QUOTE OF THE DAY
"Don't wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful." - Mark Victor Hanson
MUSIC VIDEO OF THE DAY
Skillet - Monster
TRAINING
am
HIIT Cardio - Run:
a. 4 min jogging
b. 8 x 20 sec sprint/10 sec easy
c. 4 min jogging
Arms (1 min recovery between trisets):
Triset A -
1. Close-Grip BB Bicep Curls 4 x 10, 10, 6, 6
2. DB Zottoman Curls 4 x 8, 8, 6, 6
3. Alternate DB Bicep Curls 4 x 6 per side
Triset B -
4. Dips 4 x 6
5. Standing DB French Press 4 x 6
6. Alternate DB Hammer Curls 4 x 6 per side
Stretch 10 min.
pm
HIIT Cardio - Run:
a. 4 min jogging
b. 8 x 20 sec sprint/10 sec easy
c. 4 min jogging
Arms (1 min recovery between supersets):
Superset A -
1. EZ-Bar Bicep Curls 3 x 21
2. Flat Close-Grip BB Bench Press 3 x 6
Superset B -
3. Alternate DB Bicep Curls 4 x 12 per side
4. V-Bar Tricep Push-Downs 4 x 6
Superset C -
5. DB Concentration Curls 2 x 10 per side
6. Overhead Rope Tricep Extensions 2 x 10
Post-Weights Cardio - 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. Plank 1 min
Stretch 10 min.
COMMENTS
Sleep - Time and Quality: Waking at ~0430 the last few days - an hour later than I want to be waking, but I don't mind that, considering I am going to bed 2-3 hours later than I was when I was on my 0330 waking schedule, and so long as I get back on track, it's ok. Slept for ~4.5 hours and had a further ~4.5 later.
Mood/Aggression: Reasonable.
Energy: I have energy! It's back - just needed some more carbohydrates (although I have to limit my sugar intake).
Endurance: Good - my second training session is NOT just going to be cardio those 3-4 days a week, but a mix of cardio and weights.
Strength: Fine.
Pump: Not a lot today during am resistance training, surprisingly. Strong during pm resistance training, though.
Vascularity: A lot of this, though, and vascularity is looking better than when I am leaner - so if it continues, I'll have the vascularity I want when I AM leaner! . . . Vascularity was the best to date during my pm resistance training, strong through BOTH deltoids and arms . . .
Quality of Training: HIIT is going to take some more easing into, I think, and I'm going to start lower in the week re sprints and gradually increase them over the week. From tomorrow, all my HIIT will be done running OUTSIDE, since the ice has all but gone today and definitely will be from tomorrow! . . . Resistance training was ok. They're painting the weights room in the gym today and tomorrow and so everything was everywhere, and I was training in around paint buckets and people, but did it . . . Pm training was pretty awesome. After feeling like I was going to be sick during pm HIIT (I ate a HUGE meal ~3 hours pre-training, and I don't do well training with a full stomach), resistance training was GREAT! Strength increasing, pump strong, and upper body looking nice and defined . . .
Recovery: I was fine for my pm training - didn't even feel like I had trained in the morning!
Body Composition and Look: I'm going to stop doing Supinated Close-Grip Pull-Ups, since I don't want my back to get any wider (gained two inches in width over the last ~7 weeks) - just leaner. My upper body has come a long way in the last ~7 weeks (so SOMEthing good came out of the increase in body composition) with increase in muscle mass in back, deltoids, and arms (an inch gained re bicep girths - both unflexed and flexed). However, so has my lower body, and I'm going to be working on losing 4-5 inches off BOTH my glutes and thighs whilst maintaining my upper body mass (hard, but not impossible).
FIT TIP OF THE DAY
"My life turned around when I began to believe in me." - Dr. Robert Schuller. BELIEVE IN YOURSELF AND YOUR ABILITY TO ACHIEVE YOUR DREAMS! I cannot reiterate this enough! You have a lot more power to achieve when you believe! if you don't believe you can, you're beaten before you even start. It's not enough to have others believe in you - you have to believe in YOURSELF! The power starts with YOU!
Showing posts with label fit tip of the day. Show all posts
Showing posts with label fit tip of the day. Show all posts
March 2, 2011
March 1, 2011
Day 60: GRIT
QUOTE OF THE DAY
"It's ok to want to win, but you've got to really want to win, you've got to have a burning desire to win." - Layne Norton, Ava Cowan: Naturally Driven | Foundations of Success
MUSIC VIDEO OF THE DAY
Cold - Ocean
TRAINING
am
Cardio - Run 20 min.
Arms (3 min recovery between supersets):
Superset A -
1. Close-Grip Pull-Ups 2 x 18, 6
2. Dips 2 x 6
pm
Stretch 20 min.
COMMENTS
Sleep - Time and Quality: ~4.5 hours. With another couple of hours post-training.
Energy: Physically (and mentally) EXHAUSTED! Energy was so bad that after a couple of supersets of my resistance session this morning, I was almost out cold on the floor, so I stopped, went home, had a shower, and went straight back to bed to sleep!
Stress: High.
Endurance: Not the best today.
Strength: Faltering.
Pump: None.
Vascularity: Reasonable.
Quality of Training: My run this morning was slow as slow - going to take a little more to get back into running, but I WILL do it! I was so exhausted that I nearly stopped after that was done and went home, but pushed myself into the weights room . . . After two sets I was almost asleep during my recovery period, and so decided that I would finish this session in the evening pre-bed as my second training session of the day . . . Ended up being so shattered that I consider today as this week's Day Off, and tomorrow will see my Arms session done . . .
Recovery: Whooped!
