MOTIVATIONAL QUOTE OF THE DAY
"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
For the complete Motivational, review
You call it "Obsession"...I call it "Normal"!!! | WPM Women.
TRAINING
Despite being "backwards" and a few session adjustments re days this week, training WAS done AND done to the same level re Maintenance as last week - additional by my three brief evening cardio sessions. So, definitely pleased with how it went, and even though strength is by no means anywhere near where it was last November (which was nowhere near where it was earlier in 2011), my endurance and overall fitness are as high as ever.
Training completed this week:
Monday
Session 1
HIIT Run:
a. 4 min jogging
b. 4 x 50 sec sprint/10 sec easy
c. 20 x 20 sprint/10 sec easy
d. 4 min jogging
Full-Body (30 sec recovery between trisets):
TriSet A -
1. Stiff-Legged DB Deadlifts (DB to touch floor) 3 x 10
2. Push-Ups (feet on floor, hands on fists) 3 x 10
3. DB Bent Over Rows 3 x 10
TriSet B -
4. DB Lateral Raises 3 x 10
5. DB Hammer Raises 3 x 10
6. Bent Over DB Rear Raises 3 x 10
TriSet C -
7. Alternate DB Hammer Bicep Curls 3 x 10 per side
8. DB Hammer Curls 3 x 10
9. DB Bicep Curls 3 x 21s
TriSet D -
10. Pikes (on floor) 3 x 10
11. Reverse Curls (on floor) 3 x 15
12. Weighted DB Crunches (on floor, knees at 90 degrees) 3 x 15
Post-Weights Cardio:
Recline Bike 20 min @ 108-112 rpm
Stretch 32 min
Session 2
Run 5 miles @ 5 min/mile pace
Stretch 5 min
Since for the first couple of days this week I have to use the hotel Fitness Room for training, I had already determined Sunday night that this week I would do my training sessions from last week BACKWARDS re order, starting with Full-Body, etc., since I really DO need the gym for Shoulders and Arms' work...Anyways, after only an hour's sleep I woke, surprisingly bright eyes and ready for training...My sprints surprised me this morning, my speed endurance starting to come into play, and before I knew it, I had almost done a minute on my first one. Slowed back a bit for a few seconds though and went again, deciding to just do several longer sprints before heading into my shorter ones. Finished still surprisingly fresh, mid to lower back ok...Just up to my room to grab my training diary and a drink bottle and it was down for the weights. Since I was going to do my training sessions backwards, figured why not switch things up even more and do the session I did last week backwards as well. So, started with Stiff-Legged DB Deadlifts, feeling my lower back by the third set. Trisetted with Push-Ups and Single-Arm DB Bent Over Rows, I was already feeling my heart pounding by the end of the third triset. Onto shoulders, and heavier weights than last week, but no less burn and fatigue starting in my shoulders. Rotator cuff and biceps' tendons were sighing a little as I headed into arms. Loving the pain of the pump by the time I got to DB 21s, although it was QUITE painful on the last couple of sets. Vascularity pretty awesome during these, which I didn't mind. Pikes were surprisingly easier than last week, although by no means any faster done, making sure they were as SLOW and as CONTROLLED as possible, my hips and lower back clicking and popping on every rep. Feeling the weight of the dumbbell during Weighted Crunches pushing down "into" my right shoulder...Lay on the floor for a few seconds to catch my breath at the end, before climbing to my feet and moving slowly over to the Recline Bike for 20 minutes to "complete" the session...Without even realizing it, passed out for a couple of hours from ~1230, waking to a call. I must be pushing myself harder than I think - or just not getting enough sleep (most likely) at "night"...I wasn't going to, but after an interesting evening, I went out for a run, no set distance in mind, albeit considering either three or seven miles, just running. I turned at some point and headed back, but when I got to the hotel I KEPT on going up the highway, all the way up to the gym. Stopped and stretched for a moment, before catching a ride back (since the guys were done at the gym)...
