2012 | Day 139: 10 Days to a Miracle

MOTIVATIONAL OF THE DAY

Hope for Tomorrow

There is ALWAYS a light in the darkness. It might not be big, but it’s there. It’s called HOPE. A tiny flicker or flame, it simmers, smoulders, flares in its own time, in every heart, hidden or visible.

Today might be hell, but there’s always TOMORROW. Always a new chance for something BETTER, life to look up, the help we seek to come find us, our screams to be heard.

The sun shines no matter what, alone in the universe. The stars glimmer even if clouds cover the sky. Someone sees the moon even if you do not or cannot, on the other side of the world.

There is ALWAYS HOPE FOR TOMORROW and what it can bring. We have to believe it, have SOMEthing to hold onto, to keep us to this world. If you have nothing else, let it be that. HOPE.

Quote for Reflection:

TRAINING

Skip x 300 revolutions

Upper Body (30 sec recovery between trisets/quadsets):
TriSet A -
1. Supinated Lat Pull-Down 3 x 10
2. Push-Ups (feet on bench, hands on fists on floor) 3 x 10
3. Skip 3 x 100 revolutions
QuadSet A -
4. Rear Flyes 3 x 10
5. Plate Hammer Raises (each hand with their own plate) 3 x 10
6. Alternate Single-Arm Plate Lateral Raises 3 x 20
7. Skip 3 x 100 revolutions
TriSet B -
8. DB Hammer Bicep Curls 3 x 10
9. Rope Tricep Push-Downs 3 x 10
10. Skip 3 x 100 revolutions
QuadSet B -
11. Weighted DB Crunches (on bench, knees at 90 degrees) 3 x 10
12. Reverse Curls (on bench) 3 x 10
13. Pikes (on bench) 3 x 20
14. Skip 3 x 100 revolutions

Skip x 600 revolutions

Stretch 20 min

OTHER NOTES

Sleep: Disturbed. Broken. Put on a movie to take my mind off things and hoping it would be mindless. I couldn't stay asleep, what sleep there was, painful.

Energy: About as dead as I feel.

Joints: Left wrist very painful, but bearing it. Right anterior delt hurting deep in the joint, but forcing everything.

Quality of Training: Not the best at all. Adapting too, as can be seen (likely the rest of this week as well). Was going to be a Full-Body session today, but still not feeling ok after yesterday, making an effort to do SOMEthing (and not just say "fcuk it!" and walk out of the gym as I felt like doing). Getting upset during training, which didn't help either, finishing in a bad place.

Other Notes: I thought life was about to "settle" down a little after getting back from Florida; that I would have a chance to relax some and focus on getting ready for my shoot end of May - unfortunately, life had other plans and has been as all-over-the-place as ever. Not the best of things, as I fall between extremes...I have 10 days until I shoot with Jerry and Tony - up to now has NOT happened as planned or desired, so the next 10 days MUST BE PRECISE AND ON TRACK! 10 days to work a MIRACLE!!!

2012 | Day 103: STOP looking at the Obstacles and START looking at the POSSIBILITIES!

MOTIVATIONAL QUOTE OF THE DAY

"Vision is the ability to see God’s presence, to perceive God’s power, to focus on God’s plan in spite of the obstacles." - Charles Swindoll

For the complete Motivational, review Having Vision | WPM Women.

TRAINING

Session 1

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

Stretch 20 min

Session 2

Back/Chest (30 sec recovery between trisets):
TriSet A -
1. Single-Arm Bent Over DB Rows 4 x 10, 8, 8, 8 per side
2. Push-Ups (feet on bench, hands on floor on fists) 4 x 10, 10, 8, 8
3. Skip 4 x 100 revolutions
TriSet B -
4. Supinated Bent Over BB Rows 4 x 10, 10, 8, 8
5. Incline BB Bench Press 4 x 10, 8, 8, 8
6. Skip 4 x 100 revolutions
TriSet C -
7. Neutral Grip Seated Row (each hand with individual handle) 4 x 12
8. Cable CrossOvers 4 x 15, 15, 12, 12
9. Skip 4 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 107-108 rpm

Went to sleep not long after 0330 and woke just after 0700. Felt ok...Headed out for HIIT Run. Legs felt heavy and dead, hating the way my body felt in general, period. Sprints felt slow to me - could also have been because I was running uphill into the wind, but...Just glad to get back and be done with it. Into the sauna for 30 minutes, before the pool, not able to hold myself under for as long today, only ~3.5 minutes - I am so stressed right now and my body is starting to feel it. Then the spa for a bit, actually not minding it so much - usually I'm not a fan of it or the heat, and then back into the pool again to see if I could make myself suffer a little more...Highly irritated and frustrated, and with both anterior delts/biceps' tendons having hurt sharply all day on top of everything, NOT in the best of moods for the gym tonight...Went in and straight into my weights, having already decided that I was going to make this session slightly shorter than last week, since my shoulders were both still hurting quite badly. Started off with the same weight as last week re Single-Arm Bent Over DB Rows and was able to manage ok, albeit less reps on the second set than I did last week. Push-Ups were done on my fists this time (since that's the only way my left wrist does NOT hurt funnily enough), all the way down until the top of my chest hit the floor - feeling it on the last set, since I was doing these slowly. Skipping was VERY fast. Went five pounds lighter than the weight used last week for Supinated Bent Over BB Rows and managed a lot more reps, with a lot better form - although right elbow still sticks out on these and no amount of effort is bringing it in close to my body, GRRRR. Same weight as last week on the Incline BB Bench Press and was able to be semi-normal re reps done. Skipping very fast again, the expression on my face one of concentration warning people away. Five pounds heavier than last week on the Neutral Grip Seated Row, for the same reps. Same weight as last week on the Cable CrossOvers as well, for more reps on the first couple of sets. Skipping started to slow a little on the last couple of sets here as I began feeling the fatigue, left elbow hurting (from the second set of TriSet C) and right knee (from the second set of TriSet B). Definition and vascularity was not as prominent tonight as it has been (I think the HOT shower followed by 10 sprays of NO Infuse on each delt/arm ~30 min pre-weights has a big impact on it - moreso the former, since that was what was not done tonight)...Didn't feel like it, but sat myself on the Recline Bike and surprisingly spun my way through 20 minutes. And that was that - relived to have it over and done with...

2012 | Day 97: Driven by My Demons to Just Do It!

MOTIVATIONAL QUOTE OF THE DAY

"But he was wounded for our transgressions, he was bruised for our iniquities: the chastisement of our peace was upon him; and with his stripes we are healed." - Isaiah 53:5

For the complete Motivational, review Isaiah 53:5 | WPM Women.

