Day 301: Recomping

Quote of the Day

"If you think small and expect little...little will be achieved. If you think big and expect big things to happen...barriers are broken down and dreams become realities!" - Ben Booker

Music Video of the Day

Five Finger Death Punch - Dying Breed

Training

Cardio 20 min.

Gym - Upper Body (30 sec recovery between supersets):
Superset A -
1. Close-Grip BB Bicep Curls 4 x 8, 8, 6, 6
2. Dips 4 x 6
Superset B -
3. Alternate Hammer Curls 2 x 15 per side
4. Overhead Rope Tricep Extension 2 x 15
Superset C -
5. BB Military Press 4 x 10
6. Lateral Raises 4 x 15
Superset D -
7. Supinated BB Bent Over Rows 4 x 10
8. Push-Ups (with torso rotation) 4 x 10
Superset E -
9. Ab Rollout 4 x 15
10. Bicycle 4 x 30

Post-Weights Cardio 20 min.

Stretch 20 min.

Comments

Mood/Aggression: Spent time with family. Went out on the pontoon for the first time and had fun.

Energy: Definitely awesome. The PerformaStrips are best taken immediately pre-CARDIO.

Mental Focus and Clarity: Going to be spending most of the rest of the evening doing assessments.

Stress: High.

Endurance: Great.

Strength: Working back up.

Pump: Right from the start of my resistance session.

Vascularity: Strong.

Quality of Training: Training was pretty good all round today . . .

Recovery: Woke up feeling the effects of training and working nights the last few days, but didn't take long to be full of energy and no issues.

Body Composition and Look: The Supinated BB Bent Over Rows have helped add mass to my biceps, and the Hammer Raises have helped add mass to my anterior and lateral delts - hence the stretchmarks that suddenly appeared in both areas a few days ago (makes sense). Another observation to back it up is the fact that definition in both areas is a lot more pronounced and even better than when I was LEANER.

Day 252: Mixing things up today

Training

Cardio 20 min.

Gym - Full-Body (1 min recovery between sets):
1. Single-Leg Deadlifts (with twist and lateral reach) 1 x 20 per leg
2. Plank x 1 min
3. Clean and Press 1 x 20
4. Bicycle 1 x 20 per side
5. Alternate Bicep Curls 1 x 20 per side
6. Deadbugs 1 x 20
7. Supinated BB Bent Over Rows 1 x 20
8. Push-Ups (with alternate side rotation) 1 x 20
9. Incline Dips 1 x 20
10. Plank x 1 min

Post-Weights Cardio 20 min.

Posing Practice 15 min.

Stretch 20 min.

Comments

Sleep - Time and Quality: Again, very broken - so broken that I wonder if I got much sleep at all; just felt like I was awake but not awake.

Energy: I have an extremely painful stomach today, which is affecting my desire to want to be energetic today, but the energy IS there.

Mental Focus and Clarity: More assignments due tonight (I'll have to finish them after work).

Appetite: Most often I actually wish that I WAS one of the individuals who do not have a problem with dieting, etc. - would make things so much easier. Then again, because it IS so hard for me, the fact that I even get where I want is accomplishment in itself.

Stress: High.

Endurance: Fine.

Strength: Good.

Pump: Reasonable.

Vascularity: Definitely better.

Quality of Training: I mixed things up a little today. Like yesterday, I had a cold, clammy sweat (almost like a fever) going, leaving me with the chills afterwards. Session was good, even though I would rather have been tucked up in bed with a wheatie. Kept cardio easy today, since I was very nauseous, and any intensity would have made me throw up again - I'm lucky I didn't (nearly, though) during my resistance training! . . .

Recovery: Actually have DOMS in my biceps, LOL (that's a first).

Day 244: Tricep Pumps

Training

HIIT Cardio:
a. 4 min easy
b. 8 x 20 sec effort/10 sec easy
c. 8 x 60 sec effort/30 sec easy

Gym - Arms (1 min recovery between alternate sets):
Alternate Set A -
1. Close-Grip Pull-Ups 4 x 12
2. Weighted Dips 4 x 8
Alternate Set B -
3. EZ-Bar Bicep Curls 4 x 21s
4. Push-Ups (feet on floor, hands on DB under chest) 4 x 8
Alternate Set C -
5. Zottoman Curls 4 x 12
6. Incline Dips 4 x 8

Post-Weights Cardio 20 min.

Posing Practice 10 min.

Stretch 20 min.

Comments

Sleep - Time and Quality: And whilst my body is working to the New Zealand timezone, I still only sleep if I've had a bit of alcohol pre-bed (crazy sh*t and it needs to STOP!)

Mood/Aggression: Ok.

Energy: There.

Mental Focus and Clarity: I have three assessments to complete by tomorrow . . .

Metabolism: Good.

Stress: Oops - got highER again . . .

Libido: The stress is screaming for a different kind of release . . .

Endurance: Fine.

Strength: Improvement re weight/s from this session last week.

Pump: Huge and painful, more in triceps than biceps this week - and more during posing practice than the resistance session.

Vascularity: Reasonable.

Quality of Training: HIIT was good . . . Resistance session was also good - considering I didn't want to do one today . . . Posing practice period increased . . .

Body Composition and Look: I have lots of burn marks all over my midsection - because every time I eat I get a very upset stomach, the only thing that really helps is having a VERY hot wheatie on it . . .