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!

2011: Day 37

QUOTE OF THE DAY

"If you wait until you THINK you are ready, you may never know what you are capable of. But if you believe in yourself and P.U.S.H. forward towards your goals, the result could be better than you could have ever imagined. That is my reality." - Ben Booker


MUSIC VIDEO OF THE DAY

Fight Scene - Gorgeous

Jackie Chan's (another of my favourite actors) debut movie - this is my favourite and one of my top movie fight scenes (beautiful choreography, with amazing skill displayed, and I love both boxing and martial arts), ever!


TRAINING

Cardio 20 min.

Stretch 20 min.


COMMENTS

Mood/Aggression: I am here - that is all that matters.

Energy: There.

Endurance: Fine.

Quality of Training: Good - an easy session today.

Recovery: My back is ok after yesterday.

Body Composition and Look: 119.4 pounds at 11.2% bodyfat. No change in body composition from last week - this is further indication that is is my TRAINING that primarily determines my progress and results, since my nutrition has been right this week!

Other Notes: Received my DCP late yesterday, so started it today.


FIT TIP OF THE DAY

"Life is what it is. The control I have is very little. Tomorrow is a different day...and I will deal with it then...but today I choose to live in today...not yesterday and not tomorrow. Again, thank you Lord for sending me to that place to get to this one. Growth begins at failure. Believe…" - Ben Booker

Day 26: Push Me Harder!

QUOTE OF THE DAY

"Growth begins at failure, and it is only in our darkest times that we can see the brightest lights!" - Ben Booker


MUSIC VIDEO OF THE DAY

DevilDriver - Knee Deep




TRAINING

Cardio - Rollers:
a. 5 min in 39x18 @ 106-108 rpm
b. 5 min in 39x16 @ 106-108 rpm
c. 5 min in 39x18 @ 116 rpm
d. 5 min in 39x16 @ 116 rpm

Stretch 11 min.

Arms (1 min recovery between supersets/trisets):
Superset A -
1. Close-Grip Pull-Ups 4 x 12, 10, 8, 6
2. EZ-Bar Biceps Curls 4 x 15, 12, 10, 8
Superset B -
3. Dips 4 x 12, 10, 8, 6
4. DB French Press (standing) 4 x 8, 7, 6, 5
Triset -
5. Close-Grip BB Bicep Curls 2 x 12, 10
6. Alternate Hammer Curls 2 x 12, 10 per side
7. Flat Close-Grip BB Bench Press 2 x 12, 10

Stretch 12 min.


COMMENTS

Sleep - Time and Quality: ~5 hours - Definitely the optimal sleeping period for me!

Mood/Aggression: Mood is at odds - could easily swing one way or another, or even fluctuate all day. Depends. After training, though, it's in a neutral position.

Energy: Yay!

Mental Focus and Clarity: I can't afford to let up on being on the ball.

Stress: HIGH!

Joints: My wrists are the worst they have been in a long time - my left wrist is not perpetually aching, a deep ache like it did not long after I broke it, and my right wrist has sporadic, sharp, shooting pains. The heavy lifting re Shoulders and Arms is only adding to the issue - bring on the Erase!

Endurance: Good.

Strength: Same weights as this session last week, but better re reps, so that's improvement.

Pump: Strong - from the first superset.

Vascularity: Also strong.

Quality of Training: Back on my bike - definitely feel it a little from being off it for so long. But, should hopefully be better for me, especially since cycling (with running) is the best cardio mode for me re fitness and fat loss . . . Resistance session was hard, but it had to be hard. Working through the pain in my wrists, demanding more of myself . . . Arms' day is probably going to be the only day that I do NOT do Post-Weights Cardio . . .

Recovery: My resistance session took more out of me yesterday than I thought, and I passed out for ~2 hours later in the evening, completely shattered. The heavier weights are making a difference - but a good difference re health and fitness.

Appetite: Been able to drink more lately, albeit still an effort some days (not sure what is up with that). Bad eating days are BEHIND me!

Other Notes: Finally got around to watching the rest of The Fighter yesterday afternoon (was falling asleep and had to watch the last 5-10 minutes ~3 times, LOL!) Slow movie, but ended well. Watching it made me want to get back into boxing - something to think about . . .


FIT TIP OF THE DAY

Pay attention to your body. Learn how it responds to everything from nutrition to training to supplementation. Knowing your body allows you to adjust things if they are not giving you the effects you desire, enabling you to make progress and get thee best results for your goals.

Day 280

Training

HIT - Skip/Box:
2 rounds (no recovery between rounds) -
1. Skip 1 min
2. Straight Punches 1 min
3. Skip 1 min
4. Hooks 1 min
5. Skip 1 min
6. Uppercuts 1 min
7. Skip 1 min
8. Pitter-Patter 1 min
9. Skip 1 min
10. Plank 1 min

Stretch 20 min.

Comments

Sleep - Time and Quality: Actually slept for a little longer today, and woke not feeling the best for it.

Mood/Aggression: Bit blah - it might pick up later.

Energy: Like the Energizer Bunny!

Mental Focus and Clarity: Not an option - it HAS to be there!

Stress: High.

Immune System: Fine.

Libido: Normal.

Joints: These have been ok.

Endurance: Good.

Vascularity: This has been a lot better the last few days - probably the higher carbohydrates, etc. A lot better than it was for competition. Closer to where I like it.

Quality of Training: First boxing session in a while. Didn't feel like much and I was surprised that I didn't tire or slow down at all, like I did the last time did this session when I hadn't done it in a while.

Recovery: Great.

Body Composition and Look: The softness is slowly going - can see the outline of my abs again.

Back in the Saddle: One Week Down

Woke feeling sore, but refreshed, although my energy levels were waning (interesting) . . .



pm



HIT (no recovery between rounds):


2 rounds of -


1. Skip 1 min


2. Box - Straight Punches 1 min


3. Skip 1 min


4. Box - Uppercuts 1 min


5. Skip 1 min


6. Box - Hooks 1 min


7. Skip 1 min


8. Box - Pitter-patter 1 min


9. Skip 1 min


10. Plank 1 min



Stretch 20 min.



So, one week down on my journey to recovery (remembering that I am allowing 6 weeks to get back to where I was re fitness and physique). Even at Maintenance training levels, I have been struggling - which is to be expected, but MUST be done. And it must be built upon, and next week will see the addition of some post-weights cardio - got to get my body back on track as soon as possible.



Once these 6 weeks are up, I will be adding in RPM and Drive, to make up the four horses stack (i.e. RPM/Drive/IGF-2/NeoVar), using BLACK CATS as a staple again, to help with progress. I've had great success using this stack in the past, and look forward to using it again!