2012 | Day 164: I'm taking back control

MOTIVATIONAL OF THE DAY

The Purpose of Life

We all have a purpose in life. We all have a philosophy as to how we LIVE. Some live to make a difference, happiness simply a “side” benefit if it occurs. Others live to find the happiness in life, instead of for something greater than self. The world is made up of all kinds of people, and it needs those people to have BALANCE.

Being happy is a state of mind, of emotions, affected by far more than anyone could ever possibly describe, and for each individual, being happy means something different than it does to the next person.

Not being happy is not the same as being UNhappy. Those who live to make a difference may not always be happy, but they will likely never be unhappy, for they are doing what they love, and when you do what you love, you have a sense of peace and satisfaction, of fulfilment. Those who live only to find the happiness may never truly know what it is, because if one is never NOT happy, how can they know what true happiness is? And if you ARE happy, what is the point if you have lived selfishly, that happiness true or false, because who can truly be happy being completely selfish?

Everyone is going to have their own opinion on this and I respect that. Life is a balance of souls and always will be. But let me ask: What are YOU doing with your life? What are you LIVING for? What is your PURPOSE?

Quote for Reflection:

TRAINING

HIIT Run:
a. 4 min jogging
b. 12 x 20 sec sprint/10 sec easy
c. 2 min jogging

Stretch 20 min

Shoulders/Arms/Abs (30 sec recovery between quadsets):
QuadSet A -
1. Alternate Single-Arm Plate Lateral Raises 3 x 20
2. Hammer Raises (each hand with individual plate) 3 x 10
3. Bent Over Plate Rear Raises 3 x 10
4. Skip 3 x 100 revolutions
QuadSet B -
5. Alternate Plate Hammer Bicep Curls 3 x 20
6. Plate Bicep Curls 3 x 10
7. Plate Hammer Curls 3 x 10
8. Skip 3 x 100 revolutions
QuadSet C -
9. Cable Crunches 3 x 20
10. Reverse Curls (on floor) 3 x 10
11. Pikes (on floor) 3 x 10
12. Skip 3 x 100 revolutions

Post-Weights Cardio:
Rollers 20 min in 39x18 @ 103-105 rpm

Joints: Shoulders still very pain, right more than left today (go figure). Popping Aleve like some kids do candy (which is not healthy, I know).

Pump: Painful, especially during QuadSet B.

Quality of Training: Could barely breathe during HIIT (doing it out in the midday heat didn't help either)...Training in the basement today. In a lot of pain during the weights, but pushing through it regardless, determined to pretend I didn't feel anything, not to give in to the weakness. If my body breaks, then so be it - I'd rather deal with a broken body than a broken soul...

OTHER NOTES

Demons and Angels: Pain to Remind You of Your Strength

My first article for The Iron Mulisha is now up. This piece, almost like a Motivational, was inspired by a very special individual, from a conversation I will never forget, ironically on the day that EVERYthing changed, when life suddenly offers you something so very precious you're not sure whether or not to believe that it's real or truly meant for you, your secret heart hoping so as it reaches out to tentatively welcome it. So thank you (you know who you are). This message and that which inspired it - none of it has changed, and if anything, stands truer than ever right now.

Day 341: Move Towards Success

Quote of the Day

"Success comes from taking the initiative and following up...persisting...eloquently expressing the depth of your love." - Anthony Robbins

Training

HIIT Run:
a. 4 min jogging
b. 8 x 20 sec effort/10 sec easy
c. 8 min jogging

Stretch 29 min.

Comments

Sleep - Time and Quality: Again, took me until ~0600 before I could sleep.

Joints: Even in the cold and everything, knees were great!

Endurance: Fine.

Quality of Training: HIIT Cardio was ok. Ran outside in the snow, a little cautiously in the areas where there was a lot of black ice. Run was shorter re distance than usual, today. Going to have to start running on the inside track at the gym from now on.

Body Composition and Look: Weight has plummeted over the last few days down to 111.6 pounds. The fat around my waist re tyre has softened up a lot over the last week or so, which will definitely make it easier to lose - and LOSE it I WILL!

Question of the Day

"What simple action could you take today to produce a new momentum towards success in your life?" - Anthony Robbins

Day 212: One more day of ASGT left . . .