TRAINING

Skip x 300 revolutions

Back/Chest (30 sec recovery between trisets):
TriSet A -
1. Single-Arm Bent Over DB Rows 6 x 10, 10, 8, 8, 6, 6 per side
2. Push-Ups (feet on floor, hands on fists) 6 x 10, 10, 8, 8, 8, 8
3. Skip 6 x 100 revolutions
TriSet B -
4. Supinated Bent Over BB Rows 4 x 6
5. Incline BB Bench Press 4 x 6
6. Skip 4 x 100 revolutions
TriSet C -
7. Neutral Grip Seated Row (each hand with individual handle) 6 x 12
8. Cable CrossOvers 6 x 12
9. Skip 6 x 100 revolutions

Post-Weights Cardio:
Elliptical [HIIT] 20 min - 8 x 20 sec effort/10 sec easy at 4:00-8:00

Stretch 20 min

Did not go to sleep until ~0330 this morning, waking at 0430 and again at 0545, finally able to rouse myself from slumber at 1139, making for ~9 hours sleep. The all-over-the-place sleeping hours have my body not knowing what it's doing, and it needs to be UNconfused ASAP! Anyways, training was determined for the early evening, and headed into the gym at ~1800 - left wrist strapped this time! Started off with skipping - less volume here than I have been doing, simply because my RIGHT wrist was doing all the work, my left almost stationary (or as stationary as I could have it) because of the pain it was in. Where most would have stopped then and there, I just headed into my weights, driven by my demons to just do it, no matter WHAT my body was feeling! Stubbornly refusing to lower my weight from last week to allow for my left wrist on Single-Arm Bent Over DB Rows, I used the same one - no worries with my right side (which I started with) and I did two more reps than last week on the first couple of sets, but my left wrist was in such agony on almost every rep, especially after the sixth on the first two sets, that I wanted to throw the weight down in frustration and just swear profusely. Third and fourth sets were not much better, and by the time I was on my last two sets the pain was so bad, that I had to pause for a few seconds after every 2-3 reps when doing my left to even be able to LIFT the weight to complete the rep (NOT ideal, I know, but I wasn't going to let it beat me)! The vascularity and definition ALMOST "made up" for the pain. Push-Ups I did on the floor on my fists, since that's the LEAST painful way of doing them for my left wrist (so yes, ONE allowance for it). Skipping was a little awkward, especially with the pain. One more concession made for my left wrist - I lowered the weight for my Supinated BB Bent Over Rows by five pounds, struggling but doggedly determined to do them regardless, vascularity and definition profound during them (the best I've ever seen it, to be honest, which was great). Same weight as last week for Incline BB Bench Press, favouring my left wrist and barely managing the six reps each set, especially on the last one. Light-headed and dizzy after each skipping set for TriSet B, likely caused by the pain in my left wrist, but also because I wasn't drinking a lot either. Really enjoying doing Neutral Grip Seated Row - I actually used 15 pounds more than last week on the first set, and 10 pounds more on the last three sets. Cable CrossOvers saw a few smiles - thanks to Joe, who was trying to make me laugh - in between the grimaces and sheen of sweat glistening on my bare skin. Skipping was a little more frazzled during TriSet C, and I did TWO more sets of this triset than I did last week...The Recline Bike was in use when I finished resistance training, so I decided to try doing double-unders re skipping. Didn't do very well at all and by the time I finished - all three minutes of frustration, LOL - my arms were covered in red welts, looking like someone had taken a whip to me, stinging to boot and only causing more growls of frustration. Wanting to be gone from the gym by then, just went back to the hotel and climbed onto the Elliptical. Since I didn't do a HIIT Run PRE-weights (going for a run at any time of day NOT the very early hours of morning or very late hours of night for me would be foolish), I decided to make it a HIIT session, albeit on the lower side re efforts. My knees were fine up until the 15-minute mark, when the anterior superiolateral aspect of my right knee started to bite sharply, my left knee joining in the biting with two minutes to go...Relieved when 20 minutes came around, I went and sat in the sauna for 25 minutes, almost falling asleep I felt that exhausted...

OTHER NOTES

Body Composition

8.9% bodyfat - the smallest DEcrease, by 0.1% bodyfat over the last five days, which is interesting considering my training volume has been drastically reduced this week and my eating habits, although not ~10,000 calories a day as they were a couple of weeks ago, still very high....I've gained two pounds from last week, and with the decrease in body composition indicates a 1.9 pound increase in lean mass (with a 0.1 pound increase in bodyfat). Lean mass has been gained in my ARMS, since skinfolds have DEcreased in this area concurrent with an INcrease in girths, and, most surprising of all, my arms relaxed are the SAME re girths, and flexed, my right is the highest it has ever been, which is very positive...This last week aside, since I did not decide to allow it to be an "easy"/"deload" week until it started, I am giving myself two weeks to reach and /or get under 8% bodyfat. It HAS to happen, PERIOD!!!

Supplements

It's been a week since I stopped using G8 - enough to see what (if any) differences were noticed in my sleeping patterns and other things like appetite, etc. this week. It's been interesting to say the least and I'll have my final comments on it up in the next few days...Tomorrow I finish my second consecutive bottle of Erase PRO, starting my third on Sunday...Already missing my Recompadrol...Although not a "supplement" per se, I believe that NO Infuse (I apply five sprays to each delt/upper arm ~30 min pre-training and again immediately post-training) has been helping with my recovery, as well as muscle gains in my delts and arms over the last 13 weeks...

Supplementary Notes

Appetite has remained elevated this week, and despite my intentions, my excessive caloric consumption has continued, making it THREE weeks with an intake on average of 6,500-6,800 calories a day! On top of that, I haven't been following the Lean Gains 16-hour fast/8-hour feeding window at all and I sure as hell notice the difference it makes to the way I FEEL (not to mention how I look)! DEFINITELY not just going to "try" or "make an effort" in being "good" in this area from now on - it will be MILITARY DISCIPLINE, like I am with my TRAINING, period!!!...Sleep has NOT returned to "normal" this week, my sleeping patterns even MORE INconsistent than they were when I was using G8, which is interesting...Mood has been up and down all week, a little disturbing in the calm times, especially given WHEN I've been feeling calm, but at least now I know WHY they have been thus...Libido has been relatively high...Joints have been TERRIBLE, although knees not as bad as last week, which is a relief (in saying that, I haven't been doing the same volume - nor running as much, with only a single running session instead of 3-6 - as I normally would re training). The last few days my left wrist has been aching deep, and I've actually had to strap it up to deal with it, and during training, it has felt like I've fractured it all over again, which hasn't been pleasant and caused me to be a little more careful (some) with it, and I am hoping that the pain dies down in the coming days...

The week is not yet over, but the last week has been a rollercoaster in every way possible. The next week is going to be spent working on getting my sleeping patterns back to normal, training back at Maintenance, and focusing on just getting what needs to be done DONE!

