MOTIVATIONAL QUOTE OF THE DAY
"I try to run, but the warrior in me won't run away. I try to hide, but the soul inside of me want to stay. A million times or more I thought it was the end, but here I am still standing the lion roars again. Many trials and tribulations along the way. My faith is stronger than my fears!" - Avadean Lewis
For the complete Motivational, review
The Warrior In Me | WPM Women.
TRAINING
Training was back on track as it should be this week. Definitely started feeling it come Friday, but it was well worth it, and I refused to give in to my body begging for even a single session's grace!
Training completed this week:
Monday
Session 1
HIIT Run:
a. 4 min jogging
b. 24 x 20 sprint/10 sec easy
c. 4 min jogging
Shoulders/Hamstrings (30 sec recovery between supersets):
SuperSet A -
1. Behind-the-neck BB Military Press 4 x 12, 10, 8, 8
2. Skip 4 x 100 revolutions
SuperSet B -
3. Rear Delt Flyes 2 x 13
4. Skip 2 x 100 revolutions
SuperSet C -
5. BB Military Press 4 x 12, 10, 8, 8
6. Skip 4 x 100 revolutions
SuperSet D -
7. Seated DB Shoulder Press 2 x 8
8. Skip 2 x 100 revolutions
SuperSet E -
9. Single-Arm DB Lateral Raises 6 x 10 per side
10. Skip 6 x 100 revolutions
SuperSet F -
11. Stiff-Legged BB Deadlifts (on bench, reaching down 4 inches with the BB) 6 x 10
12. Skip 6 x 100 revolutions
Post-Weights Cardio:
Recline Bike 20 min @ 108-112 rpm
Stretch 24 min
Session 2
Run 7 miles @ 4.7 min/mile pace
Only had a small ~30 minute catnap last night (well, this morning), since I was wide awake from rising so late yesterday (and the change in time, ahead by an hour as well). But, I was ready to go with training, and headed off, despite the painful left knee, on my HIIT Run early. Wore a beanie - (and kept it on throughout my entire training until post-weights cardio) during my HIIT Run, to cover my ears, since the last few days I've had what feels like a headcold, my ears hurting and little bit of a sore throat. My knees "loosened" up a little as I went along and my sprints were fine, quick on the way out, slowing a little on the last few...Wet and windy heading to the gym, so walked briskly. Started straight into the weights with little pause after arriving. Feeling it in my right anterior delt and biceps tendon from the first set of Behind-the-neck BB Military Press, but pushed through it. Skipping after each set to make a superset, feeling quite nauseous from the second superset on. Strength coming along with Rear Delt Flyes - possibly because it is in a different plane than Behind-the-neck BB Military Press. More skipping. BB Military Press was ok, although done at a much slower pace than usual, my LEFT tendons "popping" over each other with each rep. More skipping - really enjoying doing this "between" sets. Increased weight for Seated DB Shoulder Press, which was fine, but I was feeling it, and had to "swing" the dumbbells up BEFORE sitting down (since I didn't ask anyone to put them in my hands). Had to take a few moments after skipping each time to "catch" myself, because of the nausea. Nausea continued into Single-Arm DB Lateral Raises, placing a hand over my stomach when lifting to "help" it, not to much avail. Skipping a little slower between sets. Right side is still weaker than my left with this, but it WILL get back up to par - I will MAKE it! Finished off with Stiff-Legged BB Deadlifts on one of the benches, reaching down several inches below my feet, to feel the pull and stretch in my hamstrings - not much felt until on the Recline Bike afterwards though. Finished again, each "superset" skipping...At the completion of weights, 20 minutes dripping and spinning on the Recline Bike…Got approached as I was getting ready to head back to the hotel (for stretching) and asked what was training for, surprise at my reply: "To stay functional and essentially be alive", because apparently, to the observer, my training is so very INTENSE that I "must be training for something". Sorry to disappoint, but nope, I'm not training for anything - it's just a LIFESTYLE that I would not give up for ANYthing!..."Made up" an hour of sleep at ~1100, but still not really feeling it until ~1500. Shattered, took me longer to "wake up" and work myself into some energy to go for a run. Left anterior clavicle/shoulder was sharply painful for the first few minutes into the run, which was odd (but something I have experienced before when running, so not out of the ordinary). Finding it hard to breathe - been having that a lot the last few days, which is not cool - and my breathing was shallow gasps. Felt like I was crawling, but overall average pace was reasonable...
