Day 296: No Looking Back!

MOTIVATIONAL QUOTE OF THE DAY

"Stop obsessing about the past! How can you ever move forward if all you can think of are the times that you failed?…Because when someone hits you, you hit them right back! And if they beat you, make sure next time you beat them. Never falter. Never look back. Don't cast your eyes down in shame; once you do that you're embracing defeat…pride based on deeds, not words…win your honour back…There is no time to become distracted." - Demon King/Lord Arawn, Tears to Tiara, Episode 8

For the complete Motivational, review Never Falter | WPM Women.

TRAINING

Only a 20-minute cardio session off Maintenance Training this week, which is AWESOME!

Training completed this week:

Monday

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 12, 12, 10, 10, 8, 8
2. BB Military Press 6 x 10
3. Single-Arm DB Lateral Raises 6 x 12 per side
4. Stiff-Legged BB Deadlift (BB to touch ground) 6 x 10

Post-Weights Cardio:
Recline Bike 20 min @ 104-106 rpm

Tuesday

Run 10 min @ 8.5 miles/hour

Arms/Abs (30 seconds recovery between alternate sets):
Alternate Set A -
1. Close-Grip BB Bicep Curls - 4 x 8
2. Dips 4 x 8
Alternate Set B -
3. EZ Bar Bicep Curls - 4 x 21s
4. Incline Dips 4 x 8
Alternate Set C -
5. Incline DB Bicep Curls 4 x 10
6. V-Bar Tricep Push-Downs 4 x 8
Alternate Set D -
7. Alternate DB Hammer Curls 4 x 30
8. Rope Crunches 4 x 25

Post-Weights Cardio:
Recline Bike 20 min @ 106-110 rpm

Wednesday

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

Thursday

Recline Bike 10 min @ 102-104 rpm

Chest/Back (30 seconds recovery between supersets):
SuperSet A -
1. Incline BB Bench Press 4 x 6-10
2. Supinated Lat Pull-Down 4 x 6-10
SuperSet B -
3. Flat BB Bench Press 4 x 6
4. Supinated BB Bent Over Rows 4 x 6

Post-Weights Cardio:
Recline Bike 20 min @ 112-116 rpm

Friday

Full-Body (30 sec recovery between alternate sets and supersets):
Alternate Set A -
1. DB Zottoman Curls 4 x 10
2. Dips 4 x 10
SuperSet A -
3. Alternate DB Hammer Bicep Curls 4 x 10 per side
4. DB Lateral Raises 4 x 10
Alternate Set B -
5. Seated Bent Over DB Rear Raises 4 x 10
6. DB Hammer Raises 4 x 10
Superset B -
7. Push-Ups (on fists) 4 x 10
8. Cable Curved Bar Row 4 x 10
Alternate Set C -
9. Hanging Straight-Leg Raises 4 x 10
10. Rope Crunches 4 x 10
Superset C -
11. Reverse Curls (on floor) 4 x 10
12. Alternate Backward Lunges 4 x 10

Post-Weights Cardio:
Recline Bike 20 min @ 106-110 rpm

Saturday

HIIT Run:
a. 4 min jogging
b. 24 x 20 sec sprint/10 sec easy
c. 4 min jogging

My resistance sessions have continued to get better and better. Despite spraining my right wrist during pre-weights last week (it's been my RIGHT wrist and NOT my left wrist in pain this week, LOL), I have been able to get back to "normal" training, so very happy about that. My strength is returning, even though it is NOT the focus, so that's a bonus. AND my deltoids and arms continue to look better and better re definition and vascularity when I am training - AND when I am NOT!

HIIT is getting better. Still trying to decide what the best form of action is re post-weights cardio, since I could not bring my bike and rollers with me, and I do not want to run after weights (running BEFORE weights works best for me, with spinning afterwards). I have been using the Recline Bike, but it is leaving "burn" rubbing marks on my back (which is odd, because no one else has a problem with it).