Other Notes: From now on, I'll probably be doing half of my resistance sessions in the am and half in the pm, making sure that I get in some double resistance sessions each week, and make my second training session 3-4 days (might go to five days some weeks) even MORE INTENSE!
FIT TIP OF THE DAY
"Passion means nothing without execution. One can always find reasons to not do something and this is the negative way of thinking that holds so many back. It's not about what you can't do, but what you can do. Stop believing that you can't do something. There are a million reasons that are fabricated daily as to why something can’t be done, but having reasons and excuses leaves you empty handed...Excuses only serve to bring you down and exacerbate the idea that you can't accomplish what you want. You become your own worst enemy." - kimura9 on MD Forums, This Is All on You.
"It's ok to want to win, but you've got to really want to win, you've got to have a burning desire to win." - Layne Norton, Ava Cowan: Naturally Driven | Foundations of Success
MUSIC VIDEO OF THE DAY
Cold - Ocean
TRAINING
am
Cardio - Run 20 min.
Arms (3 min recovery between supersets):
Superset A -
1. Close-Grip Pull-Ups 2 x 18, 6
2. Dips 2 x 6
pm
Stretch 20 min.
COMMENTS
Sleep - Time and Quality: ~4.5 hours. With another couple of hours post-training.
Energy: Physically (and mentally) EXHAUSTED! Energy was so bad that after a couple of supersets of my resistance session this morning, I was almost out cold on the floor, so I stopped, went home, had a shower, and went straight back to bed to sleep!
Stress: High.
Endurance: Not the best today.
Strength: Faltering.
Pump: None.
Vascularity: Reasonable.
Quality of Training: My run this morning was slow as slow - going to take a little more to get back into running, but I WILL do it! I was so exhausted that I nearly stopped after that was done and went home, but pushed myself into the weights room . . . After two sets I was almost asleep during my recovery period, and so decided that I would finish this session in the evening pre-bed as my second training session of the day . . . Ended up being so shattered that I consider today as this week's Day Off, and tomorrow will see my Arms session done . . .
Recovery: Whooped!
Other Notes: From now on, I'll probably be doing half of my resistance sessions in the am and half in the pm, making sure that I get in some double resistance sessions each week, and make my second training session 3-4 days (might go to five days some weeks) even MORE INTENSE!
FIT TIP OF THE DAY
"Passion means nothing without execution. One can always find reasons to not do something and this is the negative way of thinking that holds so many back. It's not about what you can't do, but what you can do. Stop believing that you can't do something. There are a million reasons that are fabricated daily as to why something can’t be done, but having reasons and excuses leaves you empty handed...Excuses only serve to bring you down and exacerbate the idea that you can't accomplish what you want. You become your own worst enemy." - kimura9 on MD Forums, This Is All on You.
February 25, 2011
Day 56: INDIVIDUALIZE!
QUOTE OF THE DAY
"Adapt what is useful, reject what is useless, and add what is specifically your own." - Bruce Lee
MUSIC VIDEO OF THE DAY
Rise Against - Elective Amnesia
TRAINING
Tomorrow swapped with today . . .
COMMENTS
Sleep - Time and Quality: Woke after ~9 hours. After about an hour, went back to bed for another couple.
Energy: Shattered. And it's a vicious circle.
Recovery: Seems all that moving yesterday really took a lot out of me.
Other Notes: This week has been all over the place as far as training, so far with every other day being a day of little or no training - NOT cool. Tomorrow I am going to do today's Full-Body session, and then it's onto the HIT session on Sunday, and then HIGH VOLUME TRAINING is back to STAY!
FIT TIP OF THE DAY
I see so many people ask, "What is the best training programme to do or follow?" Whilst there are many training programmes out there, there is no "best" training programme or routine to follow. The "best" training programme to do is one that is SPECIFIC TO YOU, INDIVIDUALIZED for YOUR GOALS AND NEEDS and no one else. You can take parts of different training programmes and amalgamate them together, create a modified version of an existing one specific to you (such as I did with my modified versions of Velocity Training), so that you get the best of everything as it relates to you and helping YOU achieve YOUR goals.
"Adapt what is useful, reject what is useless, and add what is specifically your own." - Bruce Lee
MUSIC VIDEO OF THE DAY
Rise Against - Elective Amnesia
TRAINING
Tomorrow swapped with today . . .
COMMENTS
Sleep - Time and Quality: Woke after ~9 hours. After about an hour, went back to bed for another couple.
Energy: Shattered. And it's a vicious circle.
Recovery: Seems all that moving yesterday really took a lot out of me.
Other Notes: This week has been all over the place as far as training, so far with every other day being a day of little or no training - NOT cool. Tomorrow I am going to do today's Full-Body session, and then it's onto the HIT session on Sunday, and then HIGH VOLUME TRAINING is back to STAY!
FIT TIP OF THE DAY
I see so many people ask, "What is the best training programme to do or follow?" Whilst there are many training programmes out there, there is no "best" training programme or routine to follow. The "best" training programme to do is one that is SPECIFIC TO YOU, INDIVIDUALIZED for YOUR GOALS AND NEEDS and no one else. You can take parts of different training programmes and amalgamate them together, create a modified version of an existing one specific to you (such as I did with my modified versions of Velocity Training), so that you get the best of everything as it relates to you and helping YOU achieve YOUR goals.
February 19, 2011
Day 50: Let Your Light Shine!