Tuesday
Recline Bike 10 min @ 110-112 rpm
Back/Chest (30 sec recovery between trisets):
TriSet A -
1. Single-Arm Bent Over DB Rows 4 x 12, 10, 10, 10 per side
2. Push-Ups (feet on floor, hands on DB) 4 x 12, 10, 10, 10
3. Skip 4 x 100 revolutions
TriSet B -
4. Supinated Bent Over DB Rows 4 x 12, 10, 10, 8
5. Push-Ups (feet on floor, hands on fists) 4 x 12, 12, 10, 10
6. Skip 4 x 100 revolutions
Post-Weights Cardio:
Recline Bike 20 min @ 108-110 rpm
Stretch 30 min
2.5 hours sleep only before my body woke up...Down to the hotel Fitness Room I went...Recline Bike was ok starting out. Barely broke a sweat, nor did I feel warm...Until the weights. Started off on the weight I FINISHED with last week re Single-Arm DB Bent Over Rows. It was ok as well, managing better than I thought I would, struggling only on the last set really, with my left side, gritting the last couple of reps out. Actually did my first set of push-ups alternating on the medicine ball, but was nearly falling on my face, my arms weak, so changed to using dumbbells for the last three sets. By now I was warm, that hot "fever" feeling flushing through my face and body. Skipping to finish off each triset was fine, even though I felt like I was going to be sick from the first lot of this I did. Was tempted to just stick to doing eight sets of Single-Arm DB Bent Over Rows, but just shrugged and did as if I would a barbell bent over row, supinated, making sure I kept my elbows as close to my body as possible, taking them as far back as I could. Seeing the vascularity through my delts, biceps, and forearms strong during this - vascularity had been pretty strong since starting though, loving the way the veins popped and rippled. Push-Up were done on fists on the floor, slowly down, to feel the burn, and I could feel the tendons in both shoulders "popping" over each other during every set. More skipping to make up each triset, and I was done...Not "complete" until I had done 20 minutes on the Recline Bike though - pace slowing from what it was pre-weights...Relieved to get back to my room and stretch, exhausted (actually, after a shower and breakfast, went back to bed, where I drifted in and out for ~2.5 hours)...Considered doing 20 minutes on the Recline Bike in the evening, but after feeling shattered all day, decided to just wait until my 7-mile run Wednesday evening and went for a brisk walk for ~30 minutes instead...
Wednesday
Session 1
HIIT Run:
a. 4 min jogging
b. 24 x 20 sprint/10 sec easy
c. 4 min jogging
Stretch 26 min
Session 2
Run 7 miles @ 4.7 min/mile pace
Was shattered last night - was shattered ALL DAY yesterday, actually (not sure why) - and went to bed early, falling asleep before 2200, which is pretty early for me these days (considering, even on a "good" night, I still won't fall asleep until well after 0000 or 0100). Anyways, slept right THROUGH my 0330 alarm (surprising that my body didn't wake up at that time) and didn't wake until my 0430 one - I must have needed the sleep!.....I was ok when it came to go for my HIIT Run though, although my body feeling like even 20 seconds was quite long enough today. Endurance is still there, and just did 24 sprints of 20 seconds today; nothing longer.....Fell asleep for nearly two hours at ~1130...Waited until evening before I went for my 7-mile run. It was raining slightly when I headed out, but I was determined not to let that stop me, instead using it as motivation to get it over with as quickly as possible (especially since for the last half hour prior to leaving, I had had a sharp pain just under my breastbone). So, ran in the rain, soaked through by the time I reached the half-way mark. But, a smile on my face, I kept on, actually ENJOYING it (the only thing I was not fussed on was the mozzies - they love my blood and always get at me) - it was refreshing. Heart rate got up to 207 beats per minute, which is no surprise (it always gets - and STAYS - up close to my maximum whenever I run, whether it is only jogging or sprinting, shorter or longer distance covered. Finished with an average of 4.7 minutes per mile, which I'll take...
Thursday
Recline Bike 20 min @ 110-112 rpm
Stretch 20 min
A long and complicated night last night meant that this morning was spent doing other things instead of training. Mentally and physically drained, I decided not to do any weights today and just stick to a session of cardio, moving everything down another day, adding in a run tomorrow evening, so that I can still have Sunday as my Day OFF (since, technically, today is "Saturday" re training and that has am AND pm cardio sessions, and I will only have done one)...Recline Bike was fine. Got quite warm very quickly, but was ok, spinning along...
