in 39x18 @ 116 rpm
d. 5 min in 39x16 @ 116 rpm
Stretch 11 min.
Arms (1 min recovery between supersets/trisets):
Superset A -
1. Close-Grip Pull-Ups 4 x 12, 10, 8, 6
2. EZ-Bar Biceps Curls 4 x 15, 12, 10, 8
Superset B -
3. Dips 4 x 12, 10, 8, 6
4. DB French Press (standing) 4 x 8, 7, 6, 5
Triset -
5. Close-Grip BB Bicep Curls 2 x 12, 10
6. Alternate Hammer Curls 2 x 12, 10 per side
7. Flat Close-Grip BB Bench Press 2 x 12, 10
Stretch 12 min.
COMMENTS
Sleep - Time and Quality: ~5 hours - Definitely the optimal sleeping period for me!
Mood/Aggression: Mood is at odds - could easily swing one way or another, or even fluctuate all day. Depends. After training, though, it's in a neutral position.
Energy: Yay!
Mental Focus and Clarity: I can't afford to let up on being on the ball.
Stress: HIGH!
Joints: My wrists are the worst they have been in a long time - my left wrist is not perpetually aching, a deep ache like it did not long after I broke it, and my right wrist has sporadic, sharp, shooting pains. The heavy lifting re Shoulders and Arms is only adding to the issue - bring on the Erase!
Endurance: Good.
Strength: Same weights as this session last week, but better re reps, so that's improvement.
Pump: Strong - from the first superset.
Vascularity: Also strong.
Quality of Training: Back on my bike - definitely feel it a little from being off it for so long. But, should hopefully be better for me, especially since cycling (with running) is the best cardio mode for me re fitness and fat loss . . . Resistance session was hard, but it had to be hard. Working through the pain in my wrists, demanding more of myself . . . Arms' day is probably going to be the only day that I do NOT do Post-Weights Cardio . . .
Recovery: My resistance session took more out of me yesterday than I thought, and I passed out for ~2 hours later in the evening, completely shattered. The heavier weights are making a difference - but a good difference re health and fitness.
Appetite: Been able to drink more lately, albeit still an effort some days (not sure what is up with that). Bad eating days are BEHIND me!
Other Notes: Finally got around to watching the rest of The Fighter yesterday afternoon (was falling asleep and had to watch the last 5-10 minutes ~3 times, LOL!) Slow movie, but ended well. Watching it made me want to get back into boxing - something to think about . . .
FIT TIP OF THE DAY
Pay attention to your body. Learn how it responds to everything from nutrition to training to supplementation. Knowing your body allows you to adjust things if they are not giving you the effects you desire, enabling you to make progress and get thee best results for your goals.
November 29, 2010
Day 331: Turning the Corner
Quote of the Day
"If you have the courage to begin, you have the courage to succeed." - Ben Booker
Training
HIIT Run:
a. 4 min jogging
b. 8 x 20 sec effort/10 sec easy
c. 12 min jogging
Stretch 20 min.
Comments
Sleep - Time and Quality: Restful.
Mood/Aggression: Trying the positive approach.
Energy: Loads of it.
Mental Focus and Clarity: Teaching myself how to use Adobe DreamWeaver CS5 today.
Stress: Some things one has to let go of before it pulls them down further.
Libido: Constant - like a male.
Joints: The colder it gets, the better my joints are!
Endurance: Fine.
Vascularity: Strong.
Quality of Training: HIIT was ok. Didn't feel like my efforts were anything spectacular. Body seemed to be set almost at only one pace when NOT doing efforts.
Recovery: Body actually feels really good.
Body Composition and Look: Fresh stretchmarks just above the elbow crease and the biceps' insertions on both arms, indicating growth in my arms.
Other Notes: Rock Star Bikini Contest entrants are up at New Stars (I am first in the third/last row down).
 | This image has been resized. Click this bar to view the full image. The original image is sized 797x600. |
Winners are selected by a Judging Panel, but Rock Star Bikini on Facebook are asking people to "Check out all the girls and tell us who your favorite is!" for those of you on Facebook.
Question of the Day
Do you like to take risks?
October 30, 2010
Day 301: Recomping
Quote of the Day
"If you think small and expect little...little will be achieved. If you think big and expect big things to happen...barriers are broken down and dreams become realities!" - Ben Booker
Music Video of the Day
Five Finger Death Punch - Dying Breed
Training
Cardio 20 min.
Gym - Upper Body (30 sec recovery between supersets):
Superset A -
1. Close-Grip BB Bicep Curls 4 x 8, 8, 6, 6
2. Dips 4 x 6
Superset B -
3. Alternate Hammer Curls 2 x 15 per side
4. Overhead Rope Tricep Extension 2 x 15
Superset C -
5. BB Military Press 4 x 10
6. Lateral Raises 4 x 15
Superset D -
7. Supinated BB Bent Over Rows 4 x 10
8. Push-Ups (with torso rotation) 4 x 10
Superset E -
9. Ab Rollout 4 x 15
10. Bicycle 4 x 30
Post-Weights Cardio 20 min.
Stretch 20 min.
Comments
Mood/Aggression: Spent time with family. Went out on the pontoon for the first time and had fun.
Energy: Definitely awesome. The PerformaStrips are best taken immediately pre-CARDIO.
Mental Focus and Clarity: Going to be spending most of the rest of the evening doing assessments.
Stress: High.
Endurance: Great.
Strength: Working back up.
Pump: Right from the start of my resistance session.
Vascularity: Strong.
Quality of Training: Training was pretty good all round today . . .
Recovery: Woke up feeling the effects of training and working nights the last few days, but didn't take long to be full of energy and no issues.
Body Composition and Look: The Supinated BB Bent Over Rows have helped add mass to my biceps, and the Hammer Raises have helped add mass to my anterior and lateral delts - hence the stretchmarks that suddenly appeared in both areas a few days ago (makes sense). Another observation to back it up is the fact that definition in both areas is a lot more pronounced and even better than when I was LEANER.
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