QUOTE OF THE DAY
"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light not our darkness that frightens us. Actually, who are you not to be? You are a child of God. Your playing small doesn't serve the world. There's nothing enlightened about shrinking so that other people won’t feel insecure around you. We were born to make manifest the glory of God that is within us." - Nelson Mandela
MUSIC VIDEO OF THE DAY
Saliva - I Walk Alone
TRAINING
am
Cardio - Stepper:
20 min @ 12 floors/min
Upper Body (30 sec recovery between sets):
1. Supinated BB Bent Over Rows 5 x 5
2. BB Push Press 5 x 5
3. Flat BB Bench Press 5 x 5
4. Dips 5 x 5
5. Close-Grip BB Bicep Curls 5 x 5
Stretch 22 min.
pm
Cardio 20 min.
COMMENTS
Sleep - Time and Quality: ~7 hours - the longer sleep is NOT helping me.
Mood/Aggression: I've had a migraine since waking, so not as perky and bubbly as yesterday, not bouncing off the walls, but trying to remain upbeat.
Energy: Here and there.
Mental Focus and Clarity: Don't feel much like concentrating on anything today - giving my head the day off thinking (not that will stop it rushing around at a million miles an hour).
Endurance: On the mark.
Strength: Good.
Pump: Despite the lower reps, it was there.
Vascularity: Popping today - liked it
Quality of Training: Cardio was done at a level higher than I have previously done for that time, which was good . . . Resistance training was a Rosie-version of an Upper Body 5x5, LOL. Definition was coming out when training, which is a good thing (need to get a LOT leaner, though!), and seeing the separation in my delts when lifting. Pushed through, despite the migraine . . .
Recovery: I don't feel anything from yesterday, so that's good.
Appetite: I have definitely noticed that I have so much more energy when I am eating in agreement with my body! So, sticking to it. I CAN do this - if not to get leaner, but for my HEALTH!
FIT TIP OF THE DAY
For those just starting out make sure that you get a personal trainer or someone who KNOWS what they are doing to assess you and design you a training programme, so that you start out doing things the RIGHT way, instead of just randomly going in and doing whatever you feel like when you feel like. Your trainer should also explain WHY they have included everything that they have, and ensure that you are using correct form and technique for every exercise (don’t sacrifice your form for weight).
"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light not our darkness that frightens us. Actually, who are you not to be? You are a child of God. Your playing small doesn't serve the world. There's nothing enlightened about shrinking so that other people won’t feel insecure around you. We were born to make manifest the glory of God that is within us." - Nelson Mandela
MUSIC VIDEO OF THE DAY
Saliva - I Walk Alone
TRAINING
am
Cardio - Stepper:
20 min @ 12 floors/min
Upper Body (30 sec recovery between sets):
1. Supinated BB Bent Over Rows 5 x 5
2. BB Push Press 5 x 5
3. Flat BB Bench Press 5 x 5
4. Dips 5 x 5
5. Close-Grip BB Bicep Curls 5 x 5
Stretch 22 min.
pm
Cardio 20 min.
COMMENTS
Sleep - Time and Quality: ~7 hours - the longer sleep is NOT helping me.
Mood/Aggression: I've had a migraine since waking, so not as perky and bubbly as yesterday, not bouncing off the walls, but trying to remain upbeat.
Energy: Here and there.
Mental Focus and Clarity: Don't feel much like concentrating on anything today - giving my head the day off thinking (not that will stop it rushing around at a million miles an hour).
Endurance: On the mark.
Strength: Good.
Pump: Despite the lower reps, it was there.
Vascularity: Popping today - liked it
Quality of Training: Cardio was done at a level higher than I have previously done for that time, which was good . . . Resistance training was a Rosie-version of an Upper Body 5x5, LOL. Definition was coming out when training, which is a good thing (need to get a LOT leaner, though!), and seeing the separation in my delts when lifting. Pushed through, despite the migraine . . .
Recovery: I don't feel anything from yesterday, so that's good.
Appetite: I have definitely noticed that I have so much more energy when I am eating in agreement with my body! So, sticking to it. I CAN do this - if not to get leaner, but for my HEALTH!
FIT TIP OF THE DAY
For those just starting out make sure that you get a personal trainer or someone who KNOWS what they are doing to assess you and design you a training programme, so that you start out doing things the RIGHT way, instead of just randomly going in and doing whatever you feel like when you feel like. Your trainer should also explain WHY they have included everything that they have, and ensure that you are using correct form and technique for every exercise (don’t sacrifice your form for weight).
February 12, 2011
Day 43: Desire and Strength
QUOTE OF THE DAY
"Dwell not upon thy weariness, thy strength shall be according to the measure of thy desire." - Arab Proverb
MUSIC VIDEO OF THE DAY
Cold - Anatomy of a Tidal Wave
TRAINING
HIIT Cardio - Run:
a. 4 min jogging
b. 4 x 20 sec effort/40 sec rest
c. 4 min jogging
d. 4 x 20 sec effort/40 sec rest
e. 4 min jogging
Stretch 10 min.
Arms (1 min recovery between trisets):
Triset A -
1. Supinated Pull-Ups 4 x 15, 10, 6, 5
2. Close-Grip BB Bicep Curls 4 x 5-6
3. Alternate DB Bicep Curls 4 x 12
Triset B -
4. Dips 4 x 8
5. Close-Grip Flat BB Bench Press 4 x 4-5
6. DB French Press 4 x 5
Post-Weights Cardio - Stepper:
20 min @ 12 floors/min
Stretch 10 min.
COMMENTS
Sleep - Time and Quality: Still sleeping too long - figured it out (See 'Other Effects').
Energy: Don't have any, yet again - forced training though, because it HAS to be done!
Mental Focus and Clarity: On top of my game!
Joints: Left wrist has been painful.
Endurance: Fine.
Strength: Today was just 'one of those days'.
Pump: Through biceps more than anything.
Vascularity: Strong.