Friday
Session 1
HIIT Run:
a. 4 min jogging
b. 24 x 20 sprint/10 sec easy
c. 4 min jogging
Arms/Abs (30 sec recovery between trisets):
TriSet A -
1. Close-Grip BB Bicep Curls 4 x 8
2. Dips 4 x 8
3. Skip 4 x 100 revolutions
TriSet B -
4. Incline DB Bicep Curls 4 x 12
5. V-Bar Tricep Push-Down 4 x 8
6. Skip 4 x 100 revolutions
TriSet C -
7. DB Zottoman Curls 4 x 12
8. Standing DB French Press 4 x 8
9. Skip 4 x 100 revolutions
TriSet D -
10. Rope Crunches 4 x 15
11. Ab Rollout 4 x 15
12. Plank 4 x 1 min
Post-Weights Cardio:
Recline Bike 20 min @ 110-112 rpm
Stretch 35 min
Session 2
Recline Bike 20 min @ 110-112 rpm
Went to bed early (2100) last night, but for the life of me could NOT get to sleep, still awake at 0038 (the last time I checked my watch). Regardless, whatever time I drifted off, my body woke just before 0330, and I was ready to start the day...HIIT Run was pretty awesome (think the "easy" day of just cardio yesterday gave my body some needed recovery time), and my sprints were explosive (the fact that it was pretty frigid and windy out probably played a role too, LOL)...After that, it was time to head to the gym, a brisk walk this morning. Straight into the weights. Left wrist was suffering with the Close-Grip BB Bicep Curls, and only gradually got worse as resistance training continued, but I stifled the pain and soldiered on. Dips were fine, nice and slow, to "match" reps done with the former; skipping to "complete" each triset a great addition. Started getting a little light-headed (been happening a LOT lately, and not JUST during training!) during TriSet B, having to stop and catch my breath moving between exercises. Vascularity was excellent during Incline DB Hammer Bicep Curls, definition strong during V-Bar Tricep Push-Downs. I was shaking the last couple of sets of the latter and actually stumbled on the last couple of sets of skipping almost losing balance. Starting to get a double-head in my biceps, to match the "double" branches of veins in them, which I'm liking (yes, I like muscle and I like the vascularity - so sue me). The DB Zottoman Curls only brought the vascularity and definition out more, and during the DB French Press I noticed that my triceps have built up a little more from what they were. I actually did my skipping for TriSet C in front of the mirror (I decided to do everything over by the dumbbell rack, instead of moving from one room to another), and the "pump"/definition that my delts have re "cappedness" during this is what I want when I am RELAXED - means getting a LOT leaner and building up MORE muscle there! Abs' triset was ok, burning, definitely feeling my core tight during the plank at the end of each one...Walked back to the hotel and completed 20 minutes on the Recline Bike...Had reasonable energy during the morning, but come ~1100, I was shattered (as I had been last week), and was in and out of "am I awake or not?" until ~1400, when, still not completely with it, I got up and ate (it was actually my SUPPLEMENT dosing time - I wasn't supposed to eat for another hour, LOL, but adapted to it, and had them ~4 hours later instead). Gave myself another few hours and then went downstairs to the Fitness Room and sat on the Recline Bike, spinning for 20 minutes...
Saturday
Session 1
Treadmill 20 min @ 8 miles/hr
Recline Bike 20 min @ 112 rpm
Stretch 29 min
Session 2
Skip x 600 revolutions
Shoulders (30 sec recovery between supersets):
SuperSet A -
1. Behind-the-neck BB Military Press 4 x 10, 10, 10, 8
2. Skip 4 x 100 revolutions
SuperSet B -
3. Rear Delt Flyes 2 x 12
4. Skip 2 x 100 revolutions
SuperSet C -
5. BB Military Press 4 x 10, 10, 10, 8
6. Skip 4 x 100 revolutions
SuperSet D -
7. Seated DB Shoulder Press 2 x 10, 8
8. Skip 2 x 100 revolutions
SuperSet E -
9. Single-Arm DB Lateral Raises 4 x 10 per side
10. Stiff-Legged BB Deadlifts (BB to touch floor) 4 x 10
SuperSet F -
11. Plate Lateral Raises 2 x 15
12. Skip 2 x 100 revolutions
Post-Weights Cardio:
Recline Bike 20 min @ 108-110 rpm
Did not go to sleep until ~0300 this morning...I WAS going to do a 7-mile run, but when I got downstairs it was raining, and although I went out running in the rain earlier in the week, getting sick is NOT on my agenda, so I headed to the hotel Fitness Room. As much as I dislike treadmills, I decided to use it, albeit at a pace that would NOT cause any pain or too much impact to my lower legs and ankles. I considered just doing the 7-miles on that, but after 20 minutes, changed to the Recline Bike, just to give my ankles - since my left was starting to "roll" a little - a break. Finished off a dripping mess of wet but clean sweat, and yeah, it felt GOOD!...It was raining when I headed out to go to the gym, so I put my hoodie over my head and made my way there, a little soaked by the time I got there, and somewhat cold, but at least I went. Started off with some skipping to get me warm - next time I'll do 1,000 revolutions. Since last week I did not do any skipping in this session and did only single sets with one minute recovery between them, and because adding in the skipping in Arms/Abs and Back/Chest sessions, with 30 seconds recovery between sets, worked so well for my body, I decided to do this today (and will continue to with this session as well in weeks hence). Surprisingly, although I was not able to do as many reps the first set of the Behind-the-neck BB Military Press and BB Military Press, I was able to do more that I did last week in each consecutive set, despite only having 30 seconds rest after finishing my 100 skipping revolutions (although left shoulder, feeling the tendons "popping" over each other during this). Delts and arms looking as good as yesterday when skipping - this is what I want (and need) them to look like when I am RELAXED! Although still off what I have been able to do in the past, slowly being able to lift more again with Seated DB Shoulder Press. Still a difference in strength with Single-Arm DB Lateral Raises, my right side struggling whilst my left does not at the same weight. When doing Plate Lateral Raises, separation in my deltoids and upper chest more apparent than it has been in a while - definitely getting leaner, as well as building back muscle mass in my deltoids and arms (very WELCOME!)...Feeling my hamstrings more on the Recline Bike afterwards, spinning a little tougher than this morning, even though cadence was not as high. Finished feeling satisfied with the session and my training for this week...