Tuesday
Skip x 1,000 revolutions
Arms/Abs (30 sec recovery between trisets):
TriSet A -
1. Close-Grip BB Bicep Curls 4 x 8, 8, 6, 6
2. Dips 4 x 8
3. Skip 4 x 100 revolutions
TriSet B -
4. Incline DB Bicep Curls 4 x 12, 10, 10, 10
5. V-Bar Tricep Push-Down 4 x 6
6. Skip 4 x 100 revolutions
TriSet C -
7. DB Zottoman Curls 4 x 12
8. Standing DB French Press 4 x 6
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 @ 100-102 rpm
Stretch 30 min
Since I was shattered yesterday, I went to bed way earlier than usual at ~2036, and lay there half-awake-half-asleep for ~2 hours, before waking up and not being able to turn my mind off, eventually drifting off to sleep at ~0100, waking just before my 0330 alarm...No run this morning - instead 1,000 skipping revolutions as soon as I got to the gym to "warm" me up, before heading straight into my resistance training...Struggled badly with Close-Grip BB Bicep Curls today, my left wrist very painful, and the last two sets I had to do LESS reps. Left wrist continued to hurt ridiculously doing Dips, even though I forced each rep out, going low-low on them to make my body scream. However, it was fine during the skipping at the end of each re TriSet A. Upped the weight by five pounds per side for Incline DB Hammer Bicep Curls, dropsetting each set when I couldn't lift any more with good form, to complete each set. Vascularity was excellent, veins popping, my forearms looking as dry as dry (this is how I want ALL of me to be and look!), little blue ropes snaking over gold. V-Bar Tricep Push-Downs I started shaking on during the third set, but kept going. Skipping to finish off each TriSet B was done slowly, as I started getting light-headed and feeling like I was going to fall over. Used the same weight as last week for DB Zottoman Curls, not feeling the pump as painful as it was last week, but vascularity and definition just as good. Increased the weight for DB French Press, and managed ok. Started feeling a little nauseous during skipping of TriSet C, slowing myself down to "manage" it. My entire body was shaking by the end of each TriSet D, feeling my abs quake from the effort, as I almost collapsed on the floor after each one...Slower on the Recline Bike post-weights today, as my legs just did NOT want to spin...Wore my beanie again today until post-weights cardio, which probably didn't help re the feverish and light-headed feeling that I had throughout the majority of my training. Feeling the fatigue set in on my way back to the hotel from the gym, relieved to be able to stretch and then eat...NO second cardio session tonight, giving my body a chance to recover, since it obviously needs it...
Wednesday
Session 1
HIIT Run:
a. 4 min jogging
b. 8 x 20 sprint/10 sec easy
c. 16 min jogging
Stretch 20 min
Session 2
Run 7 miles @ 4.9 min/mile pace
Even after going to bed early again last night, I still did not fall asleep until late, although got a little more sleep than I normally do. Although I woke refreshed, my left hip was aching and painful when walking. Regardless, headed out for my HIIT after an hour or so post-waking. Sprints were a HUGE effort today, and right from the first, I felt like 20 seconds was a lifetime, so completely opposite to Monday's session, where the time passed like it was the blink of an eye. Decided to allow today to be the "easier" day re efforts, given the 7-mile run on the agenda for this evening, and left it at that. After ~12 minutes, the pain experienced in my left anterior clavicle/shoulder on Monday night's run presented itself for the duration of the run, even though I slowed down to "accommodate" it...Energy wasn't as dead today as it has been, and only slept for about half an hour at ~1000. For some reason, mood was rather elevated today, and for the first time in months, I actually wore a skirt, LOL (albeit one I've had had for ~6 years - bought on a random whim - and never worn until TODAY). That aside, managed to get a reasonable amount of work done today, but starting to feel mentally drained by early evening. Closed my eyes at ~1800 and the next thing I knew it was 1850, so my body is definitely feeling the exhaustion. Still, I pushed myself to go for my 7-mile run. My body was dragging, and it felt slow because it WAS slow, albeit glad I did, since it helped me clear my head a little, and was perfect to get me ready for bed (I am trying to go TO bed earlier, since I don't seem to fall asleep until late, in the hopes that I can drift off earlier - not that I mind getting only 2-3 hours sleep a night, since my body usually makes up for it with a nap most days and 5-6 hours sleep on Saturday/Sunday, but I would like to be able to NOT make a habit of burning the candle at ALL ends)...