Quality of Training: HIIT KICKED MY ASS! I definitely need to lose some weight (yes, I said it) to be able to be comfortable when running again . . . Resistance training was a concentrated effort. Loved the way my arms looked during it . . . Post-Weights Cardio was surprisingly done ok at a higher pace than usual . . .
Recovery: The LACK of training over the last week has upset my body more than anything else.
Other Effects: IGF-2 dosed WITH Assault is a NO-NO for my body, causing lethargy and fatigue. The only difference this week has been the return to my usual dosing/timing of IGF-2, which has meant that my pre-training dose is stacked with Assault - where, over the last month, I have only been dosing half the recommended daily dosage, with 3 caps first thing and no more throughout the day. So, I will be going back to using only 3 caps first thing and see how that goes. Funny how the body changes . . .
FIT TIP OF THE DAY
Building up your core does not mean doing excessive crunches or performing endless ab exercises; your abdominals are like any other body-part and therefore should be trained like any other body-part for muscle accretion (please note that nutrition plays an important role in gaining muscle mass, so adjusting your diet for this will yield better results if more muscle is desired). For those that want deep grooves in their abs, weighted exercises - such as weighted crunches (using either dumbbells or a rope and cable), weighted side bends, etc. - will help achieve this. For those that want a sleeker midsection, avoid doing a lot of oblique work, so that you do not build a thick waist, concentrating instead on exercises such as hanging leg raises, etc. Regardless of how you wish your abs to look, you should not neglect exercises for the transverse abdominus - the stronger this is, the more you will be able to 'pull' your tummy in for that flat and tight look.
"Dwell not upon thy weariness, thy strength shall be according to the measure of thy desire." - Arab Proverb
MUSIC VIDEO OF THE DAY
Cold - Anatomy of a Tidal Wave
TRAINING
HIIT Cardio - Run:
a. 4 min jogging
b. 4 x 20 sec effort/40 sec rest
c. 4 min jogging
d. 4 x 20 sec effort/40 sec rest
e. 4 min jogging
Stretch 10 min.
Arms (1 min recovery between trisets):
Triset A -
1. Supinated Pull-Ups 4 x 15, 10, 6, 5
2. Close-Grip BB Bicep Curls 4 x 5-6
3. Alternate DB Bicep Curls 4 x 12
Triset B -
4. Dips 4 x 8
5. Close-Grip Flat BB Bench Press 4 x 4-5
6. DB French Press 4 x 5
Post-Weights Cardio - Stepper:
20 min @ 12 floors/min
Stretch 10 min.
COMMENTS
Sleep - Time and Quality: Still sleeping too long - figured it out (See 'Other Effects').
Energy: Don't have any, yet again - forced training though, because it HAS to be done!
Mental Focus and Clarity: On top of my game!
Joints: Left wrist has been painful.
Endurance: Fine.
Strength: Today was just 'one of those days'.
Pump: Through biceps more than anything.
Vascularity: Strong.
Quality of Training: HIIT KICKED MY ASS! I definitely need to lose some weight (yes, I said it) to be able to be comfortable when running again . . . Resistance training was a concentrated effort. Loved the way my arms looked during it . . . Post-Weights Cardio was surprisingly done ok at a higher pace than usual . . .
Recovery: The LACK of training over the last week has upset my body more than anything else.
Other Effects: IGF-2 dosed WITH Assault is a NO-NO for my body, causing lethargy and fatigue. The only difference this week has been the return to my usual dosing/timing of IGF-2, which has meant that my pre-training dose is stacked with Assault - where, over the last month, I have only been dosing half the recommended daily dosage, with 3 caps first thing and no more throughout the day. So, I will be going back to using only 3 caps first thing and see how that goes. Funny how the body changes . . .
FIT TIP OF THE DAY
Building up your core does not mean doing excessive crunches or performing endless ab exercises; your abdominals are like any other body-part and therefore should be trained like any other body-part for muscle accretion (please note that nutrition plays an important role in gaining muscle mass, so adjusting your diet for this will yield better results if more muscle is desired). For those that want deep grooves in their abs, weighted exercises - such as weighted crunches (using either dumbbells or a rope and cable), weighted side bends, etc. - will help achieve this. For those that want a sleeker midsection, avoid doing a lot of oblique work, so that you do not build a thick waist, concentrating instead on exercises such as hanging leg raises, etc. Regardless of how you wish your abs to look, you should not neglect exercises for the transverse abdominus - the stronger this is, the more you will be able to 'pull' your tummy in for that flat and tight look.
February 9, 2011
Day 40: Get Ready to Fight Back!
QUOTE OF THE DAY
"Opportunities multiply as they are seized." - Walt Ostarly
MUSIC VIDEO OF THE DAY
DevilDriver - End of the Line
TRAINING
This week's Day Off - I know it's supposed to be on Sunday, but training this week is going to have to get moved down a day.
COMMENTS
Sleep - Time and Quality: ~16 hours. I know!
I slept for ~8 hours, woke up, and after ~20 minutes, went back to bed for another eight.
Mood/Aggression: Not quite sure what to think . . . Highly stressed after an event last night . . . Feel deflated . . .
Energy: SHATTERED!
Stress: HIGHER THAN HIGH!
Recovery: There is NO way yesterday's 20 minutes on the rollers shattered me this much!
is going on?!
FIT TIP OF THE DAY
Sometimes life gets in the way and things don't go the way you had planned or want them to. There ARE going to be those days when something happens that you do not foresee, meaning that you can't train or that puts another kink in your lifestyle - today for me is one of those examples where life kicks you where you least expect it. Therefore, you have to learn to be flexible, adapt, and be able to adjust your schedule, whether it be that day or another, to allow for this. Remember the 70/30 Rule: As long as you things right 70% of the time, there is an allowance of 30% where life gets in the way - that's not to say you can deliberately do things inconsistently or wrong for 30% of the time, but just understands that we can't all be perfect all of the time.