2012 | Day 89: Bullying My Body To Betterment

MOTIVATIONAL QUOTE OF THE DAY

"Everything you do makes a difference. Create a positive ripple in the world around you today and enjoy the magic that happens to all those whose paths you cross today." - Brenda Rahe

For the complete Motivational, review Create Your Own "Magic" | WPM Women.

TRAINING

Session 1

Skip x 1,500 revolutions

Back/Chest (30 sec recovery between trisets):
TriSet A -
1. Single-Arm Bent Over DB Rows 6 x 8 per side
2. Push-Ups (feet on bench, hands on DB) 6 x 8
3. Skip 6 x 100 revolutions
TriSet B -
4. Supinated Bent Over BB Rows 4 x 6
5. Incline BB Bench Press 4 x 8
6. Skip 4 x 100 revolutions
TriSet C -
7. Neutral Grip Seated Row (each hand with individual handle) 4 x 12
8. Cable CrossOvers 4 x 12
9. Skip 4 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 102-104 rpm

Stretch 29 min

Session 2

Run 7 miles @ 4.67 min/mile pace

Stretch 10 min

Was pretty knackered last night, forcing myself to stay awake, dosing G8 at 2222, falling asleep not long afterwards. Slept solidly for ~5 hours, waking on time. This is so much better, 4-5 hours' sleep "perfect" for me. My head wasn't throbbing as badly this morning, but it still took having my "first thing" supplement doses and cup of green tea before I felt fully awake. To note, my RIGHT shoulder/biceps tendon ached from the moment I woke (did before I went to sleep as well - as did my left, but that was not as prominent on waking)...Headed to the gym truly READY, determined to make it a session to remember. Started out skipping - 1,500 revolutions at a steady pace (just to give you an idea re time, it took 10 minutes). Left knee was also an issue today, for the second half of this, right knee a constant, tight pain...Then onto the weights. I am loving the trisets; my BODY is loving the trisets - it does so MUCH BETTER overall with higher intensity, more volume, and shorter recovery periods! Used the weight I ended on last week for the Single-Arm DB Bent Over Rows and was fine until the last set (I decided to up it from last week and do six sets instead of only five), where the last 2-3 reps on each side were slower than the slow tempo I was ALREADY using. Vascularity was excellent and DRY during these - seriously, THIS is what I want ALL the time! Push-Ups I made sure to use a slow tempo with as well, going beyond 90 degrees re elbow flexion. Skipping was hard and fast. No beanie today, but I had my hair in a simple high ponytail, and believe me when I say having it "down" makes a huge difference - I may as well HAVE been wearing a beanie, that's how warm I was (wearing trackies probably didn't help either LOL); the sweat and effort was visible and I had to keep wiping my face with my towel. Increased the weight re Supinated BB Bent Over Rows by 50% - only able to do half the amount of reps as I did last week, which was fine. Did not increase weight on the Incline BB Bench Press (as I was going to), but it was fine after the increase in weight re Supinated BB Bent Over Rows. Had to "shake" myself a few times after my skipping between these trisets, as I got quite light-headed and dizzy. Didn't do as I did last week for the last few trisets, choosing instead to triset Neutral Grip Seated Row with Cable CrossOvers and skipping. Used the weight that I did in my Full-Body session last week re Neutral Grip Seated Row and was able to do more reps, which was positive. Found a "middle ground" re Cable CrossOvers from the different weights I used in this session last week, doing four sets of 12 reps. Left knee stopped bothering me when it came to the skipping to finish off each triset here, although right was still an issue...Regardless, smiling, finished off my morning training with 20 minutes on the Recline Bike, at a pace that my right knee was not going to become worse at...After a discovery that left me not sure whether to smile or cry, I waited for an hour before setting out on my run. For some reason I didn't notice the pain in my knees - almost didn't even really notice my legs moving, but just kept going steadily. I DID feel my pace slow when I started the gradual incline return journey, but ended up with a surprising overall average pace. Right knee quite swollen and painful once I stopped though (as well as left shoulder/biceps tendon reminding me sharply that it was not happy either), so stretched my legs a little, focusing on it to help some...BOTH shoulders have had a biting, aching pain in them all day. Right knee has been tight and painful all day. But I'm NOT going to let that stop me from doing what I need to. After all, if I am going to get better, then I HAVE to do not JUST what I want to, but what I MUST!!!

2012 | Day 83: I'm standing on the outside...looking in...

MOTIVATIONAL QUOTE OF THE DAY

"Even the strongest looking men and women fall sometimes!...Reality hits, we have to look deep inside and face realities and truths that are hard to swallow...you begin to find yourself, your purpose on this earth and it is most likely going to get harder before you break through. But when that shift happens the sheer strength in freedom, peace, and serenity is breath taking...Thank you God for sending me to that place so I can see the beauty in this one!" - Ben Booker

For the complete Motivational, review We All Fall | WPM Women.

TRAINING

Thursday

CrossTrainer 10 min

Back/Chest (30 sec recovery between trisets):
TriSet A -
1. Single-Arm Bent Over DB Rows 5 x 12, 12, 8, 8, 8 per side
2. Push-Ups (feet on bench, hands on DB) 5 x 8
3. Skip 5 x 100 revolutions
TriSet B -
4. Supinated Bent Over BB Rows 4 x 12
5. Incline BB Bench Press 4 x 8
6. Skip 4 x 100 revolutions
TriSet C -
7. Supinated Lat Pull-Downs 2 x 12, 8
8. Cable CrossOvers 2 x 12
9. Skip 2 x 100 revolutions
TriSet D -
10. Single-Arm Bent Over DB Rows 1 x 8 per side
11. Cable Flyes 1 x 10
12. Skip 1 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 106-108 rpm

Stretch 20 min

Dosed G8 at 0029 this morning and was asleep by 0200. Woke once mid-morning to a text and then was instantly back out until another text at 1426. Like Tuesday, it took me quite a while to "wake up", not even wanting to get out of bed, my head feeling like someone was playing drums in it, stuffy, ears hurting, not great. However, after ~12.5 hours of sleep, it was definitely time to get UP. Also on waking, SHARP pain DEEP in my LEFT shoulder, a little like my right was back in late November (please let it be nothing serious!). As with Tuesday, decided to do my training later on at night, not walking up to gym until close to 2230...Started off with 10 minutes on the CrossTrainer. Beanie on again today, making my head feel even warmER. Legs ok, but right shoulder/arm was in pain during, even keeping it in an invisible sling across my stomach...Started off the same as last week re Single-Arm Bent Over DB Rows, with LEFT side this time, to give my right a chance to "recover" some - used the same weight as last week to start, not managing as many on the first set, but fine the second, going up by five pounds for the last three sets (and yes, adding in a fifth set from last week), managing ok, although feeling sharp pain in my shoulders on the last couple of reps on each of the last two sets; vascularity DRY ROPES, particularly through/in my left delt and bicep. Push-Ups were ok - used a higher bench than last week re feet on, and went down slower as well, my shoulders feeling EVERY rep. Skipping to finish off each triset was fine. Used the same weights as last week re TriSet B. Did BB Bent Over Rows at a tempo of 1-1-1 this time, making it harder, trying as hard as possible to keep my right elbow in, but failing miserably. Incline BB Bench Press wasn't difficult until the last rep of the last set, so will up the weight next week - strength improving here, which is good. Added in Supinated Lat Pull-Downs and Cable CrossOvers today - wanting to do MORE for my back and chest. Plus an additional triset incorporating another set of Single-Arm Bent Over DB Rows (since I have seen the best increases in my arms since including these in my training) and Cable CrossOvers (since I want to include more of these in my training henceforth), loving the definition and vascularity each brought out. Favouring right knee (which has superiomedial swelling) during all skipping for TriSets B through D, painful still from yesterday...Finished with 20 minutes on the Recline Bike, trying to spin a little faster, limited by the pain in my right knee, but digging in regardless...

