Day 246: Overcoming Obstacles

MOTIVATIONAL QUOTE OF THE DAY

"Life is about improving yourself and overcoming obstacles. You will have obstacles. You will have failures, but they are so you learn to SUCCEED." - Peter Haenga

TRAINING

Training has gone ok this week. Completed all my sessions as scheduled. Really need to have a longer resistance session on Friday though, since all of my other ones are only 20-30 minutes long: 60-80 minutes, Full-Body ideally - as I was, and I will, as soon as I can without too much aggravation of my wrist.

OTHER NOTES

This week being back training - even if it is not quite at Maintenance training levels - has been beneficial for my body composition; I am still 106 pounds, but now at 8.2% bodyfat, so lost bodyfat and gained a little lean mass, which is good.

Day 229: Petey

MOTIVATIONAL QUOTE OF THE DAY

(Background Image taken by Paul Burgess)

Day 57: Aspire to Inspire

QUOTE OF THE DAY

"I aspire to inspire until I expire." - Peter Haenga


MUSIC VIDEO OF THE DAY

DevilDriver - Black Soul Choir

TRAINING

Cardio - CrossRamp:
10 min @ R10/CR10

Stretch 5 min.

Full-Body (30 sec recovery between giant sets):
Giant Set A -
1. EZ-Bar Bicep Curls 4 x 10
2. Dips(1) 4 x 10
3. DB Lateral Raises(2) 4 x 10/10 per side
4. Supinated Lat-Pull-Down(3) 4 x 10
5. Push-Ups(4) 4 x 10
Giant Set B -
6. Stiff-Legged BB Deadlift(5) (B to touch ground) 4 x 10
7. Lying Leg Curl 4 x 10
8. Swissball Double-Leg Raise 4 x 10
9. Rope Crunch 4 x 10
10. Bicycle 4 x 10 per side

Post-Weights Cardio - CrossRamp:
10 min @ R10/CR10

Stretch 15 min.

(1) First two sets were Incline Dips, last two regular Dips on Dips' bars.
(2) Second and third sets single-arm raises, first and fourth sets using both arms.
(3) Last two sets in a squat position.
(4) First set with hands on DB, last three sets on fists.
(5) Last set standing on a 5-inch step, BB all the way to touch the ground.


COMMENTS

Sleep - Time and Quality: ~8 hours. NOT good length for sleep - ~5 hours it needs to be!

Energy: Have a lot of energy, actually - the less recovery I have when resistance training, the more energy and alive I seem to have and be. Interesting.

Joints: No issues with anything today - so far.

Endurance: Good.

Strength: Good.

Pump: High.

Vascularity: The best it has been in a resistance session in about a year (even when leaner) - started off strong and just got better.

Quality of Training: The CrossRamp is like a new toy for me, but I am going to be returning to using running as my predominant mode of cardio from Monday . . . Resistance session was awesome. More like a circuit, I guess, as I set it up in giant sets. I changed 1-2 things during each giant set re exercises (see subnotes above) . . . Finished off with more CrossRamp to get my heart going . . .

Body Composition and Look: Ashamedly, I am in the worst shape on my life - working on changing it!

Other Notes: Started using LipoBURN instead of DermaTherm Target today, since the latter is as ineffective as it was the first time I used it (it's nothing like the original, and removing the 7-OH DHEA and 7-oxo DHEA from the formula ruined it for me).


FIT TIP OF THE DAY

"STOP SEEKING THE EASY ROAD, DON'T TALK TO FOOLS, KEEP MOVING FORWARD." - Walt Ostarly

Day 362: Blood and Bruises

Quote of the Day

"Don't wait for the perfect moment...Take the moment and make it perfect." - Peter Haenga

Training

Cardio - Rollers:
20 min in 39x18 @ 106-112 rpm

Stretch 20 min.

