2012 | Day 115: Do the little things in life stay with your soul?

MOTIVATIONAL QUOTE OF THE DAY

"..life evolves into whatever you want to create....life is simple...work hard...people will always knock you down....and then mother nature does at the same time...the difference...everyone gets knocked down...its how you react to it that matters...you can't control mother nature or the public...but you do have total control of your independent actions...life is a journey.." - David Black

For the complete Motivational, review The Journey of Life | Rosie's MuscleRevolution.

TRAINING

Session 1

Run 3 miles

Skip x 300 revolutions

Full-Body (30 sec recovery between quadsets):
QuadSet A -
1. Neutral Grip Seated Row (each hand with individual handle) 3 x 15
2. Side-to-side DB Push-Ups (feet on floor, hands on DB) 3 x 10
3. Stiff-Legged DB Deadlifts (on bench, reaching down 3 inches with the DB) 3 x 10
4. Skip 3 x 100 revolutions
QuadSet B -
5. Rear Flyes 3 x 10
6. Plate Hammer Raises 3 x 10
7. Single-Arm DB Lateral Raises 3 x 10 per side
8. Skip 3 x 100 revolutions
QuadSet C -
9. DB Bicep Curls 3 x 21s
10. DB Hammer Curls 3 x 10
11. Alternate DB Hammer Bicep Curls 3 x 10 per side
12. Skip 3 x 100 revolutions
QuadSet D -
13. Rope Crunches 3 x 15
14. Reverse Curls (on bench) 3 x 10
15. Pikes (on bench) 3 x 15
16. Skip 3 x 100 revolutions

Post-Weights Cardio:
Recline Bike 20 min @ 108-112 rpm

Stretch 22 min

More than a little shattered on waking this morning, but nothing my body has not been through before...7.2 pounds lost from yesterday first thing to this morning, making my run a little easier on my knees, albeit legs feeling dead and slow. It was ok, just a prelude to the weights...Then to the gym ready for a monster session. QuadSet A was good - few modifications to allow for the equipment and what was available, but fine. For the first set of QuadSet B, did Single-Arm DB Lateral Raises first (Rear Flye machine - yes, the only one I use - was occupied) - definition through anterior and lateral delts was good. Rear Flyes felt more than a bit weird because of the machine (different to what I am used to), but they were done. Skipping was a little slower, feeling myself tiring (no Assault pre-training today either). Pump strong and painful during QuadSet C - left wrist also aching on the second set, forcing a gritting of teeth to complete each exercise. Finished off with a killer QuadSet D - feeling abs burning today...Felt and looked half-past dead at the end of my weights, but sat myself down on the Recline Bike to "finish" off this training session. Not able to spin fast (definitely prefer my bike!), feeling it in my quads. Finding it difficult to breathe for a large part of it, ending in a dripping, gasping mess...

Session 2

Run 3 miles

Did NOT feel like doing this at all - tempted to just sit on my rollers for 20 minutes, but running does better for me when it comes closer to times like this. But felt so exhausted wasn't even sure how much good it would be. Regardless, went out and did it anyway, in the dark, the way I like it, and was relieved when it was done.

The WARRIOR Regimen

MAINTENANCE TRAINING

Day 1: HIIT Cardio + Stretch 20-30 minutes + Shoulders

Day 2: 20-40 min Cardio + Stretch 20-30 minutes + Hamstrings/Abs

Day 3: HIIT Cardio + Stretch 20-30 minutes + Arms

Day 4: 20-40 min Cardio + Stretch 20-30 minutes + Full-Body

Day 5: HIIT Cardio + Stretch 20-30 minutes + Back/Chest

Day Off: Taken whenever my body feels the need for it, and once taken, days one to five are continued consecutively from where I left off.

I also have a day of only cardio, with that cardio high-intensity for ~20 minutes. As with my Day Off, this day is taken when I feel that my body needs a break from resistance training - but not a complete day off - and days one to five are continued consecutively from where I left off.



I do not train like most people, doing no specific work for my legs - aside from a few exercises for my hamstrings each week - as my lower body overwhelms my upper body. If I do train legs, I gain muscle mass despite what I do, and more muscle mass in my legs is not desired.



Please note that my training does not stay the same re exercises, order, sets, reps, or weight used, each week, but varies. For resistance training sessions I aim for 16-18 sets per session for 4 days, and allow 10-12 sets on 1 day - usually Back/Chest day, since these are body-parts that need the least work; and they usually last 40-45 minutes (I might have one 20-30 minute session a week). I always lift as heavy as I can for the reps I set out to do each session - usually 6-12 reps, depending on the body-part. I use 30 seconds to 1 minute recovery between sets/supersets, except for when I do Close-Grip Pull-Ups – then I have 3 minutes, since I need longer. I use a lot of supersets and trisets and giant sets.

I train first thing in the morning, since this is what I have found most effective for me; and it is a nice start to my day, energizing me for what is to come.

My Maintenance training may seem quite high, but bearing in mind that I used to train for 1-6 hours a day when I was a competitive elite cyclist, the volume of my training now is a mere pittance (and actually has taken some getting used to doing so much less).



Note - HIIT is high intensity interval training.

STAPLE SUPPLEMENTS

(in alphabetical order):

BC+EAA: 10.5g first thing, 10.5g pre-bed, and 10.5g at any other time of the day I deem necessary.

Bio-Mend: 2 caps post-breakfast.

BLACK CATS: 2 caps first thing.

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

Lipotrophin-PM: 2 caps pre-bed.

MyoFusion: 1-2 scoops daily where I deem necessary.

NeoVar Recomped: 2 caps 40-60 min pre-training, 2 caps immediately post-training, and 4 caps pre-bed (training days); 2 caps 15-20 min pre-breakfast, 2 caps 15-20 min pre-dinner, and 4 caps pre-bed (non-training days).

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

Note - I am NOT using BLACK CATS until I am completely recovered from my adrenal fatigue.