It was definitely better training "first thing" - I don't feel like I have truly woken up until I have trained (which can be a small "issue" if I have to wait until I have finished work to do it - after which I am usually exhausted and just want to go home to bed). Wednesday and Saturday mornings I was shattered on waking, and ended up having to do my HIIT Run after work, but it got done, and going to have to make a bigger effort to get it done first thing - I will "solve" this by allowing myself to sleep an hour later in the morning (which is ok, since I only have to do just under an hour of training - inclusive of stretching - those days, as opposed to ~2 hours).

Made a few changes to my training this week, so that I can best optimize it, especially with my working schedule:

Monday - HIIT Cardio + Shoulders/Hamstrings
Tuesday - 10 min Cardio + Arms/Abs
Wednesday - HIIT Cardio
Thursday - 10 min Cardio + Chest/Back
Friday - Full-Body
Saturday - HIIT Cardio
Sunday - Day OFF

OTHER NOTES

Body Composition back down to 9% bodyfat, at 114.4 pounds. So, 0.4% bodyfat loss this week, with a drop of one pound in body mass. For the FIRST time ever, my arms are the SAME girths when flexed AND unflexed - usually my right is half to an inch BIGGER than my left, so this injury had SOME benefits re "balancing" my body out. I am making rapid gains re muscle mass in my arms and deltoids as well - the definition AND vascularity is now constant and noticeable ALL the time, even when I am NOT training, when I am COLD, and when I am RELAXED, which I am pretty happy with. It's nice to see my upper body finally coming together re a better balance with my lower body, but also becoming more symetrical - something it has never really been before. Because of what I do, I have also gained a little mass in my lower body re glutes and thighs - this I am NOT happy with, and are going to do my best to get RID of (I know, I know - much harder to lose muscle mass in my lower body than to gain it, but it CAN be done; just got to make sure NO more lower body work, period, even at only bodyweight!)

Left wrist is now fine, It was my RIGHT wrist that gave me issues and I had it strapped up for a few days, but it's on the mend.

I have 2-3 weeks left to get myself into the "ultimate" best condition ever - it's a CHALLENGE, but I LOVE challenges, and what would life be withOUT them?! I CAN do it; I KNOW I can - just got to NOT step off the straight and narrow for the next month (and then some - because my health and fitness needs BETTER taking care of, period!)

Yeah the All Blacks! The Rugby World Cup is back HOME at last!!!

God Bless and have a beautiful Sunday!

Day 289: Making Changes; Settling In

MOTIVATIONAL QUOTE OF THE DAY

"Do what you want to do for YOU." - Nick Smith

For the complete Motivational, review For YOU | WPM Women.

TRAINING

Been back in training now for a month - this was my second week back doing Maintenance re resistance training; cardio was only ~50% completed for Maintenance, which is not the best, but is going to get better.

Training completed this week:

Shoulders/Hamstrings (1 min recovery between sets - 6 sets per exercise):
1. Behind-the-neck BB Military Press
2. Plate Hammer Raises
3. Single-Arm DB Lateral Raises
4. Stiff-Legged BB Deadlift (BB to touch ground)

Arms/Abs (30 seconds recovery between alternate sets - 4 alternate sets):
Alternate Set A -
1. Close-Grip BB Bicep Curls - a little pain, but in my RIGHT wrist, and only because I sprained it during my boxing pre-weights
2. Dips
Alternate Set B -
3. EZ Bar Bicep Curls - 21s, gritting teeth for the last three sets
4. V-Bar Tricep Push-Downs
Alternate Set C -
5. DB Zottoman Curls - going heavy with these and being ok with it
6. Alternate DB Hammer Curls
Alternate Set D -
7. Rope Crunches
8. Hanging Straight-Leg Raises (toes to touch bar)

Chest/Back (30 seconds recovery between supersets - 4 supersets):
SuperSet A -
1. Supinated BB Bent Over Rows
2. Incline BB Bench Press
SuperSet B -
3. Reverse Rows (feet on bench) - more reps than last week completed each superset
4. Push-Ups (feet on bench, hands on DB)