Sunday
Day OFF
So, from now on, training will be done in the RIGHT order re sessions and days, but there will be three or four 20-minute evening cardio sessions, either running or cycling. Resistance training sessions will be all supersets or trisets, with skipping completing each (with the exception of on Full-Body day if I decide otherwise), only 30 seconds between all types of sets. This is what my body NEEDS!
OTHER NOTES
Body Composition
8.3% bodyfat - a minimal 0.2% bodyfat loss from last week, despite training being done just above Maintenance. So, ORDER of training days definitely plays a role! And seeing how NUTRITION can make a difference as well...Scale weight only went down by 0.4 pounds, so what was lost I can be almost certain was predominantly bodyfat, which is what I want...The biggest physique change this week has been in my arms. Skinfold is down by 0.5 mm, but not just that, the difference in my girths from relaxed and flexing is almost an inch, which indicates that, yes, bodyfat was lost, but a little muscle mass was also gained - which could explain the noticeable "cappedness" in my delts/arms when skipping [during training this week]...So, not a 0.1% bodyfat loss per day this week, but FINALLY back at a body composition that I FEEL comfortable at - not to say that I am content to stay here; absolutely not! Now to get back UNDER 8% bodyfat - it's going to happen over this next week!
Supplements
30 days of Erase PRO down on Wednesday - and onto the second bottle for another 30 (after which, I will decide whether or not I will use a third or take a brief break for a week or two before resuming my use of it...Ran out of Erase on Thursday and definitely notice the difference in water withOUT it - seem to be holding a little, which is interesting. It’s certainly not good JUST for my joints!!!
April MuscleBombshell Contest
Going until the end of April, all votes/"Likes" and "Shares" count, so if you have a Facebook account, please support me in this contest by "Liking" the MuscleBombshell.com page, under the folder titled
MB Cover Model Search - April 2012 (in the Photos section), clicking on my image (second in on the bottom row) to "Like" and "Share" it. Thank you
Lyle MacDonald's Rapid Fat Loss Crash Diet
Unfortunately this week I did NOT stick to this - and on four days, the Lean Gains 16-hour fast/8-hour feeding window was not adhered to either [with feeding windows being 16-hours]. I definitely FELT better LAST week with the single refeed on Saturday, at the END of my training week, AFTER ALL my training sessions were completed, my body PROPERLY DEPLETED, and from next week, this is how it is going to be and STAY!...Because of the lack of discipline re nutrition, my body composition did not change as much as I wanted it to (and yes, I accept full responsibility for this, knowing I only did it to myself!), but there will be no more issues with this happening. Not only that, but this week allowed to me to see the true role that nutrition plays in my conditioning, because training WAS spot on with everything being done (albeit not in the ORDER it SHOULD be done re training days - which had an affect as well, I have no doubt of it). The difference it makes pretty much is this: I lose 0.1% bodyfat for every day each week when BOTH nutrition AND training are done as they should be...So, I will be CONTINUING on with my adaptation (noted last week) of Lyle’s "diet", because after this week, I know that it DOES give results AND I feel great on it, more comfortable in my body as well...
This week has been another round of bombshells, but less destructive than in previous weeks, as I am better equipped to deal with it in both attitude and resolve. A lot of decisions sitting "pending" have been decided as a consequence of some of what has happened, circumstances the final push in a definite direction. It's not a bad thing, but at the same time I am a little ambivalent about a few things, albeit relieved that they have "sorted themselves out"...This week has also made it clearer than ever the people that have NO place in my life, weeding out the negatives and detrimental influences that I have until now either been unaware of, ignored, or allowed to exist in silence...Not only that, but a lot of opportunities are opening up before me, some of which have, until now only been something I "wished" might one day be...A LOT of change going on, but it is all toward the FUTURE, moving FORWARD, and that is only a POSITIVE thing...I am stepping out in Faith. I am Risking. I am Leaping. It's time for me to FLY!!!