"Opportunities multiply as they are seized." - Walt Ostarly
MUSIC VIDEO OF THE DAY
DevilDriver - End of the Line
TRAINING
This week's Day Off - I know it's supposed to be on Sunday, but training this week is going to have to get moved down a day.
COMMENTS
Sleep - Time and Quality: ~16 hours. I know!
I slept for ~8 hours, woke up, and after ~20 minutes, went back to bed for another eight.Mood/Aggression: Not quite sure what to think . . . Highly stressed after an event last night . . . Feel deflated . . .
Energy: SHATTERED!
Stress: HIGHER THAN HIGH!
Recovery: There is NO way yesterday's 20 minutes on the rollers shattered me this much!
is going on?!FIT TIP OF THE DAY
Sometimes life gets in the way and things don't go the way you had planned or want them to. There ARE going to be those days when something happens that you do not foresee, meaning that you can't train or that puts another kink in your lifestyle - today for me is one of those examples where life kicks you where you least expect it. Therefore, you have to learn to be flexible, adapt, and be able to adjust your schedule, whether it be that day or another, to allow for this. Remember the 70/30 Rule: As long as you things right 70% of the time, there is an allowance of 30% where life gets in the way - that's not to say you can deliberately do things inconsistently or wrong for 30% of the time, but just understands that we can't all be perfect all of the time.
February 8, 2011
Day 39: The Next 8 Weeks
QUOTE OF THE DAY
"Be daring, be different, be impractical, be anything that will assert integrity of purpose and imaginative vision against the play-it-safers, the creatures of the commonplace, the slaves of the ordinary." - Cecil Beaton
MUSIC VIDEO OF THE DAY
Rise Against - Survive
TRAINING
Cardio - Rollers:
20 min in 39x18 @ 108-110 rpm
Stretch 20 min.
COMMENTS
Sleep - Time and Quality: ~8 hours. Bit later falling asleep this morning, so got up later.
Mood/Aggression: Moving FORWARD!
Energy: Today is an 'easy' day (see changes to training under "Competition Notes").
Mental Focus and Clarity: Going to be a few changes to my website over the coming months - starting them now.
Endurance: Fine.
Quality of Training: Just a recovery session on the rollers. My body has changed over the last few months, and noticing the difference when on the rollers.
Appetite: There will be NO more slip-ups, no matter how minor, for the next eight weeks - this is for ME!
Other Notes: My Eviscerate Smolder arrived today, making my competition stack complete - will be applying my first application of that tonight.
Competition Notes: Recomping is being cut short a week, to allow me an extra week to get back into the condition I want to be in. Along with this adjustment is a quick change to my training schedule - going back to more volume and slightly longer resistance sessions, making sure to get that post-weights cardio in. Some weeks I may also do Arms on Tuesday instead of Wednesday, but no biggie. All stops have been pulled out. It's time to get this - like I said yesterday, there is a LOT riding on this competition!
FIT TIP OF THE DAY
Eric Lizotte, an acquaintance of mine recently said that, "Working from reality is the way you get your desired results, not working from fantasy." He is right - whilst it is important to have a goal, it is ESSENTIAL that you work towards achieving that goal from where you are at NOW. For example, if you're 200 pounds and want to be 180 pounds, your nutrition plan should be for fat loss for a 200-pound individual, not an 180-pound individual; if you have never trained a day in your life and suddenly decide to run a marathon, you gradually build up your training and do not immediately start out on a training programme for an elite athlete; etc.
"Be daring, be different, be impractical, be anything that will assert integrity of purpose and imaginative vision against the play-it-safers, the creatures of the commonplace, the slaves of the ordinary." - Cecil Beaton
MUSIC VIDEO OF THE DAY
Rise Against - Survive
TRAINING
Cardio - Rollers:
20 min in 39x18 @ 108-110 rpm
Stretch 20 min.
COMMENTS
Sleep - Time and Quality: ~8 hours. Bit later falling asleep this morning, so got up later.
Mood/Aggression: Moving FORWARD!
Energy: Today is an 'easy' day (see changes to training under "Competition Notes").
Mental Focus and Clarity: Going to be a few changes to my website over the coming months - starting them now.
Endurance: Fine.
Quality of Training: Just a recovery session on the rollers. My body has changed over the last few months, and noticing the difference when on the rollers.
Appetite: There will be NO more slip-ups, no matter how minor, for the next eight weeks - this is for ME!
Other Notes: My Eviscerate Smolder arrived today, making my competition stack complete - will be applying my first application of that tonight.
Competition Notes: Recomping is being cut short a week, to allow me an extra week to get back into the condition I want to be in. Along with this adjustment is a quick change to my training schedule - going back to more volume and slightly longer resistance sessions, making sure to get that post-weights cardio in. Some weeks I may also do Arms on Tuesday instead of Wednesday, but no biggie. All stops have been pulled out. It's time to get this - like I said yesterday, there is a LOT riding on this competition!
FIT TIP OF THE DAY
Eric Lizotte, an acquaintance of mine recently said that, "Working from reality is the way you get your desired results, not working from fantasy." He is right - whilst it is important to have a goal, it is ESSENTIAL that you work towards achieving that goal from where you are at NOW. For example, if you're 200 pounds and want to be 180 pounds, your nutrition plan should be for fat loss for a 200-pound individual, not an 180-pound individual; if you have never trained a day in your life and suddenly decide to run a marathon, you gradually build up your training and do not immediately start out on a training programme for an elite athlete; etc.
