EVOLUTION OF A PURPOSE DRIVEN WARRIOR: five finger death punch

January 8, 2012

2012 | Day 8: It's time to rise up...get back up...show them all you won't be beaten...

MOTIVATIONAL QUOTE OF THE DAY

"My will to succeed is so real, I see it and think about it 24/7." - Carl OX Joseph

For the complete Motivational, review Will to Succeed | WPM Women.

TRAINING

Fifth consecutive week of NO training. ARGH!!!! I am definitely noticing it re body ability to breathe, energy levels, and body composition.

But...GOOD news!!!! The swelling in my knees has 99% gone and although it's still very painful, I have gradually been working on increasing my range of motion re shoulder flexion and abduction (still little extension due to EXTREME pain), so I will start back training TOMORROW!!! Although my resistance sessions are likely to be a little shorter than usual for a week or so, I am going to follow a similar training split to that I was using prior to injuries (exercises selected that won't aggravate right shoulder, within range of motion that I have - but pushing and working on improving it as well), since it proved to be the best for my body re what I want and need to do.

Training Split:
Monday - HIIT Cardio + Shoulders/Hamstrings
Tuesday - 10 min Cardio + Arms/Abs
Wednesday - HIIT Cardio
Thursday - 10 min Cardio + Full-Body
Friday - HIIT Cardio + Shoulders/Arms/Abs
Saturday - 20 min Cardio
Sunday - Day OFF

OTHER NOTES

Body Composition

Continued increase in body composition this week, up to 9.2% bodyfat - I definitely notice the change re look and feel of my body and definitely do NOT like it. In fact, I noticed the definite difference in look and feel as soon as I went over 8.3% bodyfat, the latter the body composition that I definitely want to stay UNDER ALWAYS!

Supplements

Currently I am only using Erase (honestly, if it wasn't for this, with the way I have been eating everything in sight, despite not training, I believe my body composition would have increased more than it did), MuscleGels (here and there, preferring to use BCAAs and save these until I am training again), RecoverPRO (one of the reasons I believe I have not lost any muscle mass with all this time off training) and Vitamin C (at six grams a day since my injuries). I have not used Assault since my last training session, so my muscle creatine levels have returned to baseline, but I will notice as they rise again when I start back on it tomorrow. Alpha-T2 and Shred Matrix are well overdue to be used again as well - I miss them both terribly and can't wait for some more. You'll recall that I had just started using Battlefuel on the Monday my injuries presented, so I only had a single dose of it before stopping to save it for when I was able to train again - I will likely add this in during my second week back.

Website Changes

I've made a few changes to my website over my time off training. One of them is the addition of a page with links to all editions of my monthly online newsletter, RCS Newsletter - don't forget to check out the latest and learn how to flatten up your midsection: January 2012 | The SWIMSUIT Edition. Plus, since I am now the "Inspiration/Motivation" columnist for World Physique Magazine and WPM Women (and WPM Comps when it is released), I have added a "Published in Print (from 2011) Article" blog - I will be adding to this as issues of these magazines (and any of my articles that are published in print elsewhere) are out.

Writing Requests

I would also like to take this time to ask what YOU would like to see me write about, whether it is for the RCS Newsletter or for articles, so please email me your requests and I will review them all.

My Anthem for 2012

The words of this song (ignore the visuals and just LISTEN) could not be truer of how I approach life! I love it!

God Bless and may you all have an Awesome week!

October 30, 2010

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.

Favourite Quotes

"I can do all things through Christ who strengthens me." - Philippians 4:13

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

"Look back and thank God. Look forward and trust God. Look within and find God! God closes doors no man can open and God opens doors no man can close!" - Unknown

"'For I know the plans I have for you," declares the LORD, "plans to prosper you and not to harm you, plans to give you hope and a future. Then you will call on me and come and pray to me, and I will listen to you. You will seek me and find me when you seek me with all your heart.'" - Jeremiah 29:11-13

"Impossible is not a fact. It's an opinion. Impossible is not a declaration. It's a dare. Impossible is potential. Impossible is temporary. IMPOSSIBLE is nothing. How are you going to live your life?" - U.S. Army

"I succeed because I am willing to do the things you are not. I will fight against the odds. I will sacrifice. I am not shacked by fear, insecurity or doubt. I feel those emotions but I drink them in and swallow them away to the blackness of hell. I am motivated by accomplishment, not pride. Pride consumes the weak and kills their heart from inside. If I fall... I will get up. If I am beaten... I will return. I will never give up... EVER." - Nike

"The biggest risk in life is to risk nothing at all." - Anonymous

"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. As we let our own light shine, we unconsciously give others permission to do the same. As we are liberated from our own fear, our presence actually liberates others." - Marianne Williamson

"It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings; but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least he fails while daring greatly. So that his place shall never be with those cold and timid souls who know neither victory nor defeat." - Theodore Roosevelt

"It’s not about what you’ve got; it’s about what you DO with what you’ve got.” – Andie West, Step Up 2: The Streets

"To give anything less than your best is to sacrifice the gift." – Steve Prefontaine

"Never, never, never, never give up." - Winston Churchill

"Let me tell you something you already know. The world ain't all sunshine and rainbows. It's a very mean and nasty place, and I don't care how tough you are, it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain't about how hard you hit. It's about how hard you can get hit and keep moving forward; how much you can take and keep moving forward. That's how winning is done! Now, if you know what you're worth, then go out and get what you're worth. But you gotta be willing to take the hits, and not pointing fingers saying you ain't where you wanna be because of him, or her, or anybody. Cowards do that and that ain't you. You're better than that!...until you start believing in yourself, you ain't gonna have a life...Cause if you're willing to go through all the battling you got to go through to get where you want to get, who's got the right to stop you? I mean maybe some of you guys got something you never finished, something you really want to do, something you never said to someone, something...and you're told no, even after you paid your dues? Who's got the right to tell you that, who? Nobody! It's your right to listen to your gut, it ain't nobody's right to say no after you earned the right to be where you want to be and do what you want to do!...You know, the older I get the more things I gotta leave behind, that's life. The only thing I'm asking you guys to leave on the table...is what's right." - Rocky Balboa

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." - Arnold Schwarzenegger

"Nothing in the world is permanent and we are foolish when we ask anything to last, but surely we are still more foolish not to take delight in it while we have it." – William Somerset Maughan

"There comes a time when you have to stand up and shout: This is me damn it! I look the way I look, think the way I think, feel the way I feel, love the way I love! I am a whole complex package. Take me... or leave me. Accept me - or walk away! Do not try to make me feel like less of a person, just because I don't fit your idea of who I should be and don't try to change me to fit your mold. If I need to change, I alone will make that decision. When you are strong enough to love yourself 100%, good and bad - you will be amazed at the opportunities that life presents you." - Stacey Charter

EVOLUTION OF A PURPOSE DRIVEN WARRIOR

January 8, 2012

2012 | Day 8: It's time to rise up...get back up...show them all you won't be beaten...

October 30, 2010

Day 301: Recomping

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