QUOTE OF THE DAY"Doing the uncommon requires uncommon behavior." - Jeff Miller
MUSIC VIDEO OF THE DAYBreaking Benjamin -
Dance With The DevilTRAININGamHIIT Cardio - Run:
a. 4 min jogging
b. 8 x 20 sec sprint/10 sec easy
c. 4 min jogging
d. 4 x 40 sec sprint/20 sec recovery
e. 4 min jogging
Stretch 10 min.
Shoulders/Hamstrings (1 min recovery between trisets);
Triset A -
1. Behind-the-neck Military Press 4 x 8
2. Single-Arm DB Lateral Raises 4 x 8 per side
3. DB Hammer Raises 4 x 6
Triset B -
4. Seated BB Shoulder Press 4 x 6
5. DB Lateral Raises 4 x 15
6. Seated DB Rear Raises 4 x 10
Triset C -
7. BB Military Press 2 x 6
8. DB Clean and Press 2 x 8
9. Incline DB Rear Raises 2 x 10
Triset D -
10. BB Romanian Deadlifts 2 x 10
11. Lying Leg Curls 2 x 10
12. Single-Leg DB Deadlifts 2 x 10 per side
Post-Weights Cardio - Stepper:
20 min @ 12 floors/min
Stretch 10 min.
pmCardio - Stepper:
10 min @ 12 floors/min
Shoulders/Hamstrings (1 min recovery between supersets):
Superset A -
1. Single-Arm DB Lateral Raises 3 x 12, 10, 8 per side
2. Seated DB Shoulder Press 3 x 8
Superset B -
3. Seated DB Rear Raises 3 x 10
4. Plate Hammer Raises 3 x 8
Superset C -
5. Stiff-Legged BB Deadlift (on 5-inch box - BB to touch ground) 2 x 10
6. Single-Leg DB Deadlift 2 x 10 per side
Superset D -
7. Step-Ups (onto high bench) 2 x 10 per side
8. Alternate Backward Lunges 2 x 10 per side
Post-Weights Cardio - Run (on length of basketball court):
a. 24 x suicides
b. 6 x backwards (up court) and forwards (back)
COMMENTSSleep - Time and Quality: 4-5 hours. Very broken, waking every hour or so, unsure of how long I was actually asleep.
Mood/Aggression: Highly pissed off and aggressive once finished am training.
Energy: Ok.
Endurance: Fine. It's boredom more than anything - how on earth I used to spend several hours on a bike and find it pass quickly is beyond me, because it's an effort to remain focused for even 20 minutes doing cardio at the moment!
Strength: Good.
Pump: Painful.
Vascularity: Decent.
Quality of Training: HIIT was an effort - definitely need to lose the weight and fat to better my running performance! Efforts not feel like they were that great . . . Resistance session was fine, ~45 minutes - as they all need to be form now on. Not really wanting to be doing it, which doesn't make sense, since I have all the motivation in the world . . . Post-Weights Cardio was another effort to stay with and finish . . .
Appetite: Diet is my bane, and from now on, if I want to eat and binge, it'll be time for something else naughty instead
Body Composition and Look: I'm sick of being size fat - doing something about it!
Other Notes: I want this!!! I DO!!! So get your head in the game - it'll be easier to do what has to be done, instead of it feeling like a chore that you're going to resent, girl!!!
FIT TIP OF THE DAY"Never give in, never give in, never; never; never; never - in nothing, great or small, large or petty - never give in except to convictions of honor and good sense." - Winston Churchill. When the going gets tough, that's when your resolve needs to be hardened!