February 5, 2011
Day 36: The Mechanic
QUOTE OF THE DAY
"How do we inspire ourselves to greatness when nothing else will do? How do we inspire others around us?" - Nelson Mandela, Invictus
MUSIC VIDEO OF THE DAY
All That Remains - Aggressive Opposition
TRAINING
HIIT Cardio - Rollers:
a. 4 min in 39x18 @ 112 rpm
b. 8 x 20 sec effort/10 sec easy in 39x18
c. 4 min in 39x18 @ 96 rpm
Cardio 21 min.
Stretch 20 min.
COMMENTS
Sleep - Time and Quality: ~8 hours. Passed out during an episode Fringe.
Mood/Aggression: Motivated.
Mental Focus and Clarity: It's funny the mental curveballs life throws at you, the stuff you learn about the past, that, if you had known this then, would have changed your life in more ways that you can imagine . . . But, I'm going to try and give my mind the day off today after those revelations . . .
Endurance: Fine.
Vascularity: Swift to come out - and stay.
Quality of Training: Good.
Recovery: After training, I did some more shoveling - not that anything needed it, but because I wanted to make paths through the snow, LOL - and my back is paying for it now.
Other Notes: The Life Audit is over - striding forward with a purpose!
FIT TIP OF THE DAY
Know and accept your weaknesses. Once you know your weaknesses, you can prepare yourself to fight against them, take measures to ensure your defeat of them when they present themselves. After all, the battle for your success is against yourself more than anything else.
"How do we inspire ourselves to greatness when nothing else will do? How do we inspire others around us?" - Nelson Mandela, Invictus
MUSIC VIDEO OF THE DAY
All That Remains - Aggressive Opposition
TRAINING
HIIT Cardio - Rollers:
a. 4 min in 39x18 @ 112 rpm
b. 8 x 20 sec effort/10 sec easy in 39x18
c. 4 min in 39x18 @ 96 rpm
Cardio 21 min.
Stretch 20 min.
COMMENTS
Sleep - Time and Quality: ~8 hours. Passed out during an episode Fringe.
Mood/Aggression: Motivated.
Mental Focus and Clarity: It's funny the mental curveballs life throws at you, the stuff you learn about the past, that, if you had known this then, would have changed your life in more ways that you can imagine . . . But, I'm going to try and give my mind the day off today after those revelations . . .
Endurance: Fine.
Vascularity: Swift to come out - and stay.
Quality of Training: Good.
Recovery: After training, I did some more shoveling - not that anything needed it, but because I wanted to make paths through the snow, LOL - and my back is paying for it now.
Other Notes: The Life Audit is over - striding forward with a purpose!
FIT TIP OF THE DAY
Know and accept your weaknesses. Once you know your weaknesses, you can prepare yourself to fight against them, take measures to ensure your defeat of them when they present themselves. After all, the battle for your success is against yourself more than anything else.
February 4, 2011
Day 35: Deloading for the rest of the week
QUOTE OF THE DAY
"If you think you are beaten, you are. If you think, you dare not, you don't. If you like to win but but think you can't, it's almost certain you won't. If you think you'll lose, you've lost. For out in the world we find success begins with a person's will. It's all in the state of mind. Life's battles don't always go to the strongest or the fastest sooner or later those who win are those who think they can." - Jacob William Cordtz
MUSIC VIDEO OF THE DAY
Five Finger Death Punch - Meet the Monster
TRAINING
Cardio - Rollers:
20 min in 39x18 @ 104 rpm
Stretch 20 min.
COMMENTS
Sleep - Time and Quality: ~5 hours.
Mood/Aggression: Quite a lot pissed off, actually - working on calming myself down.
Energy: I have energy - a lot of angry, aggressive energy. I am going to get out and shovel some more later - try and get rid of some of it.
Stress: I am relieved, but not at the same time.
Joints: Wrists and back are still giving me some issues, so decided to have an easy/deload week re training, sticking to only the two resistance training sessions I have already done, and doing six days re cardio, and hopefully Erase will be working its magic by Monday, and I can get back into the weights better than ever.
Endurance: Fine.
Quality of Training: See notes under "Joints" above.
Other Notes: Received more Organic VitaBerry yesterday, so started up again today. And I have only another eight days of Gut Health left - I do believe that this is making a difference to me, since I have not had any stomach upset after eating since using it.
Competition Notes: 10 weeks until competition.
FIT TIP OF THE DAY
BELIEVE in yourself: In your ambition, in your ability to achieve your objectives and goals, in being able to stay strong and letting mistakes go without going off the rails, in your determination and motivation, in commitment to doing this for YOU!
"If you think you are beaten, you are. If you think, you dare not, you don't. If you like to win but but think you can't, it's almost certain you won't. If you think you'll lose, you've lost. For out in the world we find success begins with a person's will. It's all in the state of mind. Life's battles don't always go to the strongest or the fastest sooner or later those who win are those who think they can." - Jacob William Cordtz
MUSIC VIDEO OF THE DAY
Five Finger Death Punch - Meet the Monster
TRAINING
Cardio - Rollers:
20 min in 39x18 @ 104 rpm
Stretch 20 min.
COMMENTS
Sleep - Time and Quality: ~5 hours.
Mood/Aggression: Quite a lot pissed off, actually - working on calming myself down.
Energy: I have energy - a lot of angry, aggressive energy. I am going to get out and shovel some more later - try and get rid of some of it.
Stress: I am relieved, but not at the same time.
Joints: Wrists and back are still giving me some issues, so decided to have an easy/deload week re training, sticking to only the two resistance training sessions I have already done, and doing six days re cardio, and hopefully Erase will be working its magic by Monday, and I can get back into the weights better than ever.