Full-Body (30 sec recovery between alternate sets and supersets):
Alternate Set A -
1. DB Zottoman Curls 4 x 10
2. Dips 4 x 10
SuperSet A -
3. Alternate DB Hammer Bicep Curls 4 x 10 per side
4. DB Lateral Raises 4 x 10
Alternate Set B -
5. Behind-the-neck BB Military Press 4 x 8
6. BB Military Shoulder Press 4 x 8
Superset B -
7. Push-Ups (on fists) 4 x 10
8. Seated V-Bar Row 4 x 10
Alternate Set C -
9. Rope Crunches 4 x 15
10. Bicycle 4 x 15 per side
Superset C -
11. Reverse Curls (on floor) 4 x 10
12. Alternate Backward Lunges 4 x 10

As with each week over the last month, improving on every session from the same session last week - also decreasing recovery time and changing things up a little. Vascularity and pump give nice definition when I'm lifting weights, and I'm loving the way it looks AND feels.

Cardio hasn't been the best this week, but got all my HIIT sessions in, which is what matters. NEED to start getting my 20 minutes POST-weights in as well, since cardio done at that time makes the MOST difference to my body re leaning.

After this week, I've had to adjust my training schedule yet again, and from next week, I AM returning to my usual first thing in the morning, starting ~4.30am re training, to ensure that I start my day off RIGHT, getting as much as I can done before work, and can better manage an eating schedule with my work demands.

Back to the following re Training Schedule (20-30 minutes stretching on training days done as well, plus 20 minutes of cardio done after EVERY resistance session):

Monday - HIIT Cardio + Shoulders/Hamstrings
Tuesday - 10 min Cardio + Arms/Abs
Wednesday - HIIT Cardio
Thursday - 10 min Cardio + Chest/Back
Friday - HIIT Cardio + Full-Body
Saturday - 20 min Cardio
Sunday - Day OFF

OTHER NOTES

Body Composition now up to 9.4% bodyfat, with little changes in body mass - so very NOT cool! Odd though, because despite that, my upper body re arms, delts, and back continues to look better and better, with more definition and vascularity, appearing as if I am gaining MUSCLE mass as opposed to gaining bodyfat. It could just be a mix of everything though, the body composition measurement coming out like that, since I know that I am retaining a little water because of a moisturizer I started using last week (which is weird, because they usually never do that to me). Hmmm...

Another thing that does not make much sense is that at ~1930 every night, even though it's been >70 degrees Farenheit, I have started shivering and don't stop until I have had a really hot shower. My body really does NOT make any sense - given that I was warm at NEGATIVE 20 degrees Farenheit in the snow, running around in short shorts and a t-shirt. Go figure - shrug.

Left wrist is pretty much 99% ok. Just have to be a little careful with my RIGHT wrist this coming week.

Booked all my flights and hotels for my trips to Florida next month. Going by the "worst", considering myself at 9.4% bodyfat regardless, and forcing the pressure to get to 7-8% bodyfat by the NPC Nationals, where I am going to be doing several photoshoots. The changes my body has gone through over the last few months has been a rollercoaster at best, and I am looking forward to being back to being "me", if that makes any sense. As I mentioned to someone recently, I've done the training for sports performance, power, strength, speed, endurance, gains, etc. - now I am just focused on my fitness and continuing to lean out (I REALLY want to get UNDER 8% bodyfat, since, while I have been 8% bodyfat multiple times, I have never been LESS before, and I am DETERMINED to be!)

Very proud to be a Kiwi (I always am!) right now - it's the All Blacks versus France in the Rugby World Cup Final next week. It's going to be a game to watch and remember. C'mon the black and white!!!

So, bring on next week! I am READY AND PREPARED. I have done everything for everyone else - now I'm focusing on me for ME! God Bless!