Friday

Session 1

Recline Bike 20 min @ 108-112 rpm

Stretch 28 min

Session 2

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

Full-Body (30 sec recovery between trisets/skipping):
TriSet A -
1. Weighted DB Crunches (on bench, knees at 90 degrees) 3 x 15
2. Reverse Curls (on bench) 3 x 15
3. Pikes (on bench) 3 x 21
Skip x 300 revolutions
TriSet B -
4. DB Bicep Curls 3 x 21s
5. DB Hammer Curls 3 x 10
6. Alternate DB Hammer Bicep Curls 3 x 10 per side
Skip x 300 revolutions
TriSet C -
7. Rear Flyes 3 x 10
8. Plate Lateral Raises 3 x 15
9. Plate Hammer Raises 3 x 10
Skip x 300 revolutions
TriSet D -
10. Neutral Grip Seated Row (each hand with individual handle) 3 x 10
11. Side-to-side DB Push-Ups (feet on floor, hands on DB) 3 x 10
12. Stiff-Legged BB Deadlifts (on bench, reaching down 6 inches with the BB) 3 x 10
Skip x 300 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 106-108 rpm

Stopped by the supermarket on my way home from the gym (from Thursday's training, since I left the gym just after midnight). Ended up devouring ~4,500 calories from 0100-0200, I was that hungry (although, after training, it's not UNusual and quite "normal" for me to do this)...Was still wide awake at 0330, which is when I would normally "get up", but no way was I going to get ready for training having eaten all that not so long ago, deciding to wait until a similar time to do my weights tonight. At 0440 though, I took half a scoop of G8 and sat back in my desk chair to watch the second episode of Missing. Dozed off lightly for ~2 hours, which can't really be counted as a "night's sleep" (even though, until recently, it WAS what my "night's sleep" mostly WAS), more of a "nap". Wide awake, up it was again, to continue on my "day", eating some more. And then some more. Seriously, what is WITH the even MORE pronounced appetite than usual (especially on the heels of me wanting NOT to be like this)?!...Anyways, since today is a "double" training day, I did what SHOULD be my "evening cardio" late morning (since I planned on doing my weights later tonight), after that wolfing down close to another 4,000 calories (I know, just after CARDIO!), not really caring about it by that point. Left shoulder IN the shoulder still hurting sharply, even at rest, doing NOTHING?...After spending the mid-afternoon a bit lacklustre re energy, surprised myself when it came to HIIT, my sprints fast and explosive! Right knee was a small bother starting out, but the heat seemed to "take away" the pain - until after I'd finished my sprints (when my left arch was also causing issue). On my return, I weighed myself (not something I usually do at the "end" of the day), just to see what was what, and no wonder my knees are in pain, LOL - I am just over 10 pounds heavier (although, granted, the majority of that is food and water weight from my eating this week, hopefully with some muscle mass, and no doubt a little bodyfat) than I was when I did this very training session last week!...Headed off to the gym in high spirits, looking forward to hammering my body into submission! Started out with TriSet A - weight a little more than last week, adding more reps to each exercise, loving the Pikes especially. No beanie for this session - my body has been like a FURNACE all day and didn't need any MORE heating! On a whim I decided after my last set of Pikes to do 300 skipping revolutions between each change of trisets (since today they were not a part of the triset) - noticed the pain in my right knee from the start, and ended up favouring it badly from there on. Not to worry, during TriSet B I just stood with more weight on my left leg. Left the weights the same as this session last week - my left wrist in quite the agony, deep in the bone, the pain located where I've fractured it twice, gritting my teeth and pushing through it. Had to "shake" my left wrist a little between exercises to help me manage. Loving the "dry" vascularity I could see from the first set of 21s, seeing that double vein separation in my biceps (actually noticed fresh stretch marks on my biceps today, indicating muscle growth, so pleased with it). Biceps were pumped and painful by the end of the last set of Alternate DB Hammer Bicep Curls. Skipping was a hodgepodge of favouring my right knee, but still done to par. Rear Flyes were an effort, particularly on the last set, feeling it in my traps, my neck "clicking" and "creaking" back into place when I turn-twisted it after each set. Used plates instead of dumbbells for Lateral Raises today, to help my wrists a little re less pain, doing them at a fast tempo to keep the intensity up. Plate Hammer Raises were painful, but worth it. Decided to do something different re Back that I haven't done before (with Clients yes, but not personally in my own training): Neutral Grip Seated Cable Rows, but each arm with its own handle, bringing my elbows back as far as I could - increased the weight on the second set, but lowered it slightly for the third. Side-to-side DB Push-Ups were interesting, and on the eighth rep of the second set there was a loud crack in my right shoulder, followed by pain, that I ignored and pushed through. Finished off weights with a very FAST final 300 skipping revolutions...Onto the Recline Bike for post-weights cardio. I knew my right knee was NOT going to like it, but I did it anyway. Right now my body is my ENEMY and it MUST be brought to SUBMISSION and just DO as it's TOLD! Kept the pace "reasonable" - fast enough, but not too fast to aggravated my knee further (although anything would, really)...Limped on home, my left shoulder in sharp pain as well, LOL. Walking home made me suddenly miss doing long walks alone in the dark, the stars twinkling overhead, with barely another soul around to "disturb" me. It's so peaceful, so calming, still...