Endurance: Fine.
Quality of Training: See notes under "Joints" above.
Other Notes: Received more Organic VitaBerry yesterday, so started up again today. And I have only another eight days of Gut Health left - I do believe that this is making a difference to me, since I have not had any stomach upset after eating since using it.
Competition Notes: 10 weeks until competition.
FIT TIP OF THE DAY
BELIEVE in yourself: In your ambition, in your ability to achieve your objectives and goals, in being able to stay strong and letting mistakes go without going off the rails, in your determination and motivation, in commitment to doing this for YOU!
January 26, 2011
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.
"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.
January 19, 2011
Day 19: Know what you want and go after it!
QUOTE OF THE DAY
"Whatever you can do or dream you can, begin it. Boldness has genius, power, and magic in it. Begin it now." - Goethe
MUSIC VIDEO OF THE DAY
Saliva - Starting Over
TRAINING
HIIT Cardio:
a. 4 min jogging
b. 8 x 20 sec sprinting/10 sec easy
c. 4 min jogging
d. 1 min sprinting
Stretch 10 min.
Full-Body (30 sec recovery between sets):
1. Supinated BB Bent Over Rows 5 x 4-5
2. Overhead BB Squats 4 x 5
3. Dips 4 x 5
4. Ab Rollout 4 x 5
Post-Weights Cardio - Stepper:
a. 10 min @ 10 floors/min
b. 10 min @ 11 floors/min
Stretch 10 min.
COMMENTS
Sleep - Time and Quality: ~5 hours. My body is back doing to my regular sleeping period - now to be back on regular sleeping time!
Mood/Aggression: Got a fair amount of aggression out during training - got a lot more to release though!
Energy: Energy is back!
Mental Focus and Clarity: Today is a day for lots of work and some serious thinking.
Stress: It's all catching up on me now, and I can't ignore it any more.
Joints: Left wrist was suffering today - I need to start back on Erase as soon as possible (and if I can help it, never stop using it)!
Endurance: Good.
Strength: Added 5-10 pounds to all exercises (except Overhead BB Squats - since for Legs' exercises, I deliberately use light weights because I don't want more mass there).
Pump: In arms.
Vascularity: Getting better and better - getting leaner is going to help as well.
Quality of Training: HIIT Run was good. Sprints are back to being able to keep the pace, even though my body felt dead after the first few. Breathing is getting easier during my sprints as well . . . Resistance training was hard on my wrists, but I managed to push through . . . Upped the intensity during Post-Weights Cardio . . .
Recovery: Anterior delts are still causing slight issues re pain, but everything else is fine.
Appetite: Back and SCREAMING at me - at least it'll be good to add some more mass before I start cutting (I know, I said it, and I'm going to do it!) in 3.5 weeks.
Other Notes: I've started dosing 2 caps of Slin-Sane first thing, since it helps me feel a lot better . . . On a completely random note, I have barely been able to stay away through a complete movie for the most part of this year. I've only stayed away through TWO, and the last two weeks, passed out halfway through Tron and The Fighter last week, and last night Season of the Witch - sucks because I have to watch them all over again to see the last half . . .
FIT TIP OF THE DAY
The FIRST step to achieving anything is knowing what you want, setting a goal! If you have a goal the you can know what steps you need to take to reach it. Therefore, goal setting is the first factor that you should consider whenever you want your body to change. Goals made should be SMART – specific, measurable, adjustable, realistic, and time-based - goals. Those that are the most successful in achieving the body they desire understand the importance of setting goals, knowing what they want, where they want to be, and when they want to be there. They know that it is the first step in the journey of change. So become one of those people, and set your body and fitness goals today!
"Whatever you can do or dream you can, begin it. Boldness has genius, power, and magic in it. Begin it now." - Goethe
MUSIC VIDEO OF THE DAY
Saliva - Starting Over
TRAINING
HIIT Cardio:
a. 4 min jogging
b. 8 x 20 sec sprinting/10 sec easy
c. 4 min jogging
d. 1 min sprinting
Stretch 10 min.
Full-Body (30 sec recovery between sets):
1. Supinated BB Bent Over Rows 5 x 4-5
2. Overhead BB Squats 4 x 5
3. Dips 4 x 5
4. Ab Rollout 4 x 5
Post-Weights Cardio - Stepper:
a. 10 min @ 10 floors/min
b. 10 min @ 11 floors/min
Stretch 10 min.
COMMENTS
Sleep - Time and Quality: ~5 hours. My body is back doing to my regular sleeping period - now to be back on regular sleeping time!
Mood/Aggression: Got a fair amount of aggression out during training - got a lot more to release though!
Energy: Energy is back!
Mental Focus and Clarity: Today is a day for lots of work and some serious thinking.
Stress: It's all catching up on me now, and I can't ignore it any more.
Joints: Left wrist was suffering today - I need to start back on Erase as soon as possible (and if I can help it, never stop using it)!
Endurance: Good.
Strength: Added 5-10 pounds to all exercises (except Overhead BB Squats - since for Legs' exercises, I deliberately use light weights because I don't want more mass there).
Pump: In arms.
Vascularity: Getting better and better - getting leaner is going to help as well.
Quality of Training: HIIT Run was good. Sprints are back to being able to keep the pace, even though my body felt dead after the first few. Breathing is getting easier during my sprints as well . . . Resistance training was hard on my wrists, but I managed to push through . . . Upped the intensity during Post-Weights Cardio . . .
Recovery: Anterior delts are still causing slight issues re pain, but everything else is fine.
Appetite: Back and SCREAMING at me - at least it'll be good to add some more mass before I start cutting (I know, I said it, and I'm going to do it!) in 3.5 weeks.
