2012 | Day 137: When all hope is gone I know that you can carry on

MOTIVATIONAL OF THE DAY

Overcoming Your Fears

Fear can be and instigate many things, inclusive of preventing one from stepping out and doing what they know they must or following their dreams. Fear is the small voice in your head telling you that you “can’t” do it, whispering that you’ll never be “good enough”, the negativity that tries to make you think that no matter what you do it will never be any of significant worth. Fear is the killer of dreams, of passion, of opportunity. It holds you back, causes stagnation, prevents growth. It is an obstacle.

You need to OVERCOME fear. You need to overcome this obstacle in order to succeed in life and anything. It is not going to be easy and many times you may feel like giving up, defeated and broken down from the stress fear gives your mind.

DON’T give up! Standing up to your fear and staring it in the face will make you STRONGER.

Strength comes from doing the things you never thought you could. It comes from going through pain and suffering, mental and physical abuse, standing up to and conquering that small voice in your head, refusing to back down and let anything keep you from moving forward for very long.

With strength comes wisdom. Knowledge of yourself and what you are capable of, how to draw from within yourself to find what you need, understanding the processes that allow you to overcome that which would see you “fail” in life.

There are times when a degree of “fear” is healthy, but many where it is nothing more than an obstacle to be conquered and overcome so that you can be become BETTER, and who doesn’t want to be better than they are? Who doesn’t want to be ALL that they can be?

BECOME YOUR BEST YOU!

Quote for Reflection:

 

TRAINING

Session 1

HIIT Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 12 min jogging

Stretch 20 min

Session 2

Skip x 600 revolutions

HIT (30 sec recovery between trisets):
TriSet -
1. Hanging Straight-Leg Raises (feet to touch bar) 4 x 15
2. Swissball Crunches (270 degrees to 180 degrees) 4 x 15
3. Skip 4 x 300 revolutions

Plank x 1 min

Skip x 600 revolutions

OTHER NOTES

Sleep: Was very distressed when went to bed last night. Could not fall asleep for a long time.

Energy: Not really feeling it during my HIIT Run this morning.

Joints: Left wrist still a dull ache. Right anterior delt deep in my shoulder has been sharp today - digging my fingers in to try and make it "better".

Quality of Training: HIIT Run ok - less sprints today, since I felt dead on my feet...Went to the gym and did a brief session, since I want something there for Full-Body tomorrow - and working the same body-group four CONSECUTIVE days is likely to take more of a toll on me than I realize, especially on my left wrist and shoulders, and I want them to deal with my demands the rest of the week without falling apart on me.

Day 54: Chiron

QUOTE OF THE DAY

"Success is focusing the full power of all you are on what you have a burning desire to achieve." - Wilfred Peterson


MUSIC VIDEO OF THE DAY

All That Remains - Chiron




TRAINING

Day Off.


COMMENTS

Sleep - Time and Quality: ~8 hours.

Mood/Aggression: Reasonable, but also very volatile at the moment.

Mental Focus and Clarity: Thinking and planning ahead.

Joints: Left wrist is in pain. Left knee is also twinging pretty badly today and is the primary reason I decided to have today as this week's Day Off.

Other Notes: I did a lot of thinking last night, looking back over past training re what worked best for fat loss, recomp, etc., training programmes and volumes that my body responded best to re results . . . And I came to the realization that VOLUME is what I am missing right now. Currently I am doing the LEAST volume that I have done in YEARS, and I need MORE - my body responds best to HIGH HIGH volumes of resistance training and a LOT more cardio. What I have been doing is not even half of Maintenance training. So, going off that, I have adjusted my training programme yet again, and will be starting from this from Saturday/Sunday (tomorrow will be a Full-Body session) . . .

Training from 26 February

Monday*: HIIT Cardio + Stretch 20-30 min + Shoulders/Hamstrings + Post-Weights Cardio

Tuesday*: Cardio 20 min + Stretch 20-30 min + Arms + Post-Weights Cardio

Wednesday*: HIIT Cardio + Stretch 20-30 min + Chest/Abs + Post-Weights Cardio

Thursday*: Cardio 20 min + Stretch 20-30 min + Back + Post-Weights Cardio

Friday*: HIIT Cardio + Stretch 20-30 min + Full-Body + Post-Weights Cardio

Saturday: Day Off

Sunday: HIT Cardio + Stretch 20-30 min

* A pm cardio session of at least 20 minutes to be done on 3-4 of these days.

It is also highly likely that I will NOT schedule in my weekly Day Off, but take it once a week when required, and continue on with training from where I left off before it.

As much of my cardio as possible is going to be done RUNNING, since my body responds best re fat loss to high running (or cycling) mileage.


FIT TIP OF THE DAY

"Step one is you have to believe in yourself. You have to say "I can", and never ever say "I can't". If you don't believe in your ability to succeed, then you never will! Success starts in your mind, anything you tell yourself is possible…IS possible. Set goals for yourself, stop making excuses and then take ACTION today to get you one step closer to that goal." - Diana Chaloux

Day 283: Double HIT

Training

HIT - Skip/Box:
2 rounds (no recovery between rounds) -
1. Skip 1 min
2. Straight Punches 1 min
3. Skip 1 min
4. Hooks 1 min
5. Skip 1 min
6. Uppercuts 1 min
7. Skip 1 min
8. Pitter-Patter 1 min
9. Skip 1 min
10. Plank 1 min

HIT - V-Burn Challenge Circuit:
2 x rounds (no recovery between exercises; 1 minute recovery between rounds) -
1. Jumping Split Squat x 10 per leg
2. Hand Walkout (from toes) x 10
3. Single-Leg Deadlift (with twist and lateral reach) x 10 per side
4. Push-Up (with alternate side rotation) x 10
5. Jumping Jacks x 10
6. Side Lunges (with over head reach) x 10 per side
7. Handstand Push-Up x 10
8. Squat Thrust (jump and reach) x 10

Stretch 20 min.

Comments

Sleep - Time and Quality: The 'first' day of training was tough - I slept for EIGHT hours!

Mood/Aggression: Mostly up, with some HIGHLY aggressive sections.

Energy: I have been a non-stop, running Energizer Bunny since I got up.

Mental Focus and Clarity: Top of the line.

Stress: High. And I am highly pissed off as well.

Libido: The body wants it.

Endurance: Excellent.

Pump: None.

Vascularity: Only after my carbohydrate meals.

Quality of Training: HIT was GREAT!

Recovery: Feeling it when I was finally able to stop and breath a little - six hours after my night shift started.

Body Composition and Look: Midsection looks great in the bathroom mirror - not as good in the gym, though. It must be the lighting, because my arms look better and way harder and defined in the gym mirrors than at home.

Other Effects: A couple of blemishes have appeared - nothing Flawless: IDRT and Eviscerate can't take care of.

Eviscerate Smolder Notes: When I get warm or hot, I can feel that smolder - otherwise, nothing, which is GREAT.

Other Notes: I woke late today - so late meant that I would not have time to do today's training and be back home in time to head to my night work, so I did Saturday's session instead (and Saturday's nutrition), and will do today's training tomorrow and go from there . . . Although no resistance training today, I used GlycoCarn-GPLC. Nothing. Pump and vascularity were zilch. It seems that using NO products has the OPPOSITE than intended effect on me, and I don't even get the usual decent pump and vascularity that I would get withOUT them. Interesting . . . Also, finally got my Primordial products, so started EndoAmp Max and Organic Vitaberry today . . . AND this is the longest I have been without using a creatine product in seven years, and after this week, my muscle creatine threshold levels will be back at baseline, when I start CreaPure (since it didn't arrive yet) . . .