Day 174: The LORD is my rock

MOTIVATIONAL QUOTES OF THE DAY

"Pain doesn't tell you when you ought to stop. Pain is the little voice in your head that tries to hold you back because it knows if you continue, you will change. Don't let it stop you from being who you can be. Exhaustion tells you when you ought to stop. You only reach your limit when you can go no further." - Unknown

"The LORD is my rock, and my fortress, and my deliverer; my God, my strength, in whom I will trust; my buckler, and the horn of my salvation, and my high tower." - Psalm 18:2


TRAINING

Session 1

Cardio - Run:
3 miles at 4.9 min/km

Back/Chest (30 sec recovery between alternate sets):
Alternate Set A -
1. Supinated BB Bent Over Rows 4 x 10
2. Flat BB Bench Press 4 x 8-10
Alternate Set B -
3. Reverse Rows 4 x 10
4. Incline BB Bench Press 4 x 10

Post-Weights Cardio - Rollers:
20 min in 39x18 @ 100-102 rpm

Stretch 22 min.

Session 2

Cardio - Rollers:
20 min in 39x18 @ 100 rpm


COMMENTS

Sleep - Time and Quality: Up and down, waking almost on the hour.

Vascularity: Excellent

Quality of Training: 3-mile run was completed a lot slower than normal, so not sure what's quite up with that. Resistance training was excellent; nice and short. Rollers finished the morning session.

Recovery: Going from the pace of my run, probably not completely recovered - the stomach issues of the last few days not helping, either.

Body Composition and Look: Looking the leanest I ever have. I also have the most muscle mass - especially in my upper body - that I have ever had, which makes the difference.

Day 160: Bulletproof

MOTIVATIONAL QUOTE OF THE DAY

"You HAVE to stay "bulletproof". Your determination and optimism forms your impenetrable armour. You will NOT be stopped or broken down by negativity, emotional blackmail, physical pain, obstacles or discouraging vicissitudes. Remind yourself daily:" My indomitable spirit prepares me for any eventuality. I AM BULLETPROOF"." - Nicole Acker


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 Rows 4 x 10
2. Flat BB Bench Press 4 x 10
Alternate Set B -
3. Seated Supinated Lat Pull-Down 4 x 10
4. Incline BB Bench Press 4 x 10

Post-Weights Cardio - Rollers:
20 min in 39x18 @ 104 rpm

Stretch 25 min.


COMMENTS

Sleep - Time and Quality: Not really sure how much sleep I actually got, since it was very broken, waking almost on the hour and not able to fall back asleep instantly each time.

Mood/Aggression: Smiling. Determined.

Energy: Still boundless!

Quality of Training: Cooler today outside, with a breeze, which was about perfect for me when I went for my run - definitely prefer this over the heat that has prevailed lately. Resistance training was excellent, with strength progression on all fronts. Rollers afterwards passed quickly.

Recovery: The way I am eating is also helping with my recovery, I believe.

Competition Notes: My attitude towards competition has gone BEYOND simply wanting to win and seeing what I can do - it is THE opportunity for me to REALLY start making a difference and getting the exposure I want in the fitness industry, on the road to being where I want to be with my career! Talk about refreshing my motivation and enhancing my determination!

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!)

Day 146: Blessings and New Arrivals

MOTIVATIONAL QUOTE OF THE DAY

"Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it. The victorious performance itself is merely the demonstration of their championship character." - T. Alan Armstrong


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 Rows 4 x 10
2. Flat BB Bench Press 4 x 10, 9, 8, 8
Alternate Set B -
3. Supinated Lat Pull-Downs (in squat position) 4 x 10
4. Incline BB Bench Press 4 x 10

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

Stretch 21 min.


COMMENTS

Mood/Aggression: Wow, the news just keeps coming this week. My nephew has been named, my career path is opening up, one of my close friends is pregnant, a lot of time has been spent talking to family and close friends - life is moving along at a fast pace of knots! God is truly heaping on the blessings for me - this is going to be a HUGE period in my life for change and progress!

Energy: There! Got told I look "bright" today.

Endurance: Pretty good.

Vascularity: Definitely carbohydrates with a reasonable amount of sodium make my vascularity "pop" (not to mention muscular pump/definition).

Quality of Training: Run pre-weights was good - stitch ~4 minutes in, but kept going. Resistance training was a little shorter than it has been, but still intense, albeit almost a "relief" for my body. Rollers afterwards, and looking in the mirror before getting on them, bicep definition was the best it has EVER been.

Recovery: Bright and fresh!

Appetite: Re Intermittent Fasting, have found that eating a big meal every 12-16 hours is the best for my body re results, regardless of whether or not it is after training, so will continue with this.

Body Composition and Look: Midsection starting to look better. Striations starting to come out a little in my anterior and lateral deltoids. Arms looking the best ever.

Other Notes: I have SO MUCH to look forward to when I go back to New Zealand for Christmas/New Year!

Day 137: CRASH! WTF?!

MOTIVATIONAL QUOTE OF THE DAY

"What you still need to know is this: before a dream is realized, the Soul of the World tests everything that was learned along the way. It does this not because it is evil, but so that we can, in addition to realizing our dreams, master the lessons we've learned as we've moved toward that dream. That's the point at which most people give up...Every search begins with beginner's luck. And every search ends with the victor's being severely tested." - The Alchemist, The Alchemist (Paulo Coelho)


TRAINING

Cardio - CrossRamp:
10 min in R10/CR10

Legs/Chest/Back (30 sec recovery between alternate sets):
Alternate Set A -
1. Stiff-Legged BB Deadlifts (BB to touch floor) 6 x 12
2. Alternate Backward DB Lunges 6 x 12
Alternate Set B -
3. Flat BB Bench Press 6 x 12-15
4. V-Bar Close-Grip Seated Row 6 x 12-15


COMMENTS

Sleep - Time and Quality: Woke after ~5 hours, and passed out for another three. Lay down in the afternoon and passed out for a little while as well.

Mood/Aggression: Surprisingly, just flat.

Energy: I'm exhausted today. I DID cut my training session short because I WAS so exhausted (almost falling over in the gym) which is rare for me to do, since I keep on pushing myself regardless, and when I felt like this last week, I soldiered on. But, this was a different fatigue than last week, and even breathing has been an issue for me today. It was NOT me "giving up" - not at all; rather, it was me knowing when enough is ENOUGH, being smart, knowing the difference between a complaint of my body and a SCREAM. Honestly, I feel like I used to feel if I hadn't been using stimulants for a day or so back when I was heavily dependent on them to function, almost like I have CRASHED BIG time, and I don't understand it!

Endurance: Ok.

Pump: Legs.

Quality of Training: CrossRamp was just a brief "warm-up" pre-weights . . . Resistance session started off ok. As I started into Alternate Set B, my head started pounding and my energy levels just suddenly DRAINED away. I felt like I did last week, except there was no aggression or frustration behind the wanting to finish early. I pushed on, continued to finish Alternate Set B, and started on Alternate Set C. However, after the first set, I KNEW, and just put the weight down and went home, planning on finishing the session later in the day . . . No rollers for recovery once at home. Nothing. There was just nothing in me for some reason . . . My resistance session won't get finished tonight, though, not after waking mid-afternoon in no better condition . . .