Training

Gym (30 sec recovery between sets):

1. BB Front Squats 5 x 5RM

2. Flat Close-Grip BB Bench Press 5 x 5RM

3. Close-Grip Supinated Reverse Rack Pulls (feet on bench) 5 x 5RM

4. BB Push Press 5 x 5RM

Post-Weights Cardio 20 min.

Stretch 20 min.

Comments

Mood/Aggression: Very dependent upon who I am around and what demands are being placed on me at the moment.

Energy: There - although head feels a little funky . . .

Stimulant Effects: There SHOULD have been SOMEthing today, since I've had a sh*tload of stims (just another indicator of how fcuked up my body is)!

Stress: I would like to NOT be able to think about it! . . . Honestly, I wonder what having NO stress feels like . . .

Endurance: Fine.

Strength: Added 10 pounds to my 5RM for all lifts today, so was pretty pleased with that.

Pump: I used Anadraulic Pump again today (noticed that it has quite a tart, bitter taste, which I actually like), and honestly, it has done nothing for me re pumps - but eh, not every product is for everybody, and Anadraulic State will usually do this well enough for me.

Vascularity: Ok.

Quality of Training: Resistance session was good. It was INTENSE. There was a lot of grunted efforts to get some sets done, but I wanted to REALLY push it today, make myself WORK . . .

Recovery: So much better than a few days ago.

Sides: I actually used TWO scoops of Anadraulic State GT today, and experienced a few minor Beta-Alanine tingles for about a minute. Aside from that, nothing else, really - unless you count a really good training session!

Day 205: The best gym session yet!

Training

Gym (30 sec recovery between sets):

1. BB Front Squats 5 x 5RM

2. Flat Close-Grip BB Bench Press 5 x 5RM

3. Close-Grip Supinated Reverse Rack Pulls (feet on bench) 5 x 5RM

4. BB Push Press 5 x 5RM

Stretch 20 min.

Comments

Sleep - Time and Quality: After having semi-settled into a compromise re sleep, it went off kilter and I didn't fall asleep until close to 0800 this morning, waking at 1310 . . .

Mood/Aggression: Took my aggression out on the iron before work, leaving me in a calmer state, but the aggression seething beneath the surface, waiting to boil . . .

Energy: I have been a non-stop energizer bunny since I woke up!

Mental Focus and Clarity: Precision.

Libido: Oh, I've thought about it!

Endurance: Good.

Strength: New 5RMs all around - definitely a high re strength, and the best session of this one over the last 7 weeks.

Pump: Not much of one, which is not weird, considering I did NO cardio pre-weights, or even post-weights.

Vascularity: Very noticeable.

Quality of Training: Resistance session was like WOW today. I was pushing out the reps like the weight was nothing and increases were made all around. I couldn't believe the ease at which I was lifting some of the weight, especially since the last two weeks I have been struggling with lesser weights on some exercises. I must say, though, that training after about an hour of getting up, and having dosed ALL my 'first thing' and 'pre-training' supplements within a 10-minute period (like I used to do) makes a world of difference - and this is what I need to do from now on!

Recovery: I still feel great. No DOMS whatsoever from this week so far.

Day 196: Back to Normal

Training

Gym (30 sec recovery between sets):
1. BB Front Squats 5 x 5RM
2. Flat Close-Grip BB Bench Press 5 x 5RM
3. Close-Grip Supinated Reverse Rack Pulls (feet on bench) 5 x 5RM
4. BB Push Press 5 x 5RM

Post-Weights Cardio 20 min.

Stretch 20 min.

Comments

Sleep - Time and Quality: A mere 80 minutes and lots of tossing and turning . . .

Mood/Aggression: Still surprisingly calm . . .

Energy: Definitely!

Mental Focus and Clarity: Complete focus and concentration.

Stress: High (as always).

Libido: RAGING!!!

Endurance: Good.

Strength: Exactly the same as last week.

Pump: Hard and heavy, especially in arms.

Vascularity: Pretty decent.

Quality of Training: Resistance session was good. Although I used the same weights as last week, some of my earlier sets on some exercises felt a little easier and not as much effort - although by the later sets I WAS working.