Thursday
CrossTrainer 10 min
Back/Chest (30 sec recovery between trisets):
TriSet A -
1. Single-Arm Bent Over DB Rows 4 x 15, 12, 10, 10 per side
2. Push-Ups (feet on bench, hands on DB) 4 x 10
3. Skip 4 x 100 revolutions
TriSet B -
4. Supinated Bent Over BB Rows 4 x 12
5. Incline BB Bench Press 4 x 8
6. Skip 4 x 100 revolutions
Post-Weights Cardio:
Recline Bike 20 min @ 100-102 rpm
Stretch 20 min
Again, went to bed at ~2100, shattered, but could NOT fall asleep, not drifting off until close to 0100. Woke with bloodshot eyes and stuffy head, feeling like death warmed over, but about half an hour after taking my "first thing" supplement doses and green tea, started to get bright-eyed...Headed off to the gym, relieved that at least today is my SHORT resistance session (and no evening cardio). After 10 minutes on the CrossTrainer, where I was finding it difficult to breathe, I began on the weights...Continued on starting with the Single-Arm DB Bent Over Rows that I've been doing the last couple of weeks, since I think they have actually been doing me some good (and it's a nice change) - left side, once again, did not deal as well with them as my right, which is interesting. Push-Ups went back to doing them elevated - feeling it through my left deltoid, a dull aching, doing them slowly. Skipping was slow today. Noticed during Bent Over BB Rows that my RIGHT side looks more defined than my left now, which is another interesting thing, given that my left is the side with more muscle mass - maybe the injury has meant that it is going to be a little easier to gain lean mass there as I'm building back up? Incline BB Bench Press was ok - pushing the last rep out on the last two sets. Glad when the last lot of 100 revolutions re skipping was done. My delts are starting to look more "capped" when I am NOT lifting or flexing now, which is very welcome...Recline Bike was done at a sedate pace, enough for my legs to notice the spinning, but not so much that I felt shattered afterwards, even though I walked slowly back to the hotel...
Friday
Session 1
HIIT Run:
a. 4 min jogging
b. 8 x 20 sprint/10 sec easy
c. 16 min jogging
Full-Body (30 sec recovery between trisets):
TriSet A -
1. Weighted DB Crunches (on bench, knees at 90 degrees) 3 x 15, 15, 10
2. Reverse Curls (on bench) 3 x 10
3. Pikes (on bench) 3 x 10, 10, 15
TriSet B -
4. DB Bicep Curls 3 x 21s
5. DB Hammer Curls 3 x 10
6. Alternate DB Hammer Bicep Curls 3 x 10 per side
TriSet C -
7. Rear Flyes 3 x 10
8. DB Lateral Raises 3 x 10
9. DB Hammer Raises 3 x 10
TriSet D -
10. Supinated Lat Pull-Down 3 x 10
11. Push-Ups (feet on floor, hands on fists) 3 x 10
12. Stiff-Legged DB Deadlifts (DB to touch floor) 3 x 10
Post-Weights Cardio:
CrossTrainer 10 min
Post-Weights Cardio:
Recline Bike 10 min @ 100-102 rpm
Stretch 23 min
Session 2
Recline Bike 20 min @ 104-108 rpm
Stretch 5 min
Went to bed a little later last night, but still could not go to sleep until ~0230, waking to my 0430 alarm, so up an hour late...Felt like I had had NO sleep, just exhausted, evidenced by more bloodshot eyes...Ended up only doing EIGHT sprints during HIIT, because my body just did not want to go at a pace faster than it was, like it was set in one gear only today...Prepared myself for resistance training, even though I knew I might suffer badly. Surprised myself with the Pikes this morning, able to do more, and better quality than those the last couple of weeks - maybe my body is just getting used to them, or maybe they're just better on the bench than the floor; either way, enjoyed them today (about the ONLY thing I enjoyed). Used a heavier weight than I did the last couple of weeks for my DB Bicep Curl 21s, my left wrist suffering throughout each set, as I gritted my teeth and pushed through. Arms (and left wrist) were burning during DB Hammer Curls and Alternate DB Hammer Bicep Curls, and I had to dropset the weight for