Recovery: My legs and back are no longer in pain, all DOMS gone. However, the pain seems to have been replaced by fatigue. Odd.

Other Notes: I asked Jeff if I could please try the new Red Raspberry (since I love fruit, berries some of my favourite fruit, red raspberries my favourite berry - plus BCAAs are an ESSENTIAL staple in my supplement arsenal) flavoured RecoverPRO and he was great enough to send me an entire TUB (42 servings), so I am going to be using this until I am finished with it, resuming my use of BC+EAA afterwards.

Day 104: Push aside your fear and do it anyway!

MOTIVATIONAL QUOTE OF THE DAY

"Don't give in to your fears. If you do, you won't be able to talk to your heart...There is only one thing that makes a dream impossible to achieve: the fear of failure." - The Alchemist, The Alchemist (Paulo Coelho)


TRAINING

Session 1

Cardio - Run:
3 miles at 4.4 min/km

Back/Chest (30 sec recovery between alternate sets):
Alternate Set A -
1. Reverse Rows (feet on bench) 6 x 12, 10, 8, 8, 8, 6
2. Flat BB Bench Press 6 x 12
Alternate Set B -
3. Supinated BB Bent Over Rows 6 x 8
4. Push-Ups (feet on floor, hands on DB) 6 x 12
Alternate Set C -
5. Supinated Lat Pull-Down (in squat position) 6 x 12
6. Incline BB Bench Press 6 x 12, 10, 10, 10, 10, 10

Post-Weights Cardio - Rollers:
20 min in 39x18 @ 100 rpm

Stretch 40 min.

Session 2

Cardio - Rollers:
a. 5 min in 39x18 @ 108-110 rpm
b. 15 min in 39x18 @ 118-120 rpm


COMMENTS

Sleep - Time and Quality: ~5 hours.

Mood/Aggression: Smiles and calm.

Energy: After my run I felt a little fatigued, but I feel great now.

Mental Focus and Clarity: Never been better

Endurance: Awesome!

Strength: My strength continues to progress.

Pump: Very strong.

Vascularity: This is back to stay (so unless it changes dramatically, really no need to comment on this much more).

Quality of Training: Session 1 - 3-mile run was ok, little slow during the last half - felt my body definitely slow after ~12 minutes, but pushing on. Resistance session was hard, and I was lightheaded for the first alternate set, my anterior delts burning with the pump, but wanted to get it all done in one hit, since my body prefers the longer weight training as opposed to shorter ones at the moment. Recovery afterwards was sitting on the rollers . . . Session 2 - Legs felt really good. Loved the spinning . . .

Recovery: The rollers is not just helping my body composition, but my recovery as well.

Body Composition and Look: Grooves coming out in abs sharper this morning.

Other Notes: I use the last of my Erase today, so will be without until I get some more (please arrive soon!) Also finishing up my current tub of Grape flavoured BC+EAA, going onto Watermelon-Kiwi - which has now become my favourite BC+EAA flavour.

Day 97: Assaulted by Green Apple

MOTIVATIONAL QUOTE OF THE DAY

"If you change the way you look at things, the things you look at change." - Push Harder


TRAINING

Session 1

Cardio - Run:
3 miles at 4.1 min/km pace

Back (1 min recovery between sets):
1. Reverse Rows (feet on bench) 6 x 10, 9, 8, 7, 6, 5
2. Supinated BB Bent Over Rows 4 x 9, 8, 7, 6
3. Supinated Lat Pull-Downs (in squat position) 4 x 10

Post-Weights Cardio - Rollers:
20 min in 39x18 @ 100 rpm

Stretch 30 min.

Session 2

Chest (1 min recovery between sets):
1. Flat BB Bench Press 4 x 12
2. Incline BB Bench Press 6 x 8
3. Push-Ups (on fists, feet on floor) 4 x 12


COMMENTS

Sleep - Time and Quality: ~8 hours. Deep and sound, making up for the lack of sleep the night before.

Mood/Aggression: Had my ups and downs today, but making the conscious decision to remain upbeat!

Energy: Energy a little drained, if my 3-mile run is any indicator to go by. Still feeling out of sorts during Chest - even seeing stars during my sets of Incline BB Bench Press.

Mental Focus and Clarity: No time for faltering.

Stress: High.

Libido: Tease. Random. Welcome.

Joints: Nothing stands out, which is interesting.

Endurance: Good.

Strength: Some improvement, but not a lot today from this day last week - let's see what session 2 brings.

Pump: Strong from the start in Session 1, especially in arms. And again in Session 2.

Vascularity: I'm enjoying it.

Quality of Training: Session 1 - 3-mile run was ok, starting off quickly, but half-way through I noticed that my pace dropped back to something similar to what it had been after my sprints had finished yesterday. Resistance session was ok. It was a real effort to do it, and there were moments when I wanted to just throw the weights around, but kept it together and focused the frustration on lifting. Finished off with rollers' recovery . . . Session 2 - Nice and short at only 20 minutes. Heart was pounding between sets, which was odd, considering I didn't think it was THAT intense. Giving the lower body a break afterwards . . .

Recovery: My whole body ached this morning when I woke up - DOMS from Tuesday's sessions. REALLY noticing the feeling in my glutes, as my body gets used to cycling again.

Appetite: My body is letting me know in no uncertain terms what it will have and will not tolerate.

Body Composition and Look: People around me are noticing the differences as change occurs.

Other Notes: FINALLY got to try Green Apple Assault today - been looking forward to this ever since the new flavour was announced. Far more to my liking than the Raspberry Lemonade flavour that I have been using, and I'll be alternating between them until I finish the currently open tub of the latter. Notes on Green Apple Assault in next post.

Day 90: The Purpose Driven Life

MOTIVATIONAL QUOTE OF THE DAY

"Trust in Him who is able to do exceedingly abundantly above all that we ask or think." - Ephesians 3:20


TRAINING

Back/Chest (30 sec recovery between alternate sets):
Alternate Set A -
1. Supinated BB Bent Over Rows 4 x 10
2. Flat BB Bench Press 4 x 10
Alternate Set B -
3. Supinated Close-Grip Lat Pull-Downs (in squat position) 4 x 6
4. Incline DB Bench Press 4 x 6
Alternate Set C -
5. V-Bar Seated Row 4 x 8
6. Push-Ups (feet on bench, hands on basketballs) 4 x 8
Alternate Set D -
7. T-Bar Rows 4 x 8
8. Push-Ups (feet on floor, hands on step) 4 x 12

Post-Weights Cardio - Run:
3 miles @ 4 min/km

Post-Weights Cardio - Rollers:
20 min in 39x18 @ 100-104 rpm

Stretch 21 min.


COMMENTS

Sleep - Time and Quality: ~5 hours.

Mood/Aggression: Still having deep inner pain issues, but it's amazing what a difference a refreshed and uplifted spirit can make to one's mood!