Day 170 - Day 14 of FREE TEST

Training

Gym (30 sec recovery between sets):
1. BB Front Squats 5 x 5RM
2. Flat Close-Grip BB Bench Press 5 x 5RM
3. Close-Grip Supinated Reverse Rack Pulls (feet on bench) 6 x 4-5RM
4. BB Push Press 5 x 5RM

Post Weights Cardio:
V-Burn Challenge Circuit (no recovery between exercises; 1 minute recovery between rounds):
3 x rounds -
1. Jumping Split Squat x 10
2. Hand Walkout (from toes) x 10
3. Single-Leg Deadlift (with twist and lateral reach) x 10 per side
4. Push-Up (with alternate side rotation) x 10
5. Jumping Jacks x 10
6. Side Lunges (with over head reach) x 10
7. Handstand Push-Up x 10
8. Squat Thrust (jump and reach) x 10

Stretch 20 min.

Comments

Sleep - Time and Quality: I am sleeping now - just NOT when I WANT to be. I may have to rethink my schedule and change it to something close to what my body seems to have fallen into.

Mental Focus and Clarity: Definitely there and top grade.

Energy: Smooth, focused energy during training. And continuing on for a long working night ahead of me.

Endurance: Good.

Strength: Better than it was last week for this gym session.

Quality of Training: So yes, another day off yesterday, and doing yesterday's session before today's one . . . Resistance session was fine. Pleased with strength progression . . . V-Burn Challenge Circuit was an improvement on last week. Although still intense, I did not struggle as much. Next week, the number of rounds completed is going to INcrease . . .

Recovery: I'm noticing aches and pains more from work than from training - having a day off every other day has also helped re recovery this week (but has to stop next week; I NEED to train pretty much DAILY)!

Pump: Pump achieved swiftly during the V-Burn Challenge Circuit.

Vascularity: Vascularity quite noticeable through chest and in legs.

Muscle Hardness/Density: Arms.

Other Effects: Appetite is HIGH!

The Next 4 Weeks: Train to FREE TEST

GOAL

My goal for this phase (will take 5-8 weeks to achieve) is to get back to my normal level of fitness, predominantly:
* Body Composition of 8% bodyfat
* Resting Pulse of 30-32 beats per minute

I'm starting at:
* Body Composition of 14.3% bodyfat
* Resting Pulse of 43 beats per minute

TRAINING

Training is going to be slightly different, considering the last 13 weeks, and how much I have been struggling over the last two weeks to start training properly again, as well as new working situations.

Sunday: HIIT Cardio + Stretch 20-30 minutes

Monday: 20-40 min Cardio + Stretch 20-30 minutes + Gym

Tuesday: HIIT Cardio + Stretch 20-30 minutes

Wednesday: 20-40 min Cardio + Stretch 20-30 minutes + Gym

Thursday: HIIT Cardio + Stretch 20-30 minutes

Friday: 20-40 min Cardio + Stretch 20-30 minutes + Gym

Saturday: V-Burn Challenge Circuit + Stretch 20-30 minutes

So, different to what I am used to - which is good; it will give my body a shock. Actually, re days, etc., it's more like I trained when I first started focusing on bodybuilding. So, it's pretty much a 'Back to Basics' time for me - with everything, including supplements.

SUPPLEMENTS

The only NEW supplement (i.e. supplement that I have not used before) that I am using is FREE TEST (although I was a beta tester for FREE TEST, the final version is nothing like the beta version I tested).

(in alphabetical order):

BC+EAA: 3-4 x 10.5g daily.

Bio-Mend: 2 caps post-breakfast.

BLACK CATS: 2 caps first thing and 2 caps 6-8 hours post-Dose 1.

Drive: 2 caps first thing and 2 caps 6-8 hours post-Dose 1.

FREE TEST: 4 caps first thing.

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

LipoBURN: Application pre-bed.

Lipotrophin-PM: 2 caps first thing and 2 caps pre-bed.

MyoFusion: 1-2 scoops daily.

NeoVar Recomped: 2 caps 40-60 min pre-gym, 2 caps immediately post-gym, and 4 caps pre-bed (gym days); 2 caps pre-cardio, 2 caps immediately post-cardio, and 4 caps pre-bed (non-gym days).

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