the former. Vascularity, pump, and definition in delts and arms excellent during all TriSet B though - what they need to look like when RELAXED! TriSet C was a challenge, having to "click" my neck back "into" place (having to do this a lot lately) after each set. Push-Ups were a little bit of a battle, although not as bad as they were last week. Feeling the last few reps on each set of Supinated Lat Pull-Downs, making my forearms tight for the Stiff-Legged DB Deadlifts, where I just had to suck it up and hold on as tight as possible to stop from dropping the weight towards the end of each set because of that forearm pain/pump...Because the Recline Bike was in use when I was finished with my weights, got on the CrossTrainer. My body did NOT want to move, the pace the slowest I have ever done on it, my legs just Unresponsive to my desire to go HARDER. Left hip started aching in the joint after ~4 minutes. Got off after 10 minutes, when the Recline Bike was free, cadence slow again today, to help my legs recover - had a few sharp pains in my chest during, which made breathing a little difficult, but carried on...Walking back to the hotel from the gym, it felt like and reminded me of summer mornings in Taupo, when I used to get up early to go to the gym or do an 80 km training ride around the lake and through the pines. Beautiful feeling and brought back some good memories to make me smile…Relieved to be able to get to my room and stretch, my legs like lead going up the stairs...I ended up sleeping for a little between 1130 and 1400, then went out for a walk - too humid for me outside during the day (which I am going to have to get used to, especially if I want to spend the summer in the Mediterranean, because it’s going to be worse than this). Decided, since I felt so shattered, to make TODAY a "refeed/cheat" day, since it IS my Full-Body day AND I am at the point where my energy levels are "I barely want to move", albeit NOT feeling so great afterwards, but knowing I'll be ok tomorrow. After a brief half hour nap in the evening, listening to classical music to help calm me down, I went downstairs to the hotel Fitness Room and did 20 minutes on the Recline Bike, just ticking my legs over, since an evening cardio session was called for tonight. Feeling how exhausted my legs are, aching even when I sit down at my desk and put them up afterwards...
Saturday
Session 1
Run 5 miles @ 5.7 min/mile pace
Stretch 32 min
Session 2
Recline Bike 20 min @ 112 rpm
Ended up downing the galleon of ice-cream I got at the supermarket yesterday an hour before bed - not the smartest idea and I highly regretted it afterwards (not just because it was OUTside the Lean Gains 8-hour feeding window), going to bed later than usual, but able to go to sleep within half an hour of it...Woke feeling like crap this morning (no surprises there), but headed out for a run regardless. I definitely feel better when I have a COMPLETELY EMPTY stomach when training (to me, "empty" is at LEAST eight hours since my last solid food meal). Had a little more energy starting out, but once I hit the 3-mile mark and it was all uphill, I noticed myself slowing down considerably - evidenced by the slowest pace I've done over the last few weeks for one of my runs (still uncomfortable from all yesterday’s food not helping either, LOL)...Exhausted from my morning run (yes, the running is taking a lot more out of me, even at slower paces), I dozed off for about half an hour, woken by the phone. Ended up allowing one of the guys to invade my space and therefore more chocolate and pizza was had in the afternoon (I know - save the spankings for the physical beating I will give myself next week in training). Passed out for a couple of hours ~1800, and then set myself for training after "waking up" more, legs spinning easily over, although my chest was quite tight and I found it hard to breathe...