Energy: I was actually moving as if in slow motion during training, but there was energy and time felt like it was moving slowly even if it wasn't.

Mental Focus and Clarity: I am focused.

Joints: My left wrist actually gave out and collapsed on me during my second set of Push-Ups with the basketballs and it was painful to continue, but continue I did.

Endurance: Great.

Strength: This is not lacking by any means.

Pump: Good.

Vascularity: Loving it!

Quality of Training: I started out with resistance training today, which was different, but good. I felt good, even though I felt like I was moving in slow motion between sets. I had to take a minute after my left wrist fell out from under me (my hand being on a basketball didn't help), and because I didn't want to end my session prematurely, I gritted my teeth and dogged on . . . Cardio was good. Surprising myself with my running pace, because I felt like I was moving like a snail (goes to show how wrong our perception can be!) . . . Finished with the rollers to help my legs recover, since this seems to be the best thing for them these days (not to mention the combination of running and cycling is working on my legs to bring out the definition and lean them up) . . .

Recovery: A little slower re cadence on the rollers for active recovery . . . The way this week is going, it also looks like it will be an "easy" week, with only one training session a day (back to 2-a-days from next week though!) . . .

Body Composition and Look: Hips started popping a little today, and also noticed that my calves are getting more defined again.

Other Notes: I'm making my way through The Purpose Driven Life again - just for some light reading Seriously though, Mum gave me this for my 20th birthday, unknowingly at a time in my life when the message inside it was something I needed to hear and read, and I have read over and over throughout the years - it's one of my top three favourite books. The first time I read it I determined my purpose and every time I read it, that purpose is verified, and I am refreshed, coming back to myself and my roots, to find peace in my soul and what really matters. "Without a purpose, life is motion without meaning, activity without direction, and events without reason. Without a purpose, life is trivial, petty, and pointless." - Rick Warren.

Day 83: Your Life is YOUR Choice!

MOTIVATIONAL QUOTE OF THE DAY

"Any change, any loss, does not make us victims. Others can shake you, surprise you, disappoint you, but they can't prevent you from acting, from taking the situation you're presented with and moving on. No matter where you are in life, no matter what your situation, you can always do something. You always have a choice and the choice can be power." - Blaine Lee


TRAINING

Session 1

Cardio - Run:
3 miles @ 4 min/km pace

Back (1 min recovery between sets):
1. Supinated BB Bent Over Rows 6 x 10
2. Reverse Rows (feet on bench) 6 x 8
3. Supinated Lat Pull-Downs 6 x 8

Post-Weights Cardio - Rollers:
20 min in 39x17 @ 106-112 rpm

Stretch 27 min.

Session 2

Chest (1 min recovery between sets):
1. Flat BB Bench Press 6 x 8, 8, 6, 6, 6, 6
2. Incline DB Bench press 6 x 8, 8, 6, 6, 6, 6
3. Push-Ups (hands on swissballs, feet on bench) 6 x 10, 10, 10, 10, 6, 6

Post-Weights Cardio - Treadmill:
a. 1 min @ 14.4 km/hr / 30 sec rest
b. 5 x 1 min @15.2 km/hr / 30 sec rest
c. 1 x 1 min @ 16 km/hr


COMMENTS

Sleep - Time and Quality: ~5 hours.

Mood/Aggression: On a roll, baby!

Energy: Leaps and bounds, training wanting to go on and on . . .

Stress: A never-ending high these days - training and nutrition being on track helps relieve it a little, though.

Endurance: Awesome!

Strength: Better than last week.

Pump: Reasonable.

Vascularity: Definitely improving gradually - going to be awesome when I'm lean lean again

Quality of Training: 3-mile run was great - not as fast as the one not so long ago, but definitely better than what they have been. Running again makes a difference and it's nice to feel like I can perform again. Started tasting blood from ten minutes on, but it wasn't an issue . . . Back resistance training was good. Doing the heavier back lifts, focusing on using supinated grips makes more of a difference for my biceps re mass and definition than doing biceps' exercises, and since I don't want any more width in my back, I'm fine doing this . . . Rollers session post-weights was good as well, and I could have kept ON going . . . A little weaker in the last couple of sets for each exercise in my second resistance session, but legs felt great after the treadmill . . .

Recovery: My hamstrings are suffering badly from Monday - painful with everything it seems BUT running and cycling. Some small issues with my lower back as well, and last night every small twist and turn had my vertebrae cracking and creaking against each other.

Body Composition and Look: Upper body from hips up is starting to look semi-decent.

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.

Day 70: 128 Days Out

MOTIVATIONAL QUOTE OF THE DAY

"Live life, be creative and have EXPECTATIONS. It is those very expectations that will inspire you to extend yourself and drive you to achieve your full potential. Limited expectations will deliver limited results, whilst HUGE expectations will deliver the results you deserve." - Andrew Horton


TRAINING

Session 1

Back (1 min recovery between sets):
1. Reverse Rows 4 x 8, 7, 6, 5
2. Supinated BB Bent Over Row 4 x 8, 7, 6, 5
3. Supinated Lat Pull-Down (in squat position) 4 x 8, 7, 6, 5
4. T-Bar Row 4 x 8, 7, 6, 5

Post-Weights Cardio - Treadmill:
a. 2 x 90 sec @ 15.2 km.hr / 30 sec rest
b. 2 x 60 sec @ 15.2 km.hr / 30 sec rest
c. 4 x 30 sec @ 15.2 km.hr / 30 sec rest
d. 4 x 30 sec @ 16 km.hr / 30 sec rest
e. 4 x 30 sec @ 16.8 km.hr / 30 sec rest

Stretch 20 min.

Session 2

Chest (1 min recovery between sets):
1. Flat BB Bench Press 4 x 8


COMMENTS

Sleep - Time and Quality: ~8 hours sleep. Less than ideal.

Mood/Aggression: Mixed bag of emotions today.

Energy: Good - definitely need to run MORE.

Endurance: Good.

Strength: Going up.

Pump: In arms.

Vascularity: Strong.

Quality of Training: Back resistance session was ok. Pushed myself to go heavier . . . Post-Weights Cardio was good - definitely need to do more running. OUTSIDE is BETTER and needs to be done PRE-weights! . . .

Recovery: My delts and arms are still recovering.

Other Notes: My thoughts and prayers are with those I love back home. The world is changing, and I wonder what home is going to be like when I go back.