Full-Body (30 sec recovery between supersets):
Superset A -
1. Alternate Backward DB Lunges 6 x 12 per leg
2. Step-Ups (onto 2-foot bench) 6 x 12 per side
Superset B -
3. Push-Ups (feet and hands on floor) 6 x 12
4.V-Bar Close-Grip Seated Rows 6 x 12
Superset C -
5. Seated DB Shoulder Press 6 x 12
6. DB Lateral Raises 6 x 12
Superset D -
7. V-Bar Tricep Push-Downs 6 x 12
8.Alternate DB Bicep Curls 6 x 12 per side
Superset E -
9. V-Sits (on bench) 2 x 12
10. Bicycle 2 x 12 per side
Superset F -
11. V-Sits (on bench) 4 x 12
12. Plank (on bench) 4 x 60 sec, 50 sec, 40 sec, 30 sec

Post-Weights Cardio - Treadmill:
6 x 90 sec effort/30 sec rest @ 12.8 km/hr

Comments

Mood/Aggression: Frustrated with lack of energy and the way I feel during training.

Energy: EXHAUSTED. Completing training was just sheer willpower.

Stress: Back to being in the RED red.

Endurance: Awesome - considering.

Pump: So strong that I had to stop a few times during training and pump my arms and legs so that I could actually perform the exercises ok. Pump definitely very painful.

Vascularity: High.

Quality of Training: Rollers were fine . . . Resistance training was long and felt it. I nearly collapsed multiple times during Superset A, and had to steady myself and take it slower to ensure that I didn't. Again, I made the recovery short, and it was probably actually TOO short, honestly, and I should have done ALTERNATE sets, or had a minute between supersets, because I was NOT recovering. Everything was done slowly after that. Surprisingly, my face was flushed and not ghostly white, which it usually is when I do Legs' exercises . . . Despite being completely fcuked after weights, I forced myself to do some more cardio. A little slower, because my legs felt like they were going to fall out from under me, and stopped early, because I was close to throwing up . . . It was definitely a VERY slow walk back from the gym . . .

Recovery: My entire body is sore. And not just from training - there'll be some not-so-pretty bruises appearing over the next few days. My legs hurt, and walking, especially up and down stairs, is torture. My back aches. My deltoids are in pain. My arms don't even want to move. I feel like absolute sh*t, and that's putting it mildly.

Other Notes: Used my first dose of PES' beta stimulant today - notes can be found at PES Beta Stim!: Rosie's Initial Impressions.

Note that I must have miscounted a day somewhere - hence the jump from day 360 to day 362 (it IS day 362 of 2010).

Day 320: Been there, done that, don't want to do it again

Quote of the Day

"The pain you feel today will be the strength you feel tomorrow." - Peter Haenga

Training

HIIT Cardio:
a. 4 min easy
b. 8 x 20 sec effort/10 sec easy
c. 4 min easy

Stretch 20 min.

Comments

Sleep - Time and Quality: I've been sleeping on and off for the last two days, with the pounding in my head affecting everything, hurting even when I get up.

Mood/Aggression: Shattered . . . Still . . .

Energy: I have none (and it's not the excess of sugar, either).

Mental Focus and Clarity: The pain in my temples has meant I have not been able to concentrate on anything at all for the last two days.

Stress: Even getting rid of stress, I still feel stressed.

Libido: My body doesn't want to stop!

Vascularity: Got told that my chest vascularity is something.

Quality of Training: The way I was feeling, training was the LAST thing I wanted to be doing, but I tried anyway. Started and stopped just as fast.

Recovery: I am more shattered than I was the week pre-competition when I was training for 4-5 hours every day and having barely any carbohydrates - doesn't make any sense.

Body Composition and Look: Despite my lack of training this week and my terrible eating (last week I ate once in five days, and this week it's been the OPPOSITE and back to normal, with stress binging of crap), my abs have been looking better, and although I have gained a little weight, I am leaner.

Other Notes: I'm wondering if it's the four caps of Erase that are contributing to the pain in my head? Not just that, but compounded on by the fact that two of my main stimulant products I've run out of over the last few days, the highly upsetting and stressful events of last week adding to it all. And maybe not having a real week "off" niggling away under it all?

Competition Update: I have decided that I WILL be competing next year. This is something that I have to do for myself. My main focus will be on winning my WNBF Figure Pro card, but I may also enter a few bikini competitions.

Question of the Day

If you could dance with the Devil, what song would you choose?