Sunday
Day OFF
Body glad for the day off, after everything this week. It likely needs it too, if next week is going to continue with this intensity!
OTHER NOTES
Body Composition
8% bodyfat - minimal loss at only -0.3% bodyfat from last week, despite training being done as it should be [re "perfection" for ME]; I guess once one does get into the leaner ranges, losing bodyfat IS much slower. The "cappedness" of my delts/arms became more noticeable towards the end of the week (particularly after my "refeed/cheat" days), which was comforting. Also got told that my vascularity is the best it has ever been, which is nice. That all said, I still see [and feel] the flaws, especially in my "tyre", GRRRR - I know that I am lean (compared to most people), but I am simply NOT lean ENOUGH for me! It's going to take some serious training (especially after seeing how my "perfect" training this week didn't make a huge impact on my results) AND nutritional manipulation (this is going to be more important than ever), but bring on the 7% bodyfat (or as LOW AS I CAN, since I might not be able to physiologically be able to get to 7%)!
Supplements
Received more Erase on Tuesday, so started back on that...As well as added in Adipose Annihilation v2. Going to be interesting to see what difference that makes, since I never used the original and it's not a product I considered using before. After dosing AAv2 on an empty stomach withOUT RecoverPRO, I get a warming sensation in my stomach, and with two caps, it almost became painful. Experimented and changed up the dosing over the rest of the week and finally found my "sweet spot"...Also received G8 yesterday (thank you to Doug for trying to find something that might help with my terrible sleeping patterns of late), so going to start that tomorrow (since I am not going to be going to bed tonight). Until now, the ONLY natural Growth Hormone booster that has worked with my body is IGF-2 (which is why it is the only one I have chosen to use), but going to see how G8 works for me. There is an interesting combination of ingredients in it, some which have definite benefits for me. Besides, it can't mess up my sleeping patterns any more than they currently are!...
April MuscleBombshell Contest
Two more weeks to go - 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 (first on the bottom row) to "Like" and "Share" it. Thank you
Lyle MacDonald's Rapid Fat Loss Crash Diet
So, Friday AND Saturday for this week's "refeed/cheat" days (I know, two instead of only ONE), since I was seriously dragging my body during Friday's training (the lack of sleep at "night", what sleep gotten, broken, not helping either), and, despite still being uncomfortable from Friday's meals, continuing into Saturday (albeit re Lean Gains timing). Finding it really easy up to Friday to stay with the "diet", coming to prefer the way I feel on this than as per "normal", actually, especially given the way I felt on Saturday after Friday's nutrition (although feel fine on Sunday after Saturday), and then after downing ~600 grams of chocolate, a whole pizza AND parmesan bread bites on Saturday (I know, SHAME ON ME!) - definitely no more food that I am INtolerant or have sensitivities to from now on, except on RARE occasions (yes, very much as I have been with egg yolks or anything concentrated with them for the better part of my life - the ONE food I HAVE avoided, because it makes me so ill). I am DONE with chocolate and anything chocolate for quite a while, as well as pizza and anything related to it! Definitely going to be CONTINUING with my adaptation of Lyle’s "diet", no "Maintenance" phase, and only ONE "refeed/cheat" MEAL (NOT day) a week - the extra calories and carbohydrates coming from starchy and/or natural sugar carbohydrates like basmati rice or kumara and/ or fruit...
Not too many bombshells this week, but it HAS been both mentally AND physically exhausting. I definitely need a MENTAL break from trying to figure out all the complicated details. And "coping" with it by forcing my body to work hardER in training, then "resting" for a bit each morning/early afternoon is not really helping. Been listening to a lot of classical and other [what is to me] soothing music, to try and get my mind to stop stressing out at a million miles an hour, so hopefully it is giving me SOME "calm". In the meantime, I'm giving myself "off" until the end of March to get myself situated and sort everything out. Believe me, come the end of April I am going to be so READY for a COMPLETE break from EVERYthing and look FORWARD to it! In the meantime, bring on next week - let's see it try to beat me!
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