Day 63: 43 Days Out From Competition

MOTIVATIONAL QUOTE OF THE DAY

"Stop viewing discipline as something you are forced to do to succeed, rather view it as something you want and need to do to experience all the wonders life has to offer. This small shift will not only make a huge difference to the results you will enjoy but you will be far happier and what was discipline before becomes routine and effortless success." - Guy Francis


TRAINING

Session 1

Back (1 min recovery between sets):
1. Supinated BB Bent Over Rows 5 x 8
2. Supinated Lat Pull-Down 5 x 8
3. T-Bar Row 4 x 8, 7, 6, 5
4. V-Bar Close-Grip Seated Rows 3 x 12
5. BB Deadlifts 2 x 5

Post-Weights Cardio:
1. Skip/Box -
a. Skip 5 min
b. Rest 1 min
c. Skip 1 min
d. Straight Punches 1 min
e. Skip 1 min
f. Hooks 1 min
g. Skip 1 min
h. Uppercuts 1 min
i. Skip 1 min
j. Pitter-Patter 1 min
k. Skip 1 min
l. Speed Bag 1 min
2. Run (on length of basketball court) -
a. 16 x suicides
b. 8 x backwards (up court) and forwards (back)
3. Skip/Run (on length of basketball court - run) -
a. Skip 1 min
b. forwards (up court) and alternates (back)
c. Skip 1 min
d. forwards (up court) and alternates (back)
e. Skip 1 min

Stretch 20 min.

Session 2

Cardio 20 min.


COMMENTS

Sleep - Time and Quality: Not going to sleep until ~0215, getting ~7.5 hours sleep.

Endurance: Fine.

Strength: Strength was great, actually

Pump: Some.

Vascularity: Strong.

Quality of Training: Resistance session was good. Felt good to be going back to body-part splits . . . Post-Weights Cardio was a mix and match of things. I started my boxing on a heavy bag, but without bag gloves or wraps, my knuckles got pretty beaten, so moved to doing a few suicides . . .

Recovery: Figured out how to plan my 2-a-day resistance sessions to allow for optimal recovery.

Other Notes: After this week, I will have an idea of how my body responds to training like this again, and make a few adjustments to better optimize training quality and recovery. It feels good to be BACK!

Day 114: The Big Groups

Woke late - as I have been (but only because I'm not going to sleep before 4am). Didn't feel as bad as yesterday, which is interesting, considering that I didn't do anything on Thursday and yesterday training was an intense full-body session . . . Anyways, well rested, took a little more time to prepare today before training . . .


pm



HIIT Cardio:


a. 4 min skipping


b. 24 x 20 sec effort/10 sec easy


c. 1 x 1 min effort



Stretch 20 min.



Back/Chest (1 min recovery between supersets):


Superset A -


1. Close-Grip Pull-Ups 4 x 10, 6, 6, 6


2. Flat BB Bench Press 4 x 6


Superset B -


3. Bent Over BB Row 4 x 6, 5, 4, 3


4. Push-Ups (feet on bench, hands on medicine balls) 4 x 8


Superset C -


5. Close-Grip V-Bar Seated Row 4 x 8


6. Incline BB Bench Press 4 x 10, 8, 6, 6



Just as I was about to go outside for a HIIT Run, it started raining - right up until last year, I couldn't have cared what the weather was like and just gone out in it regardless, but now, if it's wet, I do my cardio indoors; so I improvised, skipping instead. Made it an effort . . .



Then it was time for the gym. Back and Chest are two body-parts that I do not really need to work on, so I just train to maintain what I have, with heavy weights and lower reps. I DO have to be careful though re back, since pull-ups and bent over rows add mass there, much like even thinking about squats adds mass to my legs. Anyways, training was intense. I was breathless, my heart beating hard between supersets. My left wrist - in fact, both wrists - ached, which is NOT a good sign, especially since they have been in quite a bit of pain of late (so very not cool). Pump was achieved, and vascularity started looking more decent as the session went on, my body heating up like I had a fever or something. Relieved when the session was over, and it was time for a shower and breakfast . . . I am shattered . . .

The WARRIOR Regimen

MAINTENANCE TRAINING

Day 1: HIIT Cardio + Stretch 20-30 minutes + Shoulders

Day 2: 20-40 min Cardio + Stretch 20-30 minutes + Hamstrings/Abs

Day 3: HIIT Cardio + Stretch 20-30 minutes + Arms

Day 4: 20-40 min Cardio + Stretch 20-30 minutes + Full-Body

Day 5: HIIT Cardio + Stretch 20-30 minutes + Back/Chest

Day Off: Taken whenever my body feels the need for it, and once taken, days one to five are continued consecutively from where I left off.

I also have a day of only cardio, with that cardio high-intensity for ~20 minutes. As with my Day Off, this day is taken when I feel that my body needs a break from resistance training - but not a complete day off - and days one to five are continued consecutively from where I left off.



I do not train like most people, doing no specific work for my legs - aside from a few exercises for my hamstrings each week - as my lower body overwhelms my upper body. If I do train legs, I gain muscle mass despite what I do, and more muscle mass in my legs is not desired.



Please note that my training does not stay the same re exercises, order, sets, reps, or weight used, each week, but varies. For resistance training sessions I aim for 16-18 sets per session for 4 days, and allow 10-12 sets on 1 day - usually Back/Chest day, since these are body-parts that need the least work; and they usually last 40-45 minutes (I might have one 20-30 minute session a week). I always lift as heavy as I can for the reps I set out to do each session - usually 6-12 reps, depending on the body-part. I use 30 seconds to 1 minute recovery between sets/supersets, except for when I do Close-Grip Pull-Ups – then I have 3 minutes, since I need longer. I use a lot of supersets and trisets and giant sets.

I train first thing in the morning, since this is what I have found most effective for me; and it is a nice start to my day, energizing me for what is to come.

My Maintenance training may seem quite high, but bearing in mind that I used to train for 1-6 hours a day when I was a competitive elite cyclist, the volume of my training now is a mere pittance (and actually has taken some getting used to doing so much less).



Note - HIIT is high intensity interval training.

STAPLE SUPPLEMENTS

(in alphabetical order):

BC+EAA: 10.5g first thing, 10.5g pre-bed, and 10.5g at any other time of the day I deem necessary.

Bio-Mend: 2 caps post-breakfast.

BLACK CATS: 2 caps first thing.

IGF-2: 2 caps first thing, 2 caps 40-60 min pre-training, and 2 caps pre-bed (training days); 3 caps first thing and 3 caps pre-bed (non-training days).

Lipotrophin-PM: 2 caps pre-bed.

MyoFusion: 1-2 scoops daily where I deem necessary.

NeoVar Recomped: 2 caps 40-60 min pre-training, 2 caps immediately post-training, and 4 caps pre-bed (training days); 2 caps 15-20 min pre-breakfast, 2 caps 15-20 min pre-dinner, and 4 caps pre-bed (non-training days).

Vitamin C: 1g first thing, 1 g immediately post-training, and 1 g post-dinner/pre-bed (training days); 1 g first thing, 1 g post-dinner, and 1g pre-bed (non-training days).

Note - I am NOT using BLACK CATS until I am completely recovered from my adrenal fatigue.