Other Notes: I've started dosing 2 caps of Slin-Sane first thing, since it helps me feel a lot better . . . On a completely random note, I have barely been able to stay away through a complete movie for the most part of this year. I've only stayed away through TWO, and the last two weeks, passed out halfway through Tron and The Fighter last week, and last night Season of the Witch - sucks because I have to watch them all over again to see the last half . . .
FIT TIP OF THE DAY
The FIRST step to achieving anything is knowing what you want, setting a goal! If you have a goal the you can know what steps you need to take to reach it. Therefore, goal setting is the first factor that you should consider whenever you want your body to change. Goals made should be SMART – specific, measurable, adjustable, realistic, and time-based - goals. Those that are the most successful in achieving the body they desire understand the importance of setting goals, knowing what they want, where they want to be, and when they want to be there. They know that it is the first step in the journey of change. So become one of those people, and set your body and fitness goals today!
January 18, 2011
Day 18: Don't let others dictate your actions!
QUOTE OF THE DAY
"Success means doing the best we can with what we have. Success is the doing, not the getting; in the trying, not the triumph. Success is a personal standard, reaching for the highest that is in us, becoming all that we can be." - Zig Ziglar
MUSIC VIDEO OF THE DAY
Sevendust - Shine
TRAINING
HIIT Cardio:
a. 4 min easy
b. 8 x 60 sec effort/10 sec easy
c. 4 min easy
Arms (1 min recovery between supersets/trisets):
Superset A -
1. Close-Grip Pull-Ups 4 x 10, 8, 6, 6
2. EZ-Bar Biceps Curls 4 x 10, 8, 6, 6
Superset B -
3. Dips 4 x 6-8
4. DB French Press (standing) 4 x 6
Triset -
5. Close-Grip BB Bicep Curls 4 x 8
6. Alternate Hammer Curls 4 x 10 per side
7. Flat Close-Grip BB Bench Press 4 x 8
Stretch 20 min.
COMMENTS
Sleep - Time and Quality: ~5 hours.
Mood/Aggression: Complete turnaround from what it has been - I am angry, frustrated, extremely aggressive and edgy. The people who you would think would be behind you every step of the way are often the first to try and tear you down, trap you in a little box, so that you don't progress. I am NOT going to let that happen to ME!
Energy: Once the anger kicked in, I had energy!
Mental Focus and Clarity: Good - I have a lot of stuff to get through today, lots of consideration and huge decisions to make.
Stress: Well beyond the red!
Joints: Pain in wrists, but I'll manage.
Endurance: Good.
Strength: Was using five pounds more than last week for this session, so some improvement.
Pump: Hard and painful in both biceps and triceps - the heavier weights, even at lower reps, seems to do this.
Vascularity: Normal.
Quality of Training: There was a lot of aggression driving my training today, especially my resistance training, and I didn't care that the weights hurt my wrists, wanting to just SMASH something (if only I still had my punching bags!)
Recovery: Just anterior deltoids to recover now.
Appetite: My appetite has returned in full force.
FIT TIP OF THE DAY
Don't let those who think you should be doing something else deter you - there will ALWAYS be these people, trying to drag you down, wanting you to become what THEY want you to be and do, instead of what YOU want, but you do NOT have to listen to them. Drown them out by surrounding yourself with like-minded people, a support network for you in the pursuit of your fitness goals.
"Success means doing the best we can with what we have. Success is the doing, not the getting; in the trying, not the triumph. Success is a personal standard, reaching for the highest that is in us, becoming all that we can be." - Zig Ziglar
MUSIC VIDEO OF THE DAY
Sevendust - Shine
TRAINING
HIIT Cardio:
a. 4 min easy
b. 8 x 60 sec effort/10 sec easy
c. 4 min easy
Arms (1 min recovery between supersets/trisets):
Superset A -
1. Close-Grip Pull-Ups 4 x 10, 8, 6, 6
2. EZ-Bar Biceps Curls 4 x 10, 8, 6, 6
Superset B -
3. Dips 4 x 6-8
4. DB French Press (standing) 4 x 6
Triset -
5. Close-Grip BB Bicep Curls 4 x 8
6. Alternate Hammer Curls 4 x 10 per side
7. Flat Close-Grip BB Bench Press 4 x 8
Stretch 20 min.
COMMENTS
Sleep - Time and Quality: ~5 hours.
Mood/Aggression: Complete turnaround from what it has been - I am angry, frustrated, extremely aggressive and edgy. The people who you would think would be behind you every step of the way are often the first to try and tear you down, trap you in a little box, so that you don't progress. I am NOT going to let that happen to ME!
Energy: Once the anger kicked in, I had energy!
Mental Focus and Clarity: Good - I have a lot of stuff to get through today, lots of consideration and huge decisions to make.
Stress: Well beyond the red!
Joints: Pain in wrists, but I'll manage.
Endurance: Good.
Strength: Was using five pounds more than last week for this session, so some improvement.
Pump: Hard and painful in both biceps and triceps - the heavier weights, even at lower reps, seems to do this.
Vascularity: Normal.
Quality of Training: There was a lot of aggression driving my training today, especially my resistance training, and I didn't care that the weights hurt my wrists, wanting to just SMASH something (if only I still had my punching bags!)
Recovery: Just anterior deltoids to recover now.
Appetite: My appetite has returned in full force.
FIT TIP OF THE DAY
Don't let those who think you should be doing something else deter you - there will ALWAYS be these people, trying to drag you down, wanting you to become what THEY want you to be and do, instead of what YOU want, but you do NOT have to listen to them. Drown them out by surrounding yourself with like-minded people, a support network for you in the pursuit of